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04.22.11
Wendler 5/3/1
Month 3, Week 3
Dead Lift Day

WARM
DL 5x185
Stretch

WOD
DL
5x255
3x290
3x325

CASHOUT/ASSISTIVE
15 GHD Situps
15 Knees To Elbows
20 single arm k-bell swings @35#

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holy sh*t pat. i hope i can do what you did for leg work. great job.

wilfredo listen to your body and if it is telling you to take time off take time off and just work the parts that will allow them to be worked.

today sucked just like i thought it would

3x 80m sled pull with 135 lbs then 400 m run.

3:09
2:59
2:53

still do not feel great over 2 hours after finishing.

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[B]Saturday 4_23_11[/B]
At the Shed, the wod was 45/30/15 FS-DU so I weight trained, cuz my FS sucks. Maybe DU and deadhangs later.

Patience, I tried I really did. [B][SIZE="3"]I snatched 95# today!!![COLOR="Red"] PR[/COLOR][/B][/SIZE]
Finally! I would've done more, but I didn't want to get greedy, Nick said it doesn't count unless he sees it, and all the small plates were in use, would have had to go to 50+kg. Sensei Matt of Oak Ridge Dojo fame saw it, however!! :D


Warmup row 500

[B]Pushpress[/B]
25kg/5
30kg/5
35kg/5 (4)
[B]
Snatch[/B] I wasn't going to do this today, but what the heck.
21kg/3
29kg/2
29kg (4)
34kg (2)
39kg (4) one was a miss, didn't bring the bar in
43.5kg [B]PR[/B]
[B]
Front Squat[/B]
21kg/5 (2)
29kg/4
34kg/3 (2)
43.5kg/2 (3)
52kg (5)
these are getting easier. My throat hurts!

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Great job on the snatch Deb Thats a tuff move

Games wod 11.5 today, so so results gonna hit it again tomorrow

m/56/180

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Nice job, Deb!

04.23.11

MetCon Day

Run 1/4 mile
Stairs
10x120 up, then down
Run 1/4 mile

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great work, Deb.

Strength: OHP: 5X 125,150,165.

Met-con: 10 X (10 thrusters@65# and 10 ring push ups). Time ?

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[QUOTE=Deb Borbone;929171][B]Wilfredo[/B] that depends. Can sense your disappointment, since an upper and lower body injury rules out so much.

When Im sore, a good pull on the rower, get some blood flow going usually helps flush that away, and a WOD is ok. I would try an epsom salt bath for general aches & pains, seems to work.

But, if it were me, I'd be cautious with the sprained ankle no point making it worse. Shoulder bothering you how? Bursitis, joint pain, muscle pain, limited ROM or what?[/QUOTE]

I'm staying away from anything I have to use my foot for, which means just about everything, however have done some rowing and that has helped keep me, at least, feeling as if I'm not falling too far back.

The shoulder is an old rotater injury from way back, I hurt it at the gym, but didn't do much about it, and as you may know, one uses their shoulder a lot. So it's never really healed properly. I am more careful now, and warm up as much as I could. Did a few push ups and very light kettlebells to test..it was okay. But at this point willing to wait, until I feel my body is getting together again.

I just feel like I'm biting at the bit, rearing to go, and just as I get going, I get injured. Lesson learned: be smarter about it!

Happy Easter.

W

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[QUOTE=Deb Borbone;929327][B]Saturday 4_23_11[/B]
At the Shed, the wod was 45/30/15 FS-DU so I weight trained, cuz my FS sucks. Maybe DU and deadhangs later.

Patience, I tried I really did. [B][SIZE="3"]I snatched 95# today!!![COLOR="Red"] PR[/COLOR][/B][/SIZE]
Finally! I would've done more, but I didn't want to get greedy, Nick said it doesn't count unless he sees it, and all the small plates were in use, would have had to go to 50+kg. Sensei Matt of Oak Ridge Dojo fame saw it, however!! :D


Warmup row 500

[B]Pushpress[/B]
25kg/5
30kg/5
35kg/5 (4)
[B]
Snatch[/B] I wasn't going to do this today, but what the heck.
21kg/3
29kg/2
29kg (4)
34kg (2)
39kg (4) one was a miss, didn't bring the bar in
43.5kg [B]PR[/B]
[B]
Front Squat[/B]
21kg/5 (2)
29kg/4
34kg/3 (2)
43.5kg/2 (3)
52kg (5)
these are getting easier. My throat hurts![/QUOTE]

You're very impressive! Absolutely great work!

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Thanks Pat...working on being patient and smart about this, and not letting my ego get the best of me. I think that's already happened, that's why I'm on the sidelines so soon. However no sense if whining about it...hitting it this week again...but smarter.

W

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WOD

500 Bunny Hops 5x


Happy Easter Everyone.