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Tonight's on ramp session:

1.24.11 Monday

Warmup
Burgener
Tabata Squats

Skills Taught
HSPU
Pose Running

Our WOD
4 rounds of:
10 HSPU (subbed 20" pike pushups)
60 meter bear crawl
60 single unders (had to sub...squats, 12)
5'39"

Calf was ouchy.

Worked on my pullup afterwards. Actually pulled my ownself up about four inches twice in a row a few times. Don't laugh, it 's progress! :D

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Keep up the good work Jeff. With patience your calf will heal. You're doing all of the right stuff for it.

[B][U]January 24[/U][/B]
[U]Swim Workout At Lunch[/U]
400 yd warm-up (untimed)
2x200, 2 minutes rest(3:25, 3:21 PR for this workout)
4x100 on 3 minutes (1:34 tied PR for this workout, 1:36, 1:35x2)
6x50 (0:41 tied PR for this workout, 0:42, 4x0:41)
[U]After Work[/U]
Jump rope warm-up (broke my last rope due to cold temps in garage - too bad because I felt strong and wanted to go for another DU record - time to order more ropes)
Shoulder Press: 10x45#, 5x100#, 5x115#, 10x130#
Dead-Hang Pull-ups (5, 5, 10)
[U]Stability/Core Work[/U]
2 minute plank
50 x each leg of side leg raises with 3# ankle weight (gluteus medius)
50 x each arm of side-lying shoulder rotation with 5# weight (rotator cuff)

Felt pretty good tonight, except for the pull-ups. I haven't been doing enough of them lately. Shoulder press could also have impacted the pull-ups. My back is still sore, but feeling much better.

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had a very sloth like sunday. did my required exercises 3 times, slept in till 11 a.m. (i think 8 a.m. on a sunday is late) watched the 2 football games and went back to bed.

did my exercises at breakfast and lunch, went to the box and did a 1000 m. 90lb sled drag and then thought to myself....lets see how my shoulder feels pulling an empty sled. did 10 minutes before any pain or fatigue was felt...i mentioned this to my coach after wards and he just shook his head and said be careful.

just got home from my physio.....she was blown away that here it is 5 days post surgery and my rom is huge, most of the swelling is gone and that i event attempted sled drags.....she said keep going but only till it hurts....i was schedualed to see her wensday and friday but she said lets perhaps depending on how wensday goes cancell friday's.

i also got into an ostioarthritis support group that starts meeting next thursday....i am going to go into this with an open mind but the location is in west vancouver which i think the median age is 85.

lets see what tomorrow brings.

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Sounds promising Cliff! :cool:

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1/24
Stretch
walking lunge
air squats

Strenght
Zercher Squat
3@95
1@115
1@135
1@155
(I don't like em)
O/H squat
6@65
6@95
F@115
Good Mornings
3x10@95
2x10@115
Ab Mat situps 3x20
Reverse Hypers 4X10 @50

WOD
10-1 pullup
1-10 Pushpress @135
11:43
I could only make 8 rounds @ 135 and changed to 95 for rounds 9 and 10
I have done this ladder many times and not once have I made all ten rounds at 135, maybe I could do it in 20:00 but then what kind of Metcon is that?
So I am setting a new goal to get this one done rx in a fair time:D

m/56/181

things are looking up for ya Jeff and Cliff, keep up the good work

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Cliff,
If you don't mind me asking, what was your surgery for?
Jeff

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[SIZE="3"][B]AND TONITE I LEARNED FIRSTHAND WHY WEIGHTLIFTERS LOOK DOWN ON US!!![/B][/SIZE]
Did the Shedkicker WOD today scaled to a weight where I hit all my lifts (very happy about that!) Was practicing/strength after and saw the next person ask to do it at rx weight, saying, oh I can power snatch and then do an OHS for a squat snatch (HELLO???????) ....they did not make one lift in the WOD! [B]NOT ONE!![/B] (We have a new and very inexperienced coach, he should've scaled it but didn't. I guess what would I do if the person insisted on doing it that way, I don't know.)

Glad to hear that everyone is on the mend. I got my test results today, my heart seems good.... Jeff was right, pbly stress (I have a LOT lately). My bloodwork came back.
Cholesterol was 193 Total, HDL 93, LDL 91, Tri 45.
I guess I keep eating the fat. I didnt receive the actual paperwork so no idea on VLDL or any of that...


[B]01.25.2011-Tuesday[/B]
Warmup: Row 500, squat, lunge, shoulder mobility & stretch, snatch grip backsquat to OHS warmup, trigger point balls....

[B]WOD (choice):[/B]
For time:
buy-in: 60 kb swings - 24kg (16kg)
21-15-9: power snatch, ohs - 75# (45#)
cash-out: 50 K2E


[B]shedkicker[/B]
15:00 AMRAP of: 95#, 65#
1 snatch grip deadlift
1 hang power snatch
1 power snatch
1 ohs
1 squat snatch
15 pull-ups
((every round, add 1 rep to each barbell movement, pull-ups remain 15 reps each round))
[B]4.6 Rounds Shedkicker MODIFIED 45#[/B]This went very well, made all my lifts including the squat snatch. The Oly work at FDU is already paying off. Got a nice tear in my palm!!! That hasnt happened in a while.

Couple more squat snatches

Backsquat Highbar
3x5@115#
2x125#
2x135#
2x145#
(I knew I was low on these b/c I hit the safety bar. I guess move it lower next time.)

about 10 more squat snatches to practice...

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1/25
Reverse Hypers
2x10@50
3x10@100
2x10@120
GHD back ext
3x20
4x10 pullup

WOD
90 single unders
12 walking lunge
25 situps

I visit the CrossFitOneWorld site and today they had a video of their new Reverse Hyper, and someone stated you should work @ half your squat max so I thought I should try to pick it up bit, if it helps my DL and back squat then I am all in

m/56/182

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[B][U]January 25[/U][/B]
Jump rope practice
Bench Press: 10x45#, 10x135#, 3x185#, 3x210#, 8x240# (slight assist on #8)
[U]Running Intervals on treadmill at 1% slope - 200M rest interval[/U]
1200 yds (6 mins - 7:30 min/mile pace, kind of a warm-up)
1000 yds (4:41 - 7:03 min/mile)
800 yds (3:31 - 7:03 min/mile)
600 yds (2:30 - 6:40 mini/mile)
400 yds (1:34 - 6:19 min/mile)
200 yds ( 0:45- 6:00 min/mile)
Stretched legs

Felt good jumping rope until the end when I alternated between 20 DUs and bench press sets. Benching seemed to mess up the DUs a bit. Bench was ok...about the same as two weeks ago and better than when I couldn't quite get 10x225#. Running felt good. I could have gone faster, but wanted to avoid aggravating my back and forgot my iPod so had no music. Its hard to get too motivated on a treadmill without tunes!:shrug:

Bought two new jump ropes today and the Buddy Lee replacement cords should arrive tomorrow. Got some Woody bands to help me with my muscle-up progressions. Hope to start that tomorrow.

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feeling quite wiped out today. not sure if i am getting sick or still recovering from my surgery.

20 min backwards sled drag with 70 lbs did 700 meters and then spent 15 minutes doing empty sled work with left shoulder.

got home and slept for an hour and half had dinner and now back to bed.


jeff my surgery was suacromeial decompression. over the years i have played hard and picked up lots of bumps and brusies over those years. i had at least 4 major trama's to my left shoulder (and thought i had recovered properly from each one) and in april 2010 i was at the box doing a hand stand push up and felt something "pop". did the massage, physio, rest, rom exercise, strech......thing for 7 months and it just did not get better.

in oct/nov had the cortisone shot and got 100 % rom back for 2 weeks. one week ago today had the surgery and when the surgeon was in my shoulder she looked around and that is when she confirmed grade IV ostioarthritis in it.

in retrospect perhaps i did not know everything like i thought i did about getting hurt and it comming back to haunt you years later. not that i would change any thing about the circumstances that lead to where i am today.

i paid the addmission price for the ride and now have to except where i am at.

i did and still do live my life according to this moto however

Life should NOT be a journey to the grave with the
intention of arriving safely in an attractive and well
preserved body, but rather to skid in sideways,
chocolate in one hand, champagne in the other, body
thoroughly used up, totally worn out and screaming
“WOO HOO what a ride!

it is posted above my desk at work where i can read it everyday.

perhaps it looks like my body is wearing out a bit faster than i had intended but what a ride it has been!