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[B]06.30.2010-Wednesday[/B]
AM: 30 Burpees 15# Vest

PM: Warmup 400m Run, step & stretch, step & pull, lunge & twist, empty coat, floor wipers, shoulder mobility - stretching.
[B]
WOD:[/B]
For time:
10 push press - 135# (75#), 10 ring rows
8 push press, 20 ring rows
6 push press, 30 ring rows
4 push press, 40 ring rows
2 push press, 50 ring rows
[B]7:02[/B] rx

PostWOD: Run 400, stretch

Good Morning 10x45#, 10x55#, 3x10x65#
Front Squat 3x10x65# practicing form

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[QUOTE=Stephen R. Lampl;804842][B]


[B]Pat,

[/B]Seems like you've had a really fast recovery. Did you do any light workouts aside from ROM exercises and icing? I figured on working some of my weak points with other body parts for the next two weeks or more, but it seems you've just "gone for it" and it's working. Suggestions? Thanks in advance![/QUOTE]

Played on the beach and in the water at Venice Beach for a few days with the grandsons. I have been doing some stationary cycling at a seat height not quite at the extension that I would normally use. Shorter. The pulling part of the stroke at full extension would just re-injure. This forces the muscle to work and creates healing in the area. Stretching is the last thing that I do.

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[quote=Pat Quigley;804944]Played on the beach and in the water at Venice Beach for a few days with the grandsons. I have been doing some stationary cycling at a seat height not quite at the extension that I would normally use. Shorter. The pulling part of the stroke at full extension would just re-injure. This forces the muscle to work and creates healing in the area. Stretching is the last thing that I do.[/quote]
Pat,

Thanks for the info. Hard to take it easy - - but I'm going to just work lightly with the hammy and concentrate on skills development with the rest of my body.....

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06.30.10: Rest

07.01.10: (Happy Canada Day!!)
Month 4, De-Load Week, Wendler 5/3/1, OHS Day

WARMUP:
OHS and Sotts Press w/PVC
Stretch

STRENGTH:
OHS
5x45
5x60
5x75

Total 1RMs for this month: DL=345, BP=250, Pullups=BW+20 lb., OHS=130.
Going to stick with these exercises next month. Close to my New Year's OHS goal (135). Noticing improvement in everything.

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[quote=John Jaeckel;805043][I][B]Total 1RMs for this month: DL=345, BP=250, Pullups=BW+20 lb., OHS=130. Going to stick with these exercises next month. Close to my New Year's OHS goal (135). Noticing improvement in everything.[/B][/I][/quote]

Props on the PRs, John!

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[I][B]100701 THURSDAY - - R/Hamstring Rehab Day #1

Warm-up:
[/B][/I]1 mile walk. Hamstring still a bit sore/not ready for jogging/running
DROM
Arm Circles
Pass Throughs
Trunk Rotations
Body Circles
10 GHD Sit-ups
10 Back Extensions - - subbed hamstring (leg) flexions X 20 each leg
10 Ring Dips
10 Pull-ups (Ring Row - supine). Then did 8 dead hang prone, 5 supine grip.
15 Air Squats

[I][B]WOD: Not Performed......

Rehab Work: Coach Mark Rippetoe's Hamstring Rehab Program Day-1.
[/B][/I]Back Squat (strict form) 3 X 25 X 45# bar.
[I]Hamstring felt good. No increase in pain/discomfort - - it actually went down a bit.

[B]Skill Work: Hang Clean Fundamentals
[/B][/I]Warm-up: PVC X 15 reps - wrist/bar to rack transitions
1. Wrist/bar to rack transitions: Used 18# bar. 3 X 10
2. Partial shrug to drop / squat position: 2 x 5 (45# bar)

[I][B]Fun Stuff: 100 ab-mat sit-ups (anchored) for time:
[/B][/I][B]TIME = [/B]2:20.

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WU
2X12 Walking lunge
2X20 Back Ext
2X25 GHD Situps
2X10 Windshield wiper

WOD 4 Rounds
10 Pullups
10 Ringdips
10 Burpees
8:00

Post
1:00 wall sit
:45 20# O/H wall sit
:30 20# held in front

m/55/178 CrossFitChesterron

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[B]John:[/B] Great work on the PR's!

[B]Steve:[/B] Is that Rippetoe article on the website?

[B]WU:[/B]
2x
-1 min single unders
-200m run
-7 Burpees (Yay! Burpees!)

[B]WOD:[/B]
10RFT

10 Pull ups (Kipping!!:pepper:)
10 Dips off the box
10 Sit ups
10 Squats

21:25

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7/1/10
AM - Outpatient PT

PM
Bench press - Just trying to start looking for max after layoff
45 x 10
135 x 10
185 x5
225 x 5
245 x 3
275 x 1
300 x 1 - Still had a little gas in the tank but don't think I was mentally ready to go for more.
135 x 10

30 min xBike

JW:crutch00:

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7-1-10
AMRAP 20 min:
-row 250 m
-8 UNBROKEN thrusters, 95 lbs

[B]10 rounds + a few meters[/B]

P-chain: 4 x 12 glute bridges