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Friday December 6, 2013

I am able to stand without the walker today, and to walk 10-20 steps without the walker. Each step is about 8" long though, and if I reach for anything outside a 1' radius it rotates my trunk and I feel like I got stabbed with an orkish sword. Still, am recovering slowly.

I have the walker from when I had my hip replaced.
It is vastly superior to the wheelchair...

Re: Over 50 Crossfitters Sign In
 

JK, hang in there buddy.

Yesterday went to work out after a week of vacation.

Warm up, dynamic stretching, pull ups, GHD sit ups, push ups
Strength, untimed: Bench 10X135, 5X185, 3X225, 1X255

WOD:
10 minutes AMRAP
20 Push ups
50 Squats.
7R+20 Push ups + 10 Squats.

Sore and stiff today. Good start!

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Sunday December 8, 2013

8 days since I hurt my back. First day I've been able to walk regularly. And I have only taken Advil today, didn't need any of the THREE strong prescriptions I'd used for the past week. Might try to get in the pool this week for some easy easy easy walking, swimming, and stretching.

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[QUOTE=JT Kalnay;1209173]Saturday November 30, 2013

Injured my back.

[/QUOTE]

JT - Oh no! So sorry to hear that. Hope you are on the mend soon.

5/3/1+ week
12/2 Shoulder press 120 X3
12/5 Deadlift 195 X6
12/6 Bench 185 X3
12/7 Squat 175 X5
12/8 20 minutes on bike trainer; squat snatch practice 30, 45, 55 X5

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12/7 Saturday WOD

AMRAP 10
20 sit ups
15 kettlebell swings
10 backwards lunges
6 rounds + 8 swings @ 2 pood

Quite exciting lunging backwards in a room full of swinging kettlebells!

Rest 5:00

AMRAP 10
10 thrusters @ 45#
10 broad jumps
30 second chair hang
6 rounds + 10 + 10 + 26 seconds

Got on the bar with 30 seconds left but my grip was shot by that point, had to drop off the bar a couple times. The grip was definitely the bottleneck in this ARMAP.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11256678764/[/url]


12/9 WOD
A. Overhead Squat, 32X1, 3-4 reps, 5 sets, rest 2-3min
75-95-115-125*-125
* Failed at bottom of 4th rep.
I really like this tempo! Decent weight for me, and the tempo enforces legit ROM.

+
B. AMRAP 10:00
6 Turkish Getups 55/30#
10 Strict Pullups
20 Weighted Walking Lunges (BB Front Racked), 95/65#**
2 rounds.
** Standing barbell lunges because of space limitations.
This looked like it would be slow and it was. Had hard time descending on the TGU's and ended up dropping the bell from more or less seated position on way down.

Link to whiteboard (WFS): [url]http://www.flickr.com/photos/93561498@N00/11295036623/[/url]

Claw

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JT - Hope you feel better!!

[B]WU:[/B]
500m row
100 SUs
10 leg swings, each leg, both directions
10 Air Squats
10 Squat hip rotations
10 Push Ups
10 Pull Ups
10 Burpees (Yay! Burpees!!)
10 24" Box Jumps (> 45 sec!)

[B]WOD:[/B]

7x400m Run On The 3 minute

[I]First 3 rounds were under 2 min and then the rest got slower...[/I]

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JT glad to hear you are on the mend

busy last several days......still going to box just lousy on posting

last nite

8 min amrap

7 20 kg goblet squat with kb
14 20kg kb swing

185 reps

5-5-5 tbar row
90-105-115

tricep rollback 8-8-8

10-15-15 (l. shoulder felt tweaky)

60 toe touches

keep up the great work everybody!!!!

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[B]WU:[/B]
.33333333 mi run
.11111111 mi walk
100+ SUs
10 Leg swings for each leg, both directions
10 air squats
5 inch worms, 2 push ups each
10 Pull Ups
10 dislocates
10 sit ups
10 27# Presses

[B]WOD:[/B]
12 DU (with @3-4 SUs between each!)

15, 10, 5
SDHP (75#)
Shoulder to Overhead(75#)
Burpees
KettleBell Swings (1.5 pd)

13:48

[I]I was happy I was able to do the DUs in the WOD albeit with SUs interspersed. I tried to do a transition between the SDHP & Shoulder-to-Overheads. That was tough to do! This WOD took longer than than I thought it would!![/I]

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heavy leg day

1 rm saftey squat bar 335 lbs....run short of time to keep going

3 x 8 saftey squat bar 235lbs

stone to lap 3-3-3-3-3

112-125-136-172-186 (1/3 got mad at the stone and got the last one)

then off to the dentist

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last nite

5 rounds for time

5 per side 15lb incline dbell press
5 football bar supline row
5 5board push up

3:59 (not sure if it is the cold or the shoulder work or combination of both but my shoulder is just not happy right now)

flat bench rear delt 3 x 20 8lb dbell

3 bent elbow plank holds

:37, :42, 1:00