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-   -   Grace's Log (http://board.crossfit.com/showthread.php?t=27338)

Veronica Davis 03-09-2008 03:40 PM

Re: Grace's Log
 
Quote:

Originally Posted by Grace Patenaude (Post 269757)
Hi Veronica,

The smaller version is available at Target in the fitness accessories/equipment section. This method of stretching is called Self Myofascial Release (SMR). Fascia is the fibrous and opaque tissue that surrounds the muscle tissues. Back in the 80's we used tennis balls. You roll the MUSCLE on top of the foam an inch at a time and hold at the tender spot for 15-30 seconds before rolling further. Triathlon and marathon clients with no medical condition use this before and/or after their events/activities.

Anyway, be careful when you recommend this to someone else. Special populations with chronic diseases like Diabetes, Coronary Heart Disease, Osteoporosis/Osteopenia and Cancer will need their physician's approval first. SMR is NOT for people with Peripheral Arterial Disease and Hypertension/High Blood Pressure.

Hope that helps. :tmi: is better than less in this topic...sorry to ramble too much. More is more in this case! :D

Later

Thanks for the info. I am looking to get one for myself. We have one at my gym, but I can mental handle using a roller that some other sweaty person in my gym used.


Great job on the Hang squat cleans.

Richard Vanmeerbeek 03-10-2008 11:46 AM

Re: Grace's Log
 
Quote:

Originally Posted by Grace Patenaude (Post 270640)
WOD 080308 HANG SQUAT CLEAN 3-3-3-3-3-3-3

Warm Up = Taught 60min indoor cycling

65-70-70-70-70-70-75

glob has 2.5# plates :)

__________________________________________________ ______

Enjoyed CrossFit Central's CROSSFIT TOTAL Challenge.
Won 52k category and Overall Women (only because Lisa Bender---bada$$ CrossFit Central crossfitter failed all her 3 squat attempts - freakin' 205#). :super: She's is very strong, though! A silent strong contender for the big event in Cali - Texas will be well represented !


Woohoo, congratulations Grace ! :highfive:

Grace Patenaude 03-10-2008 02:15 PM

Re: Grace's Log
 
LYNNE

BP 85#, Jumping Pull Ups

10/10
9/10
8/10
6/10
8/10

Playing catch up did this 080310 - no REST day for me :)

The following repertoire will be regular supplemental exercises from here and on. (4 days on 1 day off -- Z.E.E. ;) )

Work on improving pull ups strength:

95# Barbell Rows 8 Reps x 2 (other days will vary)

Work on KIP:

3 Rounds
Hanging Shoulder Pull Shrugs 10 Reps
Hanging Body Rock with Hip Opening Explosions 10 Reps
Jumping Pull Ups (chin clearing over bar and emphasis on pushing back) 10 Reps
***all done with overhand grip; underhand grip doesn't work for me***

Erin Davidson 03-10-2008 09:32 PM

Re: Grace's Log
 
CONGRATS, Grace! I LOVE THE PIC... and LOVE that you did so well on the first try. No where to go but up! :D

Zach Even - Esh 03-11-2008 10:48 AM

Re: Grace's Log
 
Grace

thanks for the props, those are great numbers!

keep us posted on the progress!

--Z--

Grace Patenaude 03-11-2008 05:42 PM

Re: Grace's Log
 
Quote:

Originally Posted by Erin Davidson (Post 271485)
CONGRATS, Grace! I LOVE THE PIC... and LOVE that you did so well on the first try. No where to go but up! :D

Hi Erin,
Coach Ripp is a very funny guy! Anyhow, it was all a surprise! Wasn't sure if I would get something for being in the Masters category. But that wasn't even brought up. :p The comraderie was awesome....that was one of the top 2 reasons I signed up.
Thanks for checkin in ! :)

Grace Patenaude 03-11-2008 05:43 PM

Re: Grace's Log
 
Quote:

Originally Posted by Zach Even - Esh (Post 271719)
Grace

thanks for the props, those are great numbers!

keep us posted on the progress!

--Z--

Thanks you Z! :)

Grace Patenaude 03-11-2008 05:45 PM

Re: Grace's Log
 
WOD 080311 5K

21:56 nice day in the neighborhood!

Work on improving pull ups strength:

Ring body weight reverse pull ups 20 reps x3 (underhand grip)

Work on KIP:

3 Rounds
Hanging Shoulder Pull Shrugs 5 Reps
Hanging Body Rock with Hip Opening Explosions 15 Reps (felt funny today)
Jumping Pull Ups (chin clearing over bar and emphasis on pushing back) 15 Reps

Richard Vanmeerbeek 03-12-2008 11:35 AM

Re: Grace's Log
 
Quote:

Originally Posted by Grace Patenaude (Post 271971)
WOD 080311 5K

21:56 nice day in the neighborhood!

Work on improving pull ups strength:

Ring body weight reverse pull ups 20 reps x3 (underhand grip)

Work on KIP:

3 Rounds
Hanging Shoulder Pull Shrugs 5 Reps
Hanging Body Rock with Hip Opening Explosions 15 Reps (felt funny today)
Jumping Pull Ups (chin clearing over bar and emphasis on pushing back) 15 Reps

Looking nice on the 5k, I'm taking your time as my benchmark. I've always ditched the 5k but I'm doing it tomorrow !

I see you're on the process of mastering the pull-up. Are you emphasizing the negative part of the pull-up as well ? :) Like from the top of your jumping pull-up, going down very slowly, it'll help a lot to get those pull-ups !

:highfive:

Grace Patenaude 03-12-2008 05:15 PM

Re: Grace's Log
 
WOD 080312

CFWU x2

Working on 1 Strict Pull Up:
1 Arm DB Rows - 30# x10, 40# x10, 50# x8

Working on 1 KIP - 2 Rounds:
Hanging shoulder shrugs x5
Hanging Body Rock with Hip Explosions x10
Jumping Pull Ups (with body rock x5) + (no body rock, negative down x5)


TOMMY V
115# Thrusters / 15' Rope Climb
21/12
15/9
9/6


65# Thruster and scaled rope climb (see below)
22:36 and was sweatin' like a puppy

Used Globo's tricep extension rope handle over my thruster oly bar inside the squat cage. From Annie's Rope Climb Variation, subbed the 15ft rope climb with ascend from floor with straight legs..it was tough enough with just four hand grip ascends and two grips on the oly and back down (butt on floor but due to the shortness of the impromptu rope it was impossible to get shoulders on the floor).

VERY TOUGH! - True test of my upperbody strength. Scale 1-10 (1 being easy)....this was most definitely a 10+. I wonder how much pain I would have enjoyed if it was the actual rope. :smiley_ev

CF Houston has ropes but no time today and way too far. I'm so tired, my neck muscles, traps, biceps and lats are screaming bloody murder!


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