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last nite

3 x 20 black band external rot. pulls

1 rm pin press.....1" above chest 235 lbs

3 x 3 bench press 190lbs

tri extension 3 x 15 15 lbs

lying overhead tri extension ... no weight

rear delt fly 3 x 12 15 lbs

hammer curls 8-8-8 55-65-70lbs

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5/7 WOD
A. Front Squats (30X1) 2-3 reps, 5 sets, 2-3min rest
135-155-165-175-185
+
5 Rounds FT
8 Push Press (95#/65#)
5 Bar Over Burpees
4:46.
Had to break up the 4th and 5th sets of push presses.

Claw

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Thursday May 7, 2015

Walked down the hill to Ctown.
Did some bench presses (it was really hard getting down onto the bench and then back up from the bench).
Did some ring rows and air squats to a 24" bench.
Walked back up the hill home.

Am having some cramping in that left back/butt/hip area, might have overdone it...

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Friday May 8, 2015

Coached basketball, made several bad food choices, medicated psoas.

Tomorrow will be better.

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Saturday May 9, 2015

Visited the shed 'o pain on a warm Ohio morning.

Did some stretching, then did ten rounds of:

hang from the pullup bar for 15 seconds
5 pushups from the knee
5 ring rows (2 sets with false grip, which is much harder)
10 strict presses with 11# bar

Then did 5 rounds of
10 squats to a mobility ball
10 seated snatches with right arm with 10# kb
10 seated snatches with left arm with 10# kb

Got plenty sweaty and didn't appear to aggravate Psoas...

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Saturday May 9, 2015

PM Session

Nice walk on a hot (but breezy) spring day.
[url]http://www.mapmyrun.com/view_workout?w=978219257[/url]

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@JT - Sorry to hear about the psoas. Hope you recover quickly.

Just back from 5 day mountain bike ride through Grand Staircase/Escalante National Park. It was beyond awesome... Plan was for 120 miles of riding; we managed 92 miles due to weather issues. We got much more rain than is the norm; that affected both our route choices and whether we got finish the planned route. Two of the riders in the group were definitely an inspiration. Bill (75) and Bob (77) beat me up about half of the climbs (the long, moderate ones). On the hard, steep climbs, I was able to stay ahead. I credit the squats, deadlifts and lunges with being able to hold my own there.

Ortho follow-up for my shoulder MRI is tomorrow. It bothers me enough to know I won't get off easy; I'm hoping for "good" news (that it needs surgery but can be delayed until after adventure season) but prepared to be told something different. :(

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@Alden, good luck with the shoulder follow up.

Sunday May 10, 2015

Another visit to the Shed 'o Pain.

Some stretching and position work.
10 sets of 10 kb swings with a 10# weight.

Some light (e.g., 64#) quarter and half squats.

Worked out a huge plot issue in EMOM Murder!

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5/9 WOD
Many Crossfitters do Hero WOD's without knowing the Hero. At CrossFit Pacific Coast we have decided to honor one of our own, Nick Johnson, who passed away a little over a year ago.
“NJ” By Crossfit Pacific Coast
5 rounds of:
400 Yard Run
20 Pull ups
20 Sit Ups
20 Kettlebells (1.5 Men /1pd Women)
20 Push Ups
20 Clean and Jerks (115 Men/75 Women)
Cash out:
1000m Row
61:51 with a heart full of love for Nick and his family.

Claw

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5/11 WOD
A. Skill Work - Kipping/Muscle Up Practice

B1. Deadlift, 5 TnG reps, 4 sets @90sec rest
B2. HSPU, AMRAP -1, 4 sets @90sec rest
135/6; 185/11; 225/12; 245/8
(just realized I only did 4 deadlifts per set; crap!)

+
4 Rounds F.T.
200 M Run
8 Ring Dips
8 SFG Swings (2/1.5pd)
8 Push Press (95#/65#)
8:10.

Used 75# on push press because last week's WOD with a bunch of 95# push presses turned into push jerks.
Link to whiteboard (WFS): [url]https://www.flickr.com/photos/93561498@[/url] ... ed-public/

Claw