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Wednesday May 27, 2015

Walked a mile up the hill to the stadium.
Watched the Indians beat up the Rangers.
Had three hot dogs and two lemonades.
Walked the mile back down the hill home.
[url]http://www.mapmyrun.com/view_workout?w=1002944557[/url]

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last nite was rushed because I had to attend a 20 year bike race party....hard to believe 20 years ago this little bike shops Wednesday bike races had 10-15 people show up.....last nite there were over 150 racers....pretty cool to catch up with some old friends that have moved away but came back for last nites race


at the gym before

1000 m row warm up

12 minutes walk with out putting down the 120 lb sand bag

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@Cliff, 12 minutes with the 120 pound sandbag? Dude...

Thursday May 28, 2015

Rode my bike down to Ctown CrossFit

Stretched

Moved the 11 pound bar around for about 10 minutes
It was like I had never touched a bar before in my life...

Stretched some more

Rode my bike back up the hill home.

It'll be real interesting to see how my butt/back/hip/leg respond to moving the 11# bar from ground to overhead...

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Cliff - What JT said!!

[B]21 ay:
WOD:[/B]
10 min to snatch a heavy single

12 min AMRAP
10 hang power snatch 95 lbs
10 front squats 95 lbs
20 hand release push-ups

got up to 115#
[I](Which seemed easy!)[/I]
Rx’d the AMRAP: 2 rounds + 9 hang squat snatches
[I](missed the 5th on in this round.

Then I found out that I had to clear out the house before closing @ 0930 the next day! Fortunately we were able to push it back until 5:30 PM and got the ove done by 3:00!. Thank God for functional fitness!! I hadn't moved in 21 1/2 years![/I]

[B]28 May:
WU:[/B]
400 m Run
100+ SUs
10 leg swings on each leg in both directions
10 Air Squats
10 Push Ups
15 Dead Bugs
10 Hollow Eocks
10 Burpees (Yay! Burpees!!)

[B]WOD:[/B]
For time:
Row 500m
15 Clean and Jerk #135
10 GHD
10 Clean and Jerk #135
20 GHD
5 Clean and Jerk #135
30 GHD
row 500 m

Did this Rx
24:56

[I]This was not bad considering I haven't been near the box for a week. (Other than 10 Burpees a day! YAY! Burpees!!)[/I]

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Friday May 29, 2015

Enforced Rest day as I re-aggravated my psoas on Thursday.


Saturday May 30, 2015

Did a little mobility work and lots of rolling.
Did some ring rows and pushups on the knees.
Back/Butt/Hip/Leg hurt again, but I don't think as bad as the initial injury.

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thanks guys.....it really is not that bad once you get the sandbag draped around your neck....oh and the last 3 minutes when the coach is yelling at you that her grandmother could walk faster :D ....the other scary part of it is once we get out to the street at our gym we are on our own and if i were to put the bag down i would be going back to the gym to get some help from someone getting it back up again :mad:

friday....in the midst of a heat wave 30 c. sitting on the patio with a cold beer sounded better than lifting heavy weights....had to many of them....

this morning....tabata

wall ball, tire flips, saftey squat bar squats, ayrdine

223 reps

life chores in the heat

hope you heal up sooner than later JT

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Sunday May 31, 2015

Was supposed to play a baseball game at Jacob's Field, but we got rained out. Instead, we took batting practice in the cages under the stadium. I took way too many swings and strained my left side. Last night was excrutiatingly painful.


Monday June 1, 2015

Pulled on my fleece and mittens and walked down to CTown CrossFit. It was 47F out! Did some stretching and mobility work. Moved around the 11# bar. Walked back home. The walking helped relieve some of the agony in my side.

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Didn't WOD again after Murph on Monday until Friday 5/26 because of post-Murph arm pain and work.

5/26 WOD
Skill session: Skin the cat
+
A- 15 KBS, 1.5/1pd
B- 15 burpees
C- 15 wall balls
D- 40 DU’s
E- 15 box jumps, S.D. 24/20″
For time (4:00 rest between sets)
ABCDE
EDCBA
DBACE
CAEDB

Very hard, each work session took a little over 4 minutes. I modified DU's to 50 singles, although I kept trying DU's. Good news is I strung 8 together! Maybe they are finally coming back.


5/27 Saturday WOD
Partner WOD involving alternating 135# C&J's, bar over burpees, HSPU's, and squats.


6/1
A. 1 Squat snatch + 1 OHS, build to a tough weight in 15:00
95.
These went well. Missed 105 but I could have gotten it if I wasn't rushed at end. Did extra OHS's and held in bottom for a bit.
+
On a running clock:
Min 0 - 600m run
Min 5 - 3 sets of: 5 HSPU and 10 pistols (alt legs) - add reps if needed
min 10 - 3 sets of: 10 dumbbell snatches (45/30 #) and 20 wall balls (20/14#)
min 15 - 600m run.
Couldn't finish snatches and wall balls in the 5 minutes so I started the last run a little late.

Claw

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Nice stuff guys!

[B]WU:[/B]

400 m run
100+ SUs
10 Leg swings on each leg in both directions
10 Air squats
10 Push ups
15 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
3-3-3-3-3 Thrusters

135-155-165-170 (1)-140

modified Jackie
1000 m row
50 45# Thrusters
30 HRPUs

9:32

[I]I was bummed about the thrusters. 165 seemed pretty good, Unfortunately, I dropped the bar after the 1st one. The modified Jackie went well, though y knees were sore during the thrusters and my arms were feeling it after the push ups! this was y best Jackie tie ever. Too bad I wasn't able to do it with pull ups!![/I]

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6/1
WU: Row 1km; shoulder rehab exercises
Workout:
KB press (L) 25, 35, 35 X10
Pull-downs 25, 35, 45 X15
Wall push-ups 15X3
DB rows (L) 30 X15X3; (R) 40X15X3
Deadlifts 65, 75, 75 X15

Small victories with the shoulder. I've been going to physical therapy and modifying workouts based on what hurts (during or after) and what doesn't. Anything overhead is a no go for now. I can finally move my arm through enough ROM to put my phone or my keys in my right jacket pocket. Like tucking in my shirt, it isn't pretty but I'm happy for the progress. :)