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02/24/10: REST

02/25/10:

WARMUP—
Bike
25 Squats
20 pushups

STRENGTH—
Front Squat (focused on form on these— getting real deep)
3x115
3x135
3x175
3x185
1x195 ([B]F[/B] on 2)

WOD—
"JT" (Scaled)
21 Ring Dips (clean)
21 HSPU (26" Box)
21 Pushups (clean)
15 Ring Dips (light band)
15 HSPU (20" Box)
15 Pushups (clean)
9 Ring Dips (light band)
9 HSPU (20" Box)
9 Pushups (clean)

15:08 (that one is a BEAST)

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[QUOTE=Pat Quigley;745040]did the 100223 workout: Crossfit Total. Last attempt at this was Sept.'09. Total was 1040. Off and on physical therapy for various things starting in 10/09. So, I avoided heavy single lifts.

Today, achieved: BS365, OHP 185, 195F, and DL465. None of these are pr's. For BS, I used a bench to set decent and safety bars on powercage. Felt good to go heavy. Total: 1015.

Had an unusual problem on the DL. My left front delt and pec started to seize on the decent. Noticed that the decent on the right side was faster than the left. Don't know what that was all about. We are doing DL in the crossfit class this Saturday, so I can bring this up. When I have failed at a weight on the DL, it's on the way up. I attempted 500 lbs months ago and lost it somewhere around my knees. Any one with ideas about how things can go wrong on the decent?[/QUOTE]

Pat, you are one strong S.O.B. :)

BTW, I get cramps/tightness in the pec/delt area sometimes doing heavy deads. I have torn both my pectoralis minors though so I think that's why. You might want to really warm up well before doing heavy benches, just in case you have any small tears.

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[QUOTE=Stephen R. Lampl;745061]10K Row = [B]48:44[/B][/QUOTE]

Wow! I did 5K a while back and it about killed me.

Great job!

The Claw

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[B]2-25-10[/B]

WU: pushups/boxjumps/wallball shots/squats

[B]WOD[/B]: Thanks to Jim The Claw for this one
21-15-9
#115 Front squats
Pullups
Completed in 11:16.1....might have gone a wee bit faster but had to work in with some folks on the pull-up bars.

Cashed out with a 3 mile bike ride and a 60 minute deep tissue massage.

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Not able to do back squats because of knee replacement and shoulder problems, so leg press instead.

leg press - 12x360, 10x450, 10x540, 10x630
45# weighted incline sit ups - 15x3
dumb bell swings - 16x55, 14x60, 12x65, 10x70, 10x75
bench press - 20x45, 12x135, 10x185, 10x185, 10x185

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Thursday, Feb 26

WU, Run, pushups pullups stretch

Strength

Front Squat 3-3-3-3 135, 155, 185 (1), 175(1)

WOD

AMRAP 12 min

5 pullups
10 pushups
15 KB swings (55#)

7 rounds, 5,10 and 9

Who's on the east coast? Heard your getting dumped with snow again. I'm so done with winter and being in Chicago, I should be used to it.

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felt like I was coming down w. something but went to the gym anyway. Stopped after 10 minute warm up on treadmill and went home. Did Superman ever get a cold?:ranting2: Just switched the Level 1 cert. from San Diego in March to Scottsdale in May. This will save my travel expenses.

Tim, shared some good posts with a few guys in the military who had knee replacements. found them on the injury forum here. These guys were/are avid crossfitters. Haven't needed a synvisc injection in over a year. But since surgery in 2004 to remove a chunk of loose meniscus, I know it's only a matter of time. I look at being whole as only a temporary condition. Longer for some than others.

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2/26 WOD.

AMRAP 15
10 Power Snatch (#75 Rx'd)
10 Knees to Elbows

7 rounds @ #65.

Still must have the bug, because this one wasted me. Didn't take too long to devolve to sets of one and two. Bright spot was that the snatch form was getting better. Traver's warm up tip of bringing bar close to and high on chest with the shrug and elbow pull, then flicking it up, really hit a chord with me. They felt very good (except for my being so gassed.)

The Claw

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Jim and Pat sounds like we all have some kinda bug or something

CFC WU

WOD 7 rounds
10 KB swings @ 44#
10 pullups 9:05

snatch and double under work

m/55/180 CrossFit Chesterton

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2/26/2020
M.E. Standing Press 3-3-3-1-1-1

[B]145,145,150,155,160,170 PR[/B]
wfs [url]http://crossfitexcel.com/Terry/?p=403[/url]

rest 5 min, then:

3 rounds for time of:
row 500 m
20 kb swings, 2 pood

[B]10:22

500m row times; 1:46, 1:56, 1:57 damn I hate 2 pood KB swings 1st round unbroken, 2nd and 3rd round broke at 10 reps[/B]

Skill Work: Handstand holds agains the wall, and freestanding attempts

[B]3 x 30 sec[/B]