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[B]28 Aug
WU:[/B]
800 m run
10 Leg Swings on each leg in both directions
100+ SUs
10 Air Squats
10 Push Ups
10 Pull Ups (Straight!!)
25 Dead Bugs
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
EMOM for 10 Min:
1 Clean & 5 Front Squats @ 155# on odd minutes,
5 225# Back squats

[I]My knee was talking to me on this one! The squats were sloppy but at least my cleans were legit![/I]

[B]Cashout:[/B]
5 8 to 12 sec back hold @ 315#

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@Bill, that EMOM Wod sounds brutal

Sunday August 30, 2015

Stretching, mobility (including holding 1 minute OHS)

Four rounds of:
60 second front plank, 60 seconds rest, 6 pullups, 60 seconds rest, 10 lateral raises on each arm, 60 seconds rest, 6 1/4 back squats.

Three rounds, upping the ante each round, of:
50 farmer carry step ups
10 push jerks

Got some instruction on thoracic bridges.

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Monday August 31, 2015

Walked a mile to CTown CrossFit.:run:
Stretching, mobility, POP:yikes:
Something moved in my left hip. I went down like a ton of bricks. I wasn't sure if I was going to the ER or was just going to die. I was certain my prosthetic must have dislocated or broken. Took inventory and things didn't feel too bad. Could it be? Stood up and I felt like I was CURED!!!:pepper:

Almost like a miracle!!

Did some light weights, did some coaching, walked home feeling like a new man.

We'll see how I feel tomorrow.

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Tuesday September 1st, 2015

Kept waiting for the other shoe to fall all day, but my back/hip/butt seem to be in alignment and while some muscles are complaining about that everything else seems to be happy. Felt like I could have run, jumped, or done anything today. Somewhat maturely, I just tried out a few light snatches and a few light C&J and a few light back squats. So far so good.
72 days to the American Master's Open. Maybe?

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JT - IT WAS!!

[B]31 Aug:
(At Base Globo)
WU:[/B]
500 m row
.11111 mi walk
100+ SUs
Tried some DUs, THEN it felt like my right knee give out! I almost fell over and my IBT could barely bend. It looked different from the left one!
No one gets injured during warm up! :ranting2:
Did leg swings
10 Push Ups
5 Pull Ups

Ended up hobbling around the Globo and ended up doing 50# DB Bench Presses.

10 Burpees (YAY! BURPEES!!)

Got my knee brace & walked the Four dogs for about a mile, the last 1/2 in a downpour!

[B]1 Sept:
Still @Base Globo:
WU:[/B]
1 mile walk
Leg swings
10 Push Ups
25 Dead Bugs
5 Pull Ups
5 chin ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
15 GHD Sit ups
15 Hip extensions
15 sec Plank hold

1:59

[B]Cash out:[/B]
10 fatbar DLs (~115#)

[B]2 Sept:
At the BOX:
WU:[/B]
800 m Walk
10 Leg swings on each leg in both directions
10 Air squats
10 Push Ups
5 Pull Ups

[B]WOD:[/B]
20 min AMRAP:
10 Burpees (YAY! BURPEES!!)
15 WBS 20# Ball 10ft
250 m row

4 round +10 Burpees (YAY! BURPEES!!)

[B]Cash Out:[/B]
10 75# Presses.

[I]The knee is better as long as I keep moving. I saw my doctor today and he thought my knee gotten tight and the DU attempts overloaded it. If it gets worse, we'll look at it further.
I subbed the row for the Rx'd 200m run. (I'm not going to chance a run!) I was hoping to get 5 rounds, but it wasn't to be.
On the good side, my knee felt REALLY good after the WOD![/I]

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@Bill, hope the knee recovers quickly

Wednesday September 2, 2015

This is as good as I've felt in over a year!
Walked a mile to CTown CrossFit
Stretching/Mobility/rolling/smashing

Deadlifts
Snatch Grip 95x3, CJ Grip 95x3
SG 145x3, CJG 145x3
SG 175x2, CJG 175x2
SN 195x2, CJG 195x2
SN 285x1, CJG 285x1

CJG 305x1
CJG 355x1
loaded 405 on the bar, thought better of it
CJG 235x10

Pushed some of the young lovelies around on the prowler

Walked the mile home.
It was a GOOD day.

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Thursday September 3, 2015

Swimming and PT in the pool.
Doing PT in the pool lets you get into different positions b/c of the near-zero gravity. Also, it allows greater range of motion. So, I'm pretty sore. H/W, the back/hip/butt still seem to all be aligned, which is surprising after yesterday's lack of discretion with the deadlifts and prowler....

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JT - Thanks! It is getting better Fast!

I did a mile walk at the Lab's "Sports Day" AND Walked the afternoon 5K in 32:18! My knees are feeling better!

Oh Yeah, also did 10 Burpees (YAY! BURPEES!!)

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Great work as always, Guys.

Just back from 3 week camping trip in southern CO. We did a bunch of hikes (to include climbing Uncompahgre Peak, 14,321'), some mountain biking and rode 680 miles on our dirt bikes to include a bunch of mountain passes. Managed to bruise my sciatic nerve on the last day when I had an unplanned departure from my dirt bike. Actually, I had a bunch of them that day. Note to self: If a single track motorcycle trail has the word "mountain" in its name, it is probably too advanced for my skill level. :rofl:

8/31 Physical therapy. PT worked on the affected hip and said, "take a day off."

9/1 Row 5 km

9/2 Road bike ride. 18 miles.

9/3 Life got in the way of working out.

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@Alden, sounds like a great trip!

Friday August 4th, 2015

Walked 1 mile.
One hour of stretching and mobility.
Climbed half way up the wall at Kendall Cliffs four times with down climbing.
Climbed all the way up the wall twice.
Tried the little roof on the ART wall and fell.
Overall it was very encouraging.
The harness is still pretty uncomfortable on the hip/back/butt, so maybe harness climbing needs to wait for a few more weeks...