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Monday May 11, 2015

Sat at my desk and worked 11 hours.

Walked 1.2 miles.

Not sure which is the culprit but my left back/butt/hip/leg are SCREAMING :ranting2: at me right now.

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I'm going to have to work harder to keep up with you guys!!

[B]4 May
WOD:[/B]
Filthy 50
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 DB thrusters, 20 pound DB's
50 Burpees
150 Single unders

~44 min

[B]7 May
WOD:[/B]
10 Minutes
EMOM
5 OH Squats
rest 2 mins

10 Minutes
EMOM
2 Squat Snatches
rest 2 mins

10 Minutes
EMOM
2 Hang Power Snatches

Did 95#

The squats weren't the best. Now I've got it into my head that I can do 135#!

[B]11 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 sit ups
10 Burpees (YAY! BURPEES!!)

[B]WOD:[/B]
Isabel

30 95# Snatches

6:38

[I]2:50 slower than my last attempt in 2012. But it was heavier weight. And it didn't feel that bad! I should've tried 115#.[/I]

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[QUOTE=JT Kalnay;1252439]@Alden, good luck with the shoulder follow up.

[/QUOTE]

Thanks, JT. It was a mix of good and bad news but I was happy to get it. No surgery for now; ortho wants me to try physical therapy to see if I can get adequate ROM and pain relief without surgery. He also said I could resume normal activities and that I was not likely to do more damage as long I followed his advice. ("If it hurts, don't do it. Otherwise, you can go back to the exercises you normally do.")

Details as follows:
Small supraspinatus tendon tear with no significant propagation. :thanx:
Complex multidirectional SLAP tear with extension into the biceps anchor. The posterior labrum is grossly abnormal with tearing, hypertrophy, and detachment. :(

If surgery is required, the recovery will take about three months. That (combined with no surgery required now) was great news. If I have to have surgery, I can sandwich it in between the summer adventure season (hiking, cycling, motorcycling, camping) and ski season starting in January. Works for me! :highfive:

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great work as usual all

alden.....love when dr's tell you that.....kinda worries me at the same time however cause doing what I normaly do put me in that situation in the first place :D

jt.....take care and get better soon

Friday

bench day, lots of related bench press stuff

Saturday

cooked 250 philly cheese steaks for the racers at the first mountain bike race of the season.....asked my wife if she enjoyed spending our anniversary with 250 of our closes friends..... :rofl: dinner Saturday nite was expensive

last nite

3 x 15 single leg deads....16 kg kb in each hand

3 x 5 back squat 285 lbs

stone lifts I stopped at 185 lbs just cause I was by my self and was getting tired of chasing them across the floor

3 x 15 ghd raise

150 large green band high bar standing abs

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5/12 WOD
“Truth or Consequences” - Care of CrossFit Nerd
75 Wall Ball shots 20/14
*Every break in Wall Balls = 15 Pull ups
*Every break in Pull ups = 5 Burpees
**Do not exceed 45 Pull ups, and do not exceed 25 burpees.

8:19. Sets as follows:
25 wall balls
15 pull ups
15 wall balls
15 pull ups
15 wall balls
8 pull ups
5 burpees
7 pullups
10 wall balls
5 burpees (since my allotment of 45 pull ups had been met)
10 wall balls

My strategy was to go for the longest sets of everything possible, even if that meant taking a little bit longer on the rests. Disappointed in my performance; I really wanted longer sets of wall balls. I was “that guy” again who everybody cheered for at the end.

Claw

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@Cliff, 250 cheesesteaks? Nice!

Tuesday May 12, 2015

Walked two slow miles in the brisk wind coming off Lake Erie.

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JT....it was a good challenge.....most Canadians have never had a real philly cheese steak so it was a real treat to hear them talk about how good they were....not that they were the same as what you would get in philly....but for someone who has never even had one.........

last nite

shoulder warm up

5 rm bench press at 185 8 reps

dbell bench press otm 5 reps at 60 lbs till no more 4 rounds

tri ext 3 x 10 20 lbs

banded pull aparts red band 40

then a hike up on the mountain to a spot a buddy of mine who was realiging the road discovered.....it was the orginal t-bar base station of the old ski hill that last operated up there in the mid 60's....pretty cool to see the engine and towers.....he grew up here and had heard stories about some of the old stuff being left around but was amazed to see it....

all in all yesterday was a great day

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5/14 WOD
A. Clean & Jerk, build to a tough single in 10:00
155 (power clean)
This was not enough time for me to put shoes on, grab bar and weights, and loosen up my wrists or my hips. Cleaned 165 but did not jerk it.

B. Clean & Jerk, 15 reps at 75% of "A" for quality, 15:00 cap
120 (power cleans)
Didn't really count reps, just did them until it was time to put the bars back.
For both clean and jerk rotations, there was not enough time for me to warm up. The more explosive and intense the work, the more time I need to get ready. Left wrist has been sore recently. It would probably help to get wrist wraps to replace the ones I lost, and also to really get the wrists mobilized.

+
5 rounds of:
4 Turkish getups (2/arm)
50m Suitcase carry (switch arms at 25m)
10:something @ 1.5 pood.

Claw

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Thursday May 14, 2015

Walked up to the stadium.
Watched the Indians game.
Walked back.

On the walk back my back/hip/butt/leg actually felt okay.
When I sat back down at my desk they no longer felt okay...
Crap.

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Friday May 15, 2015

Walked 3.3 miles.
Coached basketball.