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I have injured my lower back. It has been giving me problems for the past week at least, but now I have done something to make it HURT. So, I will rest. Because of some significant scoliosis, it is exactly the kind of injury that I thought I would get from doing Crossfit when I started two years ago. However I have had a wonderful experience of having almost no problems with my back for two years of doing Crossfit. I am convinced that all the great core work has benefitted me greatly. So, I am going to assume that I have just strained something, and will recover with rest, and be back at the workouts in a week. I am sure that I will try to run again even sooner. But for now even walking is a pain.

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[QUOTE=Mark Ervi;699836]I have injured my lower back. It has been giving me problems for the past week at least, but now I have done something to make it HURT. So, I will rest. [/QUOTE]

Hope it gets better quick Mark. I injured my back a few months ago deadlifting. Could hardly walk for 2 days, but after a week of rest I was amazed how fast I recovered. Went right back to working out and felt fine. I really think the speedy recovery has to do with just being in shape and lots of fish oil :)

11/21/09
For Time
21-15-9
Front Sqauts 135 lbs
Ring Dips
then 400m run

Time - 9:59

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[B]Mark:[/B] Back injuries always suck, hope to see you back at it soon!

400 meters stairmaster level 10
50 jumping jacks
30 squats
150 single unders

For time:

21 HSPU (smith machine at chin height)
400 meters stairmaster level 10
21 pull ups w/#40 vest

15 HSPU
400 meters stairmaster level 10
15 pull ups w/#40 vest

9 HSPU
400 meters stairmaster level 10
9 pull ups w/#40 vest

14:21

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Doing any physical therapy Mark? I've been in and out for 2+ months. I give them limits I'm working on or exercises that are hindered by joint movement and they work on it with me.

After regular warm up, I did some skill work on back squat: 5 X 5 X 225 box squats.

Did the 091121 work out:

21 HSPU (feet on wall, body at angle), 400 m. run (5.1 speed on treadmill), 21 weighted pull ups (35 lb dumbbell), 15 HSPU, 400 run, 15 weighted pull ups, 9 HSPU, 400 m run, and 9 weighted pull ups.

16:44.

I do these HSPU facing the opposite way that the rest of you are probably facing a wall for support. I have trouble getting on my hands being blinded to the wall I am supposed to use for support behind me.

Just signed up for a Level 1 certification for March in San Diego.

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Mark, take care of yourself!
Gee everyone seems to be having a touch of bad luck. I shouldn't be complaining about my nagging "tennis elbow" (keeping it in check with low reps and good warmups).

Thanks for the shout-out Deb. I found something that is working for me. FWIW - The best way to get better at PLUs is to just keep at it. I used bands a lot until I could kip even though I was able to do strict PLUs.
-----------------------------------------
[B]11/21/09[/B]

[B]Warmup[/B] - same + PLU practise (my kips suck)

[B]SN[/B]
35#x3 hang
45x3
55x1x5
[B]C&J[/B]
55#x1
65x1
70x1x5
[B]BSQ[/B]
70#x3
95x3
115x2
125x1
130x1
135x1
140x1
* Really happy with those squats - the most I've felt confident to do without a spot or racks since moving here.
[U]3 sets of[/U]:
10 each side x BB lunge - 35# (bar racked, OH, racked)
15 HLR

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Team workout this morning,

In teams of 2, with only 1 team member working at a time, complete the following in any order desired.

-100 Box Jumps (24"/20")
-100 KB Swings (#35/#25)
-100 Jumping Pullups
-100 Walking Lunges
-100 Knees to Elbows
-100 Push Press (#45/#35)
-100 Hose Waves
-100 Wall balls (#20/#14)
-100 Burpees
-100 Double Unders


I didn't catch our time, really didn't matter. It was a beee..ach.

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[QUOTE=Jeff Kilinski;699947]Team workout this morning,

In teams of 2, with only 1 team member working at a time, complete the following in any order desired.

-100 Box Jumps (24"/20")
-100 KB Swings (#35/#25)
-100 Jumping Pullups
-100 Walking Lunges
-100 Knees to Elbows
-100 Push Press (#45/#35)
-100 Hose Waves
-100 Wall balls (#20/#14)
-100 Burpees
-100 Double Unders


I didn't catch our time, really didn't matter. It was a beee..ach.[/QUOTE]

That's a helluva WOD.

I have done two new PR's this week: 140 in the press and 200 in the front squat. Took a few days off last weekend and noticed a) my body wasn't really sore for the first time in weeks and b) my strength went up. I'm sure this is typical. Dunno about all of you, but at my age, I think a little extra rest (versus CF protocol) now and then is a good thing!

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11/22/09

Row 2500m - 9:38.0
Ring drills & practice

WOD 1
"Helen"
Run 400m (Sub 40 steps ups to 15" box- Time equivalent)
21 KB swings- 1.5 pood
12 pull ups

11:32 - [B][COLOR="DarkRed"]PR[/COLOR][/B] by almost 5 minutes !

Strange stuff this Crossfit. I had been feeling tired and "slumpy" and was wondering if I was even improving at all and suddenly I pull a 5 minute PR out of my....hat. Even my warm up row today was faster than usual. So, tired but still feeling pretty good......

WOD 2
"Annie"
50-40-30-20-10
Double unders (Subbed single unders 5:1)
Sit ups

12:29

Gotta take advantage of the good days !

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Respirator on

800 meters stairmaster level 10
100 single unders
50 jumping jacks
100 single unders
30 squats
100 single unders

Respirator off

Turnouts, helmet, boots in sand

60 yard run, 80 yards around cones, 60 yards backwards, 60 yard run.

1:32
1:28
1:24
1:26
1:24
1:25
1:26
1:25
1:28
1:27

Rest untimed, long enough to get breathing back to normal. Real mental battle today.

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11-22-09

[B]Mark[/B] - Get better. I'm pretty sure the best advise is to remain as active as you can...and be patient with it. Best wishes.

WU:
5-5-5 #95 DL
5-5-5 Ring dips
10-10-10 pullups
5-5-5 #40 KB Goblet squats
5-5-5 #20 wallball shots
50-50-50 SU

WOD: Every few months the C2 folks send me a nice little newsletter. They had a couple of Crossfit workouts inside this month. I took this WO and mod'd it a bit.
row 250m, 10BW squats/10 pushups/10 ABMAT butterfly situps
row 500m, 20BW squats/20 pushups/20 ABMAT butterfly situps
row 750m, 30BW squats/30 pushups/30 ABMAT butterfly situps
row 1000m, 40BW squats/40 pushups/40 ABMAT butterfly situps
27:03.7