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[I][B]090709 THURSDAY

[/B]Woke up today not feeling well and with something wrong/pain behind my right knee when I extended my leg. No idea where that came from.......

[B]Warm-up:
[/B][/I][B]Walking: [/B]20:00 / 1.5% to 5% incline / 2.5 MPH initial to 4.2 MPH / 1.27 miles
Tried a short run at 5.5 MPH; both hamstrings were tight and back of right knee complained loudly......[U]lots of stretching[/U] followed.
No CFWU today or organized WOD today.

[I][B]Leg lifts: [/B][/I]100, unbroken
[B]
[I]July Thruster Challenge: [/I][/B]
[B]Week 1, Day 2: [/B]75# X 15 reps (unbroken)

[I][B]Jump Rope Singles: [/B][/I]100 X 3 (broken - tripped 3 or 4 times each).
[I][B]Double-under attempts: [/B][/I]5, 5, 5. (none chained together....RATS!).

[I][B]Active Shoulder Lat Engagement (on dip bars): [/B][/I]15 X 3

[I][B]Pull-ups:
[/B][/I][B]Dead Hang: [/B]8, 5.
[B]Kipping: [/B]12, 8.

[I][B]Bar Rows (C2B): [/B][/I]10, 8.

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7/9/09
Did CFWUx3 w/6 min. treadmill run

Did AMRAP in 20 mins. Of 4 pull-ups, 4 assisted dips, 4 push-ups, 8 dumbell swings w/35lb. dumbbell.
I did 11 rounds.

7/10/09
Did 4 rounds of run 400 meters and 50 squats
All running on high school track.
My time: 18:06

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Today - 07/10/09
7:30AM workout in the gym with Patrick

Sore from the cleans yesterday but living with it.

WU:
Run to the gym
Row 500m

WOD:
Fran - 5:48
Very scaled - used just the 45# bar and had to do jumping pull-ups as I still can't do a stinkin' pull-up. Anybody take a bet on whether I'll be able to do pull-ups before I'm 51?

Squat work (body weight) - Worked on depth and engaging hamstrings - did pretty well

WOD2:
3 rounds
Row 250m
10 burpees with a higher jump than usual (had to hit a target)

The rowing was good and the burpees were PFSS.

We finished with an odd ab thing: sit on the end of a bench and lie back into the air holding dumbbells in each hand. Crunch up some while twisting to one side and punching the dumbbell out. Lower and raise and twist and punch to the other side. Repeat quickly for 30-second sets (4).

[B][FONT="Arial Black"]Breck Berry Broccoli![/FONT][/B]
:broc::broc::broc::broc::broc:

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Diane-
After seeing the planned events for the first day of the games, I think
Breck has an excellent chance. I say he definitely is top 10 after day 1, and quite possibly top 5. He is a terrific runner and has done over 400 lb. deadlifts. I just hope he does not get hurt. I think all of the fastest runners have great potential for injury with the steep descents. They will be flying downhill. The sledge hammer thing is weird. Breck is very coordinated and has done his share of weird things around his dad's farm, so that one should not throw him off too much. He is short, which is a disadvantage. Whoever wins this is one heck of an athlete.

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[B]2009 07 10[/B]

Feeling good enough to go to squadron PT this morning. We played softball, something I have not done in more than 20 yrs. Lots of fun, but I jammed my left heel pretty hard and bruised the snot out of it. I can't even stand normally right now or even walk without limping considerably. Dammit! Not been a good week. No running, no back squats, deadlifts, etc for a while. I'll have to come up with some work arounds.

Anyway, we played for almost three hours and had a blast. Found I can still catch and field quite well. Batting was embarrassing at first but improved quickly. Throwing is a problem. Never occurred to me to try throwing a ball since I ruptured a couple of my cervical discs. Since I have muscles that no longer obey my commands, I found my coordination to be a bit off. Oh well.

The broccoli boys are going out on the town tonight to some retro-disco event downtown. Good grief!

[B]Boogie Wonderland Broccoli[/B]
:broc::broc::broc::broc::broc:

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I heard (on the QT) that the broccoli boys were taking a road trip to Aromas to root for their Games favorite - Breck Berry. In fact, I heard that an entire Marine Corps contingent (friends of Diane's husband and Brad's brother) were heading from around the world to Aromas to root for Breck. I also heard (from a good source) that the broccoli boys think that Breck can KILL that nasty hill in WOD 1 and still kick A$$ in the DL round. [B][FONT="Arial Black"] GO BRECK!![/FONT][/B]
[B][FONT="Arial Black"]
Breck Berry Broccoli[/FONT][/B]
:broc::broc::broc::broc::broc:

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[I][B]090710 FRIDAY

[/B][/I][B][I]Unplanned "light duty" day.

[/I][/B][I]Looks like I really did something bad to my right knee - - the pain was serious just trying to do air squats....

[B]Warm-up:
[/B][/I][B]Stationary Cycling: [/B]10:00 / L3 / 100 RPM / 2.6 miles. Knee felt OK doing this.[I]
[B]Partial CF Redding Warm-up[/B][/I]:
No squats, burpees, or OHS.

[I][B]CFFB Strength WOD: [/B][/I](Amateur)
[B]Strict Chin-ups - max reps X 3, rest 3 minutes between sets.
[/B]8, 7, 6 = 21.

[I]Intended to do bench presses - - all stations in use by high school kids.
Probably going to be side-lined or at least limited for a while in what I can do........[/I]

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Nice work Mark, Diane, and yes - - Charlie (softball counts)!:broc: (Sofball Broc!).

Sounds like Breck has a great chance at the games. Keep your eye on Shana Alverson for the women - - she will likely be a serious contender - - took 2nd in the SE Regionals.

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Stephen hope your knee is not to bad and that your back at it soon

Charlie I hear ya on the softball game, last summer some friends asked me if
I would play on a coed team, it had been 20 years since I played softball,
but I was happy to learn that I could still run well and play ball
wu samson stretch
run 400m
5 pullups
15 squats
10 pushups
15 OHS

WOD 3 rounds for time
20 wallball shots@ 10'
20 push press @ 75#
20 box jumps @ 20"
20 SHPDL @ 75#
row 20 cal
time 22:41

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I've been thinking of what it would take to do a muscle up. found this great video in the Journal> (WFS)

[url]http://journal.crossfit.com/2009/02/muscle-up-training-progression.tpl[/url]

there are a few points that the instructor makes about assessing readiness: stability when upright on the rings, ability to push out from the closed position of the dip, and dipping low enough on the movement to where the elbows are higher than shoulder blades.

I started to work on each of these separately today. It's that last part on the position of the elbows that is going to be difficult. So I'm hoping that spending a few minutes as a part of each workout will loosen the shoulder. Could this inflexibility be another sign of impingement? Maybe if I got this movement going, then I'd improve the shoulder problems with the push jerk and cleans?


You have all spoiled me since I joined the thread so I look forward to the comments.

Mark, looks like it didn't take long for you to jump right back into the routines.

Did the 090709 WOD. 4 RFT: 400 meter run, 50 squats. Used the treadmill at 5.0 speed. Finished in 18:09. Left knee was a little sore from the "running", but good otherwise.