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great nite at the gym

front squat 1 RM 330 lbs

then 5-5-5-5-5 dead lift

225-275-295-300-315

heard from the dr's office about my foot. an apparent stress fracture. waiting to hear from my actual doctor about how he wants to proceed. i am quite certain it will be "take it easy for 4-6 weeks in an air cast" conversation.:(:mad:

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Wednesday November 7, 2012

Some walking...
[url]http://www.mapmyride.com/routes/view/151977229[/url]

@Cliff: Holy cr*p that's a BIG Front Squat!

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Nice work guys!

Claw - Sounds like you had a blast!! Nice Times!

Cliff - Sorry to hear about your stress fracture. I had a "March" fracture on a metatarsal in 1980. It sounds similar. Stiff hiking boots helped me. (Nice FS & DL work!)

[B]WU:[/B]
PVC shoulder warm up
300m run (100m easy/100m backwards/100m sprint)
3 rounds:
5 Pull Ups
5 Push Ups
10 AbMat Sit Ups
10 Air Squats

[B]WOD:[/B]
CrossFit Total
285# Back Squat-145# Shoulder Press-335# Dead Lift

765

-then-

Annie
50 DUs & AbMat Sit Ups
40 DUs & AbMat Sit Ups
30 DUs & AbMat Sit Ups
20 DUs & AbMat Sit Ups
10 DUs & AbMat Sit Ups

Scaled 3x SUs

7:03

[I]Had 10 min to get the 1RM for each lift. 285# Back Squat went REALLY well! (300+seems close!) The 145# Shoulder Press went well (though I could feel my lower back!), 155 was MUCH harder! (Could only get it to nose level & lopsided at that!) Wasn't thrilled with my DL, couldn't budge 345! No PRs but hadn't gotten these all in the Total before & set a PR for it!

Clipped 3:07 off my 7 Feb SU Annie time & 1:50 off my 24 Oct 11 SU Annie time!! It was the 2nd fastest on the board![/I]

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[QUOTE=Cliff Miller;1106218]great nite at the gym

front squat 1 RM 330 lbs

then 5-5-5-5-5 dead lift

225-275-295-300-315

heard from the dr's office about my foot. an apparent stress fracture. waiting to hear from my actual doctor about how he wants to proceed. i am quite certain it will be "take it easy for 4-6 weeks in an air cast" conversation.:(:mad:[/QUOTE]

Sorry to hear! But not necessarily. we break our feet all the time. People do nothing and it heals. Ok well I do. High arches.
Rearfoot bones are much more difficult to heal, apparently. Less common to break. I broke my cuboid it was months waiting (at the time I had health ins., had to wait all that time before dr. could take care of it.) the break was perpendicular to the floor, so, we screwed it together. Fascinating to watch. Then it was fine. Best of luck, fingers crossed for you.

Nice lifting!

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Great work on the front squat Cliff
Congrats on the PR's William

11/7
Zercher squat 1@135 1@185
DL 2 @ 185 225 315 365 385
3x5 rack pulls @ 185

WOD 3 rounds
1:00 pushup
rest:30
1:00 DU
rest:30
1:00 slam ball
rest:30

m/58/180

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[QUOTE=Cliff Miller;1106218]great nite at the gym

[/QUOTE]

Cliff - You ain't kidding. Nice work!

Bill - Nice work on the PRs!

11/8
Warmup: Row 700m; Abmat sit-ups; weighted back extensions; Bench 45, 85, 105X5/ 125X3
Lift: Bench 135, 155X5/ 175X6
Assist: Supine rows X3X10; pushupsX3X10
Skills: Power snatch 45, 65, 85, 90X5 (PR; previous best was 85X3 reps)

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Cliff, that's some strong front squats! Also, I had shin splints/stress fracture issues earlier this year. Saw p.t. who prescribed a series of stretches and exercises which, combined with about 6 weeks of rest, seemed to do the trick. No walking cast, and the only mods on WODs were rowing instead of running, no double unders, and stepping down from box jumps instead of jumping down.

11/8 WOD

Hang Squat Clean
2-2-2-2-2-2-2
95-115-135-145-145-155f-155(1 only)

I have been thinking about triple extension and it dawned on me that I extend really well on kettlebell swings when the bell arcs up and out, so I thought about swinging the bar up and out like a kettlebell swing, jumping from the heels instead of the mid-foot. (Oly coaches are turning in their graves now.) It seemed to work. The bar is so heavy it probably really doesn't travel that far away from my thighs and hips and it seems to allow me to open my hips. Fell over backward on one of the 145's and had a little trouble getting elbows around on a rew reps, but all in all I was very pleased with these. First two 155's failed because I pulled too much with the arms, but the first lift on my second attempt at 155 went up great! Second rep at 155 I was a little slow in the elbows and caught it too deep in the squat (and biased toward my right side) that I could not get out of squat.

Tabata Burpees
5 (first and last round 6)
2 Min rest
2 Min Max Squats
101. Fifth spot on board was 94 so I aimed for 100. First 40 seconds I was one a second and then slowed down for a bit, sped up again at 80th rep. 101 was a popular score, attained by Francie, V, and me. Three men exceeded 100, so I suspect the board will be updated. Unlikely my 101 will stand beyond the end of the day.

Claw

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[QUOTE]caught it too deep in the squat [/QUOTE]
not sure there's such a thing, unless your butt touches the ground or elbow touches a knee. Sounds like a perfect full clean from the hang!

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Thursday November 8, 2012

Some more walking.
[url]http://www.mapmyride.com/routes/view/152199025[/url]

Heavy lifting tomorrow, then swimming on Saturday and climbing on Sunday!

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Nice Work Guys!

Deb - Hope all is well with the weather in your neck of the woods!

[B]WU:[/B]
.55555556 mi run
100 SUs (2 attempts - missed at 91 then got it!)
DU practice
10 24" Box Jumps

[B]WOD:[/B]
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
190#
200#
215#

-then-

Courtesy of compWOD
5-4-3-2-1 of: Clean & Jerk 185/120#
Muscle-Ups For time.

Did 135# Power Cleans with 3X (15-12-9-6-3) the amount of Burpees (Yay! Burpees!!) instead of MUs for each round.

7:01

[I]CAN'T BELIEVE I FORGOT TO DO THE JERKS!! :ranting2: Fast but hard anyway. Back Squats went well.[/I]

Did 51 Burpees (Yay! Burpees!!) to finish up today's 96 for the CFWP Burpee (Yay! Burpees!!) Challenge (Only 4 days to go!!:D)