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[QUOTE=Alden Hingle;1156129]Helen - You rock and are a major contributor to the awesomeness!

4/4
Incline treadmill 20:00 0.9 miles 637' climb
Heart wasn't in the workout after injuring my arm. Could see all my gains go down the drain like after my shoulder injury. Doctor visit confirmed it as a small muscle tear in left forearm.

4/5
Pity party over. Squats don't hurt the arm so I did squats.
WU:
Dog walk/ run of 1+ mile.
100 single unders
30 straddle hops
Air squats
Back squats 45 X10/ 95, 115 X5/ 140 X3
Lift:
Back squats (12" box) 175 X5/ 200 X3/ 220 X2
Assist:
Back squats 115 X2X10
Cash Out:
Double under practice[/QUOTE]

Chin up, Bucko.

I have been down the torn muscle road (torn pecs, left in 2000 and right in 2008), not fun.

I would talk to my doc first, BUT, if you want to strengthen that forearm and get back fast, when you're ready, start doing very light, 1-3 rep sets of dead lifts, and go up every week in weight. Nothing strengthens forearms like deads (without mentally weak straps) and in the meantime, much of the rest of your body gets a nice workout, too.

Speaking of which . . .

04.07.13
Wendler 5/3/1
Month 2, Week 2
Dead Lift day


WARMUP
20 K-bell swings @53 lb
10 Ring Rows
20 Situps

DL
3X225
3X255
5X290

ACCESSORY
Tabata Suitcase DL's (alternating arms)

Have adjusted my DL form/technique: closed my stance up to shoulder width (was wider before), keeping my chest up and butt back, but keeping my quads as tensed as my hamstrings to start, concentrating on that form with each rep, feeling less strain on my back and more in my hams—and stronger/more stable.

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Alden - Everyone's been giving great advice. Just hoping you feel better!

Awesome Job guys!!

[B]WU:[/B]
400m run
100 SUs
2 rounds:
10 Push Ups
5 Lunges
10 Air Squats
5 45# Thrusters

[B]WOD:[/B]
Open 13.5

55 reps!

[I]This was a LOT HARDER than on paper!! Did the thrusters all the way through in the 1st round & then got slowed by the pull ups. Did two set on the 2nd round & was only able to get 10 pull ups till time ran out![/I]

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Sunday April 7th, 2013

Got to do some coaching and cueing, which was very rewarding.
Also did some statistcal analysis...
41,062 out of 46,633 finishers.

[url]http://jtkalnaynovels.wordpress.com/2013/04/07/dear-crossfit-the-line-is-in-the-sand/[/url]

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Sunday: 7 april
20k bike. nothing strenuous but it was invigorating

Monday 6 April
warm up
3 rnd
5 DL ( 2 r tech bar, 1 rnd 18k)
5 clean
5 push press
5 thruster
200m run

WOD:
5 r for time
7 deadlift 43kg ( light returning from injury)
30 squats ( to box just below parallel )
7 strict DB press 10kg ( sub for Handtand pushups)

11:08

of to local gym tonight

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Monday April 8, 2013

A long travel day followed by a post-Open WOD:

walked 10 easy minutes on the treadmill

15 slow air squats to a box
2 minute hold of a goblet squat
15 fast air squats to a box
2 minute hold of a goblet squat
15 air squats (no box)
2 minute hold of a goblet squat

15 minutes of continuous swimming

Worked handstands in the pool, it's a great place to practice being upside down without destroying your shoulders. Was really working on feeling the ground with my fingertips instead of being on my palms.

Today's work emphasized trying for perfect form in the squat and getting warmed up properly to do the squat. The air squat is fundamental to so many things: back squat, front squat (and thus the clean), overhead squat (and thus the snatch), wall ball shot, thruster, ... Therefore, this next phase of CrossFit is going to include two squat-centric sessions per week, emphasizing perfect form and adding metcon intensity or weight intensity as appropriate.

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04.08.13
Wendler 5/3/1
Month 2, Week 2
Bench Press Day

WARMUP
20 pushups
20 PVC rollovers

BP
3x160
3x180
5x200

ACCESSORY
Janda Crunches w/ 10 lb. plate extended overhead

Took it sorta easy today on accessory stuff as I was sore like I was hit by a truck today after DL workout/w Suitcase DL Tabata yesterday.

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Thanks very much to all of you for the words of encouragement. I really appreciate our virtual box and the camaraderie here. :thanx:
Your comments also helped me realize how lucky I am that the foot has healed from surgery and I can do lower body work. I'd really be in a fix if that had not happened.

4/6
5 mile walk/run (mostly power walk) with the huskies in Red Rock Open Space. About 750' of elevation gain.

4/7 Rest Day

4/8 Start of deload week. Could not have come at a better time as I work through what hurts and what doesn't. :)
Warmup:
High knees and butt kicks
Lat pull-downs 25, 55, 85, 115, 145 X5
Overhead press 45 X10
Lift:
Overhead press 65, 80, 95 X5
Cash out:
Front squats 65, 75, 85, 95, 105, 115, 125, 135 X5 (PR by 15#)
35# dumbbell swings X50

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3 rounds

850m run
50 squats standing on 20" box w/weight belt on and a 12kg k.b. attached to it with a green band just so it brushed the floor at the bottom of the squat

22:27

tonite was the first time i have done any running since my foot issues last october. thought i was going to die on the last round of running

felt good doing the squats however

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This last 5 weeks have been a blast!

Our small box has some of the best athletes I have ever known or heard of. I was humbled beyond imagine when out of my red stained eyes and sweat drippng face all I could see was cheering folks yelling at me to get "ONE MORE REP"---:yikes::yikes: :thanx:

I was heavily inspired when on Thursday (after the 13.1 WOD) was announced I found myself opening the first Video submition in the 60+ division and darned if wasn't a former business partner of mine from Napa ID that I hadn't talked to in at least 5-6 years!!! Ray McKenzie is "71" years young and has had (2) total shoulder replacements since 2008! I now had someone to battle with and I was stoked to know him personally!!! Throughout the open we both messaged each other and our commitment was to do our very best and that I am proud to say we both did! I was blessed to have finished the open in 3rd position in the NW region and only missed my mark by 1 place (61) world wide! The goal was to be on the "first page" (LOL) I was convinced that I could get into the first 4min extention on 13.5 and was surprized how quickly my Pull-up Kip deteriated after the 60th rep?? at the last hour I decided to try it again and with the support of one of our trainers and a supporter we turned the lights on in the box, turned up the music and took on the "THRUSTER MONSTER" one more time!! I finished the first two rounds in just over 2mins as planned and then the AIR STARTED TO RUN OUT AND THE WHEELS FELL OF THE BUS!! (I struggled):confused: to wind up getting "one more rep" then the first attempt and my (73reps surprisingly locked me into 3/61 repectively. I TRULY FELT BLESSED! Determined to imediately begin working on my MANY WEAKNESSES and look forward to even moving further up the board with an ambitious goal of making it to the 2014 world games!!

4/8 WOD:
WU-50m skips, high knee run, butt kickers, walking hammie stretches,
EMOM 5 power snatches 5:00min
BS-3 x 5 =5lb from previous wk (dropped back to 20lb due to fatigue from the open =185#

WOD:
KB couplet: 3rounds for time

5-swings (left arm)
5-cleans
5-thrusters
5-snatches
then
5-swings (right arem)
5-cleans
5-thrusters
5-snatches
(REST 1MIN BETWEEN ROUNDS)

35#KB TIME: 7:14

Thanks again everyone on this board for the support!! and congratulations to all that were able to compete in the 2013 open

Have a great week!!:pepper:




I immediately went home and and I

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Tim, sounds like you are having fun. Keep it up!

Deload week on the Wendler system. So just working out w. 6 AM class. Tribal workouts have become more dynamic and comprehensive over the last month. Enjoyed the new format.

Dynamic warm up:
Frankenstein walk
Spider Walk
Inch worm walk

Gymnastics work:
3X5X Pull up negatives, ring dip negatives, TTB

Strength warm up:

5X5 lying bench @ 50%, stretching untimed.
5X5 ring pull ups

Dynamic strength
5X5 lying bench @ 50% (w. chains) holding at bottom and fast thrust up.
5X5 ring pull ups for speed

WOD: 4 min. AMRAP
15 thrusters w. 115
15 pull ups.

1 round, 15 thrusters, 10 pull ups.

Stretch.