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Heavy Deads, the last refuge of gnarly old, injured dudes. :D

Been there.

Congrats on the good news, Tim.

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01/14/10

WARMUP:
Bike
20 pushups
20 PVC rollovers

STRENGTH:
(PULLUP TRAINING FOCUS)
band-assisted pullups 1x15
jumping pull-ups with :05 negatives 5x3
knees to chest 1x15

WOD:
:60 bike
10 pushups
:60 bike
20 pushups
:60 bike
30 pushups
:60 bike
40 pushups

7:50

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1/14/2010

Tabata single-unders (did not keep count)

100 squats
5 dips
5 pullups
75 squats
10 dips
10 pullups
50 squats
15 dips
15 pullups
25 squats
20 dips
20 pullups

29:00 flat (later pullups were quite deformed)

____________
55/5'8/220 (but descending)

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Today - 01/14/10
6AM workout at CrossFit Confluence

WU:
3 rounds shoulder pass-throughs, Sampson stretch, PVC OHS, jumping pull-ups, push-ups, back extensions, abmat sit-ups

WOD:
DL 1-1-1-1-1-1-1
95-115-125-135-145-145-145

PR is 185 but kept it light since I'm out of shape.

Post WOD:
Tabata DL (65#)/push-up
10/8
10/8
10/7
8/3 (got distracted during the push-ups and stopped - duh!)
8/7
8/7
8/7
11/7

Total weight deadlifted for day: 5,650#

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[QUOTE=Diane Dennis;724371]Today - 01/14/10
6AM workout at CrossFit Confluence

WU:
3 rounds shoulder pass-throughs, Sampson stretch, PVC OHS, jumping pull-ups, push-ups, back extensions, abmat sit-ups

WOD:
DL 1-1-1-1-1-1-1
95-115-125-135-145-145-145

PR is 185 but kept it light since I'm out of shape.

Post WOD:
Tabata DL (65#)/push-up
10/8
10/8
10/7
8/3 (got distracted during the push-ups and stopped - duh!)
8/7
8/7
8/7
11/7

Total weight deadlifted for day: 5,650#[/QUOTE]

Diane, that's a lot of dead lifting!

Where is CF Confluence? I get to the 'Burgh a lot (got family there 'n 'at).

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1/14 WOD.

4 Rounds for Time:
5 Left arm KB Thrusters (1 pood)
30 Second Handstand
5 Right arm KB Thrusters (1 pood)
30 Second Handstand
15 KB Swings (1.5 pood)

13:42.

Crap was this a shoulder burner! Rx'd at 1.5 pood the whole thing, but the shoulders were fried with one-arm thrusters and handstand holds, so went to 1 pood for one-arm movements on 2nd round to end. Handstand holds, which require some finesse, were a disaster with all the fatigue in my shoulders. (Barbell complex plus handstand practice plus extra power clean work as warmup didn't help the wasted shoulder issue, either.) I'll need help washing my hair tomorrow because I won't be able to raise my arms that high. :shrug:

The Claw

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just got back from Florida. Still some groin issues. After a long slow warm up that included squats , OH squats with weighted bar, hip raises and sit ups on GHD, pull ups, push ups, dips, small sets of Turkish getups w. 15 lbs.

completed Fran: 1 RFT 21-15-9 reps of 95# thrusters and pull ups. After first set of thrusters, lowered wt to 65#. I was not getting low enough (actually tried to touch top of 2' table on ea. rep.). Completed w. good form. Time was 6:49.

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[B]John[/B] - CrossFit Confluence is on the North Side (a few blocks from the confluence of the Allegheny and the Monongahela rivers!). It is the CrossFit location that I have been yearning for! The other Pittsburgh CrossFit locations are in outlying suburban areas, but this is close to downtown and 10 minutes from where I live in Crafton (the near-west suburbs). It is a brand new affiliate that is coached by one of the most talented trainers in the city (Patrick Benton). Patrick and I have worked together for a long time and he introduced me to the CrossFit concept. I've been drinking the CF kool-aid ever since, even though I've had to work out in a lot of locations that were not CrossFit conducive (various globos and body-builder gyms).

I've had 6 weeks off from all workouts so I'm not in peak shape right now. But wait until early-to-mid-Spring and I'll be kicking the butts of the youngsters once again thanks to Patrick and CrossFit Confluence! (Note: I have no financial affiliation to CF Confluence - just a long, loyal affiliation to "Coach P")

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[B]Diane[/B], It's great to have you back and posting again.

[B]Deb[/B], It's just something about your affiliates programming that I like. Here's my FGB numbers (my first, BTW). Humiliate away.

WU: Pushups, situps, pullups, dips

WOD; Fight Gone Bad ...where each event is 1 minute of effort with a 1 minute break between rounds. Having never done this before I assume you just add up all the numbers. Heck, what's a good benchmark?
RD1 RD2 RD3
20 23 25 #55 Push Press
18 16 14 20in Box Jump
12 13 11 #55 SDLHP
12 14 15 #20 Wallball
7 7 8 C2 Row Calories
69 73 73 Total = 215

This really sucked; The box jump and SDLHP especially. I might have been able to put up some better numbers but I was self timing and had to stop after each effort to write my numbers down. Oh, to have a training partner.

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Hi Honeys.... I'm home

6 weeks post op today. More clearances from the Doc. I can now row, swim and do some light (<25#) KB work along with some ring work and bodyweight exercises.
So.....

1/14/09
ROW (Woo-hoo) 2002m - 9:16.2 (Nice and easy on a low damper setting)
Xbike 30 min - 2.4 miles
ROM exercises

Hanging the Xmas rings tomorrow for some ring push ups and static holds. Gonna make some paralettes. Have to start doing some serious walking so I can shed the cane, too.