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Went to see an old physical therapist for some lingering knee and foot problems. So for the time being, I am swearing off any heavy lifting.:(

One of the trainers in the practice is someone who is certified in crossfit. So this is an opportunity to get some coaching in while using my insurance.:kicking0:


today I did the 090925 workout: 135 Squat Clean 10 reps
50 GHD Sit ups
135 SC 8 reps
40 GHD situps
etc,etc 135 SC 2 reps
10 GHD sit ups.

Scaled the weight to 95 lbs. Completed the work out in 9:04.

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09/25/09

[B][U]Warmup x3[/U][/B]
15 wallball
10 wind sprints-10m
5 PLU
15 arm circles (F&B)
15 leg swings (FtoB, StoS)

[B][U]Back Squats[/U][/B]
80#x5/ 95 x 4/ 105 x3/ 110 x3/ 110 x3/ 110 x3

[B][U]Scaled Diane[/U][/B]
21-15-9
DL - 100#
Jacknife PU/ feet up 10"

Time: 8:20
-----------------------------------------

A smack of reality today with how much lower body strength I've lost by not being able to go to CF classes. Anyone else find that consistency in workout intensity is even more important for maintaining conditioning in the second half of life?

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[I][B]090925 FRIDAY

[/B]Three rest days in a row -- work schedule and then not feeling well yesterday. Today........
[B]
Warm-up: [/B][/I][B]2500m Easy Row[/B][B]: [/B]Time = 10:32[B]
Parallette Push-ups: 15 X 1

[I]WOD: [/I]Cleans - Skill work with Josh (CF Sonora)
PVC X 5 - 10 reps
45# bar X 5
95# X 10
115# X 3 [/B](Form got ragged quickly - - too heavy to get under bar quickly - - lots more practice necessary.
[B]95# X 5

Row 500m: [/B]1:42.

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[B]Friday 090925[/B]
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

14:36 rx'd

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9/26
WOD 40-30-20-10
Burpees
Hang Clean @ 95#
26:16
m/54/182

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After two rest days, today I did CFWUx3 w/assisted pull-ups and dips and ran 6 mins. on treadmill.

Then I did 5 rounds of
Bench Press max reps w/120lbs.
Pull-ups max reps
Back Squat max reps w/120lbs.

My totals:
BP: 10-10-10-8-6
PU: 8-8-5-7-6
BS: 10-10-10-10-10

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Ran about two miles yesterday. Had some pain but not bad. It has been a very long journey. Thanks to what I am learning from the CF community I am recovering.

Today, 9/26/09

"Half Angie"

For time:

50 Pull-ups (single band)
50 Push-ups
50 Sit-ups
50 Squats (to 16" Box)

14:38

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My first physical therapy session really shook some things up. The session left some body parts sore and swollen. I was on this strange machine that shook at some high frequency. This has something to do with firing up the gluts to enhance a greater range of motion. Another guy was leaning on his elbows to loosen his shoulders--that comes next.

Today I did "Angie". I couldn't find this one in my log. This is: 1 RFT of 100 pull ups, 100 push ups, 100 sit ups, and 100 squats. Total time was 18:27. I see why this is called a "chipper". Just keep chipping away till it's done.:rofl:

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[I][B]090926 SATURDAY

[/B][/I][B]WOD (and warm-up)

[/B]Easy 5K Row: 22:56

[I]Now....off to work I go........[/I]

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Fight Gone Bad!

We had 6 affiliates and at least 150 people at our box yesterday. It was totally f'n awesome.

Round 1, 98
Round 2, 74
Round 3, 68

Total 240