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Tim,

Sorry to hear that. Injuries stink. Good luck and a quick recovery.

Re: Over 50 Crossfitters Sign In
 

1/7/09
AM- PT, 15 min xbike - 3.3 miles

PM- 30min xbike - 7.3 miles
ROM exercises

Re: Over 50 Crossfitters Sign In
 

Today's WOD: 8 Rounds for Time of 10 Burpees, 15 Lateral Box Jumps (20"), 20 Med Ball V-Twists (20#) in 18:32. I had a suspicion this would be long and hard, and I was right. No sign of anywhere to rest, except for maybe a moment on the top of the box.

The Claw (my Crossfit Pacific Coast nickname; might as well break it in here)

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1-8-10

Tim,
Dang, man. That well and truly sucks. I've had PF issues for about 15 years. There's a guy named Kelly Starrett that writes and presents a lot about injury management and prevention...(wfs) [url]http://www.sanfranciscocrossfit.com/coaches.php[/url]

You can read through his blog and on the CF Journal for some insightful stuff on injuries. He recommends continuing training with injuries, albeit scaled or focused on manageable body parts. Best of luck.

CFWU+ 1000m C2
WOD:
21-18-15-12-9-6-3
#95 Push press
#95 Hang Power Clean

32:49.3 The time really is irrelevant here. Mostly I was trying to keep form and not take too many breaks between reps. My hands were taking a beating until I remembered I had some chalk in my locker. Things got much better after I started using it, primarily on the HPC.

Re: Over 50 Crossfitters Sign In
 

[B]01.08.2010-Friday[/B]

Warmup

[B]WOD[/B]
Complete as many rounds as possible in 20 minutes of:
15 sumo deadlift high pulls - 95# (65#)
10 push press - 95# (65#)
5 burpees
8 Rounds [I](carefully - & no back issues)[/I]

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Today
CFWUx3 w/assisted dips
Ran 6 mins. on treadmill

Did 5 rounds of row 500m w/3 minutes rest between each row.
My times: 1:52, 1:55, 1:55, 1:58, 1:59

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completed the WOD that Jim C did a few days back: AMRAP in 20minutes for3 X 225 DL, 6 ring push ups, and 9 sit ups. Subbed 6 stationary dips and sit ups on GHD. Finished 16 rounds + 3 DL and 6 dips. good one. I'm almost injury free and this felt good.:kicking0:

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Tim I hope your back at it soon

WU

Hang snatch work @ 95# and 115#

WOD Jackie
1000m row
50 45# thrusters
30 pullups
11:36

m/55/180

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[B]Tim[/B], Sorry to hear that. While not a rupture, I had plantar faciitis pretty bad. Ended up doing some outpatient surgery (shockwave) that finally took care of it. Did run for 18 months trying to figure it out. Once I had the shockwave things were better in 6 weeks.

[B]Jim[/B], Too weird seeing "The Claw" on someone's signature. For the rest of the group, we have the same nickname but for different reasons.

[B]Friday[/B]

WU 2x 250m row, 10 each pullups, pushups, back ext

Shoulder press 5-5-5 95, 115, 125(2)

Back Squat 5-5-5 185, 205, 225

Cashout, 20 Knees to Elbows

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01/08/10: REST

01/09/10:

WARMUP—

Bike
25 squats
20 pushups
10 pullups
20 situps

STRENGTH—

Back Squat
5x135
5x185
5x215
3x235
3x255

WOD—

3 rounds for time
15 pullups (light band)
15 HSPU (36" box/to top of head)
10 GHD situps

8:47