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2/19 workout

10 sprints up Manitou Lane for time
(about 110 meters uphill)

Time Pulse
24.05 159
23.35 164
22.74 166
23.50 157
23.64 161
25.19 164
24.34 166
23.89 157
24.55 169
24.64 166

220 minus my age = max heart rate = 171
About 2 or 3 minutes between reps,waiting until heart rate down to about 110 to 115 before starting again. Here is the 4th or 5th rep: [url]http://youtu.be/W7SLI9IVOAA[/url] (WFS)

Claw

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Good luck to all of you competing in the Open! Wishing you all great results.

02/19/2012 Erin

Warmup: 90 sec single unders, Abmat situps, Back extensions, ring rows, assist ring dips

Workout: (Puppies -)
3 RFT
20# DB split cleans X 15 reps
Lat Pulldowns (45#) X 21 reps
5:21

Cash out: shoulder press 3 X 20 reps X 30#, back squats 45, 135, 165, 205 X 5 reps, internal and external rotation (shoulders) DB swings, RC physical therapy

Not 100% but feeling better than yesterday with my post-flu recovery. Shoulder was not tolerating overhead movements or assist pull-ups well so I scaled the weights back and increased the reps. That seems to be a better approach for the rehab.

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Deb, great feedback. Took a while, didn't it!?!

Strength: Back Squat: 3X 255, 295, 325 (failed on 3rd)
5X10 BS @ 185.
5 rounds of 25 feet lunges.

WOD w. group.
As many reps as possible over 3 rounds:
1 minutes of each:
Wall ball
SDLHP 95#
Box Jumps
Push press 95#
Row calories in 1 minute
1 minute rest.

Scales 14# ball, box step ups.
266.

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Hey All,

Getting back into a bit now after a lot of personal stuff, moving etc. Have also joined a new globo that is more CF friendly.


2.19.12

WU

Run 1/4 mile
Suitcase DL's 10x35 lb. kbell (ea. arm)

STRENGTH

Side Press
5xOly bar (ea. arm)
3x55 (ea. arm)
1x65 (right, [B]f[/B]-left)

Suitcase DL
5x95 (ea. side)
3x115 (ea. side)
4x135 (right)
3x135 (left)

CASHOUT

20 ball slams 30#
20 box jumps
20 GHD situps

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[B]JJ, [/B]welcome back :)

thanks [B]Pat.[/B] couple more years I might be adequate. [B]Claw [/B]= rocketa$$. :)

[QUOTE]shoulder physical therapy; t-spine, internal rotation and hip mobility;[/QUOTE]
[B]Alden,[/B] INTERNAL rotation? hip? What do you do for hip mobility?

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[B]Pat[/B] you know how I did the 48? I saw another lady do it at my last meet, she looked so familiar! i figured, [I]SHE[/I] did it, older than me, Spit! why shouldn't I? It was this lady, hahaha. [url]http://tinyurl.com/7zqyle5[/url] wfs

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[QUOTE=Deb Borbone;1035717]

[B]Alden,[/B] INTERNAL rotation? hip? What do you do for hip mobility?[/QUOTE]

I've been doing the shoulder internal rotation exercises that just appeared in the 3 part series on mobilitywod.com. My shoulder injury and the subsequent rehab pointed out a lack of mobility that I needed to work on.

For hip mobility, I started doing the exercises Kelly S demo'ed in "Executive Stretching" (Crossfit Journal video) and another video that recently appeared "2/2 Squat Cycle" on MobilityWOD.com. You use a chair or the wall to anchor your shin vertically (knee down) and then work to straighten the torso and open the hip. A variation is to use the wall and the non-anchored leg in a sort of lunge to stretch things.

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Deb - I should have mentioned that I'm noticing my "bad knee" feel better in squats now that I've started doing the hip mobility work.

2/21/2012 Front Squat

Warmup: Row 500m, single unders, back extensions, Abmat sit-ups, KB swings, chin pull 45# X 20, lat pull 45# X 20, shoulder press 303 X20

Workout:
Front squats 3-3-3-3-3
75-95-115-135-155 (PR)

Cash out: shoulder press 45X 20 reps X 2 sets, internal rotation, chin pull & lat pull 45# X 20 reps, t-spine mobility

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oh yeah. I do those all the time. the one he does like a lunge with the band, I do it holding my calf pressed to my hamstring (like in the wall one), can get real close to the floor; move my leg sideways to get a different emphasis.
for knees, I also stretch adductors, and roll them, ITB TFL hams calves, all of it.
I always feel my lower back bones moving; external rotation on my right hip is really compromised w/me.

Took me forever to figure out that hold bottom of squat, pushing elbows against knees? Was really supposed to be elbows more on my upper inner thighs, heels wider, to stretch my HIPS out. Duh! and OMG it hurts...

WTG FS PR... :)

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yesterday

15 amrap

12 24" box jump
24 16"box pistols
400 m run

3 rounds w/9 seconds leftover

plus lots of streching

great video jim. reiminds me why that area is one of my favorite parts of your country. esp when it is 2 degree's today and 100 mm of rain forcast for today.

today

front squat 1-1-1

285-315-320 (pr)

then 5 x 8 each leg saftey squat bar bulgarian split squat

then 5x10 purple band tricep pull downs

super happy about the front squat p.r. but sure am feeling wiped and having to be at work for the rest of the day.