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Old 12-16-2010, 09:20 PM   #5
James Sowers
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Join Date: Apr 2010
Location: Tallahassee  FL
Posts: 27
Re: Bouncing back from an Injury: Starting Fresh with Starting Strength

Modified the main page WOD to suit globo gym. I know, it's terrible, but I just can't afford to join a box right now.

3 rounds for time:

10 BW strict pull-ups
10 weighted back extensions (25lbs plate held to chest)


I wasn't too upset with this since I had to walk/jog about 20 feet between the two areas I was doing the exercises in. I'm sure my lower back will be sore tomorrow after not being trained for a while.

Strength work:

Bench- 5 sets, 5 reps
185, 205, 205, 205, 215

Squat- 3 sets, 5 reps
235, 240, 240

Thrusters- 3 sets, 8/6/6 reps
95, 105, 105

Couple of realizations I had today...

1. Regular public gyms are absolutely not cohesive to the Crossfit programming/mentality, even when you go during the last 1.5 hours of operation.

2. Squatting is completely different when you do it with no shoes on. (shhhh, don't tell anyone)

3. My bench press was hit hard by the layoff and this makes me sad.

4. Thrusters are really, really hard after a while.
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