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[John Scott Rezendes]

Glad to see everyone got a decent workout in today. My WOD fell apart pretty quick after a 3xCFWU as follows:
What was supposed to have been 5 rounds for time of
155lb hang squat clean x 9
3 rope ascents
turned into this:
wheels came off before I got started good.
warmed up with HSC @ 95, 115 and 135. when I started the clock I fell apart with 155lbs...so I scaled to 135lb and felt so crappy I scaled yet again to 115 and re-started the clock. Felt so freaking uncomfortable with the HSC that I defaulted to front squats at 115lbs and 25 jumping towel pull ups....all 5 rounds took me 18:08 and left me smoked but feeling inadequately trained...I really gotta find a cert...

[Stephen R. Lampl]

090324 TUESDAY

Training Class at Globo.

Warm-up:
Stairmaster (subbed for treadmill): 10:00, L2 - L8, HR to 125 or so.
Shoulder pass thrus - 10 X 1
Body circles - 5 ea direction
Trunk Rotations - 5 ea direction.

Class training: Medicine ball cleans - rudiments

Class WOD: For time:
100 Wall Ball shots - 14#
100 Ab mat sit-ups.
Partition as desired to total target numbers.
(Did 4 rounds by 25 reps of each).
TIME: 7:18

Additional work:

Pull-ups: Mixed grip and a few kips thown in...
5, 5, 5, 5, 5, 5, 5, 4 + 1, 6, 6 = 52 total. (Think this is the first time I've gotten 6 in a row. Surprised I repeated that a few minutes later)!

Clean and Jerk:
WU: 45# cleans X 10
45# C & J X 5
95# X 5
Work sets:
135# X F, F, F, F. (Thought I could do these - - the 95# WU were easy!) Dropped to 115#....
115# X F, 1, 1
120# X 1, 1, 1
125# (ties PR) X F, 1, F, F.
(Lost my focus doing these. Did not pull hard consistently "through" my heels, hip drive was weak, and had slow arms/a slow drop. On the other hand, jerks were solid all the way).

[Stephen R. Lampl]

Originally Posted by John Scott Rezendes

Glad to see everyone got a decent workout in today. My WOD fell apart pretty quick after a 3xCFWU as follows:
What was supposed to have been 5 rounds for time of
155lb hang squat clean x 9
3 rope ascents
turned into this:
wheels came off before I got started good.
warmed up with HSC @ 95, 115 and 135. when I started the clock I fell apart with 155lbs...so I scaled to 135lb and felt so crappy I scaled yet again to 115 and re-started the clock. Felt so freaking uncomfortable with the HSC that I defaulted to front squats at 115lbs and 25 jumping towel pull ups....all 5 rounds took me 18:08 and left me smoked but feeling inadequately trained...I really gotta find a cert...

Scott,

Don't feel bad....I think we all have those days! Actually, to my way of thinking, it seems your time was pretty fast!

I also know how you feel about training - - Today's lifts left me feeling pretty sheepish.....looks like I need to practice a whole heck of a lot more....

[Terry Dickman]

Originally Posted by Stephen R. Lampl

Terry,
What do you think of trying to do heavy thrusters as a way to build overall pressing/squatting strength? I'm thinking of a workout with 1/2 BW (don't know if I can get 135 up yet unless I use a rack) and going say, 3, 3, 3, 3, 3, for example....

Steve,
I am not sure I am the one to ask. I know what works for me. I would read the journal issue on CFSB, I think it makes tons of sense. Anytime you focus just on strength you loose elsewhere. Check out the journal article http://library.crossfit.com/premium/...rengthBias.pdf (WFS). There is also an episode on CFR where Jeff Martin talks about it (episode 31), you can download the mp3 from the CF Journal website.

Terry

[Terry Dickman]

WOD 3-23-09
For time:
21 Deadlifts 225/165
800m Run
15 Deadlifts
800m Run
9 Deadlifts
800m Run

My Time 18:40
* Suffered 1st CF injury, pulled my right calf muscle during 2nd round run, had to walk in, managed last 9 DLs and hobbled the last 800m to finish.
DLs felt strong did them all unbroken. Lesson learned...where running shoes on running WODs.

WOD 3-23-09
from main site - Saturday 070113
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

Body weight 203lbs- used 205lbs first 10 reps, had to drop down to 185lbs for remaining 40 reps to finish. Need to work on bench press.
My time 35:53

Calf was very sore today but much better than I thought it would be.

[Stephen R. Lampl]

Terry,

Thanks for the info on the CFSB article. I hear you regarding gains in one area vs. losses in another. Food for thought.

Two WODs on the 23rd? You are an animal! Sorry to hear about the calf. R/Achilles still bothering me and has reduced me to no running/walking WODs right now. Am excited - - if all goes well, I'll be picking up a C2 over in Santa Cruz tomorrow. It's a Mod. C, but doesn't matter to me - - I love 'em all!

Strong work on the 070113 WOD! I'm learning most of my CF work needs concentration on upper body strength increases. My bench, pull-up, and push-up work is lacking......This may be a good place to employ to CFSB work - - happy reading to me! Take care!

[John Scott Rezendes]

today was JT: 21-15-9
Handstand Push Ups
Ring Dips
Push ups

19:07

Used the smith machine for assisted HSPU, otherwise as rx'd
Had to break the ring dips up. Got a lot of funny stares as I was rigging my rings on the smith. Left side lat bothersome today, but that's ok 'cause tomorrow is my deep tissue massage. Woo-Hoo!

Terry, I have battled calf strains/pulls/pain for nearly ten years now. I have found relief using a massage stick (http://thestick.com/index.cfm) and lots of calf stretching. A really good article on stretching the calf can be found at: http://sanfranciscocrossfit.blogspot...tight-bro.html

Hope this helps

Scott

[Terry Dickman]

Originally Posted by Stephen R. Lampl

Terry,
Two WODs on the 23rd? You are an animal!

OOPs typo, the second WOD was on the 24th.

Scott,
Thanks a bunch for the info. Yeah, this is not the first time. Did this a few times before, softball and street hockey. At least this time it was what I would call minor.
I think the biggest contributor was the shoes I wore for this WOD. I have been wearing VFF's http://www.vibramfivefingers.com/ (WFS) for a while and thought I would try them running. I think with no heal support caused me to over stretch the tendon and muscle. Fortunately my calf feels much better today. I am not sure if it’s CF or diet or what but my recovery these days is seem so much quicker. Thx again.

[Mark Ervi]

Today I did 150 thrusters for time w/45lbs.
My time: 18:51

[Stephen R. Lampl]

090325 WEDNESDAY

REST DAY TODAY....

Finally found and was successful in purchasing a good, used C2! WOOT WOOT!