The Chronicles of Lorne

[Lorne Goggin]

The surf has been pretty good the past several days so I have taken a hiatus from CF. The only work out I attempted was

Thursday 080717
10 Push-ups
10 Dips
75 pound Push-press, 9 reps

4 rounds.

My back is feeling stronger but I continue to have pain and weakness in my left shoulder. The pain isn't restricting in most most movement. Just certain things like push press.

Wednesday 080723
Rest Day

I surfed for over an hour this morning.

[Lorne Goggin]

Thursday 080724 - 4 min flat
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
15 lbs dumbbell Thruster
Pull-ups (assisted 100lbs)

Friday 080725 - 6:03
In honor of "Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
32 lbs OHS
Burpees

[Lorne Goggin]

Saturday 080726 - I rested
Sunday 080727 - Played sand volleyball for 2 hours

I was gassed after Thursday and Friday and decided to take a 2 day rest. Sunday night played some sand volleyball. I am getting old... i am soooo sore in my quads and calves.

[Lorne Goggin]

I am such a slacker. Last week I did some traveling w/ work and haven't worked out in several days. Probably was needed, my legs were sore for several days b/c of three straight days of volleyball. Over the past several days I have done a few CFWU's but that's about it. I have played sand volleyball a few times and feel like my legs are getting stronger each time.

Tuesday 080805
Back Squat 5-5-5-5-5 reps
160 - 160 - 160 - 160 - 160

Just trying to work on form as I am fairly new to lifting.

Wednesday 080806
10 pound Dumbbell squat snatch, left arm, 10 reps
10 pound Dumbbell squat snatch, right arm, 10 reps
15 Pull-ups assisted
15 pound Dumbbell squat snatch, left arm, 10 reps
15 pound Dumbbell squat snatch, right arm, 10 reps
15 Pull-ups assisted
20 pound Dumbbell squat snatch, left arm, 5 reps
20 pound Dumbbell squat snatch, right arm, 5 reps
10 Pull-ups assisted

Didn't worry about time. Focused on form. My legs are really sore from squats and volleyball.

[Leanne M Lloyd]

Sand volleyball is so much fun... good leg work out too

[Lorne Goggin]

I agree Leanne. Right now it's my downfall. I love VB so much I dont work out as hard b/c I want to make sure I am not to sore to play.

Sunday 080810 Volleyball for 3 hours. Made the most amazing dig of my career. Setter mi**** the ball 20' out of bounds and over my head. I dove for it and hit it back over my head and over the net for a winner. Only to have the ump say, "good news is that's one of the best saves i have ever seen, bad news is the point was already over b/c the other team carried it." Apparenlty no one on our team heard the whistle. Oh, well.

Monday 080811 - 9:42
For time:
10 Sit-ups
10 Hip & Back Extensions
42 pound Thrusters, 20 reps
20 Jumping Pull-ups

15 Sit-ups
10 Hip & Back Extensions
42 pound Thrusters, 15 reps
15 Jumping Pull-ups

20 Sit-ups
10 Hip & Back Extensions
42 pound Thrusters, 10 reps
15 Jumping Pull-ups

Probably should have gone for more Thruster reps and more situps. My lower back is my weakest point. I struggle w/ sittups and Hip/Back Extensions. I typically try to scale these more than usual.

[Tereza Ohley]

Congrats on your amazing dig! Are you following beach volleyball in the Olympics?

And also, good job on today's WOD.

[Lorne Goggin]

Thanks Tereza.

Oh yeah I have been watching. I was perplexed by Dalhausser and Rogers 1st match. I wanted them to win but I really love watching major upsets. Looks like they are back on form today.

[Lorne Goggin]

Tuesday 080812 - Rest Day

Played Volleyball for 45 min and stretched.

Wednesday 080813
"CrossFit Total"

Back squat, 180 lbs - 3 sets of 3
Shoulder Press, 30 lb dumbbells - 3 sets of 3
Deadlift, 180 lbs - 3 sets of 3

I ususaly just use CFtotal to work on form. I am really bad at squats and deadlifts. I try to pick a fairly heavy weight but something I know I can lift w/o breaking form.

Wall sit for 1 min.
Rowed 2K - 10 min.
Ran 1 Tabata - 20 on/10 off 12% incline at 9:00 mile pace.

[Leanne M Lloyd]

well at least you made the save! nice job