CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 06-19-2012, 07:52 PM   #11
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

Disappointment! Finished up work at 9:15, sprinted home and then to the YMCA as fast as possible so I could get a swim in before it closed (what I'll sub for anything Oly or with a squat until my leg heals) only to find that the pool was unavailable....Underwater Hockey (really?...). Wasn't meant to be, will watch the basketball game instead.

Spent 20 min throughout the day on mobilitywod WOD's #1 and 2 - will probably just focus on these for now, but will keep gradually going through the original mobilitywod posts - great stuff!
  Reply With Quote
Old 06-20-2012, 07:15 PM   #12
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

Skipped 6 x 2 Snatches - letting the hip heal.

Grippers last night 10 min.

Normal warm-up, 3 sets, 30 minutes of MobilityWOD

Swim 6 x 50; 1 x 100, 1 x 300

Can't believe how great mobilitywod is.
  Reply With Quote
Old 06-21-2012, 08:34 PM   #13
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

Can't do WOD, no squats for now.

WU

HSPU - 3 (previous best was 2)

OH Press - 95 x 5, 105 x 5, 115 x 5, 115 x 3, 105 x 5

mobilityWODs x 30 min
  Reply With Quote
Old 06-22-2012, 06:45 PM   #14
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

No squats yet, worked on deadlift.

WU

Deadlift 135 x 5, 185 x 5, 210 x 5, 215 x 5 (PB!), 205 x 5

mobilityWOD 30 min
  Reply With Quote
Old 06-24-2012, 08:07 PM   #15
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

WU

Bench Press - 135 x 5, 175 x 5, 190 x 5, 195 x 5, 175 x 7

mobilitywod
  Reply With Quote
Old 06-25-2012, 12:53 PM   #16
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

Well this is going to require some thought. Was doing shoulder taps as a sub for handstand walks today and felt a sudden pain in right shoulder on the first rep. Stopped right away and am relatively confident that it is just a deltoid strain. But this begs the question that with 2 injuries within just over a month of crossfitting again, is this a good choice for me?

I would say it's probably not, at least not right now. Once I get to a reasonable level of both strength and mobility it will probably be a better fit though.
  Reply With Quote
Old 06-26-2012, 06:43 AM   #17
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

After a night of icing and NSAIDS my shoulder feels good enough to work-out. I really want to keep cross-fitting, just have to do it sensibly. Try out new movements (ie hand stand shoulder taps) first, then incorporate them into a work-out. Also need to really work on flexibility in shoulders, hips and ankles. Heading off for a wedding for a few days, so I'll take the rest of the week off, let things heal, and then get back at it next week.
  Reply With Quote
Old 06-26-2012, 01:58 PM   #18
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

Clarity!

I don't like scaling work-outs because I'm too type A, but I'm too weak to do the work-outs as Rxed. So I need to get stronger. I also thrive off routine, which is sort of the opposite of crossfit. Am I giving up on crossfit? No! I think there's tonnes of value in the "tackle anything" approach, but I also think it is more valuable to those with a much better starting level of fitness/strength than I currently have.

Plan - Greyskull Linear Progression to get my strength up. MobilityWOD to address my grody movements so that by the time I've gotten the base strength I want am am ready to transition into crossfit type work-outs again, I will have also addressed some of the movement issues that limit me (hip, ankle and shoulders quite limiting currently on squatting, overhead squat etc).

Squats will start at the absolute beginning because of my injury a couple weeks ago. It's gradually getting better so no point in pushing it. Ordered GSLP 2nd edition today, guessed at what the first workout would look like.

Starting points:
Squat - 165 lbs x 5
Deadlift - 215 x 5
Bench Press - 195 x 5
Overhead Press - 115 x 5

Today:
Overhead Press - 95 x 5, 95 x 5, 95 x 11 (NT 97.5)
DB Curls - 15 x 15, 17.5 x 15 (NT 20's)
Pull-ups - 11
Squats - 65 x 5, 65 x 5, 65 x 10 (NT 75)
  Reply With Quote
Old 06-28-2012, 07:57 AM   #19
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

GSLP Week 1 Day 2

Bench - 175 x 5, 175 x 5, 175 x 11 (up NT 177.5)
Pull-ups - 12
Curls (didn't realize curls went with bench last day, book is in the mail) - 17.5 x 15 (2 sets)
Deadlifts - 195 x 5, 195 x 5, 195 x 11 (up NT 200)

mobilitywod 20min+
  Reply With Quote
Old 07-01-2012, 07:43 AM   #20
Graham Fedorak
Member Graham Fedorak is offline
 
Profile:
Join Date: Mar 2008
Location: Kingston  ON
Posts: 70
Re: Easy to be Weak

Done yesterday:

GSLP Week 1, Day 3

OH Press - 97.5 x 5, 97.5 x 5, 97.5 x 8
Weighted Pull-ups - 15 x 8, 17.5 x 8, 20 x 6
Squats - 75 x 5, 75 x 5, 75 x 15

Still a little twinge in the left hip when I squat deep. Range on my squats is much better than a couple weeks ago, I think thanks to mobilitywod.com. Possibly the right thing is to not squat for an extended period, but I've been inactive for so long that I can't really do that. Will just continue moving up very slowly and hopefully it will gradually heal. It definitely feels better than a few weeks ago.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
It's easy for you Liam McKarry Community 25 09-25-2009 10:05 PM
Easy Money Bob Guere Stuff and Nonsense 5 01-08-2008 08:57 AM
It's so easy... Keith Wittenstein Running a CrossFit Facility 3 04-08-2007 07:13 AM
5K Easy Jerry D. Stephenson Starting 0 10-20-2005 06:46 AM
Too Easy ? TJ Cooper Workout of the Day 2 02-26-2003 08:41 PM


All times are GMT -7. The time now is 10:49 PM.


CrossFit is a registered trademark of CrossFit Inc.