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Old 11-26-2006, 02:16 PM   #1
Michael Hess
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In honor of my Grandfather, US Navy CWO Ret., WW2 veteran, Pearl Harbor survivor. Died in his sleep this am at the age of 99.

Eternal Father, strong to save,
Whose arm hath bound the restless wave,
Who biddest the mighty ocean deep
Its own appointed limits keep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!

O Christ! Whose voice the waters heard
And hushed their raging at Thy Word,
Who walked on the foaming deep,
And calm amidst its rage didst sleep;
Oh, hear us when we cry to Thee,
For those in peril on the sea!

Most Holy Spirit! Who didst brood
Upon the chaos dark and rude,
And bid its angry tumult cease,
And give, for wild confusion, peace;
Oh, hear us when we cry to Thee,
For those in peril on the sea!

O Trinity of love and power!
Our family shield in danger’s hour;
From rock and tempest, fire and foe,
Protect us wheresoever we go;
Thus evermore shall rise to Thee
Glad hymns of praise from land and sea.
[The Wreck, by Frederic Edwin Church (1826-1900)]
From http://www.cyberhymnal.org/htm/e/t/eternalf.htm

WOD - first time
9 rounds (strict PU) 10th round kipping, 11th jumping with negatives.

I have been lurking for a while, doing an occasional WOD. I have decided to make it a regular habit, so to help out will post here daily until I get my own blog going.

Age: 36
BW: 155
Condition: poor

Plan: At least one month of following a drastically scaled WOD to work form. Will follow the posted WOD Sunday thru Friday, Saturday off for Sabbath rest. When rest day falls during the week will do long run day. If two rest days in one week either do two long runs or do WOD from previous Saturday.

Warm-up will be my “CrossFit” warm-up:
3 rounds of:
Samson Stretch
15 Overhead Squat with broomstick
15 Sit-up
15 Back-extension or SLDL with bar
Rope climb (one rep of 20 feet)
15 Bar dips
100 jump rope > working to 50 double unders
rock bag work – 25 (work to 50) strikes each left, right - fist and elbow
15 back bridge
30 neck flex

Each day will also practice HS > HSPU
Balance work
grip work
weapons drills
Full body stretch twice/day
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Old 11-27-2006, 09:55 PM   #2
Michael Hess
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Monday 061127
Back Squat 3-3-3-3-3-3-3 reps
45x10reps warm up
then 95-115-125-125-125-125-125
First time doing full depth squats. Kept weight light to work on form, had some popping in the right knee.

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Old 11-28-2006, 08:11 AM   #3
Anthony Bainbridge
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If the popping in your right knee is not painful, it's probably just a warmup issue. Try some light rowing and/or biking with a good range of motion for 5-10 minutes before you do squats.


(And sorry to hear about your grandfather.)
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Old 11-28-2006, 06:45 PM   #4
Michael Hess
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Rest day workout = cut/split wood 1 hour.
Run one mile about 10 min. with some hill climbing

Anthony - Thanks for the suggestion. It was not really painful but just a slight popping sound at the very bottom as I started up. I probably should warm up a little better. I did have an old judo injury to that knee, but it seems to be fine today.
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Old 11-29-2006, 09:52 PM   #5
Michael Hess
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Wednesday 061129
Overhead Squat 5-5-5-5-5 reps
as rx with bar only 45 lbs – first time with OHS
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Old 12-07-2006, 09:14 PM   #6
Michael Hess
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Off because of sick kids, travel, Grandpa’s funeral, travel, 28 hour shift and bronchitis.
First day back:
Thursday 061207
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups
Scaled as follows 45lbs, reps 25, 15, 10 – time 9:50
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Old 12-07-2006, 09:25 PM   #7
Michael Hess
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Forgot to mention: have been wood cutting for the last four afternoons - forearms smoked from using heavy saw.
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Old 12-08-2006, 04:06 PM   #8
Michael Hess
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Friday 061208
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
First time with this one, form not too good at 95 lbs so backed off. Need to work on squat and getting under the bar.
45lbs – 45 – 65 – 65 – 95 – 95 – 75 – 75 – 75 – 75 – 75 – 75

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Old 12-09-2006, 08:59 PM   #9
Michael Hess
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Sabbath rest.
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Old 12-10-2006, 04:53 PM   #10
Michael Hess
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Did 12/09 WOD
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Still recovering from bronchitis.
First time with the snatch – used bar only.
PU mostly jumping with slow negatives.
three rounds – 7:30/8:29/7:44 total of 23:43
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