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Old 09-10-2007, 05:34 PM   #21
Tim Donahey
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Re: Bango Skank Drops a Log!

09/10/07
Monday September 10, 2007

5 min. Row

Modified CFWUx3:
30 sec. Samson Stretch
15 Overhead Squat, 45# (Shoulder f'in subluxated as I lowered the last rep. It was awkward... Back to PVC Pipe!!!)
15 Sit-Ups
15 Back Extensions
15 Ring Push-Ups (Only two sets of these since I f'ed up my f'in shoulder on the f'in overhead squats. F.)

Brand X WOD (Pack Dawg Scaling)
"Helen"

3 rounds for time
Run 400 m
35# kettlebell swings x 21
12 pull ups (subbed chin ups)


Round 1: 3:50
Round 2: 5:27
Round 3: 5:16

Total: 14:33

Shoulder subluxation is the most unnerving thing that can happen when you're lowering anything of relative weight. Now imagine me lowering the bar from overhead as my shoulder kind of pops out of place... my arm refuses to lower the bar any further (not without ripping my shoulder's delicate connective tissue out of it's socket) but it also lacks the strength or structural integrity to sustain its' weight... the only choice is to let go of the barbell, allowing my shoulder to recover itself.

I actually yelped out loud when it happened (I was alone, thankfully). It made me so angry, that moment of helplessness, of weakness... It's very disarming, no pun intended, and it momentarily made me want to give up for the day, but I toughed it out and I'm pretty satisfied with the outcome of the workout itself. I was worried that pull-ups might be a concern, so I subbed in chin-ups and I had no issues there, which I am so grateful for. Nothing worse them injuring yourself and then clawing the wounds open even further.

I should be humbled by my limitations and challenged to overcome them. That's what a warrior does.
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Old 09-12-2007, 04:02 PM   #22
Tim Donahey
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Re: Bango Skank Drops a Log!

09/12/07
Wednesday September 12, 2007

Modified CFWUx3:
15 BW Squats
30 sec. Samson Stretch
15 Sit-Ups
15 BW Good Mornings
12 Chin Ups
15 Bar Dips

WOD
Row 30 min.

Total Distance Rowed: 6610 mts.
SPM: 22
Drag Factor: 152
Time: 30:00
Avg. Split Time: 2:16.1/500m
Best Split Time: n/a
Improvement: 199 m.

I had planned on doing a 5k run with my new kicks, but my middle toe is kinda banged up from dismounting the rings w/o proper matting underneath, so I opted instead for a 30min row. The only thing that sucks about the rower is if you want a drink of water, you have to stop rowing, which I did twice. I've been really working on not drinking water during the WOD's and adaquatly hydrating myself before and after, but a man gets thirsty. All the same, I still improved my row by nearly 200 meters over my last 30 min. row, which is a huge jump and I'm very proud of myself.
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Old 09-13-2007, 06:12 PM   #23
Tim Donahey
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Re: Bango Skank Drops a Log!

09/13/07
Thursday September 13, 2007

Pre WU
5 Min. Row
2 Muscle Ups

Modified CFWUx3:
30 sec. Knee High Ring Hold
35 sec. Abducted Ring Hold
30 sec. Samson Stretch
15 Sit-Ups
15 Back Extensions
12 Chin Ups
3-4-4 Handstand Push Ups

CF WOD
Front Squat 1-1-1-1-1-1-1-1-1-1 reps

WU
5x115
3x135
2x155

WS
185
195
205
215 PR
225 PR
210
210
210
210
210

BOS
12x135

1 Muscle Up

Last edited by Tim Donahey : 09-13-2007 at 06:15 PM.
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Old 09-14-2007, 07:20 PM   #24
Tim Donahey
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Re: Bango Skank Drops a Log!

09/14/07
Friday September 14, 2007

Pre WU
5 Min. Row
3 Muscle Ups

Modified CFWUx3:
5 Turkish Getups
30 sec. Samson Stretch
15 Sit-Ups
15 Back Extensions
12 Chin Ups

ME WOD
Overhead Press 3x5x130
Handstand Pushups 2x5
Ring Dips 2xF (12-8)


Today was supposed to be 5x1 OHP's, 5x3 Push Press's and 5x5 Push Jerk's, but my shoulders were not up to that, given my recent subluxation and that the last time I did this exact same wo I had another subluxation, so I subbed in a shoulder Max Effort day instead. I could have done more... but why push it, I want my shoulders healthy so that the next time this WOD comes around I can do it.

I'm gonna break 135 on OHP one of these days... and soon!
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Old 09-14-2007, 07:32 PM   #25
Tim Donahey
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Re: Bango Skank Drops a Log!

HEY YOU!

Yeah, you! I see you checking out my log, so why dontcha leave me a comment?

it's so lonely here...
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Old 09-15-2007, 09:49 AM   #26
Tim Donahey
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Re: Bango Skank Drops a Log!

09/15/07
Saturday September 15, 2007

Pre WU
5 Min. Row

Modified CFWUx3:
30 sec. Samson Stretch
15 Sit-Ups
15 Back Extensions (only 2x)
13-15-15 Bar Dips

Brand X WOD (Porch Dawg Scaling)
Three rounds for time of:
35 Pull-ups (subbed chin-ups)
185 pound Deadlift, 15 reps


Time: 23:10

These high rep pull ups are really slow w/o kipping. A kip bar is in my not-too-distant future though.

Rest Day Tomorrow! Hopefully I'll be up for that 5k run I've been fiending for!
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Old 09-16-2007, 05:03 PM   #27
Tim Donahey
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Re: Bango Skank Drops a Log!

09/16/07
Sunday September 16, 2007

CF WOD
Rest Day

Slept off a hangover and went for a bike ride. Niiice.
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Old 09-17-2007, 02:32 PM   #28
Tim Donahey
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Re: Bango Skank Drops a Log!

09/16/07
Monday September 16, 2007

Pre WU
5 Min. Row

Modified CFWUx3:
30 sec. Samson Stretch
15 Overhead Squats (PVC)
15 Sit-Ups
15 Back Extensions
15 Bar Dips

CF WOD (Scaled Down)
"Fatty Fran"
Three rounds, 15-12-and 9 reps, for time of:
115 pound barbell Thrusters
36 pound weighted Pull-ups


Time: 13:18
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Old 09-19-2007, 10:56 AM   #29
Tim Donahey
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Re: Bango Skank Drops a Log!

09/19/07
Wednesday September 19, 2007

Pre WU
5 Min. Row

Modified CFWUx3:
30 sec. Samson Stretch
15 Overhead Squats (PVC)
15 Sit-Ups
15 Back Extensions
12 Chin Ups
5 Handstand Pushups

CFWU Time: 20:58

CF WOD
Power clean 3-3-3-3-3 reps

135
145
155 pr
165 pr
175 pr

I don't think I've ever pc'd more than 140 actually, I was so technique driven before (not a bad thing). Yet again, it's very nice to see what I am capable of.
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Old 09-19-2007, 12:39 PM   #30
Jared Grisham
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Re: Bango Skank Drops a Log!

posted in wrong journal, sorry Tim.
For some reason I thought I was in my own workout log. I have the link bookmarked, I don't know why it went to someone else's....

Last edited by Jared Grisham : 09-19-2007 at 12:41 PM. Reason: For some reason I thought I was in my own workout log. I have the link saved, I don't know why it went to someone else's....
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