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Wednesday, October 23rd, 2013 - Row, Push-ups
Posted: 23 October 2013 12:26 PM   [ Ignore ]   [ # 31 ]
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frosty996 - 23 October 2013 11:54 AM

Finally talked the doc into an MRI and I have two herniated discs.

That doesn’t actually change the rehab much but at least I get to see a real PT now.

Mostly just have to add spinal decompression between sets of light squats and deads.

Front Squat
(45x5)2, 65x5
105x5, 135x5, (165x5)3

Bench Press
(45x5)2, 135x5
155x5, (165x5)3

AMRAP 7:
Run 200m
20 double unders.

4 rds + ~125m

Rounds 2-4 had unbroken double unders.

Hope you get better soon. I know how that feels….how long is the rehab?

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M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 23 October 2013 12:28 PM   [ Ignore ]   [ # 32 ]
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jennmedic - 23 October 2013 12:18 PM

Warm Up

Strength Bench
265 x 2
235 5x3

Complete as many rounds as possible in 15 minutes of:
25 SDHP
25 Push-ups

12 full +25 SDHP

Done

that is crazy good! great job

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 23 October 2013 12:32 PM   [ Ignore ]   [ # 33 ]
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OPG57 - 23 October 2013 12:16 PM
frosty996 - 23 October 2013 11:54 AM

Finally talked the doc into an MRI and I have two herniated discs.

That doesn’t actually change the rehab much but at least I get to see a real PT now.

Mostly just have to add spinal decompression between sets of light squats and deads.

Front Squat
(45x5)2, 65x5
105x5, 135x5, (165x5)3

Bench Press
(45x5)2, 135x5
155x5, (165x5)3

AMRAP 7:
Run 200m
20 double unders.

4 rds + ~125m

Rounds 2-4 had unbroken double unders.

Sorry to hear it was so serious Frosty. Your Rehab numbers are looking good . Hope you have a Quick Recovery.

Now that I have a pretty good idea what I *can* do without aggravating it, I have a path forward.  Really just have to avoid violent hip extension and any heavy overhead work. Which means it’s time to catch up on the squats, bench and deadlift work.

Hope you get better soon. I know how that feels….how long is the rehab?

Not sure..as long as it takes to make sure I can snatch/clean without issues.

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Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 23 October 2013 12:32 PM   [ Ignore ]   [ # 34 ]
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jennmedic - 23 October 2013 12:18 PM

Warm Up

Strength Bench
265 x 2
235 5x3

Complete as many rounds as possible in 15 minutes of:
25 SDHP
25 Push-ups

12 full +25 SDHP

Done

Numbers are looking good on Bench Jenn. I bet pushups and SDHP got your ticker going. Well done wink

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 23 October 2013 12:48 PM   [ Ignore ]   [ # 35 ]
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OPG57 - 23 October 2013 12:20 PM
Magnus - 23 October 2013 12:05 PM

Complete as many rounds as possible in 15 minutes of:
Row 250 meters (sub: 200m run)
25 Push-ups

1st - 01:17
2nd - 01:35
3rd - 02:00
4th - 02:26
5th - 02:33
6th - 02:29
7th - 02:35

Total: 7 rounds even

Push ups proving to be the limiting factor, everything after the first round was broken up into god knows what…

  1:17 !!!  You were jamming!  Great times Magnus

Thx!

Frustrating how one exercise can slow you down however. At least noe i know what to work on…:o)

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“We lose ourselves when we compromise the very ideals that we fight to defend. And we honor those ideals by upholding them not just when it is easy, but when it is hard.”

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Posted: 23 October 2013 12:49 PM   [ Ignore ]   [ # 36 ]
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Puppies:
Complete as many rounds as possible in 12 minutes of:
Row 250 meters
10 Push-ups

6 rounds + 250 meters

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M/38/5’10”/180lb
Habakkuk 3:19

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Posted: 23 October 2013 12:56 PM   [ Ignore ]   [ # 37 ]
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warm up
Extensive ankle MOBs
Agility
5x: 10 SDL, 135 (slow eccen) & 3 HSPU
Extensive MOBs

Lift
BENCH
[10@45;8@95;5@135 warm up]
Attempt 6x5reps (slowed eccen) @150; got 6x5
Debrief- Felt OK.

10min MOBs

WODs (from BrandX 10/23/13)
EMOM for 20min, alternating:
ODD=15 box step-ups (alternate R/L each ROUND), 23inch box
EVEN=12 t2b
TOTAL REPS=270

10min rest, then…

TABATA:
C2 row=962m
Burpees=38
(only the 10sec transition b/w mvmts)

TABATA C2 range=877…1024
Last TABATA burpees 8/8/13=42

Last time (8/8/13):
TABATA C2 row=917
TABATA burpees=42

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 23 October 2013 02:10 PM   [ Ignore ]   [ # 38 ]
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WEDNESDAY 131023
Complete as many rounds as possible in 15 minutes of:
Row 250 meters
12 Push-ups

9 rounds 100 meters.

Do any other guys have a nutcracker problem on the rower? It’s so annoying.

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M/34/5’ 10”/182#

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Posted: 23 October 2013 02:29 PM   [ Ignore ]   [ # 39 ]
Terrier
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WEDNESDAY 131023

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

5 complete sets

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 23 October 2013 02:48 PM   [ Ignore ]   [ # 40 ]
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131023
Complete as many rounds as possible of:
25 SDHP’S
25 Push-ups

B/I: 1 mile run

6 Rounds + 13 Push-ups

C/O: 1/2 mile run, SBG

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You are not a beautiful or unique snowflake.

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Posted: 23 October 2013 04:23 PM   [ Ignore ]   [ # 41 ]
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AMRAP in 12 minutes

5 push ups
10 sit ups
15 squats

8 rounds + 5 push ups + 6 sit ups

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F/32/5’5”/128lbs

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Posted: 23 October 2013 04:27 PM   [ Ignore ]   [ # 42 ]
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WEDNESDAY 131023
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (subbed 25 SDHP)
25 Push-ups

8 rnds +25 sdhp +15pu

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M/45/6’3/230 205
CF start 9/2011

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Posted: 23 October 2013 04:27 PM   [ Ignore ]   [ # 43 ]
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WU
3x(Samson stretch, 10 shoulder dislocates, 10 OHS w/PVC, 16 GHDSU, 12 GHDBE)

Pull up improvement per GD
2 pull ups EMOM 20 min (black band)
2-2-2-2-2-2-2-2-2-2
2-2-2-2-2-2-2-2-2-2

Packish
185 pound Deadlift, 21 reps
Handstand walk 21 meters (subbed 75 foot bear crawl)
185 pound Deadlift, 15 reps
Handstand walk 15 meters (subbed 45 foot bear crawl)
185 pound Deadlift, 9 reps
Handstand walk 9 meters (subbed 15 foot bear crawl)
4:51

$O: none… Out of time…

Not comfortable at all with holding a hand stand position.  I may need to try it with somebody spotting me.  I tried a couple assisted handstands, but it wasn’t happening.  I think it’s a mental block.  With that, I went with the bear crawls.
Legs feel like they’ve been through a meat grinder from the sprints yesterday.

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M/33/6’3”/245lbs CFBD: 3/1/13

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Posted: 23 October 2013 04:30 PM   [ Ignore ]   [ # 44 ]
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Occam’s Protocol A (5 sec up, 5 sec down):
7 Close-Grip Supinated Pull-Down
7 Seated Row
- Rest 3 Minutes -
7 Shoulder Press

5 Pull-Ups (5/5) @ body weight
7 Seated Row (5/5) @ 100#
6 Shoulder Press (5/5) @ 95#

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M/37/6’/175
Started Crossfit 04/2008

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Posted: 23 October 2013 04:36 PM   [ Ignore ]   [ # 45 ]
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Row, Push-ups
Living room wod
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (sub 1 minute of skipping)
25 Push-ups
6 rounds + 53 seconds of skipping

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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