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Friday, January 17th, 2014 - MU, C&J, Row
Posted: 17 January 2014 12:41 PM   [ Ignore ]   [ # 16 ]
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Trying not to hurt the hip flexor.

Strength: (stopping when I feel discomfort)
Snatch, up to 2X2X50kg
Clean and Jerk, up to 2X2X60kg
Front Squat, up to 2X3X65kg

For Time
10 Power Snatches 40kg
10 Box jumps 30”, stepping down
10 Power Snatches 40kg
10 Box jumps 30”, stepping down
5 Muscle-ups
5 Power Snatches 50kg
5 Box jumps 30”, stepping down
5 Power Snatches 50kg
5 Box jumps 30”, stepping down
10 Muscle-ups

Had subs ready incase of discomfort, didn’t need them. Forgot the stopwatch, everything unbroken, PR by 1 on the muscle-ups

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Posted: 17 January 2014 01:46 PM   [ Ignore ]   [ # 17 ]
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Great news: I got a new bed and my back is way better in just 2 days!

Bad news: I wish I did it a year ago!

So that tells me that all the PT work I had done was probably working: massage, ART, Chiropractic, Bowen, stretching, icing, heating

Just wasn’t able to turn the corner because I’d spend 8 hrs in a lumpy bed which would just be 2 steps back every night.

Got clued in while I was on vacation and the back started feeling better.

Anyway, catching up on work/meetings, but squeezed in a little bit:

Strict Pull-ups 7+6+5+4+4
Air Squats: 10,10,10,10,10

No back pain from the air squats even though I did them as if I were trying to beat my cindy score.

grin

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Crossfit Birthday: 2/12/2009
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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: 17 January 2014 01:52 PM   [ Ignore ]   [ # 18 ]
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frosty996 - 17 January 2014 01:46 PM

Great news: I got a new bed and my back is way better in just 2 days!

Bad news: I wish I did it a year ago!

So that tells me that all the PT work I had done was probably working: massage, ART, Chiropractic, Bowen, stretching, icing, heating

Just wasn’t able to turn the corner because I’d spend 8 hrs in a lumpy bed which would just be 2 steps back every night.

Got clued in while I was on vacation and the back started feeling better.

Anyway, catching up on work/meetings, but squeezed in a little bit:

Strict Pull-ups 7+6+5+4+4
Air Squats: 10,10,10,10,10

No back pain from the air squats even though I did them as if I were trying to beat my cindy score.

grin

Wow, that’s awesome. I am blown away that the bed made that kind of difference. Crazy; glad to hear it though. I presume you mean you got a new mattress vs. a whole new bed? did you go firm or soft? glad to hear you are feeling better!

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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: 17 January 2014 01:52 PM   [ Ignore ]   [ # 19 ]
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1-17-2014

Split WOD today because of early morning at office

Mobility
Bottom of squat toes on 1 cm mat 2 min
pigeon 2 min
calf stretch 1 min
down dog 2 min

4 mile run with crew hard and fast-could barely breathe   33:28

Afternoon
Banded shoulder stretch
Sotts press with 45 lbs arms in snatch grip x 10

Strict Press
10 x 85
5 x 95
2 x 105
1 x 115
3 x 125

much tougher than push press or thruster

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

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Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 17 January 2014 01:55 PM   [ Ignore ]   [ # 20 ]
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Murph99 - 17 January 2014 01:52 PM

Wow, that’s awesome. I am blown away that the bed made that kind of difference. Crazy; glad to hear it though. I presume you mean you got a new mattress vs. a whole new bed? did you go firm or soft? glad to hear you are feeling better!

That’s why it took me so long to buy a new one.  The old bed was 9 years old, and while I was perusing some sites about back pain, they indicated that even though mattress warranties are often 15 or 20 years, the useful life of the mattress is much lower than that.

Changed out the whole thing actually.  I got a bedinabox foam mattress which necessitated getting either a platform bed or a foundation (as opposed to the box spring that spring mattresses use).  So we got a platform bed.

It’s considered medium-firm.

Now I don’t wake up 8 times a night because of back pain.

I’m probably not quite done with the PT, but I bet it’s going to stick better now.

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M/42/210#
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: 17 January 2014 01:59 PM   [ Ignore ]   [ # 21 ]
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frosty996 - 17 January 2014 01:55 PM
Murph99 - 17 January 2014 01:52 PM

Wow, that’s awesome. I am blown away that the bed made that kind of difference. Crazy; glad to hear it though. I presume you mean you got a new mattress vs. a whole new bed? did you go firm or soft? glad to hear you are feeling better!

That’s why it took me so long to buy a new one.  The old bed was 9 years old, and while I was perusing some sites about back pain, they indicated that even though mattress warranties are often 15 or 20 years, the useful life of the mattress is much lower than that.

Changed out the whole thing actually.  I got a bedinabox foam mattress which necessitated getting either a platform bed or a foundation (as opposed to the box spring that spring mattresses use).  So we got a platform bed.

It’s considered medium-firm.

Now I don’t wake up 8 times a night because of back pain.

I’m probably not quite done with the PT, but I bet it’s going to stick better now.

That’s great; I am really impressed with how you stuck with the workouts and rehab all this time. A lot of guys might have given up. Great work; perseverance really pays off! I know how bad back pain can be.

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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: 17 January 2014 02:01 PM   [ Ignore ]   [ # 22 ]
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Murph99 - 17 January 2014 01:59 PM
frosty996 - 17 January 2014 01:55 PM
Murph99 - 17 January 2014 01:52 PM

Wow, that’s awesome. I am blown away that the bed made that kind of difference. Crazy; glad to hear it though. I presume you mean you got a new mattress vs. a whole new bed? did you go firm or soft? glad to hear you are feeling better!

That’s why it took me so long to buy a new one.  The old bed was 9 years old, and while I was perusing some sites about back pain, they indicated that even though mattress warranties are often 15 or 20 years, the useful life of the mattress is much lower than that.

Changed out the whole thing actually.  I got a bedinabox foam mattress which necessitated getting either a platform bed or a foundation (as opposed to the box spring that spring mattresses use).  So we got a platform bed.

It’s considered medium-firm.

Now I don’t wake up 8 times a night because of back pain.

I’m probably not quite done with the PT, but I bet it’s going to stick better now.

That’s great; I am really impressed with how you stuck with the workouts and rehab all this time. A lot of guys might have given up. Great work; perseverance really pays off! I know how bad back pain can be.

Luckily it wasn’t usually too debilitating for daily activities, benching, squatting or running.  That’s why I’ve been doing mostly that lately..conditioning with running and just squatting and benching to try and keep a little strength while I get through it.  It was just a big pain in the behind for things that involved change of direction, like box jumps and oly lifts.

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M/42/210#
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: 17 January 2014 02:30 PM   [ Ignore ]   [ # 23 ]
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3 sets
9-12-15
Db press
Push-ups
Assisted pull-ups

9:31

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 17 January 2014 02:35 PM   [ Ignore ]   [ # 24 ]
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Back extension, GHD sit-up, OHS

Pups
15-12-9-6-3
Back extension << >> subbed to supermans
Sit-ups
Overhead squats, 30 kg

time 10:10

OHS were a bit hard and was on the limit with 30 kg. All done unbroken. But OHS done in slow pace to keep form and consistency.

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Posted: 17 January 2014 03:08 PM   [ Ignore ]   [ # 25 ]
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Last Night:
Bench Press - kg 60x5 70x5 80x5 85x5 90x1
95x1 100x1
Puppies WOD 3 Rounds
.25 mile elip + 30kg C&J (x15) 12:00

OK I know this sounds sad but 30kg may have been too heavy for the C&J’s that kicked my ass.


Today:
Snatch - kg: 40x1, 42.5x1, 45x1, 47.5x1, 50x1,52.5x1, 55x1, 57.5x1, 60x1
Clean - kg: 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x-
DL - kg: 90x1, 100x1,110x1, 120x1, 130x1, 140x1, 150x1, 160x1, 170x1, 180x1, 190x1, 200x1!!!!!!

All lifts were done at 90 second intervals. 60 to lift 30 to transition.

The 200kg DL is a goal I have had for like 3 years.  I was insane before, during and after.

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Watch out where the Huskies go…and don’t you eat that yellow snow.

M/47/5’6”/210 (95.4kg)

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Posted: 17 January 2014 03:23 PM   [ Ignore ]   [ # 26 ]
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Andrew G - 17 January 2014 03:08 PM

Last Night:
Bench Press - kg 60x5 70x5 80x5 85x5 90x1
95x1 100x1
Puppies WOD 3 Rounds
.25 mile elip + 30kg C&J (x15) 12:00

OK I know this sounds sad but 30kg may have been too heavy for the C&J’s that kicked my ass.


Today:
Snatch - kg: 40x1, 42.5x1, 45x1, 47.5x1, 50x1,52.5x1, 55x1, 57.5x1, 60x1
Clean - kg: 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x-
DL - kg: 90x1, 100x1,110x1, 120x1, 130x1, 140x1, 150x1, 160x1, 170x1, 180x1, 190x1, 200x1!!!!!!

All lifts were done at 90 second intervals. 60 to lift 30 to transition.

The 200kg DL is a goal I have had for like 3 years.  I was insane before, during and after.

Well done Andrew! 200 kg. is Awesome!The insane part. I thought that was a permanent condition LOL Have a great weekend.

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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: 17 January 2014 03:37 PM   [ Ignore ]   [ # 27 ]
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Warm Up

Row 1000

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

17:02

Good WOD! 

Done

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
                                                                                                        Nathaniel Hawthorne

M 37
5’ 11”
188
CF DOB 2010

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Posted: 17 January 2014 03:44 PM   [ Ignore ]   [ # 28 ]
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Friday:

4 rounds for time
400m run
35 squats

Worked full ROM on squats (obviously) and tried for 6:00 min mile pace on all 400s (5:20 mile is PR)...

finished in 9:48

then, found 1RM for bench press for new cycle of 5/3/1 (starting next week) with some dudes:
255# was the heaviest CLEAN rep, failed at 265#... I’m okay with that; I care about the bench the least out of the four main 5/3/1 lifts.

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M/25/5’11”/200

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Posted: 17 January 2014 03:47 PM   [ Ignore ]   [ # 29 ]
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Andrew G - 17 January 2014 03:08 PM

Last Night:
Bench Press - kg 60x5 70x5 80x5 85x5 90x1
95x1 100x1
Puppies WOD 3 Rounds
.25 mile elip + 30kg C&J (x15) 12:00

OK I know this sounds sad but 30kg may have been too heavy for the C&J’s that kicked my ass.


Today:
Snatch - kg: 40x1, 42.5x1, 45x1, 47.5x1, 50x1,52.5x1, 55x1, 57.5x1, 60x1
Clean - kg: 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x-
DL - kg: 90x1, 100x1,110x1, 120x1, 130x1, 140x1, 150x1, 160x1, 170x1, 180x1, 190x1, 200x1!!!!!!

All lifts were done at 90 second intervals. 60 to lift 30 to transition.

The 200kg DL is a goal I have had for like 3 years.  I was insane before, during and after.

Nice job on accomplishing the DL goal Andrew. I hit a big DL PR this week at 415 pounds and even with good form I’m still feeling smoked! Congrats and enjoy

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M/25/5’11”/200

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Posted: 17 January 2014 03:55 PM   [ Ignore ]   [ # 30 ]
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jennmedic - 17 January 2014 03:37 PM

Warm Up

Row 1000

For time:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters

17:02

Good WOD! 

Done

Well done Wildman!  Enjoy the Weekend if you’re at home.

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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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