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Saturday, July 5th, 2014 - Rest Day
Posted: 05 July 2014 11:06 AM   [ Ignore ]   [ # 16 ]
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cheese

  Yesterday 07/04/2014 was my 2-year anniversary doing CrossFit!

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Dawn T

F/53/5’6”/125#/6028 ft elevation
1st WOD 07042012
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One can never know for sure what a deserted area looks like.
-George Carlin

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Posted: 05 July 2014 11:09 AM   [ Ignore ]   [ # 17 ]
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dawndelion - 05 July 2014 11:06 AM

cheese

  Yesterday 07/04/2014 was my 2-year anniversary doing CrossFit!

Great Work Dawn happy 2nd Anniversary on CF. wink

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 05 July 2014 11:28 AM   [ Ignore ]   [ # 18 ]
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The cyclist shuffle WOD
25 miles @ 25.3 mph avg
Then rain storm hard and windy
20 miles @ 21.5 mph avg
Flat #1
10 miles
Flat # 2
Walk the bike 2.5 miles barefoot on Phoenix hot black top
Game over wink

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 05 July 2014 11:43 AM   [ Ignore ]   [ # 19 ]
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PRJA07 - 05 July 2014 11:28 AM

The cyclist shuffle WOD
25 miles @ 25.3 mph avg
Then rain storm hard and windy
20 miles @ 21.5 mph avg
Flat #1
10 miles
Flat # 2
Walk the bike 2.5 miles barefoot on Phoenix hot black top
Game over wink

That’s rough brother!  Sorry to hear about the flat tires and having to walk barefooted on hot pavement.  It sounds like you killed it before that though!

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.


34/M/5’10”/185

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Posted: 05 July 2014 11:44 AM   [ Ignore ]   [ # 20 ]
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TriggerT - 05 July 2014 10:02 AM

Going to be restricted to lower body and cardio for several weeks. Thought I tore a rotator cuff, but doc says both bicep tendons are strained, right side is a lot worse. This sucks.

Sorry to hear about the injury.  Hoping for a speedy and full recovery.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.


34/M/5’10”/185

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Posted: 05 July 2014 11:45 AM   [ Ignore ]   [ # 21 ]
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jennmedic - 05 July 2014 10:26 AM

Nonactive rest day. Just hanging out with the family.
Take care everyone.

Good for you Wes.  You definitely deserve it.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.


34/M/5’10”/185

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Posted: 05 July 2014 11:53 AM   [ Ignore ]   [ # 22 ]
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PRJA07 - 05 July 2014 11:28 AM

The cyclist shuffle WOD
25 miles @ 25.3 mph avg
Then rain storm hard and windy
20 miles @ 21.5 mph avg
Flat #1
10 miles
Flat # 2
Walk the bike 2.5 miles barefoot on Phoenix hot black top
Game over wink

Great speed! I’m guessing calm conditions or tail wind. 25 miles at 25.3 average is pretty serious stuff. Sorry to hear about the flats and walking. I used to carry flip flops in a pack . no way to walk in hard sole cycling shoes with clips. Sorry you didn’t get your planned 65 miles in.

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 05 July 2014 01:09 PM   [ Ignore ]   [ # 23 ]
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THURSDAY 140703
Pack/Pup
5 rounds for time of:
10-lb. dumbell Turkish get-ups, 15 reps
Run 400 meters

36:13

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M/48/5’ 11”/220#

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Posted: 05 July 2014 02:07 PM   [ Ignore ]   [ # 24 ]
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TM79 - 05 July 2014 11:43 AM
PRJA07 - 05 July 2014 11:28 AM

The cyclist shuffle WOD
25 miles @ 25.3 mph avg
Then rain storm hard and windy
20 miles @ 21.5 mph avg
Flat #1
10 miles
Flat # 2
Walk the bike 2.5 miles barefoot on Phoenix hot black top
Game over wink

That’s rough brother!  Sorry to hear about the flat tires and having to walk barefooted on hot pavement.  It sounds like you killed it before that though!

good day…. This stuff happens it comes with the territory

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 05 July 2014 02:49 PM   [ Ignore ]   [ # 25 ]
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Hey guys,  I am just checking in. 
I messed up something in my lower lumbar (really low) area last Saturday or Monday.  I did that Ladders WOD last Saturday and might have been too agressive on the deadlifts and rounding my lower back.  Then Monday did back squats and might have been rounding of the lower back again (butt-wink).  Anyway, my back was really sore Monday and is gradually getting better every day.  I’ve been stretching and rolling at times to see if it helps. Now I only feel the burn there if I try to sit down to get in a car or pull up my legs whle standing to put on my socks or shoes.  I thought I was being more aware of my form and cautious.  That’s what I get for being a “do-it-yourself” coach (I use the term loosely)  all due respect to those who are real coaches.
I am terribly embarrased about this,  I almost did not want to post it. 
Has anyone delt with this before and have any advice.

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M/45/6’2”/200#
Started CrossFit 07/03/12
Part timer - 3 days / week
My home - garage, or back yard - Mesa Arizona

Phillipians 4:13 “I can do all things in Christ who strengthens me.”
Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”

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Posted: 05 July 2014 03:35 PM   [ Ignore ]   [ # 26 ]
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140705 SATURDAY

Active rest day

5k training session#4 with first-born:
walk 5’
jog 3’ (@500m)
walk 3’
jog 2’ (@350m)
walk 2’
jog 1’ (@200m)
total distance @2300m
*distances measured using Google maps so not exact*

Bench Press 90# 3x10

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 05 July 2014 03:46 PM   [ Ignore ]   [ # 27 ]
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David J H - 05 July 2014 02:49 PM


Has anyone delt with this before and have any advice.

1st. heal up 2nd. go light and slow & video yourself. 3rd. study video, post it for comments. 4th. take advice of real trainers (btw..I’m not one) 5th. go slow…technique before intensity. 6th. welcome to the club! My Sympathies!!

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Posted: 05 July 2014 04:41 PM   [ Ignore ]   [ # 28 ]
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David J H - 05 July 2014 02:49 PM

Hey guys,  I am just checking in. 
I messed up something in my lower lumbar (really low) area last Saturday or Monday.  I did that Ladders WOD last Saturday and might have been too agressive on the deadlifts and rounding my lower back.  Then Monday did back squats and might have been rounding of the lower back again (butt-wink).  Anyway, my back was really sore Monday and is gradually getting better every day.  I’ve been stretching and rolling at times to see if it helps. Now I only feel the burn there if I try to sit down to get in a car or pull up my legs whle standing to put on my socks or shoes.  I thought I was being more aware of my form and cautious.  That’s what I get for being a “do-it-yourself” coach (I use the term loosely)  all due respect to those who are real coaches.
I am terribly embarrased about this,  I almost did not want to post it. 
Has anyone delt with this before and have any advice.

Sorry to hear that David. If it doesn’t feel to serious. Leave it alone and take a break till the pain subsides maybe applying heat.It could be pulled muscles , maybe something slipped. let the body heal it unless you think its more serious .If so seek medical attention. If you choose not to, then give it at least a week or 2 to see how it feels.The body is good at sorting this stuff out on its own. You know how I feel, God doesn’t make Junk when it comes to body healing itself . Take care Papa Bear.Get well soon my friend

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 05 July 2014 05:00 PM   [ Ignore ]   [ # 29 ]
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101F @ 47% humidity
After Lunch I was bored so I decided to hit this one hard!
Pack
10 rounds for time of: (time - 5’27)
5 pull-ups
5 push-ups
5 rounds for time of: (time - 4’14)
10 sit-ups
10 back extentions
2 rounds for time of: (time - 4’10)
25 wall-ball shots, 20-lb. ball
25 box jumps, 20-inch

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M/36/6’/185#(Was) I’m know 198#and decreasing smile

“Life is not a Dress Rehearsal”
Rose Tremain (b. 1943), British author

For I can do everything through Christ, who gives me strength. (‭Philippians‬ ‭4‬:‭13‬ NLT)

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Posted: 05 July 2014 05:32 PM   [ Ignore ]   [ # 30 ]
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David J H - 05 July 2014 02:49 PM

Hey guys,  I am just checking in. 
I messed up something in my lower lumbar (really low) area last Saturday or Monday.  I did that Ladders WOD last Saturday and might have been too agressive on the deadlifts and rounding my lower back.  Then Monday did back squats and might have been rounding of the lower back again (butt-wink).  Anyway, my back was really sore Monday and is gradually getting better every day.  I’ve been stretching and rolling at times to see if it helps. Now I only feel the burn there if I try to sit down to get in a car or pull up my legs whle standing to put on my socks or shoes.  I thought I was being more aware of my form and cautious.  That’s what I get for being a “do-it-yourself” coach (I use the term loosely)  all due respect to those who are real coaches.
I am terribly embarrased about this,  I almost did not want to post it. 
Has anyone delt with this before and have any advice.

So sorry to hear about that David.  Something has been messed up in my back ever since that workout too, although a little higher up and perhaps not as bad. Looks like Guy has given some great advice.  I hope you have a quick and complete recovery my friend.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.


34/M/5’10”/185

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