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Saturday, July 5th, 2014 - Rest Day
Posted: 05 July 2014 05:33 PM   [ Ignore ]   [ # 31 ]
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PRJA07 - 05 July 2014 05:00 PM

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

If at first you don’t succeed…  LOL  Great job!

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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.


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Posted: 05 July 2014 08:03 PM   [ Ignore ]   [ # 32 ]
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Thanks Why Stop Here, Trent,  and Guy.
All good advice. I think I’ll be ok without going to a doctor.
I’ll take it easy for a few more days and just stretch and work on mobility. 
I still check the forums every day and see how everyone is doing.

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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 09:58 PM   [ Ignore ]   [ # 33 ]
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David J H - 05 July 2014 08:03 PM

Thanks Why Stop Here, Trent,  and Guy.
All good advice. I think I’ll be ok without going to a doctor.
I’ll take it easy for a few more days and just stretch and work on mobility. 
I still check the forums every day and see how everyone is doing.

David… I have injured my back a few times and mostly doing lots of reps of DeadLift.
When doing a WOD with lots of those if I think I can do certain weight I go lower than that…
The WOD that injured me bad was “Linda” 3 yeArs ago and I was not able to walk straight for 10 days with very similar symptoms
Of what you are describing… Rest and heal my friend!
Stay in the shade….

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M/37/6’/185#(Was) I’m know 194#and decreasing smile (started this year @ 222#)

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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: 06 July 2014 04:38 AM   [ Ignore ]   [ # 34 ]
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David J H - 05 July 2014 08:03 PM

Thanks Why Stop Here, Trent,  and Guy.
All good advice. I think I’ll be ok without going to a doctor.
I’ll take it easy for a few more days and just stretch and work on mobility. 
I still check the forums every day and see how everyone is doing.

Good call David. Take care wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

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

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Posted: 06 July 2014 09:20 AM   [ Ignore ]   [ # 35 ]
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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 about your back. From personal experience, take time off and don’t rush it.  Try not to stretch the area too much. Stretching my aggravate it. Foam rolling is good. Walking seemed to help me.  If it persistent after a week, I would check witha doctor that know something about backs.  Better be safe than sorry.

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“Burpees don’t like you either”

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Posted: 06 July 2014 09:24 AM   [ Ignore ]   [ # 36 ]
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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.


Wishing you a speedy recovery. I know it sucks.  Lower body and cardio… look at it as a chance to concentrate in the quality of your lifts for the lower body and improving your cardio. I know mine could always use some improvement.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 06 July 2014 09:32 AM   [ Ignore ]   [ # 37 ]
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5×3 weighted vertical jumps with 40 lb sandbag + 5×6 medicine ball slams (12 lb highest available weight).
2 min rest.

3x5 front squat (135-155-155)
5×3 strict pull-up Forgot about those. I knew I was missing something
3 min rest.

Strength Endurance Circuit:
4 rounds:
10 dumbbell DL to farmer’s carry (max distance) + 250m Concept 2 Row. Rest 1 minute. Then, Run 30 minutes

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 06 July 2014 11:46 AM   [ Ignore ]   [ # 38 ]
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Saturday 2014-07-05
Row, GHD sit-ups, Pull-ups from Thursday, June 26th, 2014

WU:
4 min bicycle to gym
500 m row
Russian Gymnastics WU, Basic Day 1
5 x Pull-ups (kip)
15 x Sit-ups
15 x Supermans

WOD:
Pack, which became Puppies
3 rounds for time of:
40-calorie row
30 GHD sit-ups (Sub 50 sit ups if you do not regularly do GHD sit ups) -> 50 R1 -> 20 R2+3
20 pull-ups R1 -> 10 R2+3
Total time: 16:44 (6:45, 11:39)

$Out:
Not really

Comments:
I was aiming for Pack and managed it in round 1 but backed down to Puppies on R2+3. Otherwise I wouldn’t been able to finish during the evening. Still very weak since the Ladder I did on July 1 st which really took it’s toll on me.

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(I live in Sweden so I am usually already asleep when I get replies. Please don’t be offended if I am slow on my replies back)

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Posted: 06 July 2014 06:42 PM   [ Ignore ]   [ # 39 ]
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Saturday 140705

Run 1.5 mi. 11:51 min.

3 Rounds For Time
  Round 1 -  Pack Lite
    21 dead lifts, 135 lbs (7-7-7)
    15 pull ups (5-5-5)
    9 front squats, 135 lbs (5-4)
  Time 10:12

  Round 2 - Puppy
    21 dead lifts, 95 lbs (11-10)
    15 pull ups (5-5-5)
    9 front squats, 95 lbs (9)
  Time 6:20

  Round 3 - Puppy
  21 dead lifts, 95 lb (21)
  15 pull ups (5-5-5)
  9 front squats, 95 lbs (9)
  Time 6:24

Ok, from this workout I learnt if I a doing larger reps on a clock and need to maintain good form, I should stick with “puppy”.

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June 2014 M / 34 / 5’10” / 154 lbs
June 2013 M / 33 / 178cm (5’10”) / 68kg (150 lbs)

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