Re: Rox's Return - CrossFit

[hard_rox]

Thursday, Mar. 9
21-15-9 reps of:
Handstand pushup
Pull-up
Push-up

Extra:
Incline BP; 1x8x35, 1x8x45, 1x8x50 lb DBs

The routine called for dips but my shoulder let me know that wasn't in the cards today. The HSPU were a mis-mash of decline pushups and actual HSPS's, and I don't think I ever completed the prescribed reps for each set. I threw in some incline work to compensate for difficulties I was having.

[hard_rox]

Friday, Mar. 10

Cleans
5x5, 135 lbs

I need to increase the weight next week. I'm catching the bar too high, almost doing a power clean rather than a true clean. Last week I was intentionally catching the bar a little lower to do the squat movement. No sense doing a clean if it's not going to be explosive.

My right shoulder ached this morning so I cut the workout short. Hopefully a few days rest will do the trick.

[kuri]

Are you doing anything for shoulder rehab?
If nothing else I'd be doing a bunch of stretching and yoga-type movements every morning and night. I feel it really helps my knees and for keeping everything else in line.

As for cleans I have the same issue on getting lower, but with 135lbs don't think it's necessary. Good practice though for upping the loads.

Keep up the hard work and I'm looking forward to sharing ideas with you at the summit.

[hard_rox]

Chris, I haven't been as diligent with the shoulder work as I have been in the past. the recent change in my work schedule really limits the amount of time I have to stretch, warm-up and workout in the morning. unfortunately shoulder work is always last exercise and the first to get cut if i'm running late.

I'm ordering Dale Buchberger's rotator cuff program in the next few days. Bill Hartman has recommended a few of the exercises and said it's worth purchasing.

I'm trying to get into the routine of stretching at night too, but admittedly it hasn't taken yet.

I'm disappointed Alwyn won't be presenting at the retreat, but to be honest, I'm mostly going to hang out with friends/forumites. Glad to see you've decided to come along this year. It should be good time.

[hard_rox]

Sat. Mar 11
Rest

Sunday, Mar. 12

Squats
8x3, 215 lb (86% 1RM)

I did these in the afternoon compared to my normal morning routine. The last rep of the last 2 sets were sticky, but I finished them all. I'll redo this weight in the morning next week before adding plates.

[hard_rox]

Monday Mar. 13

Lynne: Five rounds for max reps:
Bodyweight bench press
Pullups

Completed:
Floor press: 60 lb DB's - 16,14,10,9,9 (3 reps less than 2/27)
Pull-ups: 20 (PR),10,8,7,9 (54 reps, same as 2/27)
30 seconds of rest between supersets

Tabata Situps (20sec work, 10 sec rest)
5 rounds 16,15,16,12,13

I don't know where those pull-ups came from....must have been the anti-gravity sneaks. I got to 15 and still had strength to go so I went for it. Arms were shot afterwards but it's nice to break the 20 rep barrier.

[kuri]

You might the the first on this forum to break the 20 mark. Congrats Greg.

Your getting me excited to hit the gym today...

[Bill2380]

I've been crazy busy lately and haven't had much time to write. However, I'll make time to say congratulations on the pull-up record. Reading that and some of your other lifting numbers, I'm going to guess that you are one of the pound for pound strongest guys on the board. Congratulations again.

[K-Court]

Greg, I knew about the record before hand, BUT you failed to mention you did another 34 reps AFTER that! Yikes, man, that's awesome. Clearly you're the pullup king.

[Buk]

20 pull-ups is awesome. I would like to be there by the retreat, but it will be quite a stretch. Looking at the drop-off, it must have really worn you down though, I thought you were normally very consistent.

Those situp numbers on the Tabata intervals are impressive as well. Nice job - keep it up man.

[Mahler]

Greg,
I'm with Rob. You failed to mention that you did a total of 34 more reps after that amazing 20 rep set of pullups. We are not worthy. Truly.

[hard_rox]

Thanks for the comments, guys.

Bill, I'm flattered you think I'm that strong. Remind me to send you a X-mas present in December.

Craig, with the amount of weighted pull-ups you're doing, I wouldn't be surprised if you hit 20 soon. My subsequent sets really dropped off due to the short rest period. I really felt spent during the second set.

Chris, Rob, John - thanks, glad i could be motivational.

[hard_rox]

Tuesday Mar. 14

8x3 deads
275 lb, 3,3,3,3,2,3,2,2

Mod. empty can 3x12, 10lb
Long lever eccen. 3x12, 10lb
Dyanamic Blackburn: 20, 2 lb
Handstands: 2x45 sec

I could tell after the first set of deads that it was going to be a tough finish. My legs were still sore from Sunday's squats and I think I was a bit hesitant with this mornings lifts. I bumped up the rest periods to 2:30 after the 5th set but that didn't help much. I'm dissapointed I lost 2 reps from last week but I'd rather bail on a set than do the last rep with bad form.

On a good note my shoulders are feeling better the last day or so.

[K-Court]

Those deads are nothing to sneeze at, Greg. That's a lot of total weight lifted. Smart move with bailing because of your form. You do not want to risk injury for pride's sake. I struggle with that myself - it's hard to put the ego aside. Good for you for being smart about it.

[hard_rox]

Wed. Mar. 15
Break

Thursday Mar. 16

3/4 Angie, For time:
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Squats

Completion time, 15:42 min
Pull-ups: 17,6,7,5,6,5,5,5,5,5,5,5 (8:30)
Push-ups: 40,20,15 (2:07)
Sit-ups: 30,25,20 (2:27)
Squats: 40,35 (2:38)

I am a bit disappointed with the pull-up numbers. I was in the 7-9 range on the last Angie workout in January. Admittedly I haven't done much pull-up work compared to Nov. & Dec., but I was surprised at how tough it was to eek out sets of 5. They were going so slow I decided to cut the workout short at 75 reps. I'll have to add this one back into the mix to improve the numbers.

[Mahler]

Only you would be disappointed in being able to do 75 pullups in 8 1/2 minutes. LOL

[kuri]

75 in 8:30 is damn good in my book! I think my best was 100 in just over 11 minutes, and those last 25 probably took a few minutes.

I bet you could hit 100 in 10 minutes - hows that for a new goal?

[K-Court]

You can try that one in LR, Greg! We'll all cheer you on.