Re: Rox's Return - CrossFit - Page 15 - JP Fitness Forums

hard_rox · 05-16-2006, 09:04 AM

Quote:

Originally Posted by Deserve

It seems like you are always having some tweak or pain (knee, shoulder, ab). Are you at all concerned that you uncommon training methods are causing some issues?

Gabe, did you ever consider that i'm a wuss?

I expect that I'll always have shoulder issues to some degree, based on my lifting & job history and I'm not too concerned with that. There are exercises that I know perturb them or could cause additional damage, so I avoid those. As for my knees, this is something new. I suspect the episode I had several months ago with one of them was a result of high rep BW squats. I've toned those down and it hasn't been a problem since. But maybe yesterday's twinge in the other knee means 75 BW squats is still too many. Maybe Xfit has warped my mind so that 75 doesn't seem too much.

But it could also be the result of spending the entire day playing on the floor with my kids. I'll keep an eye on it though and make adjustments were necessary.

kuri · 05-16-2006, 01:35 PM

Quit yer blood clot cryin' mon!:p

I've been laying off high rep bw squats and have noticed less knee pain. I do have Hartman certified knee problems but heavy loads feel good while 100 reps really make 'em creaky.

hard_rox · 05-17-2006, 05:31 AM

Wednesday May 17

Power cleans: 8x3, 160 lbs (+5 lbs)
3,3,3,3,1,--,--,--

Ext. Rot.: 3x10, 12.5 lbs
Handstand: 2x30 sec

A dissapointing workout this morning. My form broke down on the 4th set and the 1st rep of the next didn't feel right at all so I quit before doing any damage. Worked on handstand balance by doing them with chest against a wall.

I was given clearance to use one of our electric department's training poles for my exercises. It has a cross beam at 16 ft above grade the lineman use for aerial rescue training, etc. I'm going to have to buy longer straps for my rings and am looking into buying a 1.5-inch diameter rope for climbing. Just need to move more wood chips around the base for additional cushioning.

gobbla · 05-17-2006, 07:20 AM

you're cracking me up. I'm in the gawd damned military and we don't even have a damned chinup bar outside!!

Mahler · 05-17-2006, 07:46 AM

"Just need to move more wood chips around the base for additional cushioning."

Planning on taking a plunge now and again? LOL

Your co-workers must think you are planning on joining the circus.

hard_rox · 05-18-2006, 05:11 AM

Quote:

Originally Posted by Mahler

Your co-workers must think you are planning on joining the circus.

Trust me, I'll be doing all this before they get into work and taking down any apparatus each day. They already think i'm a half bubble off plumb. Don't need to fuel the fire.

hard_rox · 05-18-2006, 05:28 AM

Thursday May 18

Floor press:
4x135 lb
6x190 lb (+5lb)
1x215 lb (-10 lb)
5x205 lb
1x235 lb (+5 lbs) PR
15x155 lb

Pull-ups:
1x6 BW
3x35 lb
3x50 lb
3x65 lb
3x80 lb

The failure to hit 145 lb last week prompted me to skip the XFit "Lynn" workout and give the NROL wave another go. Last week's weight jumps were a bit erratic so I tried to dial them in today. 235 went up slow and steady. Might have to try this again next week to see if 240 is in the cards.

Instead of going for max reps on pull-ups, I decided to follow Craig's lead and do some weighted ones. The 35lb and 50 lb DB felt surprisingly light. 65 was tougher and I just managed to get my chin over the bar on the last two 80 lb reps. Would have liked to have gone higher for singles but that's all we had DB's at the work gym and I didn't have a weight belt. Would like to at least try Craig's 110 lb effort.

Buk · 05-18-2006, 11:35 AM

Great job with the new PR! You have to be at least very close to a 110 pound pull-up, doing 80 for a triple. Next time you need to do some light or unweighted pull-ups after a few heavy reps. The other day I did a single with 100 pounds, followed by a slow negative, dropped the dumbbell, then floated up over the bar without any perceived effort.

BamaDave · 05-18-2006, 01:49 PM

I wouldn't even want to be 16 feet up in the air, much less doing exercises up there!

As always - your strength and abilities amaze me.

Deserve · 05-18-2006, 02:11 PM

I know you're not a wuss maybe just a bit eccentric or as you would say, a half bubble off plumb.

K-Court · 05-18-2006, 02:15 PM

Greg, nice job on the weighted pullups given your past shoulder injuries. Those really seem to be behind you now. You're making such great progress.

hard_rox · 05-19-2006, 05:14 AM

Dave - i'm going to use that cross beam to anchor a climbing rope and rings. If I want to be able to do/attempt handstands on the rings, I need something at least 13 feet off the ground to my feet don't hit. Trust me, I don't want to be that high for more than a second at the top of the rope.

hard_rox · 05-19-2006, 05:19 AM

Friday May 19

Front squats
8x3, 180 lbs (88% 1 RM)
Rest - 2-2.5 min

Long lever Eccen.: 3x12, 10 lb
Floor handstands - 2

I'm pleased with hitting all the reps on new front squat weight. Things started to slow down around the 5th set, but they kept moving.

Mahler · 05-19-2006, 07:51 AM

Congrats on the PR.
And, as always, the Pullups just make my jaw drop.

hard_rox · 05-22-2006, 07:25 AM

Sat-Sun. May 20 & 21

Break. Although I did manage to do 2 muscle-ups on a bar while playing with the kids at the park. That's gotta count for something.

Mon. May 22

Hill Sprints: 8x50m
Pull-ups: 2x10
HSPU: 2x10

Bought long straps for the rings over the weekend. Came in late to work today so i didn't get a chance to set them up. Hopefully do it today at lunch. No progress on a thick climbing rope yet. Called one vendor but they were asking way too much for an 18' line with an eyelet at the end. Might be time to start improvising again.

hard_rox · 05-23-2006, 05:50 AM

Tuesday May 23

Deadlift
5x135
3x225
1x275
1x305
1x325
1x340 (F)
6x225

Rings: 3 muscle-ups

Thought I'd try some singles today and maybe add a few pounds to my PR. 325 went up smoothly but I psyched myself out at 340. It didn't help that Pink Floyd's "Breathe" came on the radio for that attempt.

I'm also finding that my confidence level is decreasing as my DL numbers increase. I need to video my next workout to see if it's a mental thing or if there are actual modifications to my form that need to be made.

Hung the rings up today on the 16ft crossbeam. Unfortunately I was not instantly transformed into an Olympic gymnast.

I did three muscle-ups (not consecutively) and tried two handstands. Went over the top on the second one and gave my shoulders a jolt at the bottom. Probably should buy more webbing and lower the rings to waist height to practice.

Mahler · 05-23-2006, 08:20 AM

Greg,
Those deads are really coming along. Nice going.
I would love to see some pics on the rings. Those sound amazing.

hard_rox · 05-24-2006, 05:31 AM

Wed. May 24

Modified "Nancy"

4 rounds for time of:
400 meter run
95 pound squat, 15 reps

Completion time: 14:23

The first 400m felt good, however the squats really took their toll on my legs with each subsequent round. By the final round I wanted to walk the last 100m, but plowed through. The original "Nancy" called for 5 rounds with overhead squats. Sorry, not today. :p