Re: Rox's Return - CrossFit

[hard_rox]

thanks for the well wishes, guys. it'd be nice to think this treatment & rest period will resolve the problem, but i have my doubts. I'll find out the next time I go heavy.

Thursday, Nov 18

Rx'd WO
"Cindy" Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Completion: 14 2/3 sets

The first four sets were completed in under a minute, but i knew i wouldn't be able to keep that pace for the entire 20 minutes. Probably took 2-3 20 second breaks in there. I also didn't go crazy on the BW squats, just in case.

Overall, this workout was a real mental & physical boost for me. Too many mental gymnastics going on since Linda.

[Iceztiq]

Yeah.. it'll be hard to those..

[kuri]

Nice job on Cindy!

whoah, did you really mean you did 4 rounds of the pullups/pushups/quats in under a minute? or 1 set of each + pullups?

Your scaring me!

That's a great mental test. Once you get past the 4th or 5th rounds those pullups start to get slow don't they? [img]/images/graemlins/wink.gif[/img] By the 10th round I felt like I weighed 300lbs.

Take it easy and get your shoulder healed.

btw- AC and Waterbury have a shoulder article up over at T-Nation. Check it out.

[hard_rox]

LOL. i wish i could do 4 sets in under a minute!! Should have made it clearer that i was keeping each of the first four rotations to under a minute in length.

funny you mentioned about the pullups becoming more difficult because i was thinking the same thing. i just assumed it was because i've been slacking the last few days. didn't kipp for any of them, but thought they'd go up much easier than they did.

thanks for the T-nation tip. never hurts to get new ideas for shoulder routines.

[K-Court]

14 2/3 sets is sweet, Greg. Did you really only do 2 or 3 20-second breaks in that whole 20 mins? That's seriously impressive.

Hope you heal up quickly, bud.

[Buccaneer]

Wow Greg,

That is 70+ pullups in 20 mins, let alone everything else.

Keep up the great work, and I hope the shoulder gets better.

[Bond007]

Damn, Greg! That sucks about the shoulder and the doc's advice, but your body is telling you to take it down a notch. Keep doing that which you can do without inflaming anything else, bro.

Heal well!

[hard_rox]

while the shoulder has been a bit achy the last few weeks, its not the reason for the lifting hiatus. without going into gory detail, i have some bleeding along my intestinal wall that needs to heal. if this course of treatment doesn't work, then i'll have to see a specialist. no big shakes, more of an inconvience not being able to push heavy weights.

Friday, Nov 18

Shoulder routine;
Reverse Flys: 3x12 27 lb DBs
Prone Rows: 3x10 47 lb DBs
Long Lever Eccentrics; 3x14, 7.5 lb DBs
Prone Goal Posts: 3x10, 7.5 lb DBs

[hard_rox]

Saturday Nov 19

Rest

Sunday Nov 20

Moved and stacked one cord of wood approximately 75 ft. Split wood. A solid two hours worth of work

[hard_rox]

Monday, Nov 21

Modified XFit WO
"Lynne": BW bench press, pullups. 5 rounds for max reps.
155 lb floor presses: 8/8/8/8/7
pullups: 15/12/10/10/10

I had to dig thru Xfit to find a workout without Oly lifts or squats...tougher task than you think. I played it safe with the floor presses and didn't go for max reps. figured 8 reps was a resonable number to make it thru all sets and it turned out pretty close. the pullups went ok but weren't pretty toward the end. i took 60-90 second rests between each press/PU set. i don't know what the correct protocol is for this workout. Overall i though it was a decent workout.

[K-Court]

Way to be flexible, Greg. Though you've certainly got your fill of having to make adjustments this year. [img]/images/graemlins/frown.gif[/img] Any timeline on your recovery?

[hard_rox]

rest period & meds end this weekend, so we'll see how things go as I ramp the workout intensity back up.

[Bond007]

Keep pluggin' away, bro!

Hey, I answered your question in my training log about the board presses. But, I'll mention it here as well. I actually use the squat rack *gasp* for my pin or board presses. I just set the safety cross bars to an appropriate level and it works really well for me. Besides, the squat rack at my gym doesn't get a whole lot of use, so I don't feel bad about using it for "other" exercises. [img]/images/graemlins/wink.gif[/img]

[Bill2380]

Splitting wood sounds like a utilitarian substitution for slam ball.

[hard_rox]

Originally posted by Bond007:
[qb] Hey, I answered your question in my training log about the board presses. But, I'll mention it here as well. [/qb]

i read that this morning, Jamie. I think the safety bar holes are spaced too far apart on my Power Rack to do that setup without having to elevate the bench with blocks. doesn't sound like a stable situation, so i'll stick with floor presses for the time being.

Originally posted by Bill2380:
[qb] Splitting wood sounds like a utilitarian substitution for slam ball. [/qb]

I don't think the neighbors would appreciate me doing them at 4 AM though. [img]/images/graemlins/laugh.gif[/img] I'll follow your lead and take the sledgehammer to the tire as a (quieter) substitute.

[hard_rox]

Tuesday, Nov 22

Stretches, and some burpees. Wasn't feeling up to much else.

Wednesday, Nov 23

Prone Rows: 5x5 145 lb
Mod. Empty Can.: 3x12 10 lbs
Dynamic Backburns: 1x26 1 lb
Ext. Rotation: 3x10 12.5 lbs.

Should have checked Xfit first thing this morning since its one that I could have done (400m/50 squats). But i ended up wasting too much time on the computer and wasn't really prepared for a running routine today. Tomorrow i'll tackle it, snow permitting.

[hard_rox]

Thursday, Nov. 24

Rx'd WO
Four rounds for time of:
Run 400 meters
50 Squats

Completion time: 22:30 min (5 rounds)

Did you ever have that dream where you were running, but not going anywhere? .... and it's dark, 21 F and lightly snowing?....and you misread the workout instructions and added an extra round? well that was my reality this morning!!

My feet felt like bricks, every step. Didn't feel fluent at all. Knew things were gonna be tough when i almost fell after the first few strides of the second 400 meters. Almost gave up after the 4th round due to side cramps, but i figured everyone else could a fifth, so why not me? Turns out four rounds is all they called for. D'oh!

I hope everyone has an enjoyable Thanksgiving. cheers.

[hard_rox]

fluent = fluid. brain definitely not functioning yet.

[kuri]

Get this man some gravy - stat!

Nice job HR

You did an extra round= extra piece of pumpkin pie