Re: Rox's Return - CrossFit

[hard_rox]

Kuri, i think it's too soon to tell at this point. Besides the WOs with lady names, I haven't done much direct push-up/pull-up work this last month to increase my max consecutive reps. Murph would have be a good benchmark if i hadn't done a push/pull workout the day before.

Bill, you'll be trudging thru the snow soon too, i'm afraid. furtunately most of the snow is gone, except at the end of driveways that were plowed.

[Bond007]

Damn nice workouts, Greg! Keep up the progress. How's the shoulder feeling these days? Mine always tend to be more on the sore side in the colder months. Keeping up a regular workout regimen really has helped with the daily aches and pains, though.

[hard_rox]

now that you mention it, i haven't really noticed the shoulder this past week. I've been too busy with other things to even take stock of the situation. I have been taking ibuprofen each night to knock down any inflammation but it's felt fine during the day. we'll see how things feel once i start holding some decent weights, though.

[nyguy]

Man, just reading your log makes me dizzy. I always ask myself if I will ever be like one of you guys. Good Job!!!!!

[Buk]

Glad that your shoulder hasn't been keeping you concious of if. Espically since you have had some pretty tough workouts lately. The push/pull routine and "Murph" are both hard upper body workouts. Man, you really hammered those push-ups. I hope that your shoulder continues to improve, and that your workouts keep rocking!

[hard_rox]

Originally posted by nyguy:
[QB] I always ask myself if I will ever be like one of you guys. /QB]

I ask myself the same question.

Tuesday, Nov 29

Rest

Wednesday, Nov 30

"Diane" 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Modifications
Deadlift = 155 lbs
Decline Ring Pushups for HSPU. 21-16-16 reps

I used the same DL weight as I did for "Linda". The first set was tough, but the next two weren't as bad. Took a 90 second & 75 second break between the sets, which is probably too much recovery for this weight. I'll increase by 20 lbs next time. I increased the angle of my decline ring push-ups (feet 4 ft above hands) and didn't have any issues with the shoulders. May have to try going vertical next time HSPU are called for.

[Bond007]

That's some nice progress, Greg! Keep it up. It's always a good sign when you no longer become conscious of the shoulder on a day-to-day basis. Just keep taking your progress steady and you'll do just fine.

[hard_rox]

Thursday, Dec 1

Rx'd WO
Try to increase the load on each of the fifteen sets.
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps


OH Squat = 95x2, 105x2, 115x2, 125x1 aborted second rep due to shoulder pain
Fr.Squat = 135x2, 165x2, 185x2, 195x1, 205x1
Back Squat = 205x1, 225x1, 235x1, 245 fail.

The 245 lb squat went straight down and stayed down. I shouldn't have attempted it since that's only 10 lbs below my PB and the legs didn't have much spring left in them. I realized a little too late that i had adjusted the squat safety pins down one level for floor presses. This left me ass-2-grass with 5 inches between the bar and pins. Since the family was asleep directly above me i had to lean one way to set the weight down, then ease my way out from under the bar. My spine sounded like a bag of popcorn. Dumb ass.

Overall I'm pretty happy with the workout since it gave a pretty good representation on where I'm at for squat numbers.

[K-Court]

Smooth move, Exlax. [img]/images/graemlins/smile.gif[/img] I hope you got that on video!

Seriously, nice numbers. You were really pushing your max there. How is your shoulder and back after the fact?

[kuri]

Hope your back is alright.

Nevertheless those are respectable numbers. I'm impressed that with a back squat PR of 245 you completed a front squat with 205.

I doubt I could do a front squat with only 40lbs less than my squat PR!

[hard_rox]

Thanks guys. Even though my back cracked letting the weight down, it feels fine. I just let the bar slide down my back a few inches before letting it drop. I have rubber coated plates which virtually eliminates any clanging and I put pipe insulation over the safety pins to reduce metal-on-metal noise. I couldn't help but think of the picture of that squatting mishap where the guy's leg was crushed under the bar. I definetly learned my lesson.

Originally posted by kuri:
[qb] I doubt I could do a front squat with only 40lbs less than my squat PR! [/qb]

that just shows how weak my back squat numbers are. Once I feel my body is back in working order I may do another cycle of Smolov's squat routine. That bumped my max squat up 50+ lbs earlier this year.

[Bill2380]

I see the movie now, "Squat Silent, Squat Deep." You're probably not old enought to remember the old WWII movie with a similar name.

[Buk]

Nice work this morning. I made extra certain that I had the safety bars set right today, I ended up pinned to them twice. I hope you didn't push the shoulder too far. I sure could use an extra 50 pounds, how long was your last Smolov's squat cycle?

[hard_rox]

Craig, i did an 8-week squat cycle. First 3 weeks basic mesocycle, one week break, 4 week intense cycle.

Friday, Dec. 2

Rx'd WO
21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

Completion Time: 15:44
Modifications: Decline ring push-ups for HSPU (feet 4 ft above hands)
L-Pull-ups: half were just knees up.

I felt like molasses on the pull-up portion. Broke the sets into halves. First half of the total reps were done in "L" position, second half done with knees up. Alternated sets between pull-ups and chin-ups. Basically reset after each rep, nothing really continuous after the first round. The decline pushups were a breeze, did those straight thru.

[hard_rox]

Saturday, Dec 3
Rest

Sunday, Dec 4

Rx'd WO
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Modifications:
Muscle-ups = 21 wide, neutral-grip PUs, Dips
Hang Power Clean = power clean

I attempted a few dips for the first time in over a year. Paid special attention to arm positioning and dip depth. Managed 7, 10, 17 reps for each round before feeling tightness in shoulder. Nothing spectacular compared to what I used to be able to do, but a start. I wasn't feeling especially energetic or strong today, so I decided to skip the hanging portion of the power clean.

Started doing the workout for time, but my son woke up scared from the bumping in the basement and i never stopped the clock.

[kuri]

Cool, so your shoulder is beginning to feel better?

How did the cleans go?

[Bill2380]

Good to hear your shoulder is getting better. Go slow for a while.

[hard_rox]

Originally posted by kuri:
[qb] How did the cleans go? [/qb]

Since I wasn't going for time this workout I reset after each rep, taking a one step back, re-addressing the bar and concentrating on form. Didn't have much of a problem with the weight though. 135 lbs is about the threshold where I don't have to dip to get under the bar.

Originally posted by Bill2380:
[qb] Good to hear your shoulder is getting better. Go slow for a while. [/qb]

That's been my motto this year..."Go slow." The shoulder has twinged just enough during workouts to let me know it's still there, but not enough to hurt during the day or discomfort at night. Once we switch HMO's with the New Year, I'll schedule an appointment with an ART practitioner to see what a treatment will do for me. The fact that I'm not noticing it during the day is a positive sign.

[hard_rox]

Monday, Dec 5

Rx'd WO
"Tabata Something Else"

20 seconds of work followed by ten seconds of rest. No rest between exercises.
8 intervals = pull-ups
8 intervals = push-ups
8 intervals = sit-ups
8 intervals = squats

Pull-ups: 9,9,8,5,4,4,3,4
Push-ups: 20,18,15,12,12,11,10,9
Sit-ups: 10,8,7,6,6,7,7,7
Squats: 13,13,13,12,12,11,10,10

Additional shoulder work
Mod. Empty Cans: 3x12 10lbs
SB Reverse Pushup: 3x8 25 lbs
Dyanmic Backburns: 16 2lb