Re: Rox's Return - CrossFit

[Bond007]

Yeah, Greg, don't shrug off a 205 lb front squat. Damn! I only wish I could get that much weight up and down!

Do you think the snow shoveling aggravated the shoulder? Just give some more rest. These things take time. And, trust me, you've still got plenty of that!

[K-Court]

Yeah, I agree on the FS, Greg. Man, I remember failing at 185 during S2B. I find them REALLY tough compared to back or box squats.

Do what you need to to get motivated again, Greg. If cardio would help, go for it. And give that shoulder a rest, dammit. (You might want to get Jamie to get one of his minions to come up and shovel your snow for you for a while ... [img]/images/graemlins/wink.gif[/img]

[hard_rox]

thanks for the support Rob & Jamie.

Thursday, Dec 15
“Cindy"; Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Finished 19 rounds. Definitely slowed down in the middle. I could probably add two more rounds next time if I stay focused.

[K-Court]

I'm thinking you must be motivated again, man. 19 round?? F*CK!!! And you didn't upchuck? Impressive. [img]/images/graemlins/wink.gif[/img]

[kuri]

Great job on Cindy!

That's quite a gut check. Keeping focused gets reeallly hard after 10 minutes of constant work doesn't it [img]/images/graemlins/wink.gif[/img]

I'm about due to give her another try. Did 19 rounds my first time.

[Bill2380]

Man that's moving. Then you went to work?

[BamaDave]

Good job on all the workouts. 19 rounds of Cindy in 20 minutes is a lot! Very impressive!!

[Bond007]

Damn, Greg!!! That's some sweet time/performance! I'd have lost my breakfast somewhere south of 5 minutes, I'm sure. . . .

Keep up the great work and Happy Holidays!

[hard_rox]

Thanks guys. The pull-ups and push-ups went so fast it just seemed like I was squatting the entire 20 minutes. Fortunately I wasn't going fast enough to make me queazy.

I'm about due to give her another try.

Looks like Xfit read your post Kuri and decided to make it today's WO. [img]/images/graemlins/tongue.gif[/img]

Friday, Dec. 16
Rest

Saturday, Dec. 17
Rx'd WO
9 rounds for time of:
225 pound Deadlift, 5 reps
5 Handstand push-ups

Modifications:
205 lb DL
Decline ring push-ups (feet 4.5 ft above hands)

Completion time: 18:55 minutes

I thought I would have finished sooner considering I was only taking 20-30 second breaks between sets, but I guess my DLs really slowed down toward the end. The decline push-ups were too easy and next time i'll do 10 or 15 reps per round. HSPU still put too much pressure on my shoulder at this point.

[FlyinM]

All I can say is 'wow!'. Greg, that is impressive. Like Jamie said, I would have probable had my very own 'personal protein spill' early in the game.

[Bill2380]

Greg, I saw your muscle up video. Damn you made that look easy. Congratulations on being the first here to get it.

[hard_rox]

Sunday, Dec 18

Rx'd WO
"Lynne", Five rounds for max reps of:
Body weight bench press
Pull-ups

Modifications: floor press for BP

FP: 155 lbs, 18,13,12,8,11
Pull-ups: 16,10,10,9,8

I'm pretty happy with these numbers, especially since it was my first attempt at Lynn. On the 4th set of floor presses I rested for a second at the bottom of rep 8 and that killed me for that set. Did the pull-ups without kips.

[Deserve]

You should be sleeping on a Sunday or at least sleeping later.

[Buk]

I think I misread your "Lynne" results earlier! Great job, 62 bodyweight floor presses in 5 sets, and 53 pull-ups = nice. How much of a difference do you percieve in floor presses and bench presses? I have to do this workout with sub bodyweight bench, just so I can get into double digits(adding all 5 sets together). How is the shoulder? You were able to bench on Dec 7th's "Linda" workout.

Saturday's workout(45 incline push-ups and 45 deadlifts with 225 pounds) is a killer. Heavy deadlifts for time hurt, and are really draining. Good job!

So close to a 20 round "Cindy" lets see her next time!

[hard_rox]

You should be sleeping on a Sunday or at least sleeping later.

Xfit is designed for 3 days on and 1 day off, so this WO happened to fall on a Sunday. And as I tell my wife "I'll have plenty of time for rest when I'm dead". (She seethes every time I say that) [img]/images/graemlins/laugh.gif[/img]

How much of a difference do you percieve in floor presses and bench presses?

A quick on-line search didn't yield much information between the two methods and I haven't BP'd with a BB in over 10 years to give an accurate comparison. Depending on the angle of your upper arm relative to the core, the floor press has less tricep involvement than a regular BP (or so I've read). The pecs are definitely talking to me this morning after Sunday's WO.

The shoulder is hanging in there. It was a bit sore after the muscle-ups the other day, but its settled down since. I'm going to make some calls to ART practioners today for an appointment after Jan. 1st. Hopefully that'll be beneficial and I won't have to go the orthopedic specialist route again.

[hard_rox]

Monday, Dec 19

Rx'd WO
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Modifications:
Double-unders: 15 DUs, 65 singles
Rope Climb: swiss ball reverse push-ups, 20 with 25lb plate, 55 BW only
Box jump: 22.5 inch box

Results: 29:41 minutes

I was shooting for a sub-30 minute completion time and I just squeaked by. The reverse push-ups took the longest. The 15 towel pull-ups for the 15-ft rope climb seems a bit steep to me. Since I did a bunch of pull-ups yesterday, I subbed in reverse PUs today. Should be able to shave off 2-3 minutes next time around due to some distractions this time.

I'm definitely ready for a break tomorrow.

[CAchief]

talk about a change-up! This program looks very interesting. How do you like those towel up? Brutal on the foreamrs? Looking foward to waking you up at 3am soon again!

Sorry about that BTW :X

[K-Court]

Nice work Greg. Congrats on the sub 30. I think your New Year's project should be to install a rope outside! [img]/images/graemlins/tongue.gif[/img]

BTW, I think after that 100 feet of walking lunges you're almost ready for the 400 meter version.

So what's this about a 3AM wakeup? This sounds like a good story!!

[BamaDave]

That looks like a killer workout, and you had a great time on it! Just the 25 L-pullups sounds like torture!