Re: Rox's Return - CrossFit

[FlyinM]

A: that's just a sick workout
B: that's a HUGE improvment!

great job!

What he said! Damn, Greg, that is freaking awesome improvements. Hope the shoulder doesn't continue to be a bother.

[K-Court]

Man, what great results Greg. 17 pullups in your first set .... I'm thinking your shoulder must be better now!! [img]/images/graemlins/smile.gif[/img]

[hard_rox]

Thanks guys. The shoulder is fine for pulling exercises but talks to me when under any type of overhead load. Dips are still touchy too. I'm shying away from those exercises for a few more weeks.

Bill - I'm usually down by 9 PM. I work 6 to 4 and have to leave the house by 5:15 AM. That means if I want to workout I've gotta be vertical at 4 AM. Its not much fun, but at least I look good as a result. [img]/images/graemlins/tongue.gif[/img]

[hard_rox]

Monday, Dec 9

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

Modifications:
205 lb DL (115% of Rx'd load for my BW)
Decline ring push-ups (feet 2.5 ft above hands)

Decline Ring P-U: 6,8,8,8,8,8,8,8,8
Completion time: 14:31 min. (4:24 faster than 12/17)

I adjusted the way I do decline push-ups this morning. I realized with my body fully extended up the ladder, my pressing motion was making the rings sweep an arc away from the ladder. Today I placed my feet lower on the ladder but positioned my hips more directly over my shoulders/hands. Much tougher.

[hard_rox]

Tuesday, Jan 10
Rest

Wednesday, Jan 11
Rx'd WO
Hang power clean 3-2-2-2-1-1-1-1-1 reps

Modification: Hang clean for HPC
1x3: 95 lbs
1x3: 115 lbs
5x3: 145 lbs

I've done very little hanging work so I really focused on form, especially finishing the third pull before bending the arms. Didn't think doing singles was prudent at this point based on my skill level.

Lots of warm-up today as I've been rather stiff & achy the last few mornings. Did some Burgener warmups (at least the first two movements, couldn't remember the rest) and OH squats with a dowel & BB. The article on OH squats in the Xfit journal really helped me pick apart my form.

[Deserve]

Getting a little old are you (stiff and achy).

[Buk]

A sub 25 minute "Angie" gives excuse for feeling stiff and achy, awesome job. Decline ring push-ups sound very difficult. Blasting through them and deadlifts - even harder.

[hard_rox]

Getting a little old are you (stiff and achy).

You're not too far behind. I think it's a combination of a slight cold and sleeping alone the last few nights. My wife is out of town at a conference and I suspect that I'm getting deeper sleep and not moving around as much as normal. Either way it feels like someone has worked me over with a bat when I wake up.

[FlyinM]

Getting deeper sleep while the wife is away.....
hmmmmmm... It's just the opposite for me. It's like I can sense that she is not there. [img]/images/graemlins/confused.gif[/img]

[hard_rox]

Sunday, Jan 22

Rx’d WO
5 rounds;
400 meter run
15 HSPU
15 pull-ups

Modifications = decline pushups on parallelettes

3 rounds = 12:25

My legs felt weak during the run, probably from going heavy on squats two days prior. We had a nice break in the weather so I was eager to run. I took the parelleletts outside and did the pull-ups and decline pushups on a tree in the front yard.

Monday, Jan 23

Rx’d WO
Back Squat 3-2-2-2-1-1-1-1-1 reps.

5x135
3x185
2x3x235
2x5x185

Tuck Sit = 4x15 sec
L-Sit = 4x10 sec
Tuck Planche = 3x10 sec
Handstand = 2x30 sec

Tuesday, Jan 24

Push / Pull Workout: Floor presses & Prone Rows

Floor Press
5x135
3x155
1x185
1x205
1x225 (PR)
2x5x185

Prone Row
5x135
3x5x175

I haven’t maxed on bench in over 10 years so I was pretty happy with hitting 225 lb, especially since it’s only been a year since the shoulder operation. Having a big bench number isn’t very high on my list and I’m content with where I’m at on this exercise for the foreseeable future.

[kuri]

Congrats on the bench. That's a great number, especially considering your BW. No wonder you can nail the muscle-ups.

Good seeing your log up & running again.

[Buk]

Yes, the floor press is impressive, but I am pretty sure I am more impressed by 3 rounds of: 400 meter run, 15 decline push-ups, and 15 pull-ups all in 12:25. That is blazing fast. Good job on the gymnastic static holds. You are holding handstands and doing incline push-ups, are handstand push-ups going to become an option, or will they always be to dangerous for your shoulder?

[hard_rox]

[ QUOTE ]
Good seeing your log up & running again.

[/ QUOTE ]
Thanks. I haven't seen too many posts get deleted recently by the website going down so I figured it was safe to venture back. My Excel spreadsheet log is really pretty boring.

That's a good question, Craig. I'm seeing an ART guy tomorrow and we'll see how the treatments go. At this point the operated shoulder isn't an issue with pressing. Even if the ART relieves the pain in the other shoulder, I think I'll still be a bit hesitant to do direct overhead work vs incline presses.

[hard_rox]

Thursday, Jan 26

Deadlift
5x5, 265 lb

Tuck Sit = 4x15 sec
L-Sit = 15,15,15,10 sec
Tuck Planche = 3x10 sec
Straddle press to handstand = 1
Handstand = 2x30 sec

I'm really having a hard time with the straddle press to handstand move. I can't seem to get comfortable using my head/upper back as the leverage point against the wall. I need to consult some of the gymnasts over at Power Athletes.

[hard_rox]

Friday, Jan. 27
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: 15,10,6,5,4,4,4,3 = 51 (46 on Dec 5)
push-ups: 21,20,20,13,13,13,12,10 = 122 (107)
sit-ups: 13,13,13,13,12,11,11,10 = 96 (58)
squats: 15,15,15,14,13,12,13,13 = 110(94)

total = 379 (305)

I think I can break the 400 mark next time around. My pullups were lagging and I think I can improve in the situp & squat departments. I have no idea how Kuri hits the 500 level. [img]/images/graemlins/shocked.gif[/img]

[kuri]

Great pullups numbers HR.

In fact, excellent numbers all round. I may do this one today but due to yesterdays benching & pullups I'm not expecting great numbers. But I do need some cardio work.
My previous numbers were due alot to pushups and a steady pace on the other exercises.

[Bill2380]

Great work Rox on all your workouts. How did the ART thing go with your shoulder?

[hard_rox]

I have mixed feelings about the ART practitioner. He has the top certifications and reportedly is an ART instructor, but I just didn't get a good vibe from him. Maybe it's my suspicion of chiropractors in general that has biased my opinion. Anyway, he determined there is some tightness in my lat and another deeper muscle (forget the name) which is causing the pain. He said it was a fairly simple problem and it should be resolved in about a month. "A month?" I ask. "Yeah, come in twice a week for the next four weeks and it should be cleared up." At $55 a pop (out of my own pocket) that's an expensive fix. I knew my "spidey senses" were tingling for a reason. After next Tuesday’s session I’ll ask what Bill Hartman has to say about the whole thing.

In the mean time, he said no pull-ups or lat pull-down type movements. I guess I'll be focusing on legs and my core for the next few weeks.

[Deserve]

Can you say boat payment? I can.