Re: Rox's Return - CrossFit

[hard_rox]

Chris, I'll join as long as there aren't any dues. [img]/images/graemlins/wink.gif[/img] John, thanks for your prayers. Based on what the doc said last time, it's nothing serious and can be remedied by an out-patient procedure.

Thursday, Feb 23
5x5 of
225 lb Deadlift
Decline Push-ups

L-sit: 3x20 sec
V-sit: 3x5 sec
Tuck Planche: 3x15 sec
Straddle Press to Handstand: 3

The deads felt good the first two sets, but the three weeks of rest really killed my strength levels and the remaining sets were tougher than expected. Probably should have gone lighter. We'll see how bad the DOMS are tomorrow.

[Mahler]

Greg,
That's a pretty good weight for deads in a 5x5 after a long layoff. The strength will return and you are a fighter. How many decline push-ups were you able to do? I am assuming you mean with legs raised. I have been working on these just for fun.

Mahler

[hard_rox]

Friday, Feb 24
Rx'd WO
3 rounds for time:
100 ft walking lunge
50 squats
25 back extensions

Completion time: 12:32

The hammies felt good this morning, although the lower back was a touch sore. So why not stress the lower back some more with back extensions, right? [img]/images/graemlins/tongue.gif[/img] I enjoyed today's workout, even wobbling up the basement stairs.

[Buk]

I did that same workout on December 27, with the exact same time. Glad that your hammies were feeling good this morning, because I doubt they will for the next few days. That workout was fun, but left me aching for quite a while.

I am still in awe of you guys that can sustain rounds of "Cindy" at under a minute a round. My first few rounds are at about that pace, then the push-ups really start to hold me back. Great job!

You can't have fallen too far appart, but hopefully the Doc can get you put back to gether and feeling 100%

[BamaDave]

The CF Coach is up to evilness, I see!! Ouch!!

[Deserve]

cF has some insane workouts. Walking lunges for time just sounds like it hurts.

[hard_rox]

Sat. Feb 25
Rest
Sunday, Feb 26

Squat
6x4, 195 lb

L-sit: 3x20 sec
V-sit: 2x10 sec
Tuck Planche: 3x15 sec
Straddle Press to Handstand: 3
Handstand: 2x40 sec

This week will be the ramp-up to my OLAD program. I went with a weight that I though was on the lighter side for the squats since it's been awhile. Turns out it was still %80 of my 1RM. I'll be shooting for 85%+ for the DLs and squats using an 8x3 method. For cleans i'm going to follow a 5x5 method to start. I still have to dial in a weight for this one.

[hard_rox]

Monday, Feb 27
Rx'd WO
Five rounds for max reps:
Bodyweight bench press
Pullups

Completed:
Floor press: 60 lb DB's 15,14,12,10,10
Pull-ups: 12,11,11,10,10

External Rot.: 3x10, 10 lbs
Long Lever Eccen.: 3x10, 10 lbs

I opted for DB's today since I was using the gym at work and noise isn't an issue. Started out with 75's but was quickly reminded of the difference between DBs and a BB. I was dissapointed with the first set of pull-ups at the time, but in hindsight I shouldn't complain considering I just came off a break.

[Mahler]

Damn, those pullups amaze me. I still can't seem to get more that 4 or 5 good ones at a time. I need to work on those.

Mahler

[K-Court]

Gotta agree with John, Greg. Those pullups are amazing. I consider myself fairly decent at them, but I doubt I could get those numbers. I was bushed after the 3X12 in HGM 1. I really doubt I could have done another 2X10. No way.

[Buk]

I am very interested in seeing how the OLAD thing works for you. I am prioritizing front squats, but my format may look similar: front squat every other day, and filling the gaps with Crossfit type stuff. But it will have to be something that mostly gives my legs a break, which isn't too common in their workouts.

I noticed that your pull-up numbers didn't hardly drop at all across the 5 sets, that is one of my weaknesses. My progression looks a lot more like your DB press reps.

[kuri]

Good work Greg.

Are you doing freestanding handstands for 40 seconds? That is really good and when your shoulders feel better I bet you'll be hammering out some freestanding HSPUs.

[hard_rox]

Craig, I'm still deciding between the OLAD and ME Black Box format. The latter has a heavy day between two Xfits (ABA, ABA), while the OLAD format (or at least my version) is a heavy lift every other workout ABA,BAB. I may stick with the OLAD for the next month or two and as the weather breaks switch to the Black Box format for more outside Xfit routines. As it stands right now, I'm just going to stick with 3 or 4 Xfit routines rather than have to decide each time whether the Rx'd one is too taxing on the body part I just did or am going to do. Once spring comes and I can do more outdoor running, I'll go into random mode with the Xfit.

Chris, I'm still doing the handstands against a wall, but trying to freestand as much as possible. I'm good for about 10 seconds before drifting too far in either direction. Doing them on the paralleletts really allows for a lot more wrist conrol than on the floor. I'm very pleased that they do not aggrevate my shoulders. Now if I could only translate that into a 150 lb pain-free snatch, I'd be in heaven.

[hard_rox]

Tuesday, Feb 28

Deadlifts
275 lbs (83% 1RM): 3,3,3,2,3,2

L-sit 3x20 sec
V-sit 2x10 sec
Tuck Planche 3x15 sec
mod. TP-2-SP 3x5 sec
Straddle Press to Handstand 5
Handstand 2x30 sec

The deads were a killer. I don't think I've ever done multiple sets at >80% 1RM. I can see why trainers say you're not really working unless you're above that level. Probably should have completed two more sets of singles but I was spent and this is supposed to be my "break-in" week. Looking forward to a rest day tomorrow.

[Mahler]

Greg,
Fully agreed on the deadlifts.
I managed 3x12x275 for my New Rules and they are killers. We are pretty close in 1RM. Being my best lift, I almost always go 80% or higher, regardless of the rep range. OUCH!

And, by the way, really nice going on those deads.

Mahler

[BamaDave]

I admire anyone who can do a handstand - that takes a lot of strength, coordination, and concentration!

[hard_rox]

Wednesday, March 1
Rest
Thursday, March 1

Rx'd WO
21-18-15-12-9-6 and 3 rep rounds for time of:
Back Extension
Pull-up
Push-u

Completion time: 15:05

Ext. Rotation. 3x10, 12.5 lbs
Long Lever Ecc. 2x10, 10 lbs.

My continuous reps for pullups really dropped off after the second set. Managed sets of 10, then struggled in the 4-6 range the rest of the workout. I used rings for the pullups and I think the change in hand orientation took it's toll.

[Mahler]

You did 21 pullups in a row on that sucker?

I am not worthy.

Mahler

[BamaDave]

That's a great time with all of those pullups! [img]/images/graemlins/cool.gif[/img]

Don't you workout at home?? Do you do your back extensions over a bench??