Re: Rox's Return - CrossFit

[hard_rox]

i wrote up several days worth of logs while waiting for access to the Training Log section, so i'll just post them now for the record.

Monday Oct 31

Prescribed WO
Five rounds for time:
135 pound Bench press, 21 reps
Run 400 meters

I’ve only just started barbell pressing again, so I used 95 lbs and substituted floor presses for the BP. Finished all reps for each set and probably could have gone heavier. I hadn’t measured a 400m course yet in my neighborhood, and guesstimated the distance. After measuring last night, it looks like I was pretty damn close and probably ran between 400-425m during the sets. Stopwatch is broken, no time.

[hard_rox]

Wednesday Nov 2

Prescribed WO
Clean squat 3-3-3 reps
Run 2000 meters
Clean squat 3-3-3 reps

Used 135lb for the clean squat on all six sets. Probably could have gone heavier since the clean was relatively easy but I wanted to focus on correct form. Only managed 1,600 meters for the run. Definitely need to improve my running ability.

[hard_rox]

Thursday Nov 3

Angie, For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Completion time: 30:45 min
Pull-ups: 16,6,8,6,8,8,7,7,7,7,7,7,8. 15:30 min
Pushups: 30, 25, 25, 20. 5:00 min
Sit-ups: 25, 25, 25. 5:30 min
Squats: 50, 50. 4:45 min

Kuri’s pull-up numbers really kept me focused here. I’d say I really didn’t start kipping until half way thru the sets, even then it was only for the last two reps of each. That was a really tough on the lats. The push-ups were fairly easy, but I was really disappointed with the sit-ups. I did the first set and about half of the second set unanchored, then changed to the anchored version. I thought I would have done much better on those. The squats started out good, but my pace really slowed toward the end. Definitely felt pumped when it was all said and done.

[Marykaa]

shoulders, shoulders.. I'll really have to follow your log to get encouraged that they can heal!

but I'm here to encourage you as well .. that Angie always impresses me! good going !

[BamaDave]

Hey hard-rox, looks like you are doing really well with the CF routines. 100 pullups in 15:30 is very impressive, and you were doing a lot in each mini-set.

[Deserve]

I'll have to dig more into Xfit. The band wagon is getting big. Keep up the log Greg it's good information.

[Buk]

Welcome aboard! Looking good so far. Those pull-up numbers are impressive, and the rest between mini-sets will come down fast. I will enjoy watching your log.

[K-Court]

Good start, Greg. I'll be watching this too. Jeez, I guess this means I'm gonna have to start a log one of these days ... can't let you get a leg up on me, can I? [img]/images/graemlins/laugh.gif[/img]

[kuri]

And a new contender for the title emerges!

Great to see your new log Greg. It's already providing some motivation.

Excellent numbers too! You really kicked some buttocks on Angie. You've obviously got good pulling and leg strength already so you should do real well on Xfit. 2 sets of 50 squats on Angie is better than I could do!

I look forward to seeing more.

[Buccaneer]

Great work Greg

This stuff is appealing to me so I'll be watching your progress

Jason

[Kaiser]

You go Greg! I'm doing Crossfit too.

[hard_rox]

Thanks for the support, guys and gals. Now that i'm back from travelling, hopefully i'll be updating the log more regularly. Until then, here's the last few days worth of data.

Friday Nov 5
Rx’d WO
Snatch 1-1-1-1-1-1-1 reps

Completed:
3x3 at 85 lbs
3x2 at 95 lbs
1x2 at 105 lbs

I kept the weight low since I’m not familiar with this lift. For whatever reason, I envisioned the hardest part of the lift to be getting under the bar. Turns out the limiting movement for me is the overhead squat. I need to work on the technique more to keep the bar over/behind my head so I don’t come up on the balls of my feet. Also noticed I was absorbing the weight with my shoulders after the bar hit the apex, rather than with my legs. The right shoulder gave a twinge on the last few reps with the change in bar direction.

[hard_rox]

Tuesday Nov 9

Rx’d WO
Back Squat 1-1-1-1-1-1-1 reps

Completed
Box Squats
3 @ 195 lbs
3 @ 215 lbs
3 @ 235 lbs
2 @ 240 lbs
Romanian DL
3x8 60 lb DB

I was fighting a head cold Saturday, so opted to skip workouts for the weekend. I flew to Orlando on Sunday afternoon for a 3-day seminar and as a result was limited by the amount of equipment available in the hotel gym. Fortunately they had some DBs and plates, but I was forced to use a Smith machine [img]/images/graemlins/mad.gif[/img] . Decided to do box squats using a 16-inch high bench. The DLs were more for the stretch than anything.

[hard_rox]

Wednesday Nov 10

Prone Rows: 3x8 55 lb DBs
External Rotater: 3x10 10 lbs
Modified empty cans: 3x10 12 lb DBs

Even though today was a Rx’d rest day, I concentrated on shoulder rehab exercises since I’m still not feeling 100% from the head cold. The drinks in Downtown Disney last night didn’t really help either. Gluts are sore from the box squats yesterday.

I'll be getting in after midnight tonight, so i doubt i'll be working out Thursday morning.

[Bond007]

Excellent log, Greg! Glad to see you back in the saddle. Keep up the great work, and hang in there with the shoulders, but be careful with the overhead lifts. Those can really be killers for a previously injured shoulder.

[Bill2380]

Thanks for checking on my log. Great to see another Cross Fit convert. I'll be checking your results regularly. I think that a little healthy competition is a good thing. Hopefully we all push each other to achieve better results. By the way, you really did a number on Angie. My only advice would be modify the WODs as needed so as not to strain your shoulder. Some of these high rep work outs bother my knees and elbows. I went out too hard on some early workouts and still feel it.

[hard_rox]

Jamie & Bill, thanks for checking in. I'm definitely not going to be doing anything that will perturb my shoulders. Exercises like handstand push-ups (HSPU) and push jerks are out for the time being. On less stressful days i'm doing rehab exercises, but haven't been logging them as i should.

Friday, Nov 12

Rx'd WO
50-35-20 rep rounds of:
Handstand push-ups
Pull-ups

Substitutions: Reverse push ups on swiss ball = pullups
Incline pushups on rings = HSPU

Completion time: 16:25

I like doing pull-ups, but I want to keep my focus on the upper back so I substituted in reverse push ups. I usually do reverse push-ups on the rings, but didn't want to have to change the ring height between the exercises. For the incline pushups, my feet are about 3 ft above my hands. the hope is to slowly transition those into HSPU once my shoulder allows it.

[Bond007]

I'm glad to hear that your'e still keeping up with shoulder re-hab exercises. Those will seriously help you in the long run, bro! Sounds like an awesome workout, btw. I'm jealous that I can't do something this along with ya. There's no way my shoulders will ever be able to handle that kind of stress.....ever! Sucks sometimes....

[hard_rox]

Sunday, Nov 13

Rx'd WO
"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight

Bodyweight = 154 lb

Reductions:
DL = 155 lbs (67% of Rx'd load)
BP = 135 lbs (88% " " ")
Clean = 95 lb (83% " " ")

Completion time: 41:30 min.

This routine looked fun............on paper. The first four sets seemed to go on forever!! Probably could had finished faster if I didn't use just one bar. For whatever reason i didn't think i had enough weights to use both the BB and my trap bar. There's always next time.

I was hoping to stick with 85% of the prescribed load, but realized after the first set at 195 lbs that i wouldn't get thru the routine before lunch time (started at 5 AM). In hindsight, could have done bodyweight for the bench press (did floor presses) and finished the last three sets at 155 lbs. The cleans killed me and really slowed my pace. Bumped up the weight to 135 lb the last two sets just because i got tired of switching plates.

great workout. we'll see how i feel tomorrow.