30 Muscle ups for time
13:27,
this one felt good, I noticed I was coming up out of the dip crooked or leaning to my injured side. Tried to fix, not the easiest to fix when doing an already hard exercise.
23 May 2009
Thursday
I am hurt, my lower back, hip, is hurt again and will prevent me from using any loads for a couple of weeks. So I am focusing on gymnastic WOD's as I did today.
3 rounds of
30 Squats
30 Ring push ups
30 Knee's to elbows
The first 5-8 reps of the squats I notice I had a significant butt 'wink' which I do not normally have and tells me that I am really tight in my hamstrings and lower back which is why I am in so much pain. SO I focused on controlling that and I did no dot this workout with as allot of intensity and I did not do the last round of knee's to elbows as I could feel my lower back tightening up significantly.
total time 21:30
3 rounds of
30 Squats
30 Ring push ups
30 Knee's to elbows
The first 5-8 reps of the squats I notice I had a significant butt 'wink' which I do not normally have and tells me that I am really tight in my hamstrings and lower back which is why I am in so much pain. SO I focused on controlling that and I did no dot this workout with as allot of intensity and I did not do the last round of knee's to elbows as I could feel my lower back tightening up significantly.
total time 21:30
19 May 2009
Tuesday
CrossFit Football TOTAL
Power clean 185(pr) 210(F) 190(PR)
Back Squat 250, 275(PR) I stopped at 275, it barely went up.
Bench Press 225(F) 205, 215, I jumped into heavy weight to soon.
Deadlift 315(F) 305(F) 295,
I am now in pain, I have something pinched, out of line, nerve damage, muscle spasm's....etc.... I will be seeing Dr. Judge tomorrow. ugh, for now I may have to self medicate.
total= 975
Over all I am very happy with my back squat. It was heavy, but it felt good. Also the power cleans felt great. I know I could have done more than 190, but I will take a PR any day. I do not know if I will be doing any totals for a while, maybe a week of max effort But I think the back squat sets my deads up for failure. So maybe a 3 day series of max effort will be more beneficial.
Power clean 185(pr) 210(F) 190(PR)
Back Squat 250, 275(PR) I stopped at 275, it barely went up.
Bench Press 225(F) 205, 215, I jumped into heavy weight to soon.
Deadlift 315(F) 305(F) 295,
I am now in pain, I have something pinched, out of line, nerve damage, muscle spasm's....etc.... I will be seeing Dr. Judge tomorrow. ugh, for now I may have to self medicate.
total= 975
Over all I am very happy with my back squat. It was heavy, but it felt good. Also the power cleans felt great. I know I could have done more than 190, but I will take a PR any day. I do not know if I will be doing any totals for a while, maybe a week of max effort But I think the back squat sets my deads up for failure. So maybe a 3 day series of max effort will be more beneficial.
Monday
This week I am going to do my own programming again.
This day we, Eric and I, did a WOD not for time, but for reps. The rules went like so
1 person rows 500m while the other performs given exercise. You only have the time to do the exercise while the other is rowing then switch. It went like this:
500m row
45lb walking overhead lunge
500m row
55lb Kettle bell swing
500m row
20" box jump
500m row
35lb Ketlle bell Snatch (1 rep per arm)
The hardest part about this WOD was definitely the row. We averaged around 35 reps per exercise each round and 1:45/500m
I think to give this WOD a nice twist is to make time hacks, and fowls. So must get all 500m rows done by 1:42 or something like that.
This day we, Eric and I, did a WOD not for time, but for reps. The rules went like so
1 person rows 500m while the other performs given exercise. You only have the time to do the exercise while the other is rowing then switch. It went like this:
500m row
45lb walking overhead lunge
500m row
55lb Kettle bell swing
500m row
20" box jump
500m row
35lb Ketlle bell Snatch (1 rep per arm)
The hardest part about this WOD was definitely the row. We averaged around 35 reps per exercise each round and 1:45/500m
I think to give this WOD a nice twist is to make time hacks, and fowls. So must get all 500m rows done by 1:42 or something like that.
Saturday 'Fun Run'
I went on a fun run, I some times do this, just go for a run, and not worry too much about time. I actually enjoy running. Anyhow, 3.88 miles at just over 32 minutes. Which comes out to about an 8:20 mile.
I do need to do some more running, and I am going to try and run once a week for the next few months. Or at least 3x a month.
I do need to do some more running, and I am going to try and run once a week for the next few months. Or at least 3x a month.
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