3.12.10

Treatment w/Dr.Daniel Lord...progress!

Nasty Girls- 30# vest
3 rounds for time
50 squats
7 muscle-ups
10 hang power cleans 135#

11:20

"The Corps"- 30# vest
Five rounds for time of:
400m run
25 Pull-ups

16:17

Tabata hollow rocks
stretching

3.11.10

5.25 mile run w/30# vest

48 minutes?...Hyde Street Hill slowed me down...that vest is not built for speed, nor comfort!

50x consecutive GHD sit-ups

3.10.10

30# vest
3 rounds
10 push-ups
10 K2E
10 med ball cleans 20#

WOD-
4 Rounds for time of:
6 Chest-to-bar pull-ups
6 Ring dips
500 meter row
6 Thrusters 135#
w/30# vest

15:06

3.9.10

WOD: NM/AR/OK/MS/North Texas Sectional WOD #3
For time (20 minute cut-off):
250m Run
25 Squat Snatches 75#
25 Kettlebell Swings 1.5 pood
25 Overhead Squats 75#
25 Box Jumps 20"
25 Sumo Deadlift High Pulls 75#
25 Wall Balls 20#
25 Thrusters 75#
Run 250m

11:14

10 Rounds
15 hollow rocks
5 HSPU

Low back gave out on me mid-WOD...gotta try this one again and see if I can get thru without having the same issue.

3.8.10

REST

Appointment with Dr. Daniel Lord over at the Chiro Medical Group... http://www.chiromedicalgroup.com/node/312 ...jumper's knee(s) is the problem. Excellent treatment. Left the appointment encouraged by what I need to do (treatment wise) to restore my knees to full strength. In addition, I think Dr. Dan figured out what caused the issue in the first place and has recommended certain exercises to help my knees track correctly moving forward.

If you have any issues, I highly recommend you see Dr. Dan...I wish I would have committed to this sooner.

It will be nice to train pain free in the future...

3.7.10

Manza and Natalie- sidewalk of Howard Street

Crossfit Mainsite WOD
21-15-9
225# Deadlift
135# OHS (from the ground)

5:45

Drained today...active rest day to follow. Getting my knees checked out by Dr. Lord...hopefully, nothing major?

3.6.10

5 mile run- 30# weight vest

3.5.10

Warm-up
3 mile run- 30# weighted vest

1pm class @ Lalanne

WOD- 30# weighted vest
800m run
10-9-8-7-6-5-4-3-2-1
135# Clean & Jerk (full squat)
Burpees
800m run

40:26

Ouch! No joke with the vest on...difficult to manuever in and out of cleans and burpees. Glad that's over...gonna ice my knees all night cuz they are barking at me BIG time!

3.3.10

Stretching

Back Squat
5-5-5-5-5
275#

Finisher
21-15-9
Snatch 75#
Burpees

5:46

3.3.10

Active Rest Day

Stretching

2500m row- 9:17

150x hollow rocks

3 minute interval- running clock
15x burpees on each minute mark

Stretching

New routine- ice my knees daily- at home, at work, wherever! Gotta get over this jumper's knee problem.

3.2.10

30x OHS PVC

Max pull-ups- 40

5 rounds- 6 minute intervals
1 minute Max effort
Muscle ups
Hang power clean 135#
400m run

41 muscle ups
63 HPC
1:30 avg 400m run

Ripped big time on the last round of muscle ups...got 4 in and had to shut it down. Held 10 thru 3 rounds, 7 in round 4 and then the wheels fell off (or rather the skin broke on my wrist/hand). Really like these types of wods because it's endurance and strength focused...best of both worlds.

3.1.10

Deadlift Strength work with Natalie

375#
5-5-5-5-5 (3 minutes rest in between)

Finisher
10 rounds
10x GHD sit-ups
10x GHD back extensions

Gonna get stonger on these deadlifts even if it kills me!

2.28.10

5K row

19:00 (1:54 avg pace per 500m)

Day of rest for my knees...super sore!

2.27.10

"CANDY"
5 rounds for time
20x pull-ups
40x push-ups
60x squats

13:59

Sage Oly Seminar

Great Oly seminar...if you did not attend, you missed a great day at Lalanne...thanks to Chris and Maribel for setting this up!

Mike- you're an animal...to do Candy once is difficult, let alone back-to-back and you beat your first time...great effort...and yes, you should skip fight gone bad and REST. I struggle with the idea of REST but the physical benefits exceed the mental desire.

2.26.10

650m jog
Tabata hollow rocks- 14 avg

Weighted chin-ups followed by ring dips
1.5 pood

WOD
800m run
21-15-9
Hang clean 135#
Burpee to box jump 24" box

14 minutes

2.24.10

Warm-up

50x GHD sit-ups
Double-unders

3 rounds of Cindy

WOD
3 rounds
35x KB swing 2 pood
25x DB Thruster 40#
15x HSPU

23:12

Molly brought it tonight...WOD was a shoulder killer!

2.23.10

Strength Training w/Kurt and Mark

Front Squats (kg converted)
133# x 5
199# x 5
221# x 5
221# x 5
243# x 5
254# x 3
259.5# x 1

Deadlift
133# x 10
221# x 5
287# x 5
309# x 5
375# x 5
375# x 4
375# x 4
375# x 4

Quick Finisher
21-15-9
Pull-ups-Push-ups-Squats

Good to get some strength work in...gonna make the front squats a weekly routine until I can get to 300#.