3/30/09 WOD

CrossFit WOD - "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Rick's WOD - "Nicole" as rx'd
7 rounds
11,9,10,9,10,10,7 = 66 total pull ups
This was 20 off my previous total on 1/30/09 of 86, but I subbed a 2 minute bike on the wind trainer for the run and no way does cycling for a set time on the trainer equate to running the 1/4 mile I ran today. Not Apples to Apples.

I met with Joe Johnson, RKC kettlebell instructor. I am going to work with him once a week to learn how to swing the kettlebells. I am looking forward to this.

3/29/09 WOD

CrossFit WOD - "Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo dead lift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Rick's WOD
Wall Ball - 30,28,25 = 83
Sumo Dead Lift High Pull - 20,15,20 = 55
Box Jump 15" Box - 15,18,18 = 51
Push Press - 14,10,10 = 34
Row - 10,12,14 = 36
Total = 259 -- PR by 11

My son Matt ran the timer and logged the reps. I felt horrible after round 1. I spent 20 minutes on the floor motion less after this WOD. However, you really feel like you have accomplished something when you get through this one.

Finished the day with 135lb, 155lb, & 165lb sets of 8 reps of Back Squats.

3/28/09 Rest Day

3/27/09 WOD

CrossFit WOD
10 rounds for time of:
10 Pull-ups
10 Ring dips

Rick's WOD
10 rounds for time of:
10 Pull-ups - 1 & 2 no assist, 3,4&5 light band, 5-10 medium band assist
10 Ring dips - light band assist
Time - 12:37

Finished the workout with 2 sets 8 reps 155lb back squat & 1 set 8 reps 165lb back squat. The back squats were the best squats I have ever performed. Not sure why, but depth was great and easy.

Shoulders still a wreck. I am meeting with a RKC certified kettlebell instructor Monday evening to begin kettlebell instruction. I am psyched!!!

3/25/09 & 3/26/09 WOD

3/25/09 CrossFit WOD
Front squat 3-3-3-3-3 reps

95, 115, 135, 155, 165 (2 reps). The hardest part was keeping the bar racked. My wrists really hurt. Almost like I was trying to support the entire weight with my wrist.

3/26/09 CrossFit WOD
Four rounds, each for time of:
800 meter run

3:41, 3:41, 4:14, 4:52 - I was OK with the first two times. Third was slow, but consistent. The fourth run was more like I jog. I just wanted to quit and puke or puke and quit. I'm not sure which came first.

I thought about trying to make up a WOD that I missed while I was working on my shoulder. I opted out and completed 5X20 Abmat sit ups. I also benched some light weights using the bar and dumbbells.

3/25/09 Golf Day

Played in the Wednesday night two-man scramble at our local golf course. I didn't get home until after 9:00 pm so I will make up today's WOD tomorrow along with the scheduled WOD.

3/24/09 Rest Day

3/23/09 - I'm Back - Day 6 Shoulder Rehab & WOD

I began today's work out with DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Then I completed circuit five of DieselCrew.com - Shoulder Rehab Protocol

Followed up with CrossFit WOD - "Karen"
For time:
150 Wallball shots, 20 pound ball

As Rx'd - 9:57
First CrossFit WOD since 3/17. My shoulder feels much better, we will see how I sleep tonight.

Finished with 2 sets of 8 reps of 135lb & 1 set of 8 reps of 155lb back squats.

I found out there is a certified Russian kettlebell instructor in Hannibal. I emailed him today to check in to private lessons.

3/22/09 - Day 5 of Shoulder Rehab

3 sets of 8 reps of 155lb back squats - Day 24. I wanted to get them done before I

30 minutes Cycling on wind trainer

Then I completed the third circuit of DieselCrew.com - Shoulder Rehab Protocol

3/21/09 - Rest Day

The DieselCrew.com - Shoulder Rehab Protocol calls for a rest day. So I took today off.

3/20/09 - Day 3 of Shoulder Rehab

Last night I slept with as little shoulder pain as I have in I don't remember how long.

Warmup as usual was DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Then I completed the third circuit of DieselCrew.com - Shoulder Rehab Protocol

I finished with 3 sets of 8 reps of 155lb Back Squats - Day 23

3/19/2009 - Shoulder Rehab Continues

My shoulder is feeling better. I am not sure if the rehab work is helping or just the rest. Anyway, I began today with DieselCrew.com - Ultimate Two Minute Shoulder Warm Up
Then I completed the second circuit of DieselCrew.com - Shoulder Rehab Protocol

I finished with 3 sets of 8 reps of 155lb Back Squats - Day 22

3/18/2009 - Shoulder Rehab

I had a horrible time sleeping after last nights work out. My right shoulder ached all night long. The only comfortable position was on my back and can not sleep on my back. My shoulder has been bothering more and more so I have decided to take a week off from the CrossFit work outs and attempt to rehab my aching shoulder.

Today I began with DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Then I completed the first circuit of DieselCrew.com - Shoulder Rehab Protocol

I finished with 3 sets of 8 reps of 155lb Back Squats - Day 21

3/17/09 - WOD - Happy St. Patrick's Day

CrossFit WOD - "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Yeah Right

Rick's WOD - "Murph"
As Rx'd
44:57 (PR by 4:33)

This must be the holiday WOD. Last time it was on New Year's Day. It was horrible. I broke it into sets of 5 pull ups, 10 push ups, & 15 squats. Push ups are killing my right shoulder. I'm going to have local M.D. take a look at it. All symptoms (according to Google) indicate ratator cuff injury, but I think I'll get a second opinion (LOL). The final mile was more like a death march than a run, but I finished.

Finished off with 3 sets of 8 reps of 155lb back squats. Day 20

3/16/09 Rest Day

I made a decision today that I need to fully rest on rest days. In other words I am modifying my squat challenge. I still plan to complete 30 days, but I am only squatting on the days of a CrossFit WOD. So, I will be squatting 3 days then rest one day until I complete the 30 days. I am getting to know my body better each day and I know I need the rest day. Thanks Damon.

3/15/09 WOD

CrossFit Wod - "J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

21-15-9 reps of:
Handstand push-ups - Band Assisted heavy
Ring dips - band assisted light
Push-ups
Time - 10:00 minutes

3 sets of 8 reps of 155lb back squats

30 set ups

This was an extremely difficult wod. My shoulders were sore prior to the work out. Now they just ache. I am looking forward to tomorrow's rest day

3/14/09 WOD

CrossFit WOD
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Five rounds for time of:
115 pound Hang squat clean, 9 reps
30 Rope Pulls with band assistance
This workout sucked. Friday night was a late night with a few extra adult beverages. So I felt a little under the weather prior to the workout. I knew I would scale the weight, but thought I could handle 135lbs. I did a few reps with 135 and it was too heavy. I dropped to 115, which was tough, but doable. I hung a section of rope over my pull up bar for the rope pulls. I planned to do 45 per round, per CrossFit sub, but lost focus on the first round and quit after 30. As I got further into the WOD, that was plenty. Time 21:41.

3 sets of 8 reps of 135lb back squats. Day 18

3/13/09 WOD

CrossFit WOD
Back Squat 3-3-3-3-3 reps

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Back Squat 3 X 135, 155, 185, 195, 205
Finished with 8 x 155 lb back squats.

My right shoulder is still aching from yesterday's wod

3/12/09 WOD

3/11/09 CrossFit WOD
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

AMRAP in 30 minutes
Five pull-ups
Five bar dips
15 Sit-ups
23 rounds in 29:50. My shoulders are killing me.

3 sets of 8 reps of 150lb back squats. I missed yesterday's squats when I took a rest day. I plan to finish out the 30 day challenge.

3/11/09 - Rest Day

I took a self imposed rest day. I had a late meeting and came home bushed, so I decided to make up today's wod tomorrow.

3/10/09 WOD

CrossFit WOD - CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Dead Lift, 1 rep

Rick's WOD
Back Squat - 135, 155, 165, 185, 205, 215, 225, 235(PR) - Depth is better
Shoulder Press - 10X45, 95, 105, 115, 120(PR)
Dead Lift, 135, 225, 275, 295, 305(failed)
Total = 650lbs (PR - 635 on 1/24/09)
I only increased by 15 lbs on the total, but was tired and sore. I am not sure the squat challenge is helping so I am increasing the weight to 150 lbs.

2 sets of 8 resp of 150lb Back Squat. Day 15 of the 30 day squat challenge. I only completed 2 rounds since I performed 8 squats in the WOD

3/9/09 WOD

CrossFit WOD-
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Rick's WOD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups - used band harness for assistance
10 L Pull-ups - form was poor
15 Steps, Walking Lunge
Completed 10 rounds with 30 seconds remaining

3 sets of 8 reps 135lb back squat - Day 14 of 30 day squat challenge

30 ghd sit ups to horizontal
30 back extensions

3/7/09 WOD

CrossFit WOD
Run 5 K

Rick's WOD
30 minutes cycling on wind trainer
Weighted Pull Ups - 3xBody Weight(BW)+16lbs, 3XBW+21lbs, 3XBW+26lbs, 2XBW+31lbs, 2XBW+36lbs, 2XBW+41lbs, 2XBW+46lbs, 1XBW+51lbs, 1XBW+61lbs. I used a weighted vest + dip belt with plates.
3 sets of 8 reps of 135lb back squats - Day 12 of 30 day squat challenge.
30 GHD setups to horizontal
30 Push Ups

3/6/09 WOD

CrossFit WOD - "Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Rick's WOD - "Jackie"
10:39 as rx'd

3 sets 8 reps 135lb back squats - Day 11 of 30 day squat challenge. "Just Do It."

3/5/09 WOD

CrossFit WOD
Clean and Jerk 1-1-1-1-1-1-1 reps

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

3 X CFWU - Subbed Push Ups for Dips. I was sore from yesterday's WOD, so I decided I better get back to doing the CFWU prior to the recommended WOD.

Wrist exercise using 5lb clubbell

5 X 45lb Clean and Jerk to work on form

Clean and Jerk - 135, 135, 135, 135, 135, 135, 135. I was sore and tired so I kept the weight medium and worked on form. Form still sucks.

3 sets of 8 reps 135lb back squats - Day 10 of the 30 day squat challenge. One third of the way done. My quads are sore from yesterday's air squats. Go figure?

3/4/09 WOD - Makeup

CrossFit WOD - "Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Rick's WOD - "Barbara" as Rx'd
4:19, 4:31, 4:57, 5:58, 5:53 Time from 1/29/09 5:55, 5:45, 6:30, 6:15, 5:35
I started out smokin'. My first three rounds crushed my time from 1/29/09, then I hit the wall, but I was happy with my performance.

I still have to complete day 9 of my 30 day squat challenge. It will be tough after doing 250 air squats for time. Ouch!!!

About 2 hours after finishing the WOD, I got through my 3 sets of 8 reps of 135lb back squats. The squats took some effort.

3/3/09 Rest Day & Squats

I took an early rest day due to the local high school basketball team's sectional game. With a 90 minute drive to the game, there was no time to complete CrossFit WOD "Barbara" I did continue with my 30 day squat challenge by completing 3 sets of 8 reps of 135lb back squats before we left for the game. Day 8.

3/2/09 WOD

CrossFit WOD
Deadlift 1-1-1-1-1-1-1 reps

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Deadlift
5 X 135lbs Warm Up
225, 275, 295, 305(pr), 315(failed), 295, 305, 310(failed)

3 x 8 reps of 135lbs back squats - Day 7 of 30 day squat challenge. The challenge has become more a mental challenge than a physical one.

3/1/09 WOD

CrossFit WOD - "Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings - Used T-Bar loaded with 2 x 25lb plates
12 Pull-ups
Time - 10:06 - I really wanted to break 10 minutes. Pull ups were sloppy. I need to work on kipping technique.

3 x 8 reps of 135lbs back squats - Day 6 of 30 day squat challenge.