Overhead squat 3-3-3-3-3 reps
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Dang! I (unlike one of my esteemed coaches, who also demands a chick bar) heart overhead squats! Sad to miss those.
Due to my range of motion issues I will have no choice, but to go easy today. Probably just the stick maybe the bar if things go well. I still think that flogging myself with empty cans of guinness and kath throwing avocados at me is very similar to pergatory. I am weak and must continue to work with my Spartan brothers and sisters.
On a side note: I dont think that Kath and I should be allowed to work out near children. I felt really bad for the cute rock climbing kids that had to endure our involuntary potty mouths.
QF are you still on cruches?
Hey everyone at CrossFit Rx I just wanted to say goodbye and it was nice meeting everyone that I got a chance to meet. I am off to play soldier tomorrow. I have basic training for 2 months then Officer Candidate School right after! Hope to stop in for a WOD once I get some time to actually rest.
Hope everyone has a great 2009 and I better see you at the Games this year DeMarco.
P.S. QF Thanks for the friendly banter!
Yes, still on crutches, and no, I am not becoming any more graceful at needing help or having limited mobility. Still not driving, which is the most difficult. The good news is that the swelling is down, the bad news is that with it comes increased pain.
QF: WTF did you do?
“Range of motion issues” hehe what..? recto-cranially-inverted?
I’m claiming to have tourettes. That’s my story and I’m sticking to it. What we need are t-shirts that have a PRE-apology on it, something like “sorry if I curse (and I WILL be cursing) but this wod hurts like a muthafuka”
Laura, all night LONG, numbers kept floating around my head “fat blocks blah, blah, minus one carb add a protein equals calculus on crack” AAGGHHH!! I need a special zone-for-retards class please. I’ll make you some hummus for payment. iiffff you’ll tell me how many blocks it is according to my recipe before I make it lol.
My upper body feels just a liiiittle bit tight, but kinda strong. Next phase, DOMS. You know it.
Kath that zone lasagna kicks ass I cant remember how to log it was it 2c, 4p, 6f? QF do you need a ride to the gym? let me know.
Austin, thanks for what you do, we owe you more than can be repaid. Good luck and let us know if you need anything. I’m practiced at sending care packs. Check out this article http://www.againfaster.com/articles/
Gonna do this workout tomorrow. I have a doctors appointment this afternoon and won’t make it to the gym in time. Yesterday I was so out of it and spent…felt a bit off…so i didn’t come in. Hope to see you all on Thursday.
Well, Terri, I wasn’t working hard enough, and was getting schooled by the CFATL people and finally pushed L and D over their complaint threshold and BAM! One of them kicked me real hard in the ankle and the other pushed me down! That’ll teach me!
No, I was dropping off of the pull-up bar, landed incorrectly, yet enthusiastically and have a severe sprain to my ankle. I am relieved to know that our trusty coaches knew exactly what to do and that all the things the ER doctor said, Damon had already said! Laura was all “think about something other than the pain” and, like the true QF I am, I responded “I want to be able to work out so that I don’t have to go on the Zone!” Lisa whisked me to the er and waited for me while Laura entertained the girls. After Damon carried me to the car. WHAT?!? I am no slight waif of a thing!
Although this is painful and not that fun, I have to say that it makes me appreciate EVEN MORE the fact that we are a community, not just a gym and that we all take care of each other. I appreciate being able to rely on you all, be it for a ride, dinner, dvds of bad tv shows or whatever. Thank you all. I am touched and grateful to be a part of your community!
Thank you all. I have given myself the incentive — as soon as I can drive I will be at the gym. Cross your fingers to see me Friday!
I need one of those t-shirts…in each color, so I have one for each workout. I can put a sailor to shame under the pressure of CF!
Austin – take care, brother! Please drop by and say hi when you get back in town!
Kath – I’ll try and get you all the block info you need by the end of today.
Will – perk up, man! You PR’d a lot, now you have to rest and recover. More PR’s are coming, just be patient!
QF – Keep getting better! You did see Will was offering to bring you to the gym, right?
————————————–
Since I never work on OHS outside of an HQ WOD, I was pretty happy with today! The last time I did OHSx3 was back in May, and I was able to PR by 32 pounds today
PR’d in my warm-up with 105×3, then:
110
115
120
125
132
Been CrossFitting almost 2 years now, and have NEVER done OHS with anything more than the frequently Rx’d 95#, I guess today was my coming out party. Not huge numbers, but I’m pleased.
As Rx
77
99
121
143
165(PR by 70#)
PS. Take it easy Austin, see ya when you get back….We ain’t goin anywhere!!
Crossfitting means never having to say “Is this a leg day or an arm day?”
I’m quite excited!
Hahaha! So true! Every day is an “everything day”!
Holy cow, QF! I’ve been wondering where the trainer complaint threshold was … Get better soon soon soon!
Don’t worry, Terri, you are WAAAAAY below the threshold!
Thanks for the offer, Will, but I think I need at least until Friday to force myself to rest. Work must come first.
a
QF, no problem, if you change your mind let me know. We’ll get you there. I told my boss that I will not miss any workouts because of work, he didn’t like that very much so I told him again.
Thanks, Will. You must either have a totally different job than I do or be way more evolved when it comes to CF…I try not to miss any work because of workouts!
QF: GET WELL SOON!
Holy banter, Batman! I just want to add a comment, because everyone else did.
See you tomorrow. Tonight 10:30 pm soccer game. It’s going to be cold!
Mac’s a copycat!
QF- I have been checking the RX blog to hear about your ankle progress. Hope it is better soon! It was great to do the front squat WOD with you over the weekend and meet the RX crew.
Laura and Damon- CFATL is out of commission again for the nutrition cert. Would it be OK to work out with y’all again?
Of course, Laura D! Just be nice to Damon since I will be at the Nutrition Cert…he’s gonna be coaching solo!
Wallace — Laura calculated the lasagna was 4p/5f/2c
Apparently the brain circuit that operates my ass shuts down when I lift anything heavier than a PVC over my head. Did this workout on Thursday, HQ rest day. It was an all-PVC morning for me. Oh well, maybe next time …
I also did this workout on Thursday, HQ rest day. I think this was one of the first workouts of this kind that I didn’t have an (f) by at least one round!
27-32-37-42-42-44
Thanks Laura for all your tips on form and breathing…I really felt good about these. Oh and Damon, thanks for just telling me to buck it up and get the weight up. I needed that
My 10K time was a dismal 57:40 so here are my reasons (some people would say excuses but the connotation of “excuse” gives a much less effective spin)
1. It was butt-ass cold (as compared to the standard southern “colder than a well-diggers butt” or even the much harsher “colder than a witch’s tit”).
2. The thruster and GHD combination yesterday destroyed my quads (without me even knowing it).
3. I actually ran 8.47 miles cause I don’t know a 10K course and got lost on the way back to the car.
4. I wore enough clothing to keep warm in -20 degree weather which would have been good if it was actually -20 degrees (it wasn’t…)
5. My mountain trail run dumped me out onto HWY 78 approximately 6 miles from my car just as it got good and dark so I played human frogger all the way back to the car (that definitively slows your pace).
6. This was my first run since Thanksgiving and now I am much more plumped
The best thing about today’s run is that it got me running again and my future times can only get better!
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