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Old 05-10-2011, 11:55 AM   #1576
Damn Yankee
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My gym is doing Nate today.
2 muscle ups
4 handstand pushups
8 2 pood KB swings

As many rounds as possible in 20 minutes.
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Old 05-10-2011, 12:31 PM   #1577
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Last time i did Nate i was able to punch out 2 rounds RX'ed, after that i had to go to muscle up progressions. I think we did it in 10min though 1/2 Nate, ended up doing like 5 rounds.
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Old 05-10-2011, 01:00 PM   #1578
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i use 2-hole gymastic wrist straps for pullups....absolutely love them.
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Old 05-10-2011, 01:29 PM   #1579
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We're doing Angie today. So much for my hope that today would be easy after yesterday kicked my ass.
27:25
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Old 05-10-2011, 09:59 PM   #1580
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Just toying around tonight and did Angie 24:21. This is my first time exercising since I passed my PT test on April 2, 2011.
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Old 05-11-2011, 07:42 AM   #1581
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I enjoyed last night's workout. As I said when I started, my shoulders are something I want to improve. And it was all shoulders

I scaled to:
6 jumping p/ups
6 ring dips assisted with a blue band
4 pike pushups with my knees on a 24" box
8 swings with a 55lb dumbbell.

Got 9 rounds and 6 p/us into round 10. My shoulders are tender right now, I know they'll be sore later

Today's workout is Nancy. 400m run, 15 OH squats (95lb), 5 rounds for time.

I'll need to scale the OHS I think, but it should be fun.
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Old 05-11-2011, 08:17 AM   #1582
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Nancy has both of my goats. I struggle everytime on that workout..even after scaling the OHS.
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Old 05-11-2011, 09:05 AM   #1583
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I have OHS today, but light ones for a lot of reps:

21-18-15-12-9-6-3

OHS 75#
Renegade Row (each arm) 30#
Box Jump
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Old 05-11-2011, 10:03 AM   #1584
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our WOD today is:

21-15-9

24" Box Jumps
75# power snatches
Chest to Bar Pullups
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Old 05-11-2011, 06:10 PM   #1585
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My left rotator cuffs on fire. Taking some time off upper body. Work related, before the haters hate.

Looking at picking up a simple bench. Any suggestions?
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Old 05-11-2011, 07:13 PM   #1586
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Quote:
Originally Posted by -=C=-
Nancy has both of my goats. I struggle everytime on that workout..even after scaling the OHS.
OoF. Could not do an ohs when I got there. Not even with a 15# barbell. Coach had me do some thoracic mobility stuff and BAM. OHS. scaled the workout to 35#, and did it in 19:48. What an ass kicker.
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Old 05-11-2011, 07:36 PM   #1587
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Quote:
Originally Posted by Neek View Post
I have OHS today, but light ones for a lot of reps:

21-18-15-12-9-6-3

OHS 75#
Renegade Row (each arm) 30#
Box Jump
Very happy with a 18:48 on this one, especially with my tender left shoulder. The OHS were just light enough that I felt OK with doing it Rx. Gonna ice tonight though. I really cut my rest down. As soon as I dropped the bar, I did my first rows, and as soon as I finished them, I made myself get right on the box and get at least my first.
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Old 05-11-2011, 07:52 PM   #1588
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OHS question: my left thumb, fore finger and middle finger were numb and tingly when I finished, and my wrists were killing me.

Coach said to ice....but where for the nerviness?
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Old 05-11-2011, 07:59 PM   #1589
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Quote:
Originally Posted by Damn Yankee View Post
OHS question: my left thumb, fore finger and middle finger were numb and tingly when I finished, and my wrists were killing me.

Coach said to ice....but where for the nerviness?
Wrist or neck usually. I would suspect it's carpal tunnel like symptoms. Try icing the wrist.

For quick and dirty ortho testing google Tinels, and Phalens to see if it's compression at the wrist.
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Old 05-11-2011, 08:03 PM   #1590
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Use these for wrist support:


Your tingling is in the distribution of the radial nerve:


You might be getting some impingement due to a lack of mobility, possibly where it exits under the clavicle in the shoulder, or in the wrist too. If you were keeping your wrists overextended and the weight was being borne on your wrists when you were in the OHS, that can put your radial nerve on stretch and cause such symptoms. In the OHS you really want active shoulders pressing up towards the sky and your wrist totally neutral and locked there. A hook grip might help you there too.
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Old 05-11-2011, 08:17 PM   #1591
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Old 05-12-2011, 06:17 PM   #1592
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Damn, rowing 5k was harder than I thought it would be. I got about 1k into it and was like, damn, this is no joke. Then I closed my eyes and pretended I was on my favorite lake.
Finished in 21:24. With numbness and tingling in my right thumb, forefinger, and middle finger

May be time for a call to my favorite ART/chiro guy (sorry, Tony, not you).
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Old 05-12-2011, 06:18 PM   #1593
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5k ain't no little row. That's some serious work output.
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Old 05-12-2011, 11:43 PM   #1594
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Oh how im going to love this tomorrow

"Filthy Fifty"

FT:
50 Box Jumps (24″)
50 Jumping Pull-Ups
50 KB Swings (44)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (75)
50 Back Extensions
50 Wall Ball (20/14)
50 Burpees
50 DU’s
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Old 05-13-2011, 06:21 AM   #1595
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****ADuck, eye....that looks brutal.
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Old 05-13-2011, 06:56 AM   #1596
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Quote:
Originally Posted by Damn Yankee
Damn, rowing 5k was harder than I thought it would be. I got about 1k into it and was like, damn, this is no joke. Then I closed my eyes and pretended I was on my favorite lake.
Finished in 21:24. With numbness and tingling in my right thumb, forefinger, and middle finger

May be time for a call to my favorite ART/chiro guy (sorry, Tony, not you).
Get an accurate Dx first. If its inflammation causing the symptoms ultrasound and ice would be my suggestion. Outside of that you can't expect to get better without stopping the mechanism of injury. Those supports Neek listed will help.
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Old 05-13-2011, 07:58 AM   #1597
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Quote:
Originally Posted by Neek View Post
Use these for wrist support:

best things ever!
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Old 05-13-2011, 08:31 AM   #1598
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Quote:
Originally Posted by Damn Yankee
****ADuck, eye....that looks brutal.
Filthy 50 is definitely one of the worst.

I still say the two worst IMO are Linda and Bear Complex. Bear is just not fair period...I've never come close to doing it with the rx weight.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

Quote:
5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Rx is 135lbs

Last edited by -=C=-; 05-13-2011 at 10:00 AM.
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Old 05-13-2011, 08:35 AM   #1599
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Filthy 50 is gross.
But 12 days of Christmas or one of the variations of it is to this day the worst WOD I've ever done.
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Old 05-13-2011, 12:34 PM   #1600
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Quote:
Originally Posted by -=C=- View Post
Filthy 50 is definitely one of the worst.

I still say the two worst IMO are Linda and Bear Complex. Bear is just not fair period...I've never come close to doing it with the rx weight.

http://media.crossfit.com/cf-video/CrossFit_TheBear.mov
Oddly enough, our WOD today is Linda.

Looks brutal, and it also looks like I won't be able to make it. Wife scheduled dinner with friends for 7pm, and I see no way I'll get out of here in time to pick up the dogs, take them to the house, and make it to the gym by 5pm. Damnit.

Oh well, I should probably rest anyway, I've done 4 WODs this week, and have the Warrior Dash on Sunday....
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