Tuesday 30MAR10

Warm-up: jump rope; lower back/hamstring mobility

SS: Deadlift 5 RM

245

Really tried to focus on keeping hips elevated and "raising the chest"; unfortunately, flexibility is a huge issue and, by getting into this position, I was losing a lot of pulling power. Next time, plan is to make compromise and, instead, try to find happy medium where shoulders are in front of the bar, upper back/chest is tight, and hips are as high as possible.

CFSB: "1/2 Karen"
For time, complete:

75 wall-ball shots

4.50

Biggest problem was controlling the Dynamax ball against the wall. Target was really narrow and I had a few misses. This workout is perfect for a short METCON.
Skill work: hamstring stretching

Monday 29MAR10

Warm-up: Row 500 meters; shoulder mobility work

SS: Squat 5-5-5

185-185-185

Felt good to be back under the bar. Weight was not as easy as I had hoped. Felt some tightness in the lower back region, but no pain. Really tried to focus on keeping head/neck/eyes in a neutral position and driving out of the hole with the posterior chain vice chest.

CFSB: "1/2 Cindy"
Complete AMRAP in 10 minutes of:

5 pull-ups
10 push-ups
15 squats

7 plus 5 pull-ups and 3 push-ups

Felt incredibly strong on the pull-ups and squats, but absolutely hit a wall after the fourth round of push-ups. Had considered wearing a weight vest for this workout, but it was a good thing I decided otherwise. In any event, I'm happy to be back doing more traditional CrossFit workouts while still focusing on strength.

Skill work: OHS practice

CFSB

Decided to move away from CFFB and start a cycle of CFSB. Basically, I loved the strength/power aspect of CFFB, but also wanted to incorporate more traditional CrossFit movements back into my programming. So, for the next cycle, I'll be combining elements of SS and CrossFit move me back towards traditional METCONS while developing extra strength. Schedule will involve the following:

Monday: Squat; METCON; skill
Tuesday: Deadlift; METCON; skill
Wednesday: Off
Thursday: Squat; Press
Friday: Benchmark workout
Saturday: Olympic lifting/Strongman
Sunday: Off

Monday and Thursday can be flipped, if necessary. Each Friday I'll select a traditional CrossFit workout and attack it at full blast. Saturday will hopefully involve some outdoor work with the sledgehammer, tire, sandbag, etc.

Sunday 28MAR10

Rest day

Did MC's yoga class to work on lower back/hamstring flexibility. Injury feels much better and should be ready to go on Monday.

Saturday 27MAR10

Rest day (lower back injury)

Went to gym and did some foam rolling, dynamic stretching, and some lifting practice. After reading Starting Strength and watching the corresponding DVD, I've realized that I need to adjust my form on deadlift. Need to focus on keeping the hip high, setting the chest, and removing all "slack" from the lift. Also, need to remember to activate the lats and use them to keep the bar close to the body. Remember: stance, grip, shins, chest, heels.

Worked up to sets of five on deadlift at 185#. Should be able to handle a set of five at 225# on Tuesday.

Friday 26MAR10

Rest day (lower back injury)

Thursday 25MAR10

Rest day (lower back injury)