September 24, 2013

Tuesday 130924

Rest Day


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Fernando and Sylvia.

"Go South, Episode 2: Motivation" with Pat Sherwood and Ian Wittenber, CrossFit Journal video [ipod] [mov] [HD mov]

Posted by Pukie at September 24, 2013 5:00 PM

Lawn farmer's walk.

Comment #1 - Posted by: fred at September 23, 2013 6:52 PM


Comment #2 - Posted by: María zunilda Ruiz Díaz at September 23, 2013 7:01 PM

if your smiling and laughing during a wod something is wrong

Comment #3 - Posted by: john carter at September 23, 2013 8:26 PM

Actually JC if your not smiling during a WOD something is wrong. It's not combat, no one is forcing you to workout, why not have a good time in the process?

Comment #4 - Posted by: Spence at September 24, 2013 3:57 AM

Crossfit made it on Fox and Friends this AM!

Comment #5 - Posted by: RT2713 at September 24, 2013 6:00 AM

That logo for #321South is so good! Ride or die Pukie!

Comment #6 - Posted by: MLRV at September 24, 2013 6:50 AM

I'm going to add barbell OHS to my warm up routine now. Thanks for that last WOD.

Comment #7 - Posted by: Franiel at September 24, 2013 9:27 AM

Made up yesterday's WOD; results there.

Comment #8 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at September 24, 2013 10:48 AM

Killer wod yesterday with all the ohs's however my arms were numb and tingling afterwards. My left arm is still fairly numb and tingling today. Is this normal with ohs?

Comment #9 - Posted by: Ryan at September 24, 2013 10:50 AM

#9 Gavin

I know huh? Seriously

Comment #10 - Posted by: Franiel at September 24, 2013 11:43 AM

ran 3 miles @ 8:21/mile ...
... as fast as this grandpa can go!
... felt great today.


Comment #11 - Posted by: Mazz at September 24, 2013 1:22 PM

Tried to improve on a WOD from last week

Three rounds for time of:
- Knees to elbows, 21 reps
- 1 ppod kb swing, 21 reps
- Push-ups, 21 reps
- 400 meter run
- 20" Box jump, 21 reps
- Weighted SUs (20lb), 21 reps
- Walking lunge, 150 ft

24:20....3 minute improvement but Gramps still beat me!! Maybe I need some Oreos in my diet!!!

Comment #12 - Posted by: Energizer Bunny at September 24, 2013 3:57 PM

#9 and I guess #10

I get this too. Like pins and needles down the front of my shoulder, upper arm, forearm and into my thumb. Again with ohs, particularly weighted.

My wife is a physio and she says it's nerve damage in the neck area. She fairly unsimpathetic to my moans and groans but she was concerned about this. I would be careful.

From reading the CF journal and watching online videos I have found that really pushing up my shoulders (Shoulders to ears) especially at the bottom of the squat reduces the post workout tingling very significantly.



Comment #13 - Posted by: Daniel at September 24, 2013 4:34 PM

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) scaled down to 12# ball (largest gym has)
Sumo deadlift high-pull, 75 pounds (Reps)scaled down to 65#
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps) scaled down to 65#
Row (Calories) subbed burpees 1 burpee = 1 calorie.


Total 306


Comment #14 - Posted by: Tom G. at September 25, 2013 1:56 AM


5K: 29:40

Comment #15 - Posted by: mom to five at September 25, 2013 2:17 AM

5k trail run = 38:01

Comment #16 - Posted by: kevin o at September 25, 2013 5:35 AM

To any of you folks suffering from nerve impingement following OHS's, give your nerves time to settle down (at least a couple of days) and then begin a regular routine of shoulder dislocates to improve your shoulder mobility. Mine used to suck and I had the same issues, but now they are much, much better. Nerve impingement is a thing of the past. Be sure to get in the habit of shrugging up hard any time you have a bar overhead and that includes the time you spend doing shoulder dislocates with a PVC pipe or wooden rod. Keep those elbows fully extended too! No cheating. Start with a wide hand spacing and work on very gradually moving your hands closer together. Over time, you will make some quite dramatic improvement if you stick at it regularly.

Comment #17 - Posted by: Lol at September 25, 2013 6:23 AM

As a further thought: a rubber physio band is useful when you begin doing shoulder dislocates as it allows you to move through the sticking point in the movement more easily. A physio band is a good way to warm up the movement before moving onto a rod.

Comment #18 - Posted by: Lol at September 25, 2013 6:27 AM

Did Tabata 50# kbs early AM in front yard 9.24: 8

Great way to start the day.

Comment #19 - Posted by: matt h 51 183# 3.9.11 at September 25, 2013 7:32 PM

Not to mention the nono of walking that close to a lawn mower's output...

Comment #20 - Posted by: QD at September 26, 2013 6:39 AM

I've never been more aware of the class discrepancy between those who have the "privilege" to be fit and those who aren't/don't. All human beings should have the privilege to enjoy their own bodies. The way our society is designed/implemented is flawed.

Anyway, working my way up to full deficit HSPU using ring stabilization.

Comment #21 - Posted by: Bobby at October 3, 2013 1:36 AM

The grass behind him isn't cut..

Comment #22 - Posted by: smith usmc at October 5, 2013 11:52 PM
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