Nate

11 rounds even. almost a full round off my pr.

Had more misses on muscle ups than I would like. Although, I have not done one in 7 weeks. After getting two in the first 2 rounds, I failed on rounds 3+4 and then just started to do all singles after that. I missed about 5 in all - which is a waste of energy. I will note that despite missing, I was not worried about the muscle ups at all, which is a nice place to be.

hspu's were no trouble. I lost my balance once, and fatigued once, but otherwise did all 4 for 9 of the 11 rounds without partitioning.

kb swings - here was my weakness. That 70# bell is a bitch. I hate it and I wasted more time waiting to pick that bell up than anything else.

OHS and some short runs

OHS x 2

I suck at OHS. I cannot get into the right position. I know that I need to move the bar back and sit back, but my shoulders do not want to move that way. I worked on form - and very light. Started with the bar and added 20# each round. At 105 - it felt ok, but not great.

Met con - 15 minutes amrap

200m run

15 T2B

30 d/u (I subbed 90 s/u)

My first runs and first jump rope since before surgery. Felt ok. T2B were the tough part.

Monday-cleans and burprees

10-1 ladder down of 165# cleans paired with

1-10 ladder up of lateral burpees.

16:33.

This was very tough. I did not tape and my thumbs are raw. Rookie mistake.

Clean & Jerk

Frankly I am still not sure if I should have done this wod. My own doctor has me coming back in for an appointment in 2 weeks. That would be 8 weeks after surgery. But initially he had told me 6 weeks would be a good time to resume normal activities. And to a crossfitter - cleaning and jerking heavy weight is a normal activity.

So 44 days after my operation - I did.

I went in with the idea to work on form and go light. Add weight only if the prior lift felt good and without any struggle. I also really did not want to split jerk yet, so instead I did a combination of push jerk and push press. But of course, I have never in my life lifted something to my shoulders that I could not lock out overhead. So while I was not working on form, I was still safe.

I started light - 95# clean and jerk. First one in over 6 weeks. And then Pete H and I added weight. And we added and added and added. When we got to 185, it still felt easy. No misses, not even close. I decided to do 1 more lift with an even 200#. It had a nice ring to it. And it went fine. Too easy if you ask me.

I have lifted 200# a handful of times and missed it plenty as well. I think 205# is my PR. Not for long.

A day later, my toe is a little more swollen, but otherwise fine.

Tues - 3, 6 minutes metcons

2 minutes of rest between each.

5 reps / 8 reps of

hspu/225# deadlifts (the deadlifts got heavy)

ring dips / toes to bar

HR pushups / box jumps

Hardest for me was the deadlifts. I could not keep up sets of 8, and by the end was doing ugly singles.

Rest Weeekend

After a long layoff from weights - the overload of (3 relatively) heavy squat and deadlift workouts nearly crippled me. I had a lot of trouble walking over the weekend.

1 minute of squats x 5 rounds

3 minutes of rest in between.

Had to scale to 155. Got 67 reps. Ouch. As good as rep 1 felt, by rep 5 I was struggling each round. Muscular endurance is gone.

HSPU Fun and a metcon

A little weight vested/depth handstand pushup progression here:

The bottom- Shoulders resting on the plates, head off the ground. Wearing a 20# vest.

Start pushing like crazy.

And pushing:

Then lock out at the top. Try to get into a hollow body position with your weight in a perfectly straight line from top to bottom - no arch in your back. I am better at this than I used to be. My back used to be bowed which is easier/less range of motion but not as safe for the ol' spine.

... and repeat 9 more times on the minute.

This was fun. I did singles and worked up to 4, 45# plates + 2 15# plates on each side - and wore a weight vest. There was no point in stacking it higher, because my shoulders were on the plates and my head was off the ground.

Then a little metcon 20 minute - 5.5 rounds of kb swings, steup ups, ab mats and airsquats.

Sumo DL and the Honey Badger

Farewell Laurie. We will miss your sweaty, cursing awesomeness.
Sumo Deadlift: 285#. I held back to 75% as I work back into heavier weights. Hamstrings were no trouble.
17:15 of a subbed up metcon - 3rds- 30 step ups, 500m row and 50 abmat. A completely altered workout to avoid my toe, but still got a good sweat on. What is your excuse?

Front Squat x 3

First day back of lifting heavy in over a month. Guess what. My muscles were not ready. I tried to approach my PR and damn near tore my hammy. I think I was smart enough to quit when when I felt it burning. We will see. Lots of ice now.

Life As Rx

It has been 30 days since my surgery and today is the very first day that I was able to do the CFOT WOD as Rx'ed. I am still waiting to visit the Dr on Thurs to see if I am cleared to run, jump and lift with any explosive jumping. My foot feels better than before surgery already. No pain at all. It is still swollen a bit, and the range of motion is limited - and yes the incision from surgery is still one nasty gash. But things are looking up.

WOD - 8/12/11:

reverse ladder

10-1 ring dips

1-10 deadlifts - 225#

Time 11:17.

Frankly, I got tired pretty fast and I have a hard time doing deadlifts when I am tired. I was also afraid for my toe and did a lot of single reps. But the few touch and go's that I did, felt ok. Ring Dips felt very good.

I cannot do Whitten tomorrow. To many runs and jumps. But I will be back.

Strict Press x 5

Strict Press x5: 145# – a 10# PR. T-minus 9 days.

Pullup metcon

5 rounds -

10 pullups

20 box (step ups - 20")

30 pushups

17:21

Pushup fatigue. Need to work on that.

JT - 10:00

My first wod back wearing two sneakers. Although the post surgery foot was very snug in there.

Did JT - A hero wod 21/15/9 of hspu, ring dips and regular pushups.

10:00 even. My PR was 9:32, and I cannot help but wonder if I could have beaten that with a little less rest here and there. After finishing all 21 hspu in round 1, I was able to get a grand total of 2 in a row after that. JT is also short for Just Toast.

Wed 8/3

Substitution WOD:

Strict Press 95×3, 115×3, 135×3, 155×2, 175×1.

And Strict chin up 35×3, 45×3, 53×2, 63x1x 70x1, 80 (f)