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We would like to see a show of hands who are : Swingers Discussion 17185010121
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TOPIC: We would like to see a show of hands who are
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RICE! Rest, Ice, Compression, Elevation.

Stay off that foot/leg. Your trainers are right. No running for a while. You'll be subbing rowing for a while.

Las Vegas NV
 
 
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OK, Doc said Torn Ligaments...I now find that's exactly what a sprained ankle is...(that and stretched ligaments - minor sprain). But....Now I have an air cast so I thought, go to the box and do some upper body stuff.

NOT - Trainers say - not with that leg! Because my ankle and leg are swollen still, they recommend I wait until the swelling goes down and get the PT started. Increased circulation, although upper body, could lead to increased swelling at the injury site.

Guess I didn't think of that...LOL

This is now officially my "Rest Week" - sucks, but gotta do it to get healthy again!

Jacksonville FL
 
 
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SVC - Nice job on the 3x PR!

Remember, it should not be a Diet - it should be a change in lifestyle. You're just doing a bit of binging after. Watch the intake lady!

Jacksonville FL
 
 
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Back squats. 5-5-5-3-3-3 120lb, 127.5lb, 135lb, 140lb, 145lb, 150lb. New 3 rep max for me.

?10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-ups (red band), Power Cleans 95 lbs

"Diet" is over. Had a slice of 7 layer chocolate cake at the sports bar tonight. Tummy very full. Too full. Two nights in a row.

Maybe I'll go back to my "diet" again...just wish I could regain the weight I lost in my boobies.

Las Vegas NV
 
 
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SVC - Jogged to breakfast? I'll get there someday! LOL

Before the twist, I did a bunch of moving of boxes and mowed the lawn at the sold house then went to my sisters for a "home" WOD - split/stacked firewood for a few hours with her and my niece.

Then the damn TWIST. We'll see what the box has to say about scaled work.

Jacksonville FL
 
 
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Jog to breakfast 4.5 miles in 45 minutes (+ a few minutes to help push a stalled SUV out of an intersection).

A few hours later went to our box and spent an hour off and on working on Muscle Up transition and some ring dips.

Then looked for a WOD with rope climbs. First one listed on beyondthewhiteboard dot com was this: Seven rounds for time of: 15 foot Rope climb 1 ascent, 10 Wallball 14 lb to 10', 15 Kettlebell 16 kb, 20 Double-unders. Took me 26 min (feeling the effects of yesterdays double WOD and this mornings jog. Need to work on consistency to 10' on WB, rope speed on the DU.

Pigged out on a pizza (first one in >3m). Planned "end of the diet challenge" splurge at the italian restaurant down the M Resort Casino (appetizers & pizza at their bar 1/2 price 5-7p Sun-Thur). Tummy well overfilled. Back to the "challenge" eating tomorrow. No more weight loss needed/wanted; but don't want to gain back too much (unless I can put it all back into my boobs).

Las Vegas NV
 
 
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1 year box anniversary and "Feel Your Boobies" Fundraiser:

Simple warmup stuff (stretches, double unders, walking lunges 2x)

WOD: "Fight Another Day" (for your boobies) 3 rounds, total count: 1:00 Pull ups (Red/Red) 16/14/12 = 42 1:00 Push ups (mostly full) 24/16/13 = 53 1:00 Sit ups 30/27/24 = 81 1:00 Air Squats 33/25/26 = 84 1:00 Burpees 11/8/9 = 28 1:00 rest Total = 288 = sets my PR, 1st time doing "Fight Another Day"

Only did one, started to have some food and a few "adult" beverages and fun conversation. I shared my 6 month progress photos with some of the other gym folks, got lots of good comments - feels good! Love Crossfit!

Jacksonville FL
 
 
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Warmed up with an easy 400m jog around the building. Then just arm/shoulder mobility.

?23 Deadlifts 105 lbs, 23 Handstand Push-ups (red band from pullup bar), 23 Back Squats 105 lbs (from the ground), 23 Burpees, 23 Ground To Overheads 105 lbs (did Clean & Jerks). 20 min Lauriel : 17 mins 21 secs | Rx'd

Lauriel is a friend of Tamera (our couch) who is battling brain cancer. She competed in the CF Open 2011 and the first WOD was Deadlifts & Burpees. In 2011 she was a top ranked Master. When she started CF she was seriously obese, now she is just amazing. Her favorite is backsquats. And her first WOD after her first chemo was Grace. 23 days is the time between her monthly chemo (5 days chemo, 23 days off). A few days ago she went back for another surgery, this time no tumor, just necrotic brain. She is a huge figher.

About 90 min after:

?800 m Run, 20 Deadlifts 155 lbs, 10 Push-up (rings), 15 Deadlifts, 15 Push-up (rings), 10 Deadliest, 20 Push-up (rings), 800 m Run CFLV 9/27/2012 : 17 mins 43 secs | Rx'd

Las Vegas NV
 
 
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I still have the heel problem too. Sometimes I take my shoes off (still have basic cross-trainers, no minimus yet) and that can help a little keep back on heels.

Other problem I have on all my Cleans is I tend to thrust my hips forward rather than my butt back when I get the weight up.

Close the door with your butt, close the door with your butt - I'm always thinking that.

I've got the arm strength so they tell me I try to reverse curl instead of getting under the bar...LOL I damn near hit my chin on the clean but couldn't get under it! Practice, practice, practice...

Jacksonville FL
 
 
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Yay for PR!

On the C&J - getting under the bar and whipping my elbows around is a mental issue with me as well. One minute I can lift that 110lb no problem, the next I fail past the thigh. Broz was coaching me Thur night. Have to keep remembering to sit back on my heels. My 1RM from Jan is still 120lb.

Today is recheck body composition after the summer challenge. Then 2 WODs.

Las Vegas NV
 
 
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TOPIC: We would like to see a show of hands who are