Saturday 5/17/08
Ran 1.5 miles of the Waco Police 5K run. Had to stop because my left calf got tight.
Did OHS 60×10lb. bar at home.
Did squats 40×20lb. dumbbells.
Did shoulder press
10×20lb. dumbells
10×20lb. dumbells
Sunday 5/18/08
Did CFWUx3 (included 2 unassisted dips, and about 4 true kipping pull-ups where I push away from the bar at the top)
Did OHS
10×45lb.
7×45lb.
5×45lb.
10×45lb.
Did Shoulder press
10×45lb.
10×65lb.
5×65lb.
5×75lb.
10×10lb. dumbells
Did bench press
21×65lb.
I am still unable to pull anything off the floor because my back muscle is still very tender. So staying away from Cleans, Deadlifts, and anything HEAVY.
31/M/170
CrossFit Total
Squat = 345
Shoulder Press = 155
Deadlift = 405
Total = 905
“Fran”
As Rx’d
Time: 2:47
Saturday 5/17/08
Ran 1.5 miles of the Waco Police 5K run. Had to stop because my left calf got tight.
Did OHS 60×10lb. bar at home.
Did squats 40×20lb. dumbbells.
Did shoulder press
10×20lb. dumbells
10×20lb. dumbells
Sunday 5/18/08
Did CFWUx3 (included 2 unassisted dips, and about 4 true kipping pull-ups where I push away from the bar at the top)
Did OHS
10×45lb.
7×45lb.
5×45lb.
10×45lb.
Did Shoulder press
10×45lb.
10×65lb.
5×65lb.
5×75lb.
10×10lb. dumbells
Did bench press
21×65lb.
I am still unable to pull anything off the floor because my back muscle is still very tender. So staying away from Cleans, Deadlifts, and anything HEAVY.