Mainsite WOD
12min AMRAP:
-9 Deadlifts Dumbbells 60/40lbs MRX 45/30 or Barbell 155/105 RX+ 185/125 MRX 125/85
-6 Burpees Over Bar/Dumbbells
-3 Power Cleans Dumbbells 60/40lbs MRX 45/30 or Barbell 155/105 RX+ 185/125 MRX 125/85
Post rounds and reps to responses.
Deadlift:
5@275#
3@285#
3@285#
2@300#
2@300#
WOD:
Rx with barbell
6 rounds + 5 deadlift
DL
115-135-155
Wod MRX with DB (30#)
6R+9 DL
Strength: Deadlift w/Chase
5@225
3@255
3@275
2@275
2@275
WOD Rx+ w/Barbell:
5 rounds + 7 reps (7 Deadlifts)
25 Hip Extensions
50 Anchored Situps
Deadlifts:
1×5@245
2×3@275
2×2@295
WOD Rx’d w/dumbells:
7 rds + 5 burpees
Deadlifts
5-3-3-2-2 @ 135-165-185-205-215
WOD MRx (85# bar)
7 rds + 5 burpees
2 min low plank
25 hip ext
25 back ext
Hello CFJ community, I wanted to kindly check if any of you had any recommendations on a good Cervical Spine doctor for bulging and/or herniated cervical discs and pinched cervical nerves. If you would prefer to provide a recommendation to my e-mail it is okiedb@yahoo.com. Thanks for any input, advice or suggestions.
I haven’t been here long enough to recommend a specific surgeon. However, I have worked in he OR for 18 years and I would highly recommend a neurosurgeon as opposed to an orthopedic surgeon for spine surgery.
OkieDB- Dr. Hatfield recommends Dr Greg Wilson off 81st and Mingo
Strength:Deadlift
5@425#
3@455#
3@455#
2@475#
2@475#
WOD Rx+ w/ barbell=7 rds plus 4 DL
Strength deadlift
275-365-405-500
Wod rx+ 185 barbell
8 rounds
Deadlift: 5@275; 3@365; 3@405; 2@365; 2@365
*
WOD rx(+): 185# barbell
8 rounds + 1 PC
*
Core: 25 GHD sit-ups & extensions
Strength:
5 @ 245
3 @ 295
3 @ 295
2 @ 345
2 @ 345
Wod rx + with barbell: 185
6 + 15 (6 burpees)
No Strength
WOD
As Rx’d
with 60# dumbbells and over the barbell burpees
Rounds=12+4 Deadlifts
OkieDB:
I box with Dr G Wilson’s wife, Julie, and she runs a great office and her husband is highly recommended and a great person to work for, so I second his recommendation!!
5@265
3@275
3@275
2@285
2@285
WOD RX with BB
6 + 15 reps
Wod RX’D w/60lb DB
10 rounds + 6 burpees
Smoker today
1000m cool down Row
DL
5@295
3@315
3@345
2@345
2@365
Wod rxd
8 rds + 15 reps
Strength
Bench up to 225
—
Wod
10 Bench press first 3 rounds 165#, round 4-5 135#
5 bar MU
.5 km bike
4 rounds + 3 MU
Strength 10×3 Front squat at 227lbs
Wod Mrx with dumbbells
Total=6 rounds
10×3 front squats @ 155#
Wod w/30# dumbbells
4 rounds + 4 deadlfts
So happy to be back with my CFJ Family!!! Great to see everyone at 9:30.
Strength with Magnificent Meredith!
DL:
5@215
2x 3@235
2x 2@245
WOD as rxd w/DB
9 + 4 Burpees
Core work. Finally see the diff between hip and back extensions.
5×350#
3×365#
3×375#
2×395#
1×465# (PR by 30#)
WOD 40# DB
8 rds + 5 deadlifts
DL
5@265
3@295
3@295
2@325
2@355
Wod (55#DB)
10rds + 2
= 8 rds + 4 dl
Dr. Greg Wilson
Colleague of mine and his Dad trained me.
Worked on Amy for two surgeries. Good Surgeon.
8 rds even
Strength
DL’s: 5,3,3,2,2 105,125,125,145,145
WOD w/55#
7 rds + 5 Deadlifts
Deadlifts
5@135
3@175
3@175
2@185
2@185
WOD rx’d w/40#DB
7+2 power cleans
major LBS…
core work
Shannon, just saw your post! So glad you are back! We missed you!!
DL to 1 Rep 465#
WOD RX’d (only 55# available)
7rds
Wod Rx with barbell 155#
8 rds + 12 reps
Deadlifts
5@225
3@245
3@275
2@325
2@325
Wod Rx with barbell 155#
6 rds + 16 reps
Deadlift:
5@355
3@415
3@435
2@435
2@435
Wod RX’d With 60lb Dumbells
11 Rounds