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 60x10lb. bar at home.
Did squats 40x20lb. dumbbells.
Did shoulder press
10x20lb. dumbells
10x20lb. 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
10x45lb.
7x45lb.
5x45lb.
10x45lb.
Did Shoulder press
10x45lb.
10x65lb.
5x65lb.
5x75lb.
10x10lb. dumbells
Did bench press
21x65lb.
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 60x10lb. bar at home.
Did squats 40x20lb. dumbbells.
Did shoulder press
10x20lb. dumbells
10x20lb. 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
10x45lb.
7x45lb.
5x45lb.
10x45lb.
Did Shoulder press
10x45lb.
10x65lb.
5x65lb.
5x75lb.
10x10lb. dumbells
Did bench press
21x65lb.
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.