Shoulder Press 5-5-5-5-5 reps
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“Magic Exercise Pill Ahead?” by Emily Sohn, Discovery News.
Should you stretch a sore muscle?
I wanted to extend a great big “Thank You” to all the athletes and supporters for the support and athletes power output during the South East “Dirty South” Regional’s. Your work efforts and support were phenomenal. It was great receiving support and accolades from our hometown athletes and bloggers as well. Thank you.
Russell, Kevin, Karen you all performed exceptionally on the grueling individual events. Great Job! Kerri, Mandee, Katy, Josh, Jake and Justin, wow what a great team to be a part of and tremendous teamwork you displayed throughout the weekend. Excellent Job! I am still in awe by all of your performances and intestinal fortitude to put it all on the line to better yourself and represent CFHSV.
I am quite thankful, honored, and privileged to work for and with such a great group and family of CFHSV athletes. I was truly blessed to find Russell and CFHSV. Keep up the good fight as we prepare for future CrossFit and life’s battles.
Train Hard, Train Smart, Train to Survive! Dennis
Not sure if this is a good improvement. I was hoping to get to 115 but last time I did this wod on 12/31/09 my score was 75, 85, 95(3), 95PR, 90
I want to thank everyone at CrossFit Huntsville for your support of Jordan and I throughout the weekend–not only in your cheering from the sidelines, but also in your electronic well-wishes here and on Facebook. As a competitor I didn’t get to observe and interact with all of you as much as I would have liked. I too was disappointed Russell didn’t make the top four. However, knowing Russell’s ability, that speaks volumes for the caliber of athletes that were present and the four that will be going to California. See you around, and thanks again.
I agree with Jeff and think that all those who are headed to CA did a wonderful job and were definitely on top of their game. I have also noticed that some other sites have posted things about the caliber of athletes being somehow “better” this year and while I think that may be somewhat true (sectionals having weeded out some of the “lesser” competitors), I also think that constant variation of programming at events coupled with the current condition of each athlete, is what makes the difference in who gets top four (or whatever). In this case, I think Russell did phenomenally well for an athlete who weighs under 150 lbs and has a three week old baby at home (did you notice that the last event was a bodyweight snatch in his case??? Geez!). Did he do his personal best? Maybe not. Does that mean he is not one of the fittest guys in the Southeast? Absolutely not. I know he is. In fact, having looked at results and seeing that he beat some of the top four athletes in three out of five of the events, it seems a little crazy to me that he isn’t headed to CA. But, there is always next year. And I can assure you all that there will be NO babies next year 🙂
Having said my two cents, I would also like to reiterate how well EVERY ONE of our athletes did this past weekend. It was exciting to watch the live scoring and FB updates as the guys and gals of CI and CFHSV made it through two grueling days. Way to go guys!!!
The roll of the “programming dice” will ALWAYS result in different athletes placing in different places but without any real scientific data to back up that claim….i’m going to say that even with different programming the resulting top competitors would be the same about 75% of the time.
This was definitely a learning experience. I “paced” a few of the events only to realize in retrospect that at the regional level and for WODS in the 12 minute time domain….there IS NO PACING! There is only GO!!! and go until you can’t go any more. It is a roll of the dice, you may gas out but for future events I feel that potentially gassing out -vs- intentionally pacing is well worth the risk and finishing place.
I KNOW what I need to work on to even be near the top 33% in the future. Leg stamina, form, form, form, and running. I totally ran out of leg juice on the second row of the burpee WOD and had NOTHING left for the final event. Judging from the picture evidence…..it obviously showed.
Ain’t nothing wrong with a learning year.
Kevin, I also discovered several weaknesses and learned a lot about this level of competition. Just as you said, I learned there is no pacing. I just flat out didn’t push hard enough on the row/burpee and my placing reflected that. I’ve also got to improve my olympic lifting technique. In daily WODs I can bullshit through 95, 135, etc, but at the loads we had to compete at I wasn’t dialed in tightly enough. I’ve also got to get more efficient at muscle ups and concentrate on bringing the rings into my chest, especially after I get fatigued.
A definite learning year for me.
I need some help. I somehow seriously jacked some back muscles halfway through today’s WOD. The muscles around the spine between my shoulder blades are killing me. I’m in the process of switching doctors, but can’t get seen by the new one until late June. Any advice for relief? Triggerpoint ball helped some, but still hurting pretty bad.
Garrett – see my comment below.
My 2 cents:
Depending on the level of pain, if it were me, twice a day I would lay on a tennis ball or golf ball for 5-10 minutes and massage the area, then ice and ibuprofren it up before seeig a chiro or doc. You looked like you were in pain though and my first thought was a strain or pinched nerve, and in that case I would ice and take a few days off from upper body movements.
Roberta Silva is a great massage therapist 256-532-0695
or 256-656-9670…I go to her home, but she also does house calls. very affordable too.
thanks guys. ibuprofen and massage for today. trigger point ball helped temporarily, which makes me think muscular. I will do ice tonight and keep with the tennis ball a couple times a day. Lesson learned. Switching over to a sportsmed doc that will be able to understand my problems and actually see me….just have to wait until AFTER my new patient appointment before I can hurt myself again.
Press 5×5 (set new PR)
Complete 7 rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
32:55 includes time to walk in and out of the gym for sprints and the 2 times I had to wait on the pull up bar.
Power Snatch 8×2
165,165,165,165,175,175,165,165 started to press out on the second rep of 175.
Complete 5 rounds of:
1 20 yard Four Cone Drill – Right Side Start
1 20 yard Four Cone Drill – Left Side Start
I did right and left side starts together
:39, :35, :33, :33, :35
160 was my 1rm a few months ago, so this is a better than expected result.
Had a great time in jacksonville over the weekend. Lots of fun competing and watching everyone.
Garrett – my wife’s chiropractor is awesome. She has helped her through some pretty excruciating pain over the years. She is normally pretty easy to get an appointment with. Call my cell if you want her information – 256-658-1050.
75 – 80 – 85 – 90 – 95
A year ago I struggled with one 95 SP, so getting it 5 times today felt good.
then max effort box jump: 48″
It took me several attempts to get the 48. It just took getting my mind in the right place. Thanks to Tracey and Thor for hanging around and pushing me to do the 48. Tracey decided to leave it up for a little CFHSV box jump competition.
This should be fun!
My jump coaching will be extra. LOL
65 – 70 – 75 – 80 – 85 (PR for 5 rep max – PR for 2 rep is 95)
And you can count me OUT of the box jump competition.
400 M run
4 rounds for time: 14:10… felt slow because I did box squats yesterday. Tight ham/glutes.
Pretty happy with this since my last 1RM was 145
23:51 as Rx’d
Broke on the wall ball shots and the run with the 45# plate was miserable and took me over 3 minutes. Gotta learn to push through that mental barrier if I’m ever going to achieve the level of fitness I want.
65-75-80-85(4)-85(3) Not too shabby since I JUST broke that
Shoulder press plateau,and PR’ed at 85# on CFT in Feb.
Lower back is STILL shot from the 2 WODS on Sunday(one was a row, and the other involved DLs), and THEN an 8 hour drive home yesterday.
I really felt the soreness when I was pushing through those last two sets!!
PR’d 9 months pregnant!!! Can’t believe it!