Goblet Squats/Pull-ups

Movement Prep
OHS w/ PVC 10x
Back Extensions 10x
GHD Sit-ups 10x

Goblet Squats/Weighted Pull-ups

BWx5@
35lbs KB x5@
45lbs KB x5@
53lbs KB x5@
40lbs KB x5GS, 1-1-1 weighted chins

Starting with goblet squat to build back to the squat. I moved through this in under 8min, all sets flowed. I thought I could hit 70lbs on the pull-ups, but that was too much.

METCON Circuit

Based on an old dot com May 2005

4 Rounds

200 Skips
10 L-Pull-ups
20 OHS w/ PVC

Left me a little more winded then I thought. I am sure my CrossFit sport specific capicity has decreased some lately.

Tempo Run

Ran pretty hard for 21min.

Interval Running

Based on CFE Workout

Run 5min, rest 2min, Ran 5min, rest 45s, ran 1min, rest 30s, ran 1 rest 50s, ran 1min.

Rebuidling WOD

Movement Prep

10,9,8...1

Hang Power Clean and Jerk w/ PVC
Deadhang Pull-ups

Physioball
Movement Prep

This was loosely based on a CFHQ WOD from May 2005. All sets of deadhangs unrboken.

Rebuilding WOD

Standing Mackinzie Extension
Mobility Warm-Up
Squat 10
Swinging Kipping Pull-ups 10
Sit-ups 10

5 Rounds:
3 Muscle Ups (3,3,3,3,2-1)
5 Dumbell Thrusters-5lbs dumbells

Foam Roll
Static Stretching

This one was scaled from a CFHQ WOD in May 2005. That WOD was 5 rounds, 5 Muscle-Ups, 5 DB Thrusters (25,35,45lbs). I chose to scale down the MUs with the goal of doing all sets unbroken. The DB Thrusters were scaled way back to move the back, but not injure it.

Rebuilding WOD

This was based on an WOD in May 2005

50 Single Skips
20 Back Extensions
20 Squats
20 Sit-ups
30 Walking Lunges
60 Push-ups

All down slow, with tight form.

Tempo Run

Mobility

Tempo Run 15min
Dead Hang Pull-ups: 15-10-5

Foam Roll
Static Stretching

Cindy-ish rebuilding

Mackinzie
SI Joint joint work
Mackinzie

Planks 60/45/30
R side planks 30/20/15
L side planks 30/20/15

For 10min:
5 Deadhang Pull-ups
10 Push-ups (slow)
5/5 Bulgarian split squats (no weight)

SI Joint
Mackinzie

Rebuilding

The dot com called for a 5k run, instead I walked the dog about 30min. I feel the SI joint getting ready to pop out again.

Talked to the PM doc at work again about the hip. He talked about the why is it falling out. His 2cents, an imbalance causing that joint to overcompensate and it is falling out. He suggested 2 weeks and then EMGs and probable injection, either a LESI to hit the disc bulging causing the initial weakness or at least an SI.

Rebuilding

Easy Clean and Jerk
1-1-1-1-1-1-1

All with PVC

Went to DO tonight. SI joint had fallen out of alignment again. He reset it, but the relief was not as good as a few weeks ago.

Rebuilding

Woke up with the hip hurting as much as ever. I did some yard work yesterday, played a lot of catch, and did some muscle-ups. Do not know if this is all from the 2 pood swings on Friday, but it hurt.

A lot of mobility
Foam roll
Stretching

15-10-10-5-5-5

OHS w/PVC
Deadhang Pull-ups
Supine knees to chest

All felt good. Loosely based on an old CF dot com. Will continue with these using PVCs.

Muscle-ups

SI Joint Exercises
Psoas Stretches
CFWU 4x each

Muscle-ups:
6-3-3-2-2-1-1-1=19
Rested about 1min b/t each set, but the last few were in a row

The "as Rx'd" is 30, but I wanted to work on stringing them together. This is individualizing the WOD for specific goals.

The hips feels like it popped out. See the DO on Tuesday

Dianish

Psoas Stretch
Dynamic Warm-ups

KB Swings:
5x5
35x5
45x5
53x5
70x5

15-12-9
2 Pood KB Swings
HSPU-head to ground, hands on ground, feet against wall

Foam Roll
Psoas Stretch
SI Joint Work
Static Stretching

May have been too much too soon. My hip/SI has been feeling good all week, not 100% but better. The swings all felt okay, but the 2 Pood may have been too much. Hip is now hurting a little. We will see. Back to the DO on Tuesday.

TGUs

First 10min

Psoas Stretches
Mobility Work
Psoas Stretch
10x back extensions
10x GHD Sit-ups (FROM)
10x Deadhang Pull-ups
10x Push-ups
10x10lbs DB swing

Min 10-22
TGU:
35lbs x3
45lbs x3
53lbs x3
70lbs x3

Min 23-32
Psoas Stretch
Foam Roll 10x each
Static Stretching

Total time 32min

The CFHQ WOD for today was bench press and then back squats, 7sets of 3 reps each. I did TGU 3reps each arm as a sub. I did 3reps without setting the bell down with the 2 Pood, but it did feel very heavy.
SI Joint exercises

Squats/Push-Ups/Pull-ups

Psoas Stretches
SI Joint exercises
Foam Roll

WOD from May 2005:
3 Rounds (scaled from 5)
35 Squats
25 Push-ups
15 Pull-ups (kipping)

All sets unbroken, but took time on the squats, getting a stretch in the hips.

Post:
Foam Roll
Psoas Stretching

Rebuilding#3

Foam Roll
SI Joint Stablization
Various Dynamic Warm-ups

4Rounds
10 Hang Power Snatch w/PVC
10 Kipping Pull-ups
10 Thrusters w/PVC

Foam Roll
Static Stretching

I did see an osteopathic physician on Friday. I was diagnosed with a acute psoasitis and a left on left pelvic torsion. I received osteopathic manual therapy, I felt instantly better. In fact, I felt so good, I thought I could do anything on Friday. I was sore there, but not in pain.

Yesterday, I felt good in the morning, ran and toward the evening started to feel some of the previous symptoms. Today, I am at about 30% of the previous discomfort. I am planning on going lighter and will follow up with the DO this week. I was told I have a tight right psoas and given stretches for the psoas.

On the training front, it is back to the dot com. CF has many, many things that people can find wrong with it. However, classic CF is on of the best programs for developing broad, general conditioning. The DO and his student were impressed with my overall flexibility and balance in my musclosystem. However, I am looking back 5years, to May 2005 for the WODs. I will be scaling/subing as I think I need to based on equipment, my current goals and my own beliefs about what I need.

Interval Running

Foam Roll
Dynamic Warm-up

Interval from CFE
Run 3min, rest 3min, run 2min, rest 2min, run 1min, rest 1min, run 2min, rest 2min, run 3min.

Post-run:
Deadhang Pull-ups
15-10-5, rest 1min b/t sets

Foam Roll
Static Stretch

Rebuilding #3

Hip/back felt really good all day yesterday. Went a little harder then usual coaching soccer last night. Hip started to hurt a little more last night, this morning it still hurt. I did this:

SI Joint Exercises
10 Supermans
10 Hallow Rocks
10 Deadhang Pull-ups
10 Push-up
SI Joint Stabilzations

Complex w/PVC

5 RDL clean grip
5 Hang power cleans
5 Press
5 Front Squats

Did 3 complexes

Post:
SI Joint Stabilizations
18 Deadhangs

Rebuilding#2

SI Joint Exercises
Samson Stretch 15s@
Back Extensions 10x-slow, these irrate the SI
Hallow Rocks 10x
HSPU 10x
Deadhang Pull-ups 10x
SI Joint Exercise

High Bar Back Squats
PVC 5
PVC 6
PVC 5

Focused on torso completely upright, A2A, leg drive

SI Joint exercises

Felt good when woke up. SI joint felt this a little. It is feeling better. Will continue slow, lite rebuilding, Ibuprofen 800mg TID, 6840gms Fish Oil/day and SI joint stablizations. Seeing an osteopath on Friday.

Rebuilding #1

Felt pretty good today considering how bad I felt after trying to snatch yesterday. I am definitely getting the feeling of the SI Joint mobilization exercises. I have done these about 4x through the day.

Did this one today:
SI Joint Exercises
15-9-6
Hang Power Snatch w/ PVC
Deadhang Pull-ups

On the snatch, focused on keeping the bar close to the body and bring elbows up, back, and out then exploding with the wrist turn and pushing the bar out. The pull-ups were 15,9,4-2
Post:
SI Joint exercises.
Push-ups x10
Hallow Rocksx10
Back Extensions x10
SI Joint exercises

Still trying to find out the best way to get better. Physiatry, Physical therapy, SI joint injection, contacting a highly recommended osteopath for some manipulation, or just seeing a chiro. Is anything better then continuing with the SI Joint exercises (taught by a PT) and gradually rebuilding? I do not know.

Snatch

Foam Roll 10@
SI Joint stablity
Mackinzie Extensions
Back Extensions 10x
Deadhang Pull-ups 10x
Push-ups 10x
Hallow Rocks 10x

Passovers 10x
Whirly Birds 10x
OHS 10x

High Pull-High Pull-Snatch

PVC
65lbs
95lbs-got pretty light headed after this, SI joints feeling it, called it a day here.

SI Joint Exercises
Mackinzie extensions.