Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Tom]

Dane, could your sore back possibly be coming from a form issue?

[Dane]

16 MAR 10

5 min of Cindy
5 pull ups, 10 pushups, 7 LUNGES (SUBBED)

5 min squat/run
200 run
25 LUNGES (SUBBED)

5 min wall ball/burpee
10 15KG OVERHEAD LUNGES
10 PUSHUPS
10 1 TYRE STEP UPS (ALL SUBBED)

100 double unders for time

357 I think, 3min 09 DU.

Tom, Im certain the back injury was due to a form issue, most likely rounding the back on deadlifts and heavy squats. My hamstrings are tighter than I would like. The first time I knew I had hurt my back was following a set of deadlifts for time - 10 x 80kg if I recall. I had a go at 15 x 60kg the other day, and was the slowest of the group, trying to focus hard on technique, but its clear the injury is still there.

This morning was a massive struggle. I couldnt do body weight squats, burpees, or box jumps because of the very acute pain.

Im going to take the rest of the week (until next Monday off) at least.

I cant train the way I want, and Im frustrated as fuck about the issues im having with my back and knee (to a lesser extent). More concerning, it is coming close to effecting my work and when my next commanding officer (also a paleo/crossfit follower) has expressed his personal concern, I cant just persevere and think it will all blow over.

The most I will do until next week is some light swimming, streching and studying correct technique.

[John]

Hey mate let me know how you feel after taking some time off. If you still need some anit inflams let me know.

[Dane]

Im going to be back at training tomorrow.

The back has improved generally, it is still a significant limiter however.

I will be scaling and subbing considerably to ensure I dont do anything that will put me back even further. Lets see how 95% goes without injury as opposed to 101%.

I will also be back on the good food bandwagon. I took the opportunity to indulge in a few luxuries this week (read gourmet pizza, pasta and chocolate, nothing disgusting like fast foods) and I can feel the difference!!

[Dane]

22 MAR 10

'KELLY'

5RFT
400M RUN
30 BOX JUMPS
30 WALL BALLS

=27 MINS.

Back felt fine.

[Dane]

AS RX'ED

5RFT
5 PWR SNATCH 50KG
5 OHEAD SQUATS
10 BURPEES
200M RUN
= 15MIN 11 SEC

FINISHER, AMAP BAR GROUND TO OHEAD (ANY METHOD) IN 3 MNS
=26 TIMES (1300KG TOTAL LIFTED)

Back held up OK.

[Dane]

100KB Snatchs, 50 each arm.

Dane 5.33

5x's 800m sprints with 90sec recovery starting from the first person to finish the interval

Dane 2:53-2:37-2:56-2:54-2:44

Back felt good. Body feels good. Keeping up with streching and good rest recovery cycle, it is working atm.

[Dane]

26 MAR 10

5RFT
400M RUN
15 K2E
15PUSHUPS
15PU

=23 MIN 11 SEC.

27 MAR 10

HEART TRAINING THROUGH WINE TASTING.

28 MAR 10

RUN. DISTANCE, TIME, UNKNOWN, LIKE FOREST GUMP I JUST WENT FOR A RUN, DIDNT CARE ABOUT ANYTHING EXCEPT HOW F*CKING HOT IT WAS.

[Dane]

29 MAR 10

'JT'

21-15-9
HSPU
Ring Dips
Pushups

= 21 Min 03 Seconds RXed.

Finisher - Tabata squats x4, with the rest in the squat position. Total reps 62.

[Dane]

'Daniel'

50Pullups
400m run
21 KB SDHP*
21 PP*
800m run
21 KB SDHP*
21 PP*
400m run
50 Pullups

*21 KB SDHP (32kg) and 21 PP (40kg) subbed in instead of 40kg Thrusters, due to Back.

= 21 Min 30 Seconds.

Finisher

Change my fucking flat tyre. In the rain. Not even Rob's idea for a finisher could piss me off more than that did.