Tuesday, June 15, 2010

Shoulder Rehab...

So not only is my knee now messed up, I hurt my shoulder doing this WOD on Thursday:

5 rounds (both together is 1 round).

20 m front crawl
20 m breast stroke
10 KB swing @ 18 kg

Then :

20 m front crawl
20 m breast stroke
10 shoulder press @ 18 kg

I am fairly certain that my poor form in the shoulder press led to a serious impingement of the external rotators, which I am only now recovering from (and slowly at that).

I rehabbed by doing simple breast stroke and not much else (even though my knee still hurts), and it's gotten a lot better a lot quicker than I expected, so today I did this WOD:

5 rounds:
20 m front crawl
20 m breast stroke
100 single-unders skipping

The swimming was a lot stronger and felt a lot better today (even though my knee STILL hurts)...

Updates to come...

Friday, May 28, 2010

Welcome to Summer...

Tried out our pool for the first time today, which was excellent since my knee is still pretty messed up since Saggi's birthday WOD and my heavier than normal squat. Any one know any good ways to rehab a knee?
Pool was awesome, and just to get the lay of it, I did the following WOD:
5 rounds of:
1 length @ 25 metres
10 situps
1 length @ 25 metres
10 pushups
1 length @ 25 metres
10 squats

Swiming lengths alternated every round: freestyle / breast stroke / freestyle / breast stroke / freestyle.
Who said water can't be fun?

Friday, April 23, 2010

Blast from the past....fun with bumpers...

Sam Blank - how ya doing bro? Good to see you are still around and coming back to Israel! We will definitely get together for a WOD...which will be even better since I now have bumper plates!! Thank you Rogue Fitness by way of Omry Peled! What a difference: no fear of going overrhead since I can drop them, no worries about stressing my back in the eccentric phase of lifts...awesome.
One of the things I always needed to do, but never could, was figure out my real 5RM, 3RM and 1 RM with overhead lifts; I knew that once I got the bumpers that needed to be the first thing on my "to-do" list.
So I did, and here they are:

Shoulder Press
5 RM -  55 kg (110#)
3 RM - lost the note I wrote this on
1 RM - 65 kg (130#)

Push Press
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)

Push Jerk
** note: form sucked on this, it really needs work
5 RM - 55 kg (110#)
3 RM - 65 kg (130#)
1 RM - 75kg (150#)

As we all know, there should be a linear progression with the weight as more hip drive is present in these lift progressions. Something to think about....

To make sure I didnt feel like I didn't do enough work, here's an interesting little WOD I cooked up to end the day.

3 Rounds for time:
  • 30 metre suicide run (see here for explanation)
  • 12 KBS @ 18 kg
  • Agility ladder drill
  • 8 DL @ 70 kg (140#)
Round #1 - 1:54
Round #2 - 2:06
Round #3 - 2:15
Post times and thoughts to comments.

Sunday, April 18, 2010

Wow...Long time no hear...

Yeah, I haven't posted in a long time.
And I don't know (despite previous promises to the contrary) how long I will post from now or how often.
In the last 4 months I turned 40, moved to a new city, and tried to get my "new" life on track. Not much CrossFit going on there...
But I'm here now, so let's get rocking.

Friday's WOD
10 pullups - 1 Hang power clean
9 pullups - 2 Hang power clean
8 pullups - 3 Hang power clean
7 pullups - 4 Hang power clean
6 pullups - 5 Hang power clean
5 pullups - 6 Hang power clean
4 pullups - 7 Hang power clean
3 pullups - 8 Hang power clean
2 pullups - 9 Hang power clean
1 pullup - 10 Hang power clean

Time: 13: 34
Shoulders still a little sore, but keeping on stretchin'...

Saturdays WOD
Run 1.5 km
Row (on these feeble bodyweight "rowers" at the local fitness park) - Burpees
50 row - 15 burpee - 20 situps x 3 rounds
Run 1.5 km

Not for time, just to ease myself back into being active again...
Coming soon:  "Fun with bumper plates"

Thursday, December 24, 2009

Birthday WOD - the day after

Hey all-
Just wanted to say a big thank you to all the folks who came, worked out, enjoyed themselves, and furthered the cause of CrossFit in Israel.
A big thank you to Saggi Brener, who is the thoughtful guy who brough his camera to document the event.
Please check out his work here: Birthday WOD photos or if you prefer a slideshow, go here Birthday WOD slideshow.
I think it's safe to say that a good time was had by all, and that we will be trying to put on a monthly event from here on out...

Functional. Fitness. The pain is entirely worth it...

By the way, Sam and Tommer ran home...the assholes.

Tuesday, December 22, 2009

Birthday WOD - Whoop, there it is!

Just in case anyone was wondering (or has the time to look!), here is today's WOD:

 Good luck and have fun!!!

Tuesday, December 15, 2009

Birthday WOD Update #1 - Exercises

OK, so people have been asking me what the WOD is going to be, and while it's a secret, I do want to make sure people are prepared to do the exercises properly.
Her is a list of the exercises you will see in the WOD:
  • Pull ups (of course)
  • Kettlebell swings
  • Wall Ball
  • Deadlift
  • Knees to Elbows (KTE)
Happy practicing!


כל מיני אנשים שואלים אותי באיזה תרגילים יצטרכו לעשות באימון, כך שנכון להיום, רשום מטה רשימת תרגילים

הנפת קטלבלס
זריקת כדור כוח לגובה
ברכיים למרפקים

יאללה לתרגל!