WOD - Tuesday, June 17th 2008

I have been reading the workout of the day on Crossfit for about 6 months now and incorporating some of the ideas and exercises into my training. All exercise took a back seat, as I was injured for about the past 3 months and hardly able to do anything due to intense back pain due to a bulging disc. I am almost past that now and want this log to be about moving forward, so rather than rehash that here are my results for today.

Rx'ed WOD on crossfit:

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Scaled workout on CrossFit BrandX:

Big Dawgs:
as Rx’d

women 55#

Pack:
Seven rounds for time of:
55 pound Shoulder Press, 21 reps
21 Back extensions

women 45#

Puppies:
Five rounds for time of:
45 pound Shoulder Press, 12 reps
12 Back extensions

women 25#

Buttercups:

Five rounds for time of:
10-25 pound Shoulder Press, 10 reps
10 Back extensions

women 45#

My workout:

Light walk (10 mins) to gym.

2x 55lb press, 21 reps, 21 back extensions
1x 45lb press, 21 reps, 21 back extensions
4x 45lb press, 12 reps, 12 back extensions

My wrist pushed my watch's timer in the middle of my workout, but I don't think it missed more than a minute. I believe my time was about 10 minutes total.

I misjudged and should have done the "Puppies" workout instead of the pack, but since I haven't done a lot of presses for about 3 months, it was tough to judge how much strength I had lost so I did a hybrid.

I also did 10 negative pullups (since I can only do one deadhang pullup right now.) 5x 150 on the reverse hyper table since my back felt good and warmed up from the extensions.

Finally, my back literally had no pain, so I tried a very light and perfect for 5x135 deadlift. Felt fine, which I was ecstatic about.