Wade's World, Party-time, Excellent!

Wade Smith · 12-28-2007, 01:55 PM

My new post-knee-rehab log.

Friday, December 28, 2007
5k row (damper 5.5)
................20:42minutes..............

Note: I really really wanted to break 20 minutes. Better luck next time.

Wade Smith · 12-30-2007, 09:13 AM

Saturday, December 29, 2007
Rest Day

Wade Smith · 12-30-2007, 05:47 PM

Sunday, December 30, 2007

5 rounds of

500 m row
50 squats (deep air squats)
30 back extensions

.............................27:16mins............ .........

Wade Smith · 12-31-2007, 11:21 AM

Monday, December 31, 2007
"Helen" as Rx'd.
3 rounds of...

400m run
1.5pood Kettlebell Shwings x21
Pullups x 12

..................14:08mins...... (beat old time of 15:57)

Post-WOD: Shoulder & Leg prehab work. Backsquats and squat stretches.

Wade Smith · 01-01-2008, 01:59 PM

Tuesday, New Year's Day, January 1, 2008

CrossFit Total: 1 rep max of back squat, shoulder press, deadlift.

Back Squat - 200lbs
Shoulder Press - 140lbs
Deadlift - 270lbs

CFT Total: 610lbs

Note: This was my very first CFT, first heavy leg lift since my 3-4 month bout of knee tendinitis, and I loved it. Better believe I made a bee-line home to ice the knees afterwards. I love CrossFit!

Wade Smith · 01-03-2008, 05:29 PM

Wednesday, Jan. 2, 2008
Rest Day

Wade Smith · 01-03-2008, 05:31 PM

Thursday, Jan. 3, 2008

30 muscle-ups for time.
I subbed 120 pullups & 120 ring dips
...........25:08........

1. I notice the ring dips instead of bar dips wear me out more and take more time.
2. I also notice I get strap burn and buckle rub when I do multiple ring dips.

Wade Smith · 01-04-2008, 05:28 PM

Friday, January 4, 2008

Power Cleans 3,3,3,3,3

**After a couple warmup Power Cleans, I felt that for my knee's safety (so I don't tweak it again, just yet) I should drop deep and do full Squat Cleans instead. It seemed to feel better on my knee(s) and it seemed to jive with what Coach Rippetoe said in Starting Strength about how deep squats engage the entire posterior chain, not just the quads, and that protects and strengthens the knee (and vicinity).

Squat Cleans (full deep)
3x110
3x110
3x120
3x120
3x120

I don't know why I felt the need to record my disclaimer. It's not like those are heavy weights anyway. I need to build up to a Power Clean, I guess.

Wade Smith · 01-05-2008, 04:54 PM

Saturday, Jan. 5, 2008

Morning: 2 hour cycling in what started off as a nice clear day and ended up pouring down drenching rain. Luckily I brought full rain gear in my panniers. Rolled back into the garage looking like a trooper; knee feeling great. Jumped on the foam roller (ouch), iced & stretched.

Afternoon: Tabata Something Else WOD. Total Score= 329

Pullups (13, 9, 5, 8, 5, 5, 8, 5) = 53
Pushups (17, 15, 10, 11, 8, 9, 10, 8) = 88
Situps (12, 12, 11, 10, 10, 10, 10, 9) = 84
Squats (14, 9, 12, 12, 13, 14, 14, 16) = 104

** Pullups were "off"; Never felt completely on track.

Wade Smith · 01-06-2008, 05:35 PM

Sunday, Jan. 6, 2008
Rest Day, aka Foam Roll day.

12-28-2007, 01:55 PM	#1
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Wade's World, Party-time, Excellent! My new post-knee-rehab log. Friday, December 28, 2007 5k row (damper 5.5) ................20:42minutes.............. Note: I really really wanted to break 20 minutes. Better luck next time.
	Last edited by Wade Smith : 12-28-2007 at 02:03 PM.

12-30-2007, 09:13 AM	#2
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Saturday, December 29, 2007 Rest Day

12-30-2007, 05:47 PM	#3
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Sunday, December 30, 2007 5 rounds of 500 m row 50 squats (deep air squats) 30 back extensions .............................27:16mins............ .........

12-31-2007, 11:21 AM	#4
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Monday, December 31, 2007 "Helen" as Rx'd. 3 rounds of... 400m run 1.5pood Kettlebell Shwings x21 Pullups x 12 ..................14:08mins...... (beat old time of 15:57) Post-WOD: Shoulder & Leg prehab work. Backsquats and squat stretches.

01-01-2008, 01:59 PM	#5
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Tuesday, New Year's Day, January 1, 2008 CrossFit Total: 1 rep max of back squat, shoulder press, deadlift. Back Squat - 200lbs Shoulder Press - 140lbs Deadlift - 270lbs CFT Total: 610lbs Note: This was my very first CFT, first heavy leg lift since my 3-4 month bout of knee tendinitis, and I loved it. Better believe I made a bee-line home to ice the knees afterwards. I love CrossFit!

01-03-2008, 05:29 PM	#6
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Wednesday, Jan. 2, 2008 Rest Day

01-03-2008, 05:31 PM	#7
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Thursday, Jan. 3, 2008 30 muscle-ups for time. I subbed 120 pullups & 120 ring dips ...........25:08........ 1. I notice the ring dips instead of bar dips wear me out more and take more time. 2. I also notice I get strap burn and buckle rub when I do multiple ring dips.

01-04-2008, 05:28 PM	#8
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Friday, January 4, 2008 Power Cleans 3,3,3,3,3 After a couple warmup Power Cleans, I felt that for my knee's safety (so I don't tweak it again, just yet) I should drop deep and do full Squat Cleans instead. It seemed to feel better on my knee(s) and it seemed to jive with what Coach Rippetoe said in Starting Strength about how deep squats engage the entire posterior chain, not just the quads, and that protects and strengthens the knee (and vicinity). Squat Cleans (full deep)** 3x110 3x110 3x120 3x120 3x120 I don't know why I felt the need to record my disclaimer. It's not like those are heavy weights anyway. I need to build up to a Power Clean, I guess.
	Last edited by Wade Smith : 01-04-2008 at 05:29 PM. Reason: bold typeface

01-05-2008, 04:54 PM	#9
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Saturday, Jan. 5, 2008 Morning: 2 hour cycling in what started off as a nice clear day and ended up pouring down drenching rain. Luckily I brought full rain gear in my panniers. Rolled back into the garage looking like a trooper; knee feeling great. Jumped on the foam roller (ouch), iced & stretched. Afternoon: Tabata Something Else WOD. Total Score= 329 Pullups (13, 9, 5, 8, 5, 5, 8, 5) = 53 Pushups (17, 15, 10, 11, 8, 9, 10, 8) = 88 Situps (12, 12, 11, 10, 10, 10, 10, 9) = 84 Squats (14, 9, 12, 12, 13, 14, 14, 16) = 104 ** Pullups were "off"; Never felt completely on track.

01-06-2008, 05:35 PM	#10
Wade Smith Member Profile: Join Date: Sep 2007 Location: Savannah GA Posts: 1,269	Re: Wade's World, Party-time, Excellent! Sunday, Jan. 6, 2008 Rest Day, aka Foam Roll day.

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