Wall-Balls/Double under

Today I had an awesome push threw my Workout it is called the white board. When I checked out the white board before my WOD started I saw that Cam smoked the workout with a crazy time of 3:45. Awesome job Cam!

The time posted on the board pushed me to go faster and here is what happened.

5 rounds:
10 wall balls
30 double-unders

Time: 2;28

After the workout and some dinner I went for a 1.5 km jog with my awesome girlfriend Monika!

Pull-ups, box jumps, deadlifts

Today was the first time doing pull-ups since hurting my shoulder over a month ago. As you can tell by the video.

3 rounds:
21-15-9
Pull-ups
Box jumps (games style)
Deadlift 275#

Time 11:47

Rope climb, wall ball, kb swings, double unders

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Time-11:20

Squat cleans/pistols

First day doing anything with weight on a bar.

21-15-9
Squat snatches 95#
Pistols

TeamGauntlet

Fridays are for team WODs, I went out front of my team in this one. I guess they had the faith in me not to hold them up to much. I subed the toes threw rings for GHDs because there is no way my shoulder could handle the rings.

Team wod
Gauntlet style, for time:
20 cal row
20 toes through rings
40 wallballs
50 kettle bell swings 1.5/1 pood
60 box jumps 16″/12″
70 jumping jacks

Back squats/double unders

Continuing on with my rehab and batwing the fact that the open is only a week away and I'm nowhere close to shape I should be in. I worked on squats today because I figure if I squat I will get stronger and there isn't much to do with only one wing.

Back squat
5x5x5
225-275-315-325(2)

For Time:
5 rounds
5 back squats 225#
50 double unders

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Time 6:25

Yoke walk, row

Trying to be creative with movements that don't effect my shoulder much.

For Time:
500m row
50ft yoke walk
500m row
75ft yoke walk
500m row
100ft yoke walk

Time-8:22

Dead lifts, air squats

Today was the first time getting the intensity up since hurting my shoulder. It is starting to feel a bit better as I take baby steps.

3 rounds
10 deadlifts 185#
30 air squats

Time: 2:50

Rehabbing the shoulder

Because of my injured shoulder I'm training very lightly and have not been tracking my workouts. I head to phisyo 3 times a week and it seems to be helping. I have been upping the fish oil dosages and looking forward to a speedy recovery in time for the reebok. CrossFit open.

Front squat/ kb snatch

I hit the gym today for the first time since hurting my shoulder.

10-9-8-7-6-5-4-3-2-1
Front squat 135#
One handed kb snatch 1.5 pood

Injured

It was a big weekend, overdose dominate taking place at Element CrossFit on sat Jan 28th. There were 3 WODs to determine who would be the top 10 to move on to the final WOD. After the first three I was sitting in 9th. I crawled up one spot after the last WOD, finishing in 8th place.

I went into this competition with a bummed shoulder and left it with a disabled shoulder. I have torn a muscle in my left shoulder and will not be able to compete in the Reebok Fire Breather competition this weekend. I'm taking the time off to heal for the open and the regionals.