Rabbi

I play with band distractions too, they are helpful. One particularly good one is to go into a lunge and have the band pull your knee out to open your hip, very helpful to open your adductors for squats. But my calves are the real problem these days.

I find that the foam roller does nothing for a tight calf -- I think it's because I can't get enough pressure on it. Foam roller is vicious on tight thighs and glutes though. I've tried the lacrosse ball on the calf, but it pinches all my hairs, ouch! I'm definitely open to suggestions for getting the knots out of those calfs...

Week 6, Monday: Rabbi is back in action! Mobility work, the usual.Was able to do the WOD RX:30 toes-to-bar21 power snatches at 95#2 rounds for timeGood, strong shoulder work on those snatches! That's both the most toes-to-bar and the most snatches at that weight that I've ever done in a day, and feeling good.

Yes, though not daily. Are you asking out of curiosity or as a suggestion?

End of week 5, I'm definitely in deep over my head. I've got some clear signs of overtraining -- cramps in my calves, tightness in my calves, knees, and quads. I took it easy on Thursday and Friday to get some recovery time and took off yesterday and today. Back at it tomorrow (week 6, monday) methinks. Points for week 5: loads of mobility work: 10 pointsno OHS :-(Total for week 5: 5/10 points Total to date: 50/60 points, A

Fantastic!!! Congratulations!!!

Week 5, Yoga Wednesday! Str-e-e-e-e-e-e-tch those hips!

Week 4, Tuesday: 4 minutes hip and ankle mobility. Didn't do any shoulder work today.

Week 4, bring it on! Monday: The usual mobility fun. Looks like I'm forming a habit!WOD included thrusters and chest-to-bar-pullups, so lots of good work overhead and at full shoulder flexion

Suggestion... I keep a record ("CrossFit Journal") of every workout that I do, every day, including notes about how I felt. Every few months, I look back in the journal, pull an old workout from 3-12 months ago, and redo it to see how I've improved. Changes in fitness and progress are measurable and are truly far better measures of success than the silly number on the scale that we all obsess over. (Well, at least I obsess over it.) Many of these are the official CrossFit benchmarks ("The Girls"), or the CrossFit Open workouts, but others are just random workouts that I liked (or didn't) that I pull out and repeat to retest. Now you don't have to be as detailed as I am, but at least record one each week, or one benchmark each month, or something that you can repeat, retest, and measure to see your progress...

Awesome! Most Loathesome! Keep up the great progress!

Points for week 3: loads of mobility work: 10 pts great work on OHS, completed good work at increased load: 10 pts Total for week 3: 20/20 pts Total to date: 40/40 pts, A+!

Week 3, Sunday: more good progress! Today was OHS technique + load day. I got: Warm-up: 2x5@45#, 5x65#Work: 5x75#, 2+fail@85#, 3+fail@85#, 5x85#Cool-down: 5x65#, 5x45#My shoulders are spent. Wow, this is hard! But 5 reps at 50% of BW is 88#, just 3# higher than what I did today. (I'll have to round up to 90# because I don't have plates for micro-loading.) I think I'll get that in the next two weeks.

Week 3, Friday: Lots of good strength work today, including 3x5 strict press@105# to add some shoulder strength5 minutes of hip + shoulder mobilityOHS on Sunday!

Week 3, Thursday: WOD was snatches + toes-to-bar, so I got lots of good overhead and shoulder work on the snatchesAlso did shoulder and hip mobility for about 5 minutes eachwarm-up includes 5x OHS@45# (empty barbell)

Week 3, Wednesday: 4 minutes ankle / hip mobility3 minutes shoulder mobilityDefinitely feeling good about mobility -- my shoulders are able to open wider than they have in a while and I'm squatting better. Today's WOD included lots of squat cleans which I handled well and got deep into the squat.

Nothing like a good squat to make your day! Way to go!

Week 3, Tuesday: 4 minutes hip / ankle mobilityWOD: I spent the day landscaping and for about a solid hour I shoveled mulch out of a truck into wheelbarrows while others distributed it. What a great workout for functional fitness! Lift, twist, throw, heave, repeat... I expect to be sore tomorrow...

Welcome aboard (even if you are a vampire)! Some food suggestions: Every Sunday, I boil 12-18 eggs for the week. Every morning, I grab 2-3 eggs for breakfast. Fast, easy, and on-the-go. Don't be afraid of fats! I eat lots of nuts. Raw is best. Avocado. Yum. I mix coconut flakes into cottage cheese or yogurt for a sweet and filling treat. Whole milk cottage / yogurt only, and unsweetened flakes. Good luck!

Week 3, Monday: 4 minutes hip and ankle mobility3 minutes shoulder mobilityWOD included 25x ground-to-overhead at 115#, good shoulder strength work

Points for week 2: loads of mobility work: 10 ptsgreat work on OHS, completed 3x5 (at a load that I didn't even know I could do for 5 reps!): 10 ptsTotal for week 2: 20/20 pts, A+!

Week 2, Sunday: I did it!!! Today's strength work on OHS: Multiple sets with PVC, then loaded it up with 5#, 10#, 20#. Then...5x OHS@45#2 sets of 5x OHS@55#Planned to max out with 5x OHS@65#, but during the last two reps, something clicked and suddenly the form felt good instead of awkward! So I went on...5x OHS@65#, then for a 6th rep, I "sat in the hole" for a 5-count and still got the rep!Feeling confident, I went for 5x OHS@75# and got it!Another 5x OHS@75#, sat in the hole for a 3-count on the last rep.Another 5x OHS@75#! W00t! W00t!Cool-down: 5x OHS@45#; 5x OHS with a 1-pood kettle bell in right hand, then repeated with left hand.Wow, I did it! Time to up my game... new goal: 5x OHS @ 50% BW = 87.5#. Going for extra credit on this challenge...

Week 2, Friday Mobility work again, shoulders, hips and ankles. I definitely have range of motion in my shoulders that I didn't have a week ago. Plan to OHS on Sunday...

Week 2, Thursday Worked on mobilizing my shoulders for 4 minutes, then hips and ankles for another 4. WOD included one-handed KB thrusters@1.5 pd, so lots of heavy overhead work. I still need to do some actual OHS this week...

Wow, awesome goals! Go for the gold!