"The Seven"

Arnie

2pd kb:

21 TGU right arm

50 swings

21 OHS left arm

50 swings

21 OHS right arm

50 swings

21 TGU left arm

"Nutts"

Since my ex went completely insane and stole my dogs, and because I would rather not argue with an angry insane nut job, I had to get a new duck hunting partner. Meet Teal, T for short. He is the new mascot of the Barn Gym and he cannot wait for October!! Teal says, "Did somebody say, 'Get the birds!!??'"

Crazy Core Day

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Squat 5-5-5-5-5

"J.T."

21-15-9 of

HSPU

ring dips

pushups

4x400m+50squats

Jerky Burpy

Rest Day

Yo dudes. I can't do that many moves so you'll be seeing a lot of repeat types of WODs for a while. Today was hard, combining rowing and pullups is a beat down, all pulling, all the time.

3 Rounds:
1K row
20 L Pullups

23:05

Pretty slow time but like I said, combining lots of rowing with pullups is tough!

I rowed harder today, kept my split in the 1:50's but didn't row balls out yet. Letting the back adjust. LPU's were a slow go because of muscle fatigue. Found myself doing lots of singles!

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Tommy V

Upside down fat lawyer in Soda Springs, Idaho. Man it was a beautiful day!

Clean and Jerks

Clean and Jerk 1-1-1-1-1-1-1 reps

Eva

Five rounds for time of:

Run 800 meters
30 2 pood Kettlebell swing
30 Pull-ups

Karen

For time:

150 Wallball shots, 20 pound ball

Fletcher's Back Part 2

OK guys. Went to review the CT scan. From a CrossFit perspective, the news is bad. Pretty much the dude said I should never lift heavy ever again, and even if I do barbell stuff at all, I am going to have to go way lighter. This is in combination with my knee issue where I have no cartilage on the outside left (recall the big swollen knee can't walk problem I had a couple of months ago). Basically my mutant L6vertebrae has multiple fractures (see pictures, compare to happy L5) and it is malformed to begin with, and also it is pushed in about 30% of the way from where it should be. The top points of it should align with the L5 above it and my tailbone, but as you can see from the pictures, it is pushed in. This is what he thinks I heard crunch the other day, it slipped in there. This, he believes, was caused by it being weak because it has lots of cracks and breaks in it. His guess is that I broke it earlier in life (I took a nasty fall on a snowboard 20 years ago, and I used to skateboard a ton and fall on my ass all the time), so who knows. He said when you crack vertebrae, you are often sore for a few days, then it kind of goes away, then it haunts you later in life. Especially if you are doing heavy lifting types of things, especially high rep and heavy. Hey, like DT? Yep.

Enjoy the photos.

For now, I am assigned to a wicked specialized physical therapist. I am going to work with her to learn what I can and cannot do. He said I can get back on the rower but to keep a straight (as if sitting up straight or standing up) back position. He also said I can mountain bike as long as I don't jump off huge things. Body weight moves are good, and so are weight vested things. GHD's, BE's, after a while, and barbell stuff I have to talk to the PT guru about. It will be gradual from here, like none of it for a while, but never again can it be heavy because of my back being broken. Oh well. I will do what I can. I have a list of all WOD moves that I am going to ask her about. Every. Single. Move. She'll love that.

Here's the side view showing the L6 and how it is pushed in:


Here is the top view of the broken one, and then a picture of a healthy (mine) normal one, the L5.

Muscle-ups, Power Cleans and Runs

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Rest Day - Fletcher's Back

Hey guys. Just went to the Denver Spine Center and met with Dr. Dino Pappas. Cool dude, about 40, athletic, he can relate to the CrossFit mindset. However, I heard similar sentiments that I heard from the ortho about my knee: His view was that your body is not designed (like, your bones for example)to get pounded with really heavy weight movements. He specifically mentioned loading and unloading moves that are heavy (like cleans for example). He likes deadlifts ONLY if your form is PERFECT (he was emphatic) through the entire ROM, if it isn't, you'll get hurt. He pretty much says it's not if, but when.

I have to go get a CAT scan for more imaging, but from the X-ray I learned a few interesting things. 1) I have six lumbar vertebrae (this occurs in 4-5% of us) 2) the spiny process of the L6 (the lowest one) is cracked down the middle, this could be congenital or from the injury. 3) The L6 is pushed forward significantly (clearly visible in the X-ray). He says it's possible (but less likely) that I was born that way, but even more likely that this is the "Crunch" I felt the other day, and maybe the pull I felt on 1/18 and it started to move back but with DT on 4/8 and front squats last week I messed it up again. If the forward L6 is congenital, that explaines my propensity for injury, if I did it from lifting, he said "hey, that can happen when you lift heavy..."They can't get conclusive enough info from the X-ray, so they want me to get a CAT scan. I'm gonna schedule that today.

For now, he said body weight stuff is fine as long as it doesn't cause sharp pains, but not GHD's or BE's until we get the CAT scan back. So I'll do my best with lunges, squats, burpees, situps, pushups, pullups, ring dips, etc. for now. He also said no rowing right now either, not till CAT scan is read.

Well there we have it. I'm a mutant, and I've got a messed up spine.

I said "well what about all of these athletes that lift like crazy all the time, how do they get away with it"... he said "they don't.... go see them later in life. They are often hobbled by what they did in the gym all those years."

Not telling you guys not to go heavy, just repeating the conversation. Whatever you do, I think form is key. When we start hauling ass on these heavy metcons we best pay close attention to our form and be careful. Form is key. At the end though, he did say "keep in mind, I am a spine specialist and I see these injuries every day, and a lot of you guys that come in are CrossFitters."

HSPU's, Squat Cleans and L-Pullups

Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Squat Cleans and Situps

Complete as many rounds in seven minutes as you can of:

95 pound Squat clean, 10 reps
20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

DL's, HC's,PP's and Squats

Five rounds of:


5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Barbara

That bitch.

5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rounds for time, precisely 3 minutes per round.

Rest Day

The Games are so inspiring to see. I hope those who you who have never been to at least a regional get to go some day.

Today I went back and looked at the comments from when I was gone and I liked how Justin called the Wall Ball/MU WOD "total body destruction", so I picked that one.

I did 1.5:1 CTB's and RD's for MUs. Was going to do MU progressions but honestly I get a better ass kicking this way, and I wanted my ass to get kicked good.

TT = 15:22. I had the mental game going big time compared to usual. Just wasn't letting myself rest like I normally do. Games inspired me. Those guys and gals were putting it ALL on the line.

Fasting until 10 AM today, getting blood work done (part of a health check for life insurance) so post WOD fast it shall be.

Fran Snatch

21-15-9 reps for time of:

95 pound barbell Squat snatch
Chest to bar pull-ups

5k