Adam R.

Portland, CT

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November 9th, 2009

03:30 PM – Workout

Location

Gypsy Moth

Focus

Cycling > Mountain

Summary

MTB at the Gypsy Moth with Eric & Cheryl

Route:

Extended Cherry

Notes

Quick ride with Eric & Cheryl.

Results

Results	Distance	Time	Average	Maximum	Date
Cheryl S.	3.5 miles	00:25	7.0	20	November 9th, 2009 (Today)
Adam R.	3.5 miles	-	-	-	November 9th, 2009 (Today)

Images

Tags

bike: marathon, with: eric, with: cheryl

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05:00 PM – Workout

Location

The Stockade

Focus

Crossfit > Power/Stength

Summary

Warm-Up:

Movement Prep:

Hamstring stretch (3 on each side, with Cheryl’s help)
“Knee Up” (Glute stretch)
“Heel Up” (Quad stretch)
Cradle
Hamstring Reach
Lateral Lunge

Lifting:

3×5 Overhead Squat
2×5 Overhead Press

Post WOD / Stretching:

Double Arm + Chest Raise (superman)
Alternate Arm + Leg Raise (superman)
Glute Bridge (5×10 sec)
Plank – Prone (4×30 sec)
Plank – Side (4×20 sec)

Notes

No pain. I feel like a new person.

I’ve been working on the stretching techniques learned at SFCF (…and then re-learned at my two sessions of physical therpay). I’m an idiot for not incorporating these movements into my workouts over the last year. A week of consistent stretching and core movements and I no longer feel any lower back pain. I realize that my back is not as strong as it once was, but I’m extremely optimistic about my potential to lift heavy again.

Results