5/27-5/31 IDP log(includes 800 m times )

5/27 and 5/28:  2 rest days due to work travel

5/29/15

• Did Thursdays workout on Friday
• No issue with SL Glute bridges... Just not sure range of motion is good without back flex ion
• 6 rounds and partial row completed of 250 row/plank walk amrap

5/30/15

• Did Friday and sat workout 
• Back hurt a little on hand stand hold but had not done in awhile.
• No issue with pp, waiters carry or battle rope 
• 800 meter runs:

1. 4:46
2. 4:27
3. 4:06

Back was very sore by end of day....no issue during workout but spasming at night

5/31/15

Rest day.  Back tight and sore again by end of day

5/25/15 IDP Log

Mini Murph:  39:50.  Took a long time (mostly due to time to complete pull ups) but no issues.  Stayed slow and controlled on squats as well so as not to break form when getting tired. 

5/21 and 5/22/15 idp log

5/21/15

• No issues with 5 sets of core work.  Still shaking on side planks but able to hold.  Prone planks much more stable.  Concern on Glute bridges if I am getting a good range of motion.
• Rows fine.  Consistent time across all 12

5/22/15

• Felt a bit stronger on battle ropes.  Feeling stronger on waiters carry.  Wrist did not start to give out until last round of left side.
• 14:38 on timed workout. Took a bit longer on wall balls (sets of 10) but core was strong on all and no back pain.  Struggled most with pull ups.just  takes me awhile but got through all 20

5/23 and 5/24.... 2 rest days....killing me :-)

5/18 and 5/19/15 IDP log

5/18/15

• No issues with core sets
• Took about 8 mins to do the 50 HH to superman.  Rows were fine...consistent pace for all 6... No back pain

5/19/15

• Lunges/ring rows/rows as written.  No issues.  Have to break the 20 rr into sets.  Completed 3 rounds in the 15 mins
• 3 rounds of grinder completed in 15 mins
• No back pain with any movements today

5/15 &5/16/15 IDP log

5/15/15

• SA Squats:  1st 2 rounds with 18lb KB and then last 3 with 25lb.  Wanted to make sure pain from Tuesday would not return.  No issues.
• SA raises:  no issue 18lb KB
• EMOM:  push-ups and waiters carry as prescribed.  Wrist held up better this week on carry.  1st time with battle rope.  Just need to practice on not having slack as I had trouble keeping the waves straight 

5/16/15

Run:  no problems

Back is still bothering me overall...some spasms sat night and tight on Sunday....just gets tired as the week goes on I think. Also went to cargo winds on Friday night which never helps.

5/14/15 IDP log

• Core work:  no major concerns.  Still shaking on side plank and 1 min is tough on probe without shaking but getting through.  Was nervous about the added weight with the Glute bridge but no back pain so good to go.  I hope I am getting full range of movement.  Feels like I flex my back when trying to go to high.
• Row: getting little more power this time while still holding the prescribed position.

5/12/15 IDP log

• Goblet squats:  did 25 lbs but with first one felt a tweak in the bottom of the squat.  So I stopped an walked around and stretched.  Ended up doing air squats with the tempo.  May have just been that I was not warm enough when I started and did the workout first thing in the morning.
• SA ring row: first time doing these.  No issue just can't get at nearly the same angle as with double arm.
• Reverse lunges: no issues as prescribed
• Hangs: does it matter which grip?  Did 2 of each can hold much longer supine.
• Grinder:  able to do the 18 lb KB on the bottoms up carry this time but only on right side.  Still failing on the left. Can't seem to stabilize to be able to hold. Primal crawl and farmers carry as prescribed.

5/11/15 IDP log

• Strength sets: did 10 leg raises per set w/no back pain; no issue with bird dogs; still just 20 sec on stir the pots; no pain with Glute bridges.
• Completed 5 full rounds on DU/SU/superman + DU and SU in 6th round.  DU is what slows me down.  Some rounds takes several try's to complete 10 but like the practice.

5/9/15 IDP log

• No issues with jog, primal crawl or cycle
• Back was aching during Glute bridge hold 
• Trust what you program but as a note, used to doing more in Saturdays.  This is the one day I have both more time and usually energy since I am not working.  Also the day I used to do long training rides or runs before I started doing crossfit.  Just felt weird not to do more :-)

5/8/15 Sara IDP log

• SAFront squat: no issues.  Did with 25lb KB...not sure if this is what you were looking for with light
• SA press:  used 18lb KB.  Left side more challenging than right.  Should have free weights next week to give more options in weight but 25 lb would have been too heavy w/o breaking form
• EMOM:  no issues with push ups or lunges. EPIC fail on the BU KB carry.  Could not even stabilize 18lb for more than one round.  Had to drop to 10 b/c that was all I had lower.  I was unable to keep the KB from tipping over.

5/7/15 IDP log

Primal crawl: no issues with interval time...felt strong could go farther without fatigue
Side plank: held this but shaking
SL Glute bridge: struggled with form but getting hang of it.  Harder on left side
Prone plank: did full 45 sec intervals....max before shaking though
Row: struggled to get power stopping at dead lift position.  Got better as went on but feels like stopping short of bring able to drive with hole foot.

5/6/15 IDP log

Rest day

5/5/25 IDP Log

• no issue with goblet squats.  Did with 25lb KB to test how my back would handle the weight.  No back pain. 
• Pull ups and lunges as prescribed.  No rings set up yet, so substitued with single arm box rows with 18lb KB.  Should have availability to rings in another week or so after we get the rig set up (currently shipping to our house)
• Grinder as prescribed.  Completed 3 full rounds in the 15 mins + 4th round of waiters and farmers carry.  Wrist started to give out on last round of waiters carry on the left side. 

5/4/15 workout notes

-no pain with prescribed movements; back uncomfortable with warm up row but fine during amrap
-only able to hold hollow holds about 30 seconds
-superman movement awkward (fish out of water) but no back pain
-7 rounds completed during amrap, approx half time on row, half on HH to superman