151013 Injured workout

Hurt my hand/wrist playing softball on Sunday. Hopefully it's only a sprain but I'm limited in what I can to. Time to work the lower half.

Warm up:
5 min DROMs

A: Good Mornings
45# x 10
65# x 10
85# x 10
100# x 10

B: 6 rounds of:
min 1: 60 single under
min 2: 15 box jumps 24"
min 3: 15 #35 KB front squats

End of 2014. Beginning of 2015

Did some Invictus workouts and yoga during the Christmas holiday. Invictus workouts were scaled to the light side to allow more healing of my right bicep. Which BTW has been coming along since I picked up a copper-infused compression sleeve for my elbow.

I kept mental records for the past 2 weeks and that was about it.

Time to get back on track with workouts and nutrition (which was not optimal during the holidays, i.e., sugar, alcohol, etc.).

140922 Outlaw Power Squat & Bench

Warm up:
5 min DROMs

Power:
1) High Bar Back Squat 6 x 2 @ 80% (195#)
2) Bench Press 6 x 5 @ 80% (160#)

Conditioning:
Grace
30 Clean & Jerks 135/95
For time

Did not do conditioning work because of right bicep pain. No pulling.

130807 SL5X5: W12D1

Warm-up:
2min jump rope

Strength:
Workout A (modified) 5 x 5:
Front Squat: 145
Bench Press: 195
Power Clean: 155

Modified the workout to take the stress off the lower back.

130806 Outlaw

Warm-up:

5 min jump rope

5 min DROMs

Strength:

Bulgarian Split Squat

30#DBx10x3

Metcon:

5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

130731 SL5X5: W11D2

Warm up:
2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#

130304 HBBS

Buy in:

5 min jump rope

5 min DROMs

10 OHS

10 pull-ups

20 sit-ups

Strength:HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
%'s Based on most recent 1RM-295
Warm: 45x10, 135x5, 155x3, 175x2,195x2,210x1,225x1
Work: 235x5,250x3(last rep questionable), 265x1x2

Last 2 should have been @280 but 265 was such a struggle to get 1 at proper depth I kept it there. It seems like a mental block because of the back tweak and some hip pain in the right.


Metcon:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155#
-with the remainder of the minute complete ME Split Jerks @ 155#
1 min. ME Burpees
Score: 81

Cash out:
5 min stationary bike
hip and hammy stretching

130222 Back Injury Recovery

Warm up:
4 min stationary bike
2 min in rock-bottom squat

Strength:
Front Squat 3 x 5 (60% max)
45 x 10; 65 x 8; 85 x 6; 95-105-115

Conditioning:
5 rounds of barbell (95#) complex
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Shoulder Pressess
3 Back Squats
3 Push Presses

130221 Back Injury Recovery

Warm up:
3 min on treadmill
2 min DROMs

Strength:
EMOM for 10 min
3 pull-ups

Shoulder Press 3 x 5
45 x 10; 95 x 8; 115-125-135

Bench Press 3 x 5
45 x 10; 95 x 8; 135 x 6; 155-185-205(3)

Skill:
5 min Handstand practice

130219 Back Injury Recovery

Warm-up:
2 walk on treadmill
5 min DROMs

Accumulate 10:00 plank

Metcon:
3 rounds of
15 box jumps
25 TTB (scaled to reverse crunches, back hurt hanging from bar)
35 Butterfly sit-ups
Time: 10:48

Cash out:
3 x 10 Bar Dips

Back still bothering me. Did something but went easy.

130218 Back Injury Recovery

2 mi run
20 box jumps
2 monkey bar passes
3 x 6 pull-ups

Goblet squat w/ pulse
20# KB x 10 x 3

Overhead Lunge
35# KB x 15(ea. side) x 3

KB Snatch
35# x 10 x 3

130216 Back Injury Recovery

Airdyne
10 min warm-up
Tabata
10 min cool down

110630 Rest Day

Rest day and a trip to the PT to work on my calf.

Torn Gastroc

Well, went to PT at Global Fitness, LLC today and worked with Chris to diagnose my calf injury and sure enough it's torn. No running or jumping for 2-4 weeks.

Chris began by checking for swelling and range of motion in the ankle, then some light poking and prodding to see where it was sensitive. He then ran me through a number of exercises to perform on my own to help promote blood flow to the area. The exercises are light plantarflexion and dorsiflexion as well as circles and making the alphabet to work on proprioception. Next up was some light myofascial release, ultrasound and icing.

I'll have to refrain from running and jumping for the next 2-4 weeks. I was concerned that the injury would prohibit me from squatting and deadlifting but Chris said as long as there's no pain I can have a go at it. I did some heavy squats this morning and thankfully no pain whatsoever.

I did have a bit of anxiety prior to getting to my appointment as I expected to be read the Riot Act when I mentioned that I've been following CrossFit programming. The last thing I wanted was to get into a debate about the dangers of CrossFit (and no CrossFit had nothing to do with this injury, it was my pig-headed programming.) Much to my surprise Chris is a CF L1 and can appreciate the program and my desire to get train at full intensity ASAP.

So that's it in a nutshell. Not as bad as I expected and hopefully the recovery is quick.

110625 Injured!

CFSB C1 de-load week

Buy in:
400m run
2 rounds of Burgener warm up
10 V ups x 2

Strength:
Front squat 3 x 5
115-135-145

HR set:
Back squat 135# x 20

WOD:
2 rounds of
1min 35# DB snatch left arm
1min 35# DB snatch right arm
1min 21" box jump
Rest 1 min

Score: DNF.

Got half way through the box jumps and my left calf popped putting an end to the workout. Not sure if it's torn or pulled but I iced it all weekend. Not much pain this morning but it is tight.