Well another 2 weeks off with this nerve impingement…but had to come in a get a WOD…had to really modify the OH squats…only used 55 pounds…thus the better time…it felt great to be back working out…
1000m row
25 OH Squats (55#) wasn’t sure I was gonna be able to do them so started with 135# front squat for 10 then went to the OH with the lighter weight
100m run
50 KBS 20kg
100m run
25 Burpees
200m run
18:42
would have been much slower with more weight on the OH’s
Back in action after a 2 week layoff. The shoulder was diagnosed and until the EMG I won’t know the extent of the damage. Longitudinal Thoracic Nerve impingement, whole serratus anterior is shut down so really need to scale the weight on anything overhead…good news is everything else is working fine…been including more running lately to get out of my head that I can’t do all the moves right now…Im cool with that…so I show up today for Backwards, Stretched out Fran…just doesn’t sound right without the context of a named workout…but anyway, moving on…
Todays workout was a tough one…the runs with the hills are definitely gonna take the cardio up a notch or three
I only used the bar (45#) to see how the shoulder would act and it didn’t hurt but felt a little weak on the negative the first set, after that it was ok…we’ll see how the shoulder responds tomorrow. I got 3 3/4 rounds in 20 minutes…with weight it would have been much less…felt good to get that sweat goin today…
Today was another good combination of exercises…Bench Press even with my shoulder being a bit jacked up felt good though I didn’t go above my bodyweight…didn’t get to my bodyweight but I pushed it for what I felt was a safe load…Started at 135 jumped 10 lbs per set and finished at 205…left with shoulder intact and that’s a good thing. Actually got the Pistols down a bit better, right side good, left side not so good…
Then 50 single unders and 25 squats 6 rounds in 7:28…worked on double unders and got a taste of the rythym and jump height necessary to be consistent…so great day!!!
ok two posts from yesterday and today…back from Louisiana and apparently the Gumbo was being carried behind me in the form of a trailer…at least that is what it felt like running around the track today in the strong wind out here in Redondo…maybe two trailers and a Winnebago…slow ass runnin today…5 400m and the average time was 2:10…and it was hard…I think the goal would be to get the time down in the next 2 months to 1:30…I would be proud of that so Game on…
Yesterday was my first workout at the new Gym and I loved it…the energy was great the space is great and my soreness today is Great…I only got 3 rounds and those #@$%$#@$ L sits were fun…places in my shoulder and upper back and serratus and triceps WOW do I feel those today…and the funny thing was I did an intro this morning and my abs cramped on the sit up demo LOL my client didn’t know it but wow did that hurt…had to laugh at myself…could definitely tell I had eaten sugar the day before in the airport…suckin wind…but so glad to be back…shoulder is still feeling odd but am confident with the referrals I got that it will be handled…so back on tomorrow at 1pm…good to be back
Time to start the weekend…great workout today at 1 with Becca. 16 people so we had to alter the WOD just a bit and that was ok with me…it was still hard just different hard: Teams of two, AMRAP in 30 minutes:
great workout today Max # of pullups and max situps in 2 minutes…used the purple band, felt like I could have not used a band at all but a couple days without pain I don’t want to risk re-injuring it… so
27 pullups w/purple band
60 situps in 2 minutes…kinda sucked at these
and 5k (first one ever) 33:50 thought I had run that far before but it turned out it was only 2.7 miles so I ran farther and faster than the 2.7 miles and I ran longer this time so I was happy…it was over
loved the Monday 1 o’clock class today, great group fun workout, fun warmup, food was iffy over the last 24 hours but still felt ok during class. Gonna take the nutrition up another notch, gotta get to Costco I think. Alright today ran a lap rowed 500m and did the “Baseline” workout today. First time from November 08’; 8:40 at the intro. Today 5:09 heck yeah that felt like a good start to the day today
The WOD today was:
3 rounds for time:
Run 400m
21 Pullups
21 KBS 20kg or 44lbs
after 10 weeks i took a week off…a few things hurt so I just wanted/needed a rest…felt great today because of it too…pr’d on my front squat for 5 then the couplet after was fun too…
Warm up: 2 times around
Front Squat:
barx10
135x5
185x5
195x5
205x5
205x4 missed 5
then 7 rounds:
10 pullups ( we’ll see how the shoulder feels tomorrow, went with the purple and thin black band, all sets)
20 situps
9:48
felt good after the time off…I will plan that every 10 weeks or so
Monday, Monday…la la, la, la, la la been good to me…or something like that
Warmed up with 3 laps and that was so needed today also proud I did more than necessary and feelin dumb cuz we didn’t run before the workout, ok…really need a good, no great massage…hips tight, shoulder tight but the workout was good in a wonderfully demented masochistic way…completed 5 rounds but had six in the bag except i changed weights and got a strange headache on the third round…back of the neck increased with each rep of OH squat…and it stayed so I rested more to keep it bearable and the little voice in my head not wanting my noggin to explode (ala Scanners) but it was the first time to do 15 reps with any weight other than the bar (left shoulder rotator issue) and that actually seems to help the shoulder by the time I was done with the workout…I think the original issue was a combination lack of flexibility and inherent weakness with the kip…back to my Level 1 cert 2 months ago when I went for Fran all out…lesson learned
had a good workout…started real slow, took a while to warm up after the heavy deadlifts yesterday…ran 1.7 miles as a warm up and then just did 100 overhead squats with 45 lbs…11:32
definitely could have done it faster…was working on form and babying my shoulder a bit so it was still a good workout…gonna work on them at least twice a week…shoulder actually feels good after…we’ll see how it feels tomorrow
rowed 1500 meters for replacement for running…nice change of pace and a great warm up for deadlifts too…felt ok though didn’t break my single pr still felt ok
next time i’ll skip 405 and go to 415 or 425…pretty sure I’ll get it then…psyched myself out on the 425…when I used to deadlift I seldom pulled it successfully after I missed but I am open to that being different next time…overall I like the heavy strength days better than the heavy metcons…but I am getting better at the runs…so improvement is happening…completed the Nutrition Cert in San Diego this weekend and signed up for the Exercise Science Cert in April in Fort Worth…so excited about that too…loving this
This felt nasty…tough workout…Friday Feb. 28th, Jonesy’s class @ 9:30am
For time:
10 dumbbell Clean & Jerks (25# dbs)
15 push-ups
9 dumbbell Clean & Jerks
15 push-ups
8 dumbbell Clean & Jerks
15 push-ups
7 dumbbell Clean & Jerks
15 push-ups
- continue in this fashion through the last round
1 dumbbell Clean & Jerk
15 push-ups
24:45 modified the pushups on the last 4 rounds, started strict but by 7 had to modify
left shoulder was/is still iffy so I opted for the lighter DB’s…it took at least the first 3 rounds to feel good and clean with my form but it did feel better…still need to work on the jerk more…didn’t get the explosiveness from my hips on all but it is improving…have to keep reminding myself that its ok to suck at stuff…in the past, at times, that has stopped me from going for it…not the case when I check my ego at the door and read the posting on the white board about honor…love that…goes right to my heart and I know there is power there
went in like this: came out like this 
not really hard, ok not true hard but different hard, just really breathin good(?)