12/30

A.  Ring rows, 6 repsx5; rest 1 min

Did this. No problems.  Was able to make them harder.  Really focused on using my lats and staying tight, etc.  When I first started crossfit I was using my biceps for ring rows and it wasn't until KTK pointed it out about 5 months in that I was doing it wrong. After that I started using my lats and got strong enough for pull ups. :-P 

B.  Bicep curls, 12 alteratingx3; rest 1:30 *obviously don't do if these hurt

Did these all at 15# (they only had 15# or 30# DBs).  No problems.  Right arm still so much weaker. 

+

1 min max jump rope singles

1 min max sit ups

1 min max cal AD

rest 3 min

x3

Round 1: 150 singles, 32 sit ups, 16 cal AD 

Round 2: 160 singles, 33 sit ups, 15 cal AD 

Round 3: 130 singles*, 36 sit ups, 16 cal AD 

*some annoying family were arguing and walked in front of me and I got tripped up.  Rule this family should follow: don't bring your moody teenagers to the gym. 

12/28

Warm up: (1200m very easy 7 min, dynamic stretching: leg swings, hip openers, half pigeon, calf, etc. 4 x 50 m easy 50 min sprint 2 min rest afterwards before starting 2 miles). Legs tight.

2 miles: 15:16.0

1:36.4

1:51.5

1:56.4

1:58.4 (7:23.7)

1:59.1

1:58.8

2:01.0

1:54.4 (15:16.0)

Cool down: 15 minute walk and stretching. 

Went out way too fast. It was windy, but that isn't an excuse for the time. Has trouble focusing on pushing through and not falling into an easy pace. Exact same average mile pace as 30 min max run a month ago (11/28). Makes no sense that they would be same pace. Maybe I misjudged distance for the 30 min max, or the cold got to me today, or I'm just consistently slow no matter how long I run for. 

Extremely disappointed with my time/performance today. 

12/27

A.  Goblet squat (light weight) 12 repsx3; rest 1 min *send video of a set from the front and side
Did this. With 26# KB. 3 rounds of 12 reps. Sent video from front and side. 

B.  Lateral lunges, 12 alternatingx3; rest 1 min  * no weight send video
Did this. 3 rounds of 12 alternating. Sent video. 

+

10 deadlifts @light/moderate weight (send video of warm up)

3 min max cal AD

rest 3 min

x3

Did this with deadlifts at 75#. Sent video of DL warmup.  

Round 1 AD: 45 cal

Round 2 AD: 39 cal 

Round 3 AD: 41 cal 

+

:30 sec coach stretch each leg

:30 sec pancake stretch

x2

Did this. 

Also did some shoulder mobility stuff. 

12/26

A.  Single sided bent over rows, 8 each armx3; rest 1 min between sides

Did this with 15# DBs.  3 rounds of 8 each arm.  No problems.  May be able to jump up weight next week. 

B1. Hollow body hold, 15 secx4; rest :30 sec

B2. Hollow body arch, 15 secx4; rest 1 min

Did these.  Tight on the arch, but otherwise no problems. 

+

3 Rounds NOT for time:

6 Dumbbell shoulder press 5-10# dumbbells  

8 Ring rows

14 Double under attempts

Did this.  The gym didn't have any DBs below 15# so used plates. 

Round 1: 5# plates each arm 

Rounds 2 and 3: 5# + 2.5# plates (7.5# each arm) 

Left shoulder feels weaker (which is the non surgery one).  

Newsflash: I still hate double unders. 

The gym has one very old AD so the AD workouts will be interesting this week. 

12/24

20-30 min moderate effort run.

Ran 24 minutes little over 2.9 miles (about 8:15/mile pace). 

Felt good, but it's cold! 

12/22

Back squat 4x4

35#

40#

45#

50#

First time doing back squats since late May. Having bar on back didn't hurt shoulder. Went light -- wasn't really sure if I should have started heavier. My squats are all f***ed up. I am leaning too far forward and can't figure out why/how to fix it. 

Ghd sit-ups: 3 rounds 7 on fragile white ghd sit up machine. 

12 minute AMRAP (10 alt walking lunges, 10 box jumps 12" box + 25# plate, 30 cal row).

3 rounds plus 15 cal

Working on getting intensity back up again during these workouts.

Lateral band walks. 10 each direction x 2.

• Was good to see everyone and workout somewhere that is comfortable/feels like home. :) 

12/21

Ring rows 5x5.

No problems. 

Bicep curls 2 rounds of 12 alternating 

10#, 15#

No problems although 15# may be the most my right arm can do at this point. 

6x400m all should be same, rest 2-3

1:37.04

1:35.13

1:33.57 

1:34.60

1:33.56

1:37.09

Felt good. Not all the same time. Ran loop around gym. 

12/20

Shoulder rehab protocol.

Jump rope 150 singles

40 Alternating lunges (no weight)

30 V ups

Jump rope 150 singles

Did this. Time = 4:19.8

Will do the strength portion (bicep curls and ring rows tomorrow at CFA and then make up one of the running workouts if it's not too slippery). 

12/16,12/17,12/18

Last few days were from hell.  Behind on all the running workouts.  Hoping to drive 18 hours tomorrow -- so that may be an off day as well.

12/15

A.  Single sided bent over rows, 8 each armx2; rest 1 min between sides

Did this with 12# dumbbell.  8 each arm x 2. 

B1. Hollow body hold, 15 secx4; rest :30 sec

Did this. 

B2. Hollow body arch, 15 secx4; rest 1 min

Did this. 

***10 Squats

  8 GHD sit ups

Assault 3 min max calories

rest 2 min

x3

Did this. 

Round 1 AD: 28 cal 

Round 2 AD: 27 cal 

Round 3 AD: 27 cal 

+

            B.  Lateral walks, 10 each directionx2; rest as needed

Did these. 

***Tried the prowler.  Sent a picture.  Not sure if it's just the astro or if the prowler is heavier, but had a hard time getting it moving.  Also, put a lot of stress on the posterior capsule.  I think I'm cleared to put stress on it, but it started to make me nervous.  So just switched the metcons. If you think it's ok to push through the pain I can do that and try the prowler tomorrow. 

12/14

1.5 hours of PT this morning. 

Made up this workout: 

(Run 1600m

Rest 5 minutes

Run 800m 

Rest 3 minutes

Walk 400m)

x 2 

Round 1: 

6:50 for the 1600m

3:16 for the 800m

Round 2: 

6:50 for the 1600m

3:14 for the 800m 

Mapped out a half mile loop in my neighborhood.  Think it's pretty accurate. 

Stomach was pretty bad during the 1600m ones.  On the second round 1600m was gagging like I was going to throw up towards the end. 

10 minutes easy to warm up and 10 minutes walking/easy to cool down. 

12/13

Off. Massage.

12/12

12/12   

A.  Goblet squat (light weight) 10 repsx3; rest 1 min *send video of a set from the front and side

 Did this with 26#KB. 3 rounds of 10. 

B.  Lateral lunges, 10 alternatingx3; rest 1 min  * no weight send video

Did this. 3 rounds of 10. 

+

3 Rounds"

10 squats

15 lemon squeezers

10 box jumps  12"

Did this. No weight on squats as it didn't specify. 

3:34.9

:30 sec coach stretch each leg

:30 sec pancake stretch

x2

Did this.

PT immeaditely afterwards. 

12/11

3 mile run. 

Interpreted this as 3 miles easy.  Not sure if that was right? 
23:51 (7:57 miles)

12/10

Feeling pretty run down. It's probably from all the stress at work (which will hopefully ease up in the next week and a half)  Took the day off.  Maybe being too cautious -- am not good at these things. 

12/8

A.  Ring rows, 5,5,5,5; rest 1 min

Did this. No problems. 

B.  Bicep curls, 10 alteratingx2; rest 1:30 *obviously don't do if these hurt

Did this. 12#. Right arm much weaker. 

+

Assault bike 2k (there is an option for this on the assault bikes, it would be 2.0)

40 ab mat sit ups

Assault bike 2k

Did this. 

2k Assault bike: 3:56

40 sit ups: 1:18 (includes transition)

2k Assualt bike: 3:59

Total time: 9:13

Shoulder strengthening stuff immediately after. 

12/7

Off.

Physical therapy at 7:30am and then meetings all day until 10:30pm. Blah.

12/6

 A.  Deadlift 5x5; rest 1:30 (increase 5# from last session)

Did these at 70#.  5x5 rest 1:30. No problems with shoulder or anything. Felt a bit awkward like I wasn't doing them completely right so sent a video to your phone. 

B.  Bulgarian split squat (increase weight if possible), 5 each legx3; rest 1:30min between sets 

Did these with a 26# KB.  5 each leg x 3, rest 1:30.  No problems. Have definitely noticed this getting stronger over cycle. 

+

 Row 500 m

 AD 50 cals

 100 singles

 rest 3 min

 x2

Did this. 

Round 1: 9:52 

Round 2: 9:39

Limited by assault bike on the second one, but then made up time on the jump rope.  

Felt good today. 

12/5

6x400m with a 2 min rest between (400ms should be within 2-3 seconds of each other).

1:28.4

1:28.6

1:27.4

1:26.1

1:28.5

1:28.7

Ran on indoor track due to storms. The track is 9 laps = 1 mile. Worked out my best estimate of 2 1/4 laps. May be slightly short judging off times (but could be because no wind). 

Felt decent and felt like I could keep going at these reps/rest for more. No stomach problems.

7am - Woke up

7:30am - 30 min walk with dog

8:30am - 1 hour PT

9:45am - Steel cut oatmeal mixed with almonds and sunflower seeds. Water.

10:30am - Green tea with turmeric 

12:15pm - Homemade minestrone soup (lots of veggies, tomato base, some small pasta in it, trace of ground meat). Little bit of cheese.

1:45pm - Green tea with turmeric 

4:30pm - 6x400s

12/4

4 Rounds:

Row 500 m (3/4 damper setting)

15 Box jumps (small box that you can't fall on at all)          

Did this. Used a 12" box. Warmed up with a easy 300m and some 30 seconds easy, 10 seconds hard to work on pulling with arm. Was careful and slow on box jumps -- no problems. 

Round 1 - row (2:17.4), total time = 3:13 
Round 2 - row (2:18.4), total time = 3:06 
Round 3 - row (2:16.7), total time = 3:06
Round 4 - row (2:13.6), total time = 2:58

Did this straight through with no breaks.  Felt good.  Was happy to do something at a bit higher intensity.  

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did these and some shoulder stuff afterwards.  No problems at all with planks -- this is one thing that was a major issue when it was torn (PT said it was because it was dislocating backwards while I was doing planks).  

12/2, 12/3

Yesterday was an insane day at work.  Had to be at a meeting that started at 7am and my last meeting ended at 9pm. 

Today the weather was insane. Pouring rain, high winds, and cold temps.  Gym was shut because of a competition.  

Will still get all the workouts in before the end of the cycle. 

12/1

A.  Weighted step-ups, 16 alternatingx3; rest 2 min (*increase weight by 5#)
Did these with 25# dumbbells to a 16" box (50# total).  Felt heavy not in my legs but in my arms from holding dumbbells.
3 rounds of 16. 

B.  GHD back extensions (hold a 5# plate against your chest) 8x4; rest 1:30 
Did these no problems. 4 rounds of 8. 

+

15-10-5

Goblet squat

V up

50-50-50

Jump rope singles

Did this. Time: 3:45. Focused on keeping goblet squats controlled and v ups slow and controlled. Used 26# KB. 

My schedule was hectic today and I was up until 2am working on a grant proposal and up again at 5am.  Knew I couldn't get the 400s in properly so did the Friday workout.  Then realized it was legs and maybe I shouldn't have done that. Sorry if that was wrong. 

Should I do the 400s tomorrow or take tomorrow off and do them Saturday or does it not matter either way? Schedule wise Saturday would be more practical for me, but I can fit it in tomorrow if needed. 

11/30

A.  Weighted alternating lunges (increase weight 5# from last session), 18 alternatingx3; rest 1:30 between sets

Wasn't sure if you meant 5# total or 5# each dumbbell, so did 5# each db. 

3 rounds of 18 alternating with 25# DBs (50# total). 

 B.  Lemon squeezers, 12x4; rest 1 min

Did these. 4 rounds of 12. 

+

10 perfect air squats......send video again of a set

40 Cal AD 

rest 2 min

Did these. Sent video (my squats suck). Was able to use my right arm on the AD! :-) 

Round 1 -- 4:48 AD 

Round 2 -- 4:42 AD 

Round 3 -- 4:40 AD 

I can't figure out if I now just suck at AD compared to before or if these are harder.  

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

Did these. 

Also, had a 1 hour massage after. :-D 

11/28

30 minutes max distance.

3.90 miles. (approximately 7:40minute miles)

Really tried to keep focus in the middle.




6:15am -- woke up 
6:30am -- took dog for 40 minute walk 
7:30am -- physical therapy for 1.5 hours 
9:15am -- remembered I forgot to eat breakfast. Had a bowl of protein oatmeal. 
11:45am -- lunch. grilled chicken, rice, broccoli, water, chocolate chip cookie 
1:30pm -- cup of black tea. 
4:00pm -- 02 energy drink. 
5:00pm -- tried to run and track was closed. 
5:40pm -- took dog for 40 min walk. 
6:30pm -- 30 minute time trial. 
8:00pm -- will eat dinner now (some leftover spaghetti, meatball, and salad)

11/27

Off and finish cycle.

Did some light walking and shoulder exercises.  Will try and do a ROMWOD later tonight as a break from working. 

11/26

A.  Deadlift 5x5; rest 1:30 (same weight as last session since you are doing more reps)

Did these at 65#. 5x5. No problems. 

              

B.  Bulgarian split squat (same weight), 6-8 each legx3; rest 1:30 min between sets 

Did these with a 15# KB. 8 reps each leg x 3 rounds. 

+

Run 800 m at a moderate pace
rest/walk 3 min
x4

There was a rain storm when I went to do these.  Wasn't sure what to do so just substituted the amount of time for AD and rower and went at the same effort I would have for a run.  So did 3:45minute AD, 3:45 row, 3:45 row, 3:45 AD (with the appropriate rest).

Sorry if this wasn't right -- wasn't sure what to do in this situation. Can do the 800s tomorrow if you want. 

Shoulder exercises. 

Feel like I should be farther along than I am. 

11/25

Ran 3 miles -- very slow (as requested). 

11/24

Off.

Took dog for a couple walks.

Went to neighbor's house and a friend's house for dinners.

Successful. Accomplishment in just going to either and because I may have actually hit a decent calorie count for the day.

11/23

 Row 3 min easy (lowest damper setting)
Bike 50 calories
x2

Did this. Missed the lowest damper setting. Rowed at a 3 damper setting, but kept it super easy. Sorry. Felt good. 

Round 1: Just over 600m, just over 8 minutes on bike
Round 2: Just over 600m, just under 7 minutes on bike

They have these new Ads at the gym. Xebex fitness. They seem a lot harder. I used it for round 1 and then the assault bike for round 2. to try and compare. Round 2 felt easier and was a minute faster.

Sorry if the ADs were too slow in general. Not sure what I was supposed to get out of the workout if it was just to keep my HR up for a long period of time or if I should have done better on AD and spent less time, etc. 

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did this. 

Over an hour of PT. All strengthening stuff. He said the range of motion is nearly 100% (few degrees here and there). But, the strength has a long way to go. Two more weeks and then he said we can really amp it up on strength. He gave me a few more exercises to do at home. 

11/22

Ran 20 minutes easy with a friend after work.  Ran at talking pace. Didn't track distance.  Trying to be better at making sure easy is actually easy.  

The gym is not open for non-team workouts on Friday, so I was going to do Friday's workout tomorrow.  Then use Thursday as the off day and then do the run 5k on Friday.  Is this ok? 

For the Friday "5k" should this just be an easy 5k run? 

Also, for Saturday do you want the 800s on a track or should I just do the gym 800s since I'll be there for the lifts? 
Happy to do lifts at gym and stop at track on way home from gym for 800s or do them all at gym. 

Thanks for the tip last night regarding the breathing/saying. It really did help.  

11/21

A.  Weighted step-ups, 14 alternatingx3; rest 2 min (*increase weight by 5#)

Did these. 3 rounds of 14 to a 16" box with 20# dumbbells. 

No problems. 

B.  GHD back extensions (no weight) 10x4; rest 1:30 

Did these. 4 rounds of 10.  No problems. 

+

3 Rounds:

20 sit ups

10 squats 

Row 10 calories easy

Did this. 6:35 minutes total. 

Took squats slow to try and work on form. Row felt 100x better than last week. Put damper between 2-3. I think I just had a lot more confidence in the shoulder this time (last time was the first time rowing since the surgery). Focused on form and using with my legs.  Shoulder feels solid.  Obviously haven't actually tried it to do anything "hard."   

An hour of PT this morning. Doing a lot more strength stuff/ab stuff built in.  Worked planks up to 15 second holds, 15 second rest x 10. Did some medicine ball stuff throwing a weighted ball back, some body weight pulling stuff at an incline, and some more mobility things.  


Didn't eat like a real person today. Felt it after the workout. Will do better tomorrow. 

11/20

A.  Bicycle sit ups, 20 alternatingx3; rest 1 min
Did these. 

+

Run 10 min for max distance, Run 10 min easy

1.35 miles (around 7:24/mile pace). Did this around my neighborhood since track was closed. 

Stomach was bothering me around 6:30 in and got progressively worse, but eased up when I stopped. Just tried to push through it. Didn't eat this morning or drink anything so maybe it was dehydration. 

10 minutes easy afterwards. 

+

B1.  :30 sec pancakex2; rest :15 sec

B2.  :30 sec couch stretch each legx2; rest :30 sec

Did this. 

Also, I've never had anyone tell me they were happy/proud I didn't do a race I signed up for and instead didn't workout at all that day. :-P 

11/19

Didn't do the race this morning.  Just din't feel worthy of racing.

Feeling worn out mentally and physically today, but forced myself to go to track to do 10 min for max distance and 10 min easy.  It was shut due to "over rye seeding." Whatever that means.

Decided maybe it was a sign to take today off, do a bit of work, cook some good food for dinner, and relax.  Planning on swapping the rest day for tomorrow with today's workout (will do 10 min max distance around the neighborhood tomorrow morning).  However, if that's not a good idea I'll do the 10 min max distance this evening.

11/18

11/18

A.  Weighted alternating lunges (same weight as last session), 18 alternatingx3; rest 1:30 between sets.

Did these at 20#.  18 alternating x 3. Felt good. 

B.  Lemon squeezers, 16-18x3; rest 1 min

Did these 18 each set x 3. 

+

20 Cal AD

10 Air squats **warm up a few and send video to my phone**

:30 sec max jump rope singles

rest 1:30

x4

Did this. Will work on squat. Pretty ugly.

Round 1: Bike + AD: 2:55, 79 jump ropes

Round 2: Bike + AD: 2:47, 73 jump ropes 

Round 3: Bike + AD: 2:45, 68 jump ropes 

Round 4: Bike + AD: 2:48, 94 jump ropes (guess that's what can happen when rope doesn't get caught) 

Was able to use my right arm on the AD for some of the rounds. Obviously faster without it, but working on easing it in. No pain. 

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

Did these. 

11/15

A.  Deadlift 3 repsx5; rest 1:30 (increase 5# from last session unless if bothers your shoulder)

5 rounds of 3 reps at 60# (5# increase from last session).  Absolutely no problems with the shoulder on these. 

 B.  Bulgarian split squat (add a little weight), 6-8 each legx3; rest 1:30 min between sets 

Did these 8 each leg x 3 rounds. Held a 15# KB while doing them. 

+

 Run 400 m

15 air squats

rest 2 min

x4

Did this. Not sure if their 400 is truly 400 (they say it is). It's an out and back... Run down and turn around at a stop sign. Limited again by feeling like I was gagging/going to throw up. 

Round 1: 1:48

Round 2: 1:47

Round 3: 1:48

Round 4: 1:50

Did shoulder exercises and took the dog for a few walks.  Would it be a problem to do a 10 minute super easy z1 run with her a couple days a week? Just want to train her to run at my side properly, but need to ease her in. 

11/14

11/13      Row 3 min easy (lowest damper setting)

               Run 20 min at a pace you won't feel sick

               Row 3 min easy (lowest damper setting)

Did this. First time rowing since June 15. Felt ok -- took it pretty easy.  About 10 pulls in got over zealous and pulled too hard.  My arm reminded me very quickly that it needs to be eased in. S/M was much lower than normal. Pace was obviously embarrassingly slow, but I just accepted it and focused on form. 

+

:30 sec couch stretch each leg

:30 sec pancake

:30 sec half pigeon each leg

Did these. 

I've made it to the magic 5 month mark.  Started doing planks today in PT (doing sets of 10, 5 seconds each).  Such a difference from when I tried to do planks when it was torn.  No pain.  Also started doing some weighted ball throws off a bouncy thing. 

Neck and sides of shins sore. PT said it's from my back -- will ask him what I can do to help that. 

People at the gym here are a lot less friendly and much more cliquey than CFA. Doesn't help that I'm somewhat of a quiet person.  The guy who manages the parking lot next to the gym and I now say hi -- he's the only one who talks to me. haha 

11/13

Swapped the off day for tomorrow with today.  Was just feeling stiff and a bit nervous about the row (which I know is stupid).  Will do the row/run tomorrow morning. 

Did 2 ROMWOD videos and went on a few walks. 

Having some numbness again in my ring and middle finger of the surgery arm.  Will ask the PT about it tomorrow morning.  

11/12

A. Weighted step-ups, 14 alternating x 3; rest 2 min (same weight as last session)
Did this with 15# again and 16" box.  No problems. Felt a lot easier than last time. 

B. GHD back extensions (no weight) 8 x 4; rest 1:30
Did this. 4 rounds of 8. Is this meant to be felt in the hamstrings too? 

50 ab mat sit ups
50 jump rope singles
50 cal AD (assault bike)
Did this. 8:41.  Assault bike kicked my butt. I felt like this should have been this whole thing x 2... but I'm assuming it was just 1 time through.  I did like that everything was the same number of reps. :-P 

Temperature finally broke and it was in the 60s when I was working out. Felt good to wear multiple layers of shirts again. :-) 

11/11

Long day yesterday and then went to meet a dog I may adopt, so decided to swap the rest day with today. 

 A.  Bicycle sit ups, 18 alternatingx3; rest 1 min
Did this. 

+

Run 30 min easy

Did this. Ran with someone who I work with/who also goes to the crossfit gym here. Comfortable pace, could talk the whole time. 

+

B1.  :30 sec pancakex2; rest :15 sec

 B2.  :30 sec couch stretch each legx2; rest :30 sec

Did this. 

I think the nausea from the fast running and the nausea I felt while not working out are unrelated.  The one while not working out is coming from neck pain and/or drainage down my throat. Didn't feel sick while running today. 

I didn't eat or drink anything before my run (ran at 7am). 

11/9

A.  Weighted alternating lunges (same weight as last session), 16 alternatingx3; rest 1:30 between sets

Did these all at 20#. 3 rounds of 16. Should I be stepping forward for the lunges or back or does it not matter? Went forward since it is more "conventional," but stepping back has always felt more natural. 

B.  Lemon squeezers, 14-16x3; rest 1 min

3 rounds of 16. Rest 1 min. 

+

15 perfect air squats *send video of one set of squats

50 jump rope singles

15 cal AD

rest 1 min
x3

Did this. Stomach was really bothering me on the AD.  Didn't time this. 

Sent the videos of these. I think take a video was good. I didn't realize how much I am coming forward -- was I coming forward that badly before my surgery? I felt like my squats had been better than that. 

C.  Banded walks (make sure you take small steps with knees out) 10 each direction x2; rest 1 min between sets

**send video of banded walks to my phone**

Did this. 2 rounds of 10 in each direction. Sent the video of this.