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.