December 26 Workout

Nikole:

6x 2:30 rounds
1 min Airdyne Max Calories
Max Effort Ring Dips

Score: 149

Did 80x with 3# Rope in 1 min.

December 24 Workout

Crossfit Total:

Back Squat: 245x1

Deadlift: 315x1

Press: Umm . . . yeah.

Great workout!  PRs on two lifts.  Just get the shoulder back to work, and I'll be all there!

December 10 WORKOUT

RAWR!

OMG: Score 247

3 rounds
1 min airdyne (max cal)
1 min rest
1 min row (max cal)
1 min rest
1 min DUs (max reps)
2 min rest

Back Squat 3x5:

130
150
170x10

Very cool to be back.  Shoulder is only ~75%.  Still no overhead, so we'll see.

October 23 Workout

Shoulder mobility
Curls/push downs
Core
Squats (5x165,190,215)

October 22 Rehab

Full set

October 18 Rehab and Workout

Rehab cycle

Core

Curls and push downs

October 14 Workout

Deadlift (!) light (45,65,75x8) just testing
Curls and push downs
Squats (140, 175 x5, 200x6)

Core

20 min hiit elliptical

Next squat workout:
145, 180 x5, 205xMax

October 12 Rehab

Internal and External Rotations
Plank-Push
subscap push
Low and mid trap flyes

October 10 Workout

3x12 Curls

Core

30 min elliptical

October 9 Rehab and Workout

Full shoulder routine

Core

20 min elliptical

October 8 Rehab and Workout

Internal and External Rotations

Core

Curls (25x12, 30x12, 30x12)

Squat (135x8, 165x3, 195x3, 215x4)

New calculated 1 rep max: 235

October 1 Rehab and Workout

Shoulder Rehab:

• Pretty good - internal rotations, etc.

 

Workout:

• Core
• Squat (8x45,95,135,165,185x9)
• Lunge (10x55,65,75)

September 30 Note

Shoulder is sore - ROM limited through vertical press.

September 29 Workout

10 min bike
30 min elliptical sprint intervals

Core

Light shoulder

September 27 Workout

Core

Squats

(5x135, 155, 175, 185x8)

Lunges

(10x45, 55, 65)

September 26 Rehab and Workout

Shoulder:

External rotations 12.5 lb pulley, 5 lb dumbell
Scapular pulley press: 17.5lb
Scapular rows: 10lb
Reverse flyes
Behind back press

core

1x1x10 elliptical sprints

September 24 Rehab and Workout

Internal rotations

Pulley Press

Shoulder Rows

Core

September 23 Workout

Behind back press

Core

30 min elliptical

September 22 Workout

Core

Rotator Cuff

Shoulder Row

Squats (8x135, 155, 185)

September 21 Rehab

Hips, rotator cuff, behind back, shoulder rows

September 19 Workout

Core

Hip mobility

Lunges (2x12 45, 55)

Squats (3x8 135, 155, 185)

September 18 Workout

Shoulder: rotator cuff strength, low trapezius shoulder blade

Core

15 min intervals:

• bike
• elliptical

September 17 Note

Physical therapy - ROM and low trapezius shoulder blade lifts

September 16 Note

Shoulder ROM
Hip mobility

Core

September 15 Workout

Shoulder ROM 4x through day

Core
Squats 8x 135, 145, 155

September 14 PT/Workout

PT AM - Hip, shouler ROM

Elliptical 40 min
Core

September 13 Note

Shoulder is in fact more sore this AM.

September 12 Workout

15 min bike intervals
15 min elliptical intervals

core

September 12 Note

PRP injection this AM.  Kinda sucked.  Shoulder is sore, but supposed to be.  Let's hope it speeds things up!

September 10 Workout

Shoulder Rehab:

3x12 in all cases 

• Single arm external scapular rotations (both straight and bent arm)
• Seated internal rotations (5#)
• Cable external rotations (10#)
• Single arm bent rows (25, 30, 35#)

Line warmups

Core

30min elliptical

September 9 Workout

Barbell Lunges
12x 45, 65, 75, 85

Crunches, bridges, good mornings, butterfly situps, roman chair situps

15min - bike
15min - elliptical

September 8 Workout

Rehab:

3x12 in all cases

• Single arm external scapular rotations (both straight and bent arm)
• Seated internal rotations (5lb)
• Cable external rotations
• Single arm bent rows (25lb)

September 7 Workout

30 Min Elliptical Intervals

Crunches, situps, bridges, good mornings

September 6 Rehab and Workout

Rehab:

3x12 in all cases

• Single arm external scapular rotations (both straight and bent arm)
• Seated internal rotations (5lb)
• Cable external rotations
• Single arm bent rows (25lb)

September 5 Workout

Elliptical 30 minutes

External rotations

Crunches, bridges, situps, good mornings

September 4 Workout

Back Squats:

3x5: 135, 155, 175x9 (225 1RM)

Crunches, Bridges, Situps, Good Mornings

Elliptical 40 min.

September 4 Note

KOR PT appointment

Prescribed rotator cuff strengthening

Cleared to do core and lower body, cardio!

September 3 Workout

Shoulder rehab

September 2 Workout

Shoulder rehab

September 1 Workout

Shoulder rehab

August 31 Workout

Shoulder rehab

August 30 Workout

Shoulder rehab - shoulder and hip alignment

August 29 Workout

Shoulder rehab - hip and shoulder alignment and mobility.

August 29 Note

Diagnosed today with a partial thickness (less than 50%) tear of my left superspinatus tendon (part of the rotator cuff).  This is better news than if it were the labrum, but still a bummer.

Physical therapist wants me to begin a daily routine and lay off of all other activity for the time being.  I think I will follow what she says.  Going to miss the CrossFit something horrible, but I want to get this set right and get back in the game.

More to come.

August 28 Workout

15/85:

AMRAP 15

40 Double Unders
30 Split Jumps
15 V Ups

Score: 409 (single unders)

August 27 Workout

NFT

3 Rounds:

10 Good Mornings (45, 65, 75)
7 C2B (Did chin ups)
10 GHD Back Extensions

3x5 Back Squat: (135, 155,175x8) - New calculated 1RM of 217#!

August 26 Workout

Mobility and shoulder rehab.

Shoulder, lower back (left) quite sore.

August 25 Workout

Chippa:

100 Sit ups
90 Mountain Climbers
80 Russian KB swings (50#)
70 Squats
60 seated press (45#)
50 box step ups with bar (45#)
40 push ups
30 ball slams (20#)
20 Pull ups
10 ring rows

Time: 24:41 modified (shoulder protection) 60 russian twist (20#), 30 airdyne calories, 20 ring rows

August 24 Note

Woke up this AM and couldn't lift my left arm, when externally rotated, past about 20 degrees below horizontal.  Bleh.

Rest day overall.

August 23 Workout

Christine:

3 Rounds:

500M row
12 deadlifts (bodyweight, 165#)
21 box jumps (20")

Time: 13:43 Rx.

Badass stuff.

MRI on shoulder tonight.  See what comes.

August 22 Workout

Double Up:

AMRAP 15 Min

5 Burpees
10 KB Swings (50#)
20 Double Unders

Score: 7+4 (singles last 5 sets)  Did DUs first two sets, probably could have done ~9 rounds otherwise.

Front squat 3x5: 105, 125, 140x7 - hint: chalk your shoulders.

August 21 Workout

Core: L - Holds, Bridges

Mobility: Shoulder stability

Rotator cuff strength

20 min elliptical

August 20 Workout

Nicole(!)

AMRAP
400M
Max Pull Ups

Score: 56 Rx

First girl!  Love it.

Found out today that I likely have a torn labrum in my left shoulder.  MRI Thursday.  We'll see.

August 18 Workout

Off day:

Core
Mobility - hips and shoulders
40 Min Elliptical @75%

August 17 Workout

Iron Maiden:

4 rounds for time

30 KB swings (50#)
5 Spectaculars (95#)
(HPC, R/L lunge, push press)

Time: 21:44 Rx

Hot, hot, hot.

August 16 Workout

Quick and Dirty:
21-15-9
C2B Pull Ups
Handstand Pushups
50x DUs

Time: 12:05 (Mod: 150x SUs and knees on 24" box for push ups)

Deadlift 3x3: 190, 225, 245x8 (calculated 1 rep max: 304)

August 14 Workout

Up the Creek

1 min Row, 1 min rest, 10 rounds.  Row for meters.

3155 meters.  Just about died.

Back home tomorrow.  Very glad of it.

August 13 Workout

10 Min Double Under Work
L Holds 30x5
Bridges 40x5
Hip Mobility
Push ups
Squats
20 Min Elliptical (100x2, 200x2, 400x2)

August 12 Workout

Travel WOD:

5x:
400M run
10 Squats
10 Push ups
10 Sit ups
10 Pull ups

August 11 Workout

Walked all over NYC all day.

12:30 AM - Did 3/5 of Manimal WOD:

3x 400M Run, 10 Man Makers (30# dumbells)

Time: ~13 min

August 9 and 10 Note

August 9 - All over Boston and Boston area.

August 10 - Drove to New Haven, walked around in the rain a lot.  Drove to NY.  Walked around a lot.

August 8 Workout

Traveling WOD

Tabata Squats (16) and Push Ups (20-20-16-15-11-8-8-7)

Rowing warm up, Elliptical Warm Down

Butterfly situps and bridges

Hip and shoulder mobility

August 7 Workout

Traveling Day 1

"L" sit off the floor. 10 rounds of 10 seconds.

30 Min Elliptical

Basic Mobility

August 6 Workout

Landmine – push press and catch 3×10 (45, 55, 65)
then…
4 rounds NFT
5 strict C2B pull-ups
7 single leg suitcase KB deadlifts (ea leg) (35, 50, 50, 50)
9 Good Mornings (45, 55, 65, 75)

August 5 Workout

Mobility
L-Hold

40 minutes Elliptical @75%

August 4 Workout

Rundum

5 rounds
PL run
10 db lunges (35/25)
15 db push-press
20 butterfly sit-ups

Time: 17:38 Rx

August 3 Workout

Mobility WOD: Shoulders and Hips (Bulgarian Lunge)
Elliptical
DU work - soooo close.

August 2 Workout

Oh Yeah!
3 Rounds for time
21 OH Squat 55/75#
21 Toes to bar
21 KB Swings
21 Ring rows

Time: 23:03 (Mod - 75# front squat)

August 2 Note

167 lbs at 12.9% body fat this AM.

August 1 Workout

Reach
15 Min AMRAP
500 m row
10 Burpees
10 V-ups

Score: 4+55m Rx

Deadlift 5x5: 95, 135, 155, 185, 205(x10) Yields a calculated 1 rep max of 273.

Zack worked out with me today - very cool!

July 31 Workout

Mobility: Overhead squat (shoulder and hip)

45 min elliptical/bike

July 30 Workout

Death by Pull-ups
EMOTM
1-2-3-4 . . . pull-ups, etc.

Result: 9 Rx'ed.  Got 9.75 of round 10.

3x5 Squat: 175#
3x5 Shoulder Press: 115#.  Yields 129 one rep max.  I have done 140x2.  Not sure what was up.

Mobility WOD - Sitting hips.

Snatch Info

Form Photos

Excellent upright torso and shoulder mobility:

Squat form.  I love this:

July 29 Workout

. . . otherwise known as I will kill the double under or it will kill me.

Decided to change to 100 DUs per day in as few sets as possible.  Today it was 100 in 64 sets.  Heh.  Max was 7 in a set.

Did hip adductor MWOD.  Good stuff.

Left knee and left forearm unhappy.  Neither seems like a big deal.

July 28 Workout

Mobility
DUs (got 8 - tomorrow it's 9)
40 min elliptical @ 75%
Weighted Pull Ups (1x 30, 35, 40, 45, 50)
Core - Toes to bar, bridges, good mornings

Fun pics:

July 27 Workout

WOD: DumberDoodle
10min AMRAP
30 Double-Unders
10 DB reverse lunges (30/20)
10 DB HPC
10 DB push press

Score: 229 modified (3x SUs)  Yet again on the DUs.

Snatch (hanging): 2x 45, 55, 60, 65, 70, 75

July 25 Workout

Warmup
Mobility WODx2 - Shoulder External Rotation and Posterior Chain
Skill work:

• Double unders - got to 5 in a row (first July 13 goal reached!)  Need to work on stringing them together with no singles.  Next goal - 10 in a row.
• Kipping - more work on basic rhythm - need to work on grip strength, particularly left hand

July 25 Note

166 pounds this morning.  Started at 172 about 10 days ago.  Wonder where the baseline is on this new diet?  Will be interesting to see.

Considering doing 3rd workout in a row.  I want the core work.  Probably will be smart and work on skills and mobility instead.

Short term goals:

• Functional double unders
• Kipping
• L hold extension

July 24 Workout

Sky High
15, 12, 9, 6, 3 reps of:
DB Thruster (35/25)
Dynamic Push Up (2-45#plates)
Chest to bar pull-ups

Blue band on last 4 sets of pullups

Time: 17:09

This workout killed me - I ran out of gas earlier than I had expected.  Normally this would be one that would be in my wheelhouse.  Maybe just the back to back workouts.

Training note: need more external rotation for the over head press.  Too much lower spine arch.

Steinborn Squats - 95#
Reeves Deadlifts - 115#

Double Under Info

Page for info on Double Under technique.

July 23 Workout

Triple Crown

80 Double Unders
1000 m Row
800 m Run
40 Double Unders
500 m Row
400 m Run
20 Double Unders
250 m Row
200 m Run

Time: 21:20.  3x single unders.  Must. Work. On. Jump. Rope.

Mobility WOD: Shoulder External Rotation.

Muscle Up Info

Page for materials on muscle ups.

 

http://library.crossfit.com/free/video/CFJ_AF_Paoli_MusUp01.mov

http://library.crossfit.com/free/video/CFJ_AF_Paoli_MusUp02.mov

Kipping Pullups

Page for instructional materials on kipping pullups.

July 22 Workouts

Mobility WOD x2

Hip and L&T hamstring

July 21 Workout

Three by Bad
3 rounds
1min per station
1min rest btwn rounds

Row for calories
DB push press (30#)
Russian twist (20#)
Wall ball (20#)
HPC (75#)

Score (Rx) - 295

Plenty of opportunity for increasing my score. Want to work on efficient hip work for DB push press, in particular.

July 19 Workout

GHD Situps
Squat
Shoulder maintenance

20 min elliptical

Mobility WOD - Excellent shoulder mobility

July 18 Workout

"Badwater" 5x 400m, 15 Box Jumps, 15 SDHP (75#)

Mobility WOD - PSOAS

High protein/low carb diet appears to work. Current weight is 168.

July 17 Workout

Mobility WOD - Calves and Ankles.

L-hold work.
Squat form work.
GHD situps.

20 min elliptical.

July 16 Workout

Back Squat 135x5, 145x5 155x5
Push Press 115x4, 125x3, 145x2

Auger (AMRAP 10xburpee, 10xpullup - 3 sets Rx, 2 sets green band) Score - 107

July 16 Note

Weighed in at 169 this AM - first time under 170 in 20(?) years!
14.8% body fat

July 15 workout

Right hamstring feeling better - still working it, though.

L hold 2x15, 1x20 - still about 15-20 degrees below horizontal.
More bar holds and box squats.
2x wall stands ~30s - hands about 10-12" from wall.

5x 1m sprints rowing - avg ~283M

4x 2m runs elliptical - avg ~15.5cal/min

July 13 Workout

L hold - 2x15sec
Squat form - Box squats and bar holds
Elliptical and rowing splits

July 13 Benchmark Goals

* Perfect Squat Form
* 20 pull ups
* 20 dips
* 75 push ups
* 1 hands-only rope climb
* 30 sec L hold
* 1 min hold handstand with wall
* 5 consecutive double unders

Introduction

This is a blog primarily for me to track my CrossFit training goals and progress. I may also add commentary and link to interesting CrossFit articles and resources over time.