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