Injured left knee/quad doing WOD last Thursday (lunges). The front, lower part of my knee hurt Friday/Sat/Sun and I was limping. Since it would not "go away", I started massaging my left quad (ouch) and there was a very tight/sore muscle near the thigh bone. Used ice, massage stick and vibrating massager. On Mon-Wed, my knee was achy and felt real tight. No acute pain, just discomfort. I continued with massage, keeping my knee elevated and ice/heat. Also, I did not do any exercise that affected my knees. Today is the first day my knee started feeling normal and I did Annie. I will continue to take it easy and then I will start on my 1/2 marathon training plan.
Thursday 091029 - did this today (Friday)
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments. 7:07
Knee feels pretty good today...finally!
Wednesday 091028
Back Squat 5-5-5-5-5 reps
Post loads to comments. No workout...recovering from left knee, quad injury.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 pullups followed by 6 dips)
4 Handstand Push-ups (4 push ups with feet elevated on Smith machine)
8 2-Pood Kettlebell swings (50# dumbbell)
Post rounds completed to comments. 10 rounds plus pullups, dips and pushups.
Monday 091026
Rest Day
Sunday 091025
"Michael"
Three rounds for time of:
Run 800 meters (did 750 m row instead)
50 Back Extensions
50 Sit-ups
Post time to comments. 22:19
Saturday 091024
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments. No workout due to knee injury.
Friday 091023
"Tommy V"
For time:
115 pound Thruster, 21 reps (15 with 87.5#)
15 ft Rope Climb, 12 ascents (did 10 jumping pullups with rope X 12)
115 pound Thruster, 15 reps (9)
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps (6)
15 ft Rope Climb, 6 ascents
Post time to comments. 24:35 - wore me out!!
Thursday 091022
Rest Day
Wednesday 091021 - did this one on Thursday 10/22
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments. 12:12
Tuesday 091020
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pullups - 11 12 9 8 8 7 7 7 = 69
pushups - 20 13 10 8 8 7 7 6 = 79
situps - 14 14 14 14 12 12 13 12 = 105
squats - 20 20 19 18 18 17 17 18 = 147
total = 400 - PR
Friday, October 30, 2009
Tuesday, October 20, 2009
My Crossfit Update
Monday 091019
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Started at 10-15-20-25-30-35-40-45-50 (tried 50 two times consecutively and could not get the second one) and could have gone higher, but no dumbbells above 50#. Finished with 10 kipping pull ups in a row.
Compare to 090830.
Sunday 091018
Rest Day
"Tyler"
Five rounds for time of:
7 Muscle-ups (did 7 pull ups and 7 dips)
21 - 95 pound Sumo-deadlift high-pull (did 80#)
Post time to comments. 15:05...not sure I did the SDHP's quite right...went to waist and not to shin.
Friday 091016
For time:
21/18/15/12/9/6/3 Hip-Back Extensions
Run 400 meters between each set of extensions
Post time to comments. Skipped this workout...just did not feel like doing it.
Compare to 090227.
Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps (did 87.5#)
30 Push-ups (did 15 instead, but could have done more)
Post time to comments. 21:05...followed up with more push ups
Compare to 060131.
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Started at 10-15-20-25-30-35-40-45-50 (tried 50 two times consecutively and could not get the second one) and could have gone higher, but no dumbbells above 50#. Finished with 10 kipping pull ups in a row.
Compare to 090830.
Sunday 091018
Rest Day
"Tyler"
Five rounds for time of:
7 Muscle-ups (did 7 pull ups and 7 dips)
21 - 95 pound Sumo-deadlift high-pull (did 80#)
Post time to comments. 15:05...not sure I did the SDHP's quite right...went to waist and not to shin.
Friday 091016
For time:
21/18/15/12/9/6/3 Hip-Back Extensions
Run 400 meters between each set of extensions
Post time to comments. Skipped this workout...just did not feel like doing it.
Compare to 090227.
Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps (did 87.5#)
30 Push-ups (did 15 instead, but could have done more)
Post time to comments. 21:05...followed up with more push ups
Compare to 060131.
Tuesday, October 13, 2009
Flutter Update
I have a couple of minor episodes of flutter lately. Very short duration, late in the evening. No further issues. I will be keeping an eye on it and decide if I need to contact the heart doc.
My concern if it continues is that the doc will increase my dosage which will in turn lower my max heart rate. This will result in more difficult recovery during my workouts...and higher times.
My concern if it continues is that the doc will increase my dosage which will in turn lower my max heart rate. This will result in more difficult recovery during my workouts...and higher times.
Crossfit Update
Wednesday 091014
rest day (ok I posted this ahead of time)Tuesday 091013
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
230# (pr) on smith machine (bad I know, but have no choice)
107# (pr)
247# (267# is pr) - could not get it off the ground
total 584# - not a great output.
Monday 091012
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (107.5# on first round, then 87.5# on 2nd and 3rd rounds)
Ring dips
Post time to comments.
11:14 - flat wore myself out on the first round
Sunday 091011
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (87.5#)
Pull-ups
Post time to comments.
11:33 - pitiful time...I struggle with the overhead weights...poor shoulder strength
Saturday 091010
Rest Day
Friday 091009
Run 5 K
Post time to comments.
No run
Thursday 091008
Complete as many rounds in 20 minutes as you can of:
Row 250 meters (40# SDHP on cable machine)
Sumo deadlift highpull 95 pounds, 21 reps (87.5#)
Pull-ups 15 reps
Post rounds completed to comments.
4 rounds + 13 SDHP rows
Tuesday 091006
Rest Day
Monday 091005
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips. (did 60 assisted ring dips)
14:45
Sunday 091004
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds (87.5#)
Sit-ups
Back extensions (20# good mornings)
Post time to comments.
20:05
Saturday 091003
For time:
Run 800 meters (2.4 miles)
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters (1.2 miles)
"Pistol" is one-legged squat with Kettlebell or dumbbell. Use 1 1/2 pood Kettlebell or 55 pound dumbbell for pistols. (used 25# dumbbell)
Post time to comments.
38:44 - pistols killed my knees for several days
Friday 091002
Rest Day
Thursday 091001
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders (40 jumping jacks)
25 Ring dips (25 dips)
20 Knees to elbows
30 Kettlebell swings, 2 pood ((50# dumbbell)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions (30# dumbbell good morning)
30 Wall ball shots, 20 pound ball (20# dumbbell thruster)
3 Rope climb ascents (3x10 towel)
Post time to comments.
19:08
Wednesday 090930
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
12:36 using treadmill and 50# dumbbell
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