Training (3p)
Knee is feeling really good, healing up quicker than the doc or I expected. Hit a Fight Gone Bad style workout today.
KBS (2 Pood)
Burpees
OHD Squats (75)
Row (Cals)
Slamballs (30)
Round 1: 110
Round 2: 105
Round 3: 100
Score - 315
*Felt pretty good here, no issues on swings or burpees. OHS were right at about parallel and every once in a while, felt a little uncomfortable at the bottom. Row was fine and slamballs were fine. Breathing was rough, feel like I haven't worked out in a long time. Really great to get back at it. Will just need to be smart about easing back into things.
Thursday, October 31, 2013
Wednesday, October 30, 2013
30 Oct
Training (3p)
Went for my follow-up with the surgeon today, 12 days post-surgery. He was really surprised at how little swelling there was and how much ROM I had back already. He pretty much gave me the green light to do whatever I wanted, but to be smart. Played around with Back Squats, OHS, Deadlifts and they all felt good. Stayed really light but no issues at all with the knee. Will send a list of things that I don't think I can do after I test out some more things this weekend.
Good chatting with you today, will keep you in the loop about what we talked about and what I decide to do.
Went for my follow-up with the surgeon today, 12 days post-surgery. He was really surprised at how little swelling there was and how much ROM I had back already. He pretty much gave me the green light to do whatever I wanted, but to be smart. Played around with Back Squats, OHS, Deadlifts and they all felt good. Stayed really light but no issues at all with the knee. Will send a list of things that I don't think I can do after I test out some more things this weekend.
Good chatting with you today, will keep you in the loop about what we talked about and what I decide to do.
Monday, October 28, 2013
28 October
Training (3p)
Knee is getting better slowly. Probably around 85% ROM. Did a FGB style workout today.
-T2B
-Ring Dips
-KBS (1)
-SP (75#)
-Air Squats
*Felt pretty good, need to get the quads firing again, have some atrophy in R Quad but it will come back quickly. Felt good to get back to doing something.
Knee is getting better slowly. Probably around 85% ROM. Did a FGB style workout today.
-T2B
-Ring Dips
-KBS (1)
-SP (75#)
-Air Squats
*Felt pretty good, need to get the quads firing again, have some atrophy in R Quad but it will come back quickly. Felt good to get back to doing something.
Thursday, October 17, 2013
Knee
16 October
Training (10a)
Was going in to hit my training early because we were heading to Charleston for a long weekend for Jess' sisters wedding. Did the same warmup/mobility that I have literally done thousands of times, about 40 minutes worth. Hit my first set of power snatches at 75# like normal and felt my hips a little tight. Walked over to an upright and squatted down and flossed around at the bottom of my squat, did a few air squats and about the 5th one, felt a little pop in my knee, no real pain associated with the pop but couldn't straighten my leg. Felt like my knee had to crack or something but I knew what it was. It was the same thing I had done 6 years ago, torn meniscus.
This happened at about 10a on Wednesday, I could still squat and walk and do everything, just couldn't straighten my leg. Stopped the workout and decided to go home and ice. Still felt fine, then I got in the car and drove 4 hours to Charleston Wednesday afternoon. I got out of the car and couldn't put any pressure on my leg. From there it just got worse, to the point I couldn't walk or move without lots of pain. I got a ride back to Charlotte Thursday morning and got into see an Ortho that afternoon. Luckily, he was able to schedule the surgery for the next day, which was awesome.
The doc went in and found alot of scar tissue from my previous surgery 6 years ago when they did a repair to the meniscus. He was surprised this didn't happen quite a while ago. He ended up taking about 30% of the lateral meniscus and smoothed out my patella while he was in there.
Walked out of the hospital with only swelling and some pain. It has been about 5 days since the surgery and there is still some swelling and I am missing about 20% range of motion....but its getting better everyday. Should be about 10-14 days before I can get back to it.
Training (10a)
Was going in to hit my training early because we were heading to Charleston for a long weekend for Jess' sisters wedding. Did the same warmup/mobility that I have literally done thousands of times, about 40 minutes worth. Hit my first set of power snatches at 75# like normal and felt my hips a little tight. Walked over to an upright and squatted down and flossed around at the bottom of my squat, did a few air squats and about the 5th one, felt a little pop in my knee, no real pain associated with the pop but couldn't straighten my leg. Felt like my knee had to crack or something but I knew what it was. It was the same thing I had done 6 years ago, torn meniscus.
This happened at about 10a on Wednesday, I could still squat and walk and do everything, just couldn't straighten my leg. Stopped the workout and decided to go home and ice. Still felt fine, then I got in the car and drove 4 hours to Charleston Wednesday afternoon. I got out of the car and couldn't put any pressure on my leg. From there it just got worse, to the point I couldn't walk or move without lots of pain. I got a ride back to Charlotte Thursday morning and got into see an Ortho that afternoon. Luckily, he was able to schedule the surgery for the next day, which was awesome.
The doc went in and found alot of scar tissue from my previous surgery 6 years ago when they did a repair to the meniscus. He was surprised this didn't happen quite a while ago. He ended up taking about 30% of the lateral meniscus and smoothed out my patella while he was in there.
Walked out of the hospital with only swelling and some pain. It has been about 5 days since the surgery and there is still some swelling and I am missing about 20% range of motion....but its getting better everyday. Should be about 10-14 days before I can get back to it.
Monday, October 14, 2013
14 Oct
Training (2p)
My sleep has been a little off with the new one but no real issues, I am sure it is affecting me in some ways but I will adjust. Soreness is a little more apparent now that the sleep isn't as dialed in but no big worries. My L shoulder was kind of sore doing HSPU in the warm-ups so I subbed T2B for the workout just to be safe. It is nothing too bad because it didn't bother me coming back to the rack on the Split Jerks or the Push Jerks. I am going to go get some work done on it tomorrow and it will be fine in a day or so.
A1. Split jerk; 1, 1, 1, 1, 1; rest 10 seconds
*285/285/295/295x/295x
*These felt heavy today
A2. Push jerk 4-5x5; rest 10 seconds
*225 for all, 5/5/4/5/5
A3.HSPU T2B 15 for tiem x5; rest 10 seconds
*All 5 Sets U/B
A4. Burpees; 20 for time x5; rest 4 min
*48/52/55/55/55
*These hurt pretty bad
+
Row sprint 20 seconds @100%
rest 2:40
x5
*1:18.7/1:16.3/1:16.3/1:15.7/1:16.3
Today was rough, the complex took alot out of me and the sprints were just brutal at the end. Overall, good stuff, just surprised me a bit with how tough it felt.
My sleep has been a little off with the new one but no real issues, I am sure it is affecting me in some ways but I will adjust. Soreness is a little more apparent now that the sleep isn't as dialed in but no big worries. My L shoulder was kind of sore doing HSPU in the warm-ups so I subbed T2B for the workout just to be safe. It is nothing too bad because it didn't bother me coming back to the rack on the Split Jerks or the Push Jerks. I am going to go get some work done on it tomorrow and it will be fine in a day or so.
A1. Split jerk; 1, 1, 1, 1, 1; rest 10 seconds
*285/285/295/295x/295x
*These felt heavy today
A2. Push jerk 4-5x5; rest 10 seconds
*225 for all, 5/5/4/5/5
A3.
*All 5 Sets U/B
A4. Burpees; 20 for time x5; rest 4 min
*48/52/55/55/55
*These hurt pretty bad
+
Row sprint 20 seconds @100%
rest 2:40
x5
*1:18.7/1:16.3/1:16.3/1:15.7/1:16.3
Today was rough, the complex took alot out of me and the sprints were just brutal at the end. Overall, good stuff, just surprised me a bit with how tough it felt.
Saturday, October 12, 2013
12 October
Training (12p)
*Hosting a L1 this weekend so didn't get time to finish the second part of the workout. Will fit it in at some point that makes sense during the week.
A. Squat clean x1/Hang squat clean x3/Front squat x5; rest 3 min x6 complexes
*225/235/250/260/270/280
*These got tough after the 3rd set, the last two front squats were rough for final two sets.
B1. Thrusters; 4-6 unbroken 185# x4; rest 20 seconds
B2. Thrusters 8-10 unbroken 135# x4; rest 20 seconds
B3. Thrusters 12-15 unbroken 95# x4; rest 5 min
*Went 5/8/12 for all sets. Breathing was pretty brutal for these. Was able to get my elbows pretty high and keep a full grip on the bar which is a good sign.
+
1 min amrap muscle ups
rest 1 min
1 min amrap double unders
rest 1 min
1 min amrap knees to elbow
rest 3 min
x3 sets
*No Time
*Hosting a L1 this weekend so didn't get time to finish the second part of the workout. Will fit it in at some point that makes sense during the week.
A. Squat clean x1/Hang squat clean x3/Front squat x5; rest 3 min x6 complexes
*225/235/250/260/270/280
*These got tough after the 3rd set, the last two front squats were rough for final two sets.
B1. Thrusters; 4-6 unbroken 185# x4; rest 20 seconds
B2. Thrusters 8-10 unbroken 135# x4; rest 20 seconds
B3. Thrusters 12-15 unbroken 95# x4; rest 5 min
*Went 5/8/12 for all sets. Breathing was pretty brutal for these. Was able to get my elbows pretty high and keep a full grip on the bar which is a good sign.
+
rest 1 min
1 min amrap double unders
rest 1 min
1 min amrap knees to elbow
rest 3 min
x3 sets
*No Time
Friday, October 11, 2013
11 October
Training (230p)
*First night since the kid came home that didn't get much sleep....still felt alright today, but can tell the difference from fully rested.
A. Power snatch clusters 5.5.5x5; rest 30 seconds/rest 3 min
*185/175/175/175/175
*The email said you wanted 205, I had no chance to do this with 205#. This was one of the tougher strength sessions I can remember in quite a while.
B1. Hang power clean; 10 for time x5; rest 1 min
*unbroken for all 5 sets, around 17 seconds each set.
B2. Parallete hspu; 10 for time x5; rest 2 min
*unbroken and around 27 seconds each set. Used (3) 45 plates instead of paralletes.
+
For time:
30 deadlift 225#
30 burpees
*1:45
*Unbroken on Deadlift and felt like I had a good pace on the burpees. Finished burpees in 1:01 which means that the DL and the transition was 44 seconds. DL for me are almost impossible to do faster than 2 sec/rep. Not sure I can move much faster than this.
Training Video
https://vimeo.com/76757907
*First night since the kid came home that didn't get much sleep....still felt alright today, but can tell the difference from fully rested.
A. Power snatch clusters 5.5.5x5; rest 30 seconds/rest 3 min
*185/175/175/175/175
*The email said you wanted 205, I had no chance to do this with 205#. This was one of the tougher strength sessions I can remember in quite a while.
B1. Hang power clean; 10 for time x5; rest 1 min
*unbroken for all 5 sets, around 17 seconds each set.
B2. Parallete hspu; 10 for time x5; rest 2 min
*unbroken and around 27 seconds each set. Used (3) 45 plates instead of paralletes.
+
For time:
30 deadlift 225#
30 burpees
*1:45
*Unbroken on Deadlift and felt like I had a good pace on the burpees. Finished burpees in 1:01 which means that the DL and the transition was 44 seconds. DL for me are almost impossible to do faster than 2 sec/rep. Not sure I can move much faster than this.
Training Video
https://vimeo.com/76757907
Wednesday, October 9, 2013
8 October
Training (4p)
A. 20m Z1 Warm-up
*AD 10m and Ran 10m
B. 40-60m Mobility
*Complete
C. "Grace"
*1:16 (PR)
*Ended up doing Grace last night because we ran our Barbells for Boobs fundraiser and I figured it couldn't hurt. I wasn't expecting anything great, really didn't have any time to warm-up and coached 40m prior to going....once I finished coaching last heat, walked to the bar, had 5m and then started. Surprised it felt the way it did. U/B for 30 but slowed at about 26 which cost me about 6 seconds.
A. 20m Z1 Warm-up
*AD 10m and Ran 10m
B. 40-60m Mobility
*Complete
C. "Grace"
*1:16 (PR)
*Ended up doing Grace last night because we ran our Barbells for Boobs fundraiser and I figured it couldn't hurt. I wasn't expecting anything great, really didn't have any time to warm-up and coached 40m prior to going....once I finished coaching last heat, walked to the bar, had 5m and then started. Surprised it felt the way it did. U/B for 30 but slowed at about 26 which cost me about 6 seconds.
Monday, October 7, 2013
7 October
Training (3p)
Jess had the baby Friday morning so I have been off for 4 days....probably the longest break since Regionals. I literally didn't do anything for 4 days so I wasn't sure how it would feel to get back into the swing of things today. My shoulders were super tight and it took a while to loosen things up.
A1. Press; build to a max
*230#
*This felt alright, not great.
A2. Weighted chin up; build to a max
*Didn't do this, my R bicep was acting up a little on me and didn't want to push it with weighted pullups. Nothing serious at all, just didn't want to aggrivate it. Literally, the only thing that bothers it these days are legless rope climbs and weighted pullups.
B. 30 muscle ups for time
*5:57
*Was worried how this was going to feel but it ended up going ok. I went 7-3-3-3-2-2-1-1-1-1-1-1-1-1-1-1. I failed number 22 and that was it. Shoulder was a little tight during this but overall felt decent.
+
Crossfit open workout 13.2 (step up/step down)
10 minute AMRAP of:
5 S2O
10 DL (75)
15 Box Jumps (24")
*305 (10+5)
*I read your post wrong and did 1/2 jump up step down and then the second half I did step-up, jump down. Overall felt pretty good. Breathing got tough towards the end but my back didn't get tight at all and my calves felt fine. Box Jumps slowed me down for the most part, no extra rests during the 10 rounds..just lost some time on box jumps.
Jess had the baby Friday morning so I have been off for 4 days....probably the longest break since Regionals. I literally didn't do anything for 4 days so I wasn't sure how it would feel to get back into the swing of things today. My shoulders were super tight and it took a while to loosen things up.
A1. Press; build to a max
*230#
*This felt alright, not great.
*Didn't do this, my R bicep was acting up a little on me and didn't want to push it with weighted pullups. Nothing serious at all, just didn't want to aggrivate it. Literally, the only thing that bothers it these days are legless rope climbs and weighted pullups.
B. 30 muscle ups for time
*5:57
*Was worried how this was going to feel but it ended up going ok. I went 7-3-3-3-2-2-1-1-1-1-1-1-1-1-1-1. I failed number 22 and that was it. Shoulder was a little tight during this but overall felt decent.
+
Crossfit open workout 13.2 (step up/step down)
10 minute AMRAP of:
5 S2O
10 DL (75)
15 Box Jumps (24")
*305 (10+5)
*I read your post wrong and did 1/2 jump up step down and then the second half I did step-up, jump down. Overall felt pretty good. Breathing got tough towards the end but my back didn't get tight at all and my calves felt fine. Box Jumps slowed me down for the most part, no extra rests during the 10 rounds..just lost some time on box jumps.
Wednesday, October 2, 2013
2 October
Training (1030p)
Row 21,097 Meters for Time
*1:24.24 (7:10 2k)
*I had a pretty rough time with this today. I found it really difficult to mentally prepare for this. This is one of those workouts that you have to be mentally ready for or else it will make you its bitch. My breathing was actually pretty good for this as well as my lower back. It was my ass that was killing me from about 30 minutes on. It locked up really good and just never released. I never stopped rowing and for the first 40 minutes, was around 1:54 -1:58. I took the 2k pretty conservatively (7:10) to make sure it didn't affect my overall time that much. With about 20 minutes to go, I just couldn't keep it below 2:04. This is one of those events that is really hard for me to re-create on my own outside of a competitive atmosphere. I try not to compare to the Games scores too much....much different in October than it would have been in July at the peak of training and sitting next to Froning. I will tell you one thing, I NEVER want to do this again. At 60m, I was at 15,350m which is about 200m ahead of my 60m distance from a few months ago. I most likely won't walk right again for a few days. Thanks for preparing for the kid coming on Friday....no matter what this kid does, it can't make me feel like you did today...well played Maximus.
Row 21,097 Meters for Time
*1:24.24 (7:10 2k)
*I had a pretty rough time with this today. I found it really difficult to mentally prepare for this. This is one of those workouts that you have to be mentally ready for or else it will make you its bitch. My breathing was actually pretty good for this as well as my lower back. It was my ass that was killing me from about 30 minutes on. It locked up really good and just never released. I never stopped rowing and for the first 40 minutes, was around 1:54 -1:58. I took the 2k pretty conservatively (7:10) to make sure it didn't affect my overall time that much. With about 20 minutes to go, I just couldn't keep it below 2:04. This is one of those events that is really hard for me to re-create on my own outside of a competitive atmosphere. I try not to compare to the Games scores too much....much different in October than it would have been in July at the peak of training and sitting next to Froning. I will tell you one thing, I NEVER want to do this again. At 60m, I was at 15,350m which is about 200m ahead of my 60m distance from a few months ago. I most likely won't walk right again for a few days. Thanks for preparing for the kid coming on Friday....no matter what this kid does, it can't make me feel like you did today...well played Maximus.
Tuesday, October 1, 2013
1 October
Training (2p)
A. Front squat; 5, 4, 3, 2, 1; rest 3 min
*340x5(-1), 325x4, 330x3, 340x2, 350x1
*A little frustrating to miss the 5th rep on first set...FS haven't felt great for a while. Again, too stay balanced, it probably wouldn't be a good thing if I had a 380-400# FS...
B. T2B; 6 on the 45 seconds for 12 sets
*Complete, easy
+
21-15-9
Thrusters 95#
Burpees
*3:41
*Thrusters felt really good until about mid-way through the second set...then they felt pretty terrible.
Training Video
https://vimeo.com/75954049
A. Front squat; 5, 4, 3, 2, 1; rest 3 min
*340x5(-1), 325x4, 330x3, 340x2, 350x1
*A little frustrating to miss the 5th rep on first set...FS haven't felt great for a while. Again, too stay balanced, it probably wouldn't be a good thing if I had a 380-400# FS...
B. T2B; 6 on the 45 seconds for 12 sets
*Complete, easy
+
21-15-9
Thrusters 95#
Burpees
*3:41
*Thrusters felt really good until about mid-way through the second set...then they felt pretty terrible.
Training Video
https://vimeo.com/75954049
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