Thrusters, SDHP, Push Press, OH Squat

Early Afternoon

WU: Toy soldiers, OH Squat practice (30#)

Workout: 4 Rounds

20 Thrusters (77#)
20 SDHP (77#)
20 Push Press (77#)
20 OH Squats (77#)
5 Burpees

29:26

• Workout comments: This was one of the hardest MetCon workouts I think I have ever done. None of the movements were done to muscular failure, but my lungs were burning so bad that I could hardly breathe through most of the workout. I have been physically drained for the past few hours following the workout. This morning I consumed cereal, skim milk, a banana, and orange juice, but did not have a chance to consume much water before this workout.
• General comments: I originally stopped by to see the workout, with the intention of participating only if the majority of the movements focused on the upper body. I took one look at this and couldn't resist. I had the ankle brace on and it hadn't hurt once during the day. It didn't hurt at all during this workout, but I'll keep off of it during the rest of the week as well.
• Sleep: 7.5 hours
• Body condition: I felt physically fine prior to this workout. Maybe slightly tired, but that was it. Following the workout, I feel fatigued, but nothing is overwhelmingly sore.

Bench Press 5 X 3

Early Afternoon

WU: 2 rounds

Shoulder dislocates, 10 left legged pistols, samson stretch, 10 pullups, 10 dips, 10 situps

Workout: Bench Press 5 X 3

Loads: 235# (1st rep failed, a little over zealous. Did not count towards the workout)

195#, 205#, 225# (failed second rep), 215#, 220# (failed second rep)

Workout comments: Used a Smith machine to do this workout. Approximately 3 minutes rest between each set.

General comments: I was lured over the SuperFit in Conshohocken with a $10.99/month sale. Since my work gym is somewhat limited in the equipment they offer, I figured I could use the equipment here and sort of set up my own little corner. The facility is huge and they have tons of space...empty space. Which is why I was surprised when they attendent told me that they had just gotten rid of all the squat racks and heavy lifting equipment. Apparently, they don't want to attract the menacing juicers that scream and grunt and scare everyone off. Rightfully so, but it still stinks that you are operating a gym that is run without basic fundamental equipment. Didn't stop them from buying about 178 treadmills and twice as many elliptical machines. I guess you cater to your clientel.

On another note, I finally went to an orthopedist about my ankle. He took X-rays and said they were negative. Ligament, tendon, and muscle sprains of this nature can often show symptoms for 3 months unless properly rested. But since he didn't know exactly what was sprained, I'm not sure how long this thing will keep aggravating me. I will try to stay completely off it (no lower body workouts) for at least a week and see if there is any reduction in pain. He did suggest that I wear this ankle brace in the meantime to prevent reinjury. Still makes me wish I went to a sports medical doctor.

Having an injury really puts things into perspective. On any normal day (and especially on weekends) I would have difficulty dragging myself out the door for a long run. But now I feel trapped in my own body, wanting so badly to get outside. Nothing seems to be helping. Do you know how few cardiovascular workouts you can accomplish with only your upper body (swimming excluded)?

Thrusters and Double Unders

Early Evening

WU: 5 mins of steps
2 Rounds:
10 Squats, Samson Stretch, 10 Pullups, 10 Pushups, 10 Situps, Shoulder dislocates

Workout:
10 Thrusters (135#)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thursters
10 Double Unders

9:59

5 min rest:
Timed dead hang: 59 seconds.

Workout comments: I finished all the thruster sets without dropping the weight except for the second set. I was having some real trouble finishing the double unders, something I usually don't struggle with. I would say this was the major limiting factor in this workout. I saw a video posted on the Crossfit main site of Chris Speal finishing this workout in 3:54. Another guy had finished the workout in 7:58. I always watch these videos and think, "I could hit that time." It's just funny how you notice 3:54 going by on your watch while you're only crawling through the second set. Still, I was happy with the time. I know I can improve my dexterity while in exhaustion.

General comments: Nothing to report. I felt rested. My diet has been pretty good during the week. Weekends are a different story, but I'm making every effort to control the content and quality of food I eat. Hopefully the volume will take care of itself.

2009 Crossfit Games (HSPU, KB Swings, and Incline Situps)

Tuesday, February 23, 2010

Early Evening

WU: 3 rounds
Shoulder dislocates, KB Swings (35#), 10 Pullups, 10 Back Extensions


Workout: 2009 Crossfit Games Event, AMRAP in 8 minutes...


4 HSPU
8 KB Swings (2 pood-I modified this to a 55# DB)
12 GHD Situps (I used a decline bench on the highest setting)


6 full rounds and tried to get another HSPU in but could not complete.



Workout comments: I'm still nursing a sore ankle so I tried limiting the exercises I do involving it. KB swings seemed OK when I tried them in the WU and it didn't really bother me throughout the workout. This workout has several limiting factors, as I just can't
General comments: Resting HR: 44. Sleep: 7 hours.

Wednesday, February 24, 2010

Early Evening

WU: 2 rounds

5 OH Squats (45#), 5 Hang Clean and Jerks (45#), 20 Pushups, 20 Situps

Workout: Rolling Thruster-Grace

7:42

Crossfit Center City

5 min rest: AMRAP in 3 minutes (situps): 96

Workout comments: This workout was good. Defintely saving it for a rainy day. I would like to see how I do with 135#.

General comments: My ankle is almost healed. I'm defintely mad that I can't run at all. I'm not sure if overcompensating over the course of next week would be helpful or detrimental. I really wanted to run the Ugly Mudder race this Sunday, but I don't see how it will at all be successful with the my lack of running and and my ankle not fully healed.