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SociallyChallenged Workout Journal

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7/27/10
Biking
12.5mi in ~50min.

In my most recent lipid panel, my HDL levels were up, but not as high as I wanted. The best way to alleviate this? More LSS cardio.
 
7/28/10
WOD
AMRAP in 15min of:
5 thrusters
15 box jumps

(M: 95lbs, 24in; F: 65lbs, 18in)

Result: 9 rounds.

Man, thrusters still kill me. I think it's because I don't front squat enough. Since I don't front squat much, I feel like I'm not hitting the bottom of the squat where I can bounce out of. I may try to work on this with some more front squat volume. I'm pretty damn sore all over so I'm ready for tomorrow's rest day.
 
7/29/10

Stretching:
PNF stretches (glutes, calves, quads)
Passive stretches (adductors, glutes, quads, hamstrings)
Foam rolling

Skill work:
Body weight box squats (24in and 18in) - 2x10
PVC overhead box squats (24in and 18in) - 4x8
Barbell overhead squat (touching 18in box) - 4x5x45, 2x10x45
Double unders - 7, 8, 7, 7, 8, 14, 12, 15 (PR)

When I last did OHS, I had a lot of trouble with my depth. I've also been noticing some significant hip inflexibility. I took today and really, really just stretched things out. I followed Kelly Starrett's mobility drills for internal and external femur rotation, hip extension, hip flexion, and the overhead position for the shoulder. In one day, I feel like a new squatter. I'm gonna keep doing these while I have the time so I can improve my mobility and, as a result, improve my olympic lifts, front squats, and deadlifts.
 
7/30/10
WOD
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Result: 29:52

I was really wailing on this workout up until the wall balls. Everything before them just wore me out enough to induce pukie when I hit them. I started the wall balls at like 18 min so I was disappointed to take so long to finish. Next time, I'll pace it a bit better.
 
I went to visit a good friend in Reno this weekend so I didn't do a WOD on Saturday unless you consider eating for time a sufficient workout 🙂

8/2/10
Warmup
Shuttle Runs
3 rounds of:
5 wall balls
10 pushups
Samson stretch
Burpee warmup

WOD
Every minute on the minute for 12 minutes of:
3 Strict Overhead Press
3 Hardest variation of pullup (L-sit chest-to-bar for me)
(M: 115, W: 55)

Each failed round elicited a punishment of 5 burpees directly post-workout.

Result: Nailed the first 8 rounds, but began failing shortly thereafter. I believe I got 1 rep, 2 reps, 1 rep, 2 reps on the last four rounds of press. Pullups weren't a problem. I need to work on my burpees anyhow so the 20 after the workout were beneficial.

Cool-Down (Not buyout)
Dynamic balance drills
Kelly Starrett's 2-min shoulder mobility drill (lat stretch)
Shoulder dislocates
Internal rotation exercises
 
8/3/10
Warmup
400m run
Track drills
10m weighted sled sprints

WOD
150 wall balls one foot higher than normal for time
Rest 5 min
50 burpees

Result: Wall balls - 12:35; burpees - 3:35

Stretching
PNF stretching
Dynamic balance drills
Overhead squat practice

I hate wall balls with a passion so I took this workout at a pace that wasn't terribly fast. I tend to meet Pukie quickly with them. I also felt a bit worn out from the "warm ups," but I'm not going to make excuses. If that was my Karen time, I'd be pretty disappointed, but I don't feel so bad since I semi-prepped for the burpees.
 
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8/4/10
WOD
100 DU
50 Ball slams
500m Row
50 Ball slams
100 DU

Result: 23:03

The ball slams were easy, but the damn double unders really got to me again. I did a lot of 3-4 rep sets, which was pretty frustrating. I got several 10's and 11's, but it just wasn't consistent enough. I'm going to work on these pretty hard in the next two weeks. I want to get them down.
 
8/5/10
Rest Day

8/6/10
WOD
Every minute on the minute for 12 minutes of:
3 Conventional deadlift
3 Sumo-deadlift

Use a weight that is around 70 percent of your 1RM.

Result: Used 235lbs (lots of people so weight choice was scarce). I did not complete 4 rounds - not because I failed, but because I knew I would fail. Essentially, I went to positive failure.

Buyout
Tabata Situps
Tabata Pushups

Result: situps - 109, pushups - 103. The prescribed Tabatas were situps and rows, but with all the research I've read about interval training spiking AMPK higher than regular endurance exercise and AMPK inhibiting protein synthesis, I decided it would be better for recovery and for supercompensation if I just did something not involving my back. I don't do enough deadlifts so I'd like to get as much from today's workout as possible. I'll be drinking a ton of milk and eating a lot of protein because of it.
 
8/7/10
WOD
"Fight Gone Bad"
3 rounds
1 min max rep of each of the following:
Wall Ball 20/14
SDHP 75/55
Box Jump 20/18
Push Press 75/55
Cal Row w/ damper at 5
Rest

Add total points for score

Result: 264 Rx'ed (PR). My previous score around 240 was scaled with 45 or 55lbs on push press so this isn't a bad improvement. I started WAY WAY too fast, which sucks 'cause I definitely could've hit 270 if I paced it better. On the first round row, I got 18cal. Considering I'm 5'8"ish and not built for rowing, I was going too hard. It wrecked me for the next round wall balls and sumo-deadlift high pulls. Also, considering we did a heavy deadlift day yesterday, I'm going to say I could pull out another 8ish reps from there if I were fresh. All in all, I'm pleased with my performance today.
 
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I moved this weekend so I took yesterday off just for the hell of it.

8/10/10
5 rounds of:
5 hardest variation of HSPU
10 ring chinups (strict if possible)

Result: 6:10

Skill Work:
Max HSPU - 14 (would've had 15, but lost balance)
Ring pushups - 3x12

Shoulder dislocates
Stretching

I wanted to do a longer workout, but didn't feel that I had the wherewithal. I've been lethargic, which I attribute to crappy nutrition. I've eaten well today so hopefully that will go away soon. I did this WOD at home and that seemed to affect me negatively. It was nice to do a workout that played in my favor and was short. Tomorrow, I'll reward myself with a self-prepped WOD involving kettlebell swings, burpees, and something creative like sledgehammer swings.

PS: Did anybody else see today's mainsite hero WOD ADAMBROWN? Jesus Christ, there's no way I could do that Rx'ed.
 
Oh, I also wanted to mention this: I know a lot of people have problems with how frequently CrossFit does overhead exercises. I hear CFer's complain about shoulder injuries more frequently than any body part. But for some reason, all the overhead stabilization required for overhead squats, snatches, jerks, snatch balance, and push press have helped my shoulder's coordination a great deal. The muscles of the rotator cuff are not only getting stronger, but knowing when to fire more or less. I haven't been able to get over my shoulder injuries in a very long time and I think CF has really helped me out. Anybody have thoughts or comments on this?
 
brikis98 said:
Yup. Looks brutal. At this point, I'm lagging behind the mainsite by ~9 months, so I'll let you know how it goes sometime in May of 2011 🙂
Click to expand...

Lol, good luck. It seems like the mainsite WODs are getting more and more difficult (more volume, especially). I can do most WODs Rx'ed, but this one is completely not an option.
 
SociallyChallenged said:
Oh, I also wanted to mention this: I know a lot of people have problems with how frequently CrossFit does overhead exercises. I hear CFer's complain about shoulder injuries more frequently than any body part. But for some reason, all the overhead stabilization required for overhead squats, snatches, jerks, snatch balance, and push press have helped my shoulder's coordination a great deal. The muscles of the rotator cuff are not only getting stronger, but knowing when to fire more or less. I haven't been able to get over my shoulder injuries in a very long time and I think CF has really helped me out. Anybody have thoughts or comments on this?
Click to expand...

Honestly, I think CF has fewer shoulder injuries than most other routines, especially the 30-sets-of-bench-press routines that many gym rats do. I say this from experience. Literally every single person that I used to do the bb-style routine with had rotator cuff issues at least once. Every single one. On the other hand, I hardly know of any CFers who complain about shoulder problems. I've seen several strained backs (deadlift), hip flexor issues (squats), wrist problems (front squat), but I honestly can't think of any CFers who have had shoulder problems due to CF itself. Obviously, this is completely anecdotal, but I'm not sure what else we have to go on.

In my own case, years of too much bench press and bad genetics have left their mark. My shoulders still flare up from time to time and I can rarely identify a real cause (ie, a specific exercise or movement). Having said that, my shoulder mobility/flexibility has vastly improved since starting CF. The fact that I can do proper OH squats with both barbells and dumbbells is amazing if you saw how crappy my ROM was when I started (unable to do an OH squat with a broom stick 2 years ago). I still have a long way to go to undo the damage from before, but I have no doubt that my shoulder condition is improving, albeit very slowly, due both to the type of exercises in CF and the stretching/mobility work encouraged by it.
 
Yep, shoulder issues and knee issues usually get sorted out with the massive amount of overhead work and squatting we do.

I think more typical Crossfit injuries are hands/wrist. I beat up my wrist from shitty form on a clean. High rep pullups and kettlebell work leads to tons of rips.
 
Well it seems like I can join the shoulder injury club. I went to do pushups, and the first time I went down something in my right shoulder didn't move right, and I felt some intense pain. I was stupid and then finished the pushups, but didn't experience the same pain again. Next morning I woke up and could hardly move my right arm at all...

Going to rest a few days and hopefully it gets better.
 
8/11/10
CFFB Total
1RM of each of the following:
Power clean
Squat
Bench press
Deadlift

Result: power clean - 177lbs (PR), squat - unable to use power rack, bench press - 200lbs (PR), deadlift 350lbs.

This is the first time I've ever tried to max for a power clean or for bench press. I'm pretty happy with the bench press since it was pain-free 🙂 The deadlift is an improvement from last time, but the bar I used was not working correctly. It was too loose and had a lot of spin on it. Because of this, it spun out of my hand on 360lbs, even with mixed hook grip. I got it off of the floor, which is my problem ROM so I'm almost positive I could've gotten 360-370lbs, which would be an overall PR. I'm going to include a 1RM max squat tomorrow before my metcon to see where that's at now. It's nice to see improvement and to quantify some stuff I've never done before.

I also helped out my old high school's track team. I made some comments on form, talked to the athletes, and taught some how to power clean and deadlift correctly. It's nice to be coaching again since it's something I really enjoy. However, the sunburn I got from being out in the sun too long coaching is not so nice.
 
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VulgarDisplay said:
Well it seems like I can join the shoulder injury club. I went to do pushups, and the first time I went down something in my right shoulder didn't move right, and I felt some intense pain. I was stupid and then finished the pushups, but didn't experience the same pain again. Next morning I woke up and could hardly move my right arm at all...

Going to rest a few days and hopefully it gets better.
Click to expand...

Yeah, be sure to be nice and easy with your shoulder in the upcoming week. Ice, ice, ice is the main answer. Ice it for 15min, take it off for 15min, put it back on for 15min, take it off for 15min. Repeat as much as you like. You may very well have strained something so you're going to start up light with any of your exercises. Look up internal and external rotations and empty can exercises and do those at light weight for 12-15 reps before you go back to your activities. That'll help both rehab it and flush the inflammatory metabolites from the injured area.
 
I'm just posting tomorrow's workout here so I remember:

4 rounds for time of:
15 Push Presses
25 Wall Balls
35 Kettlebell Swings
Post total time.


I'm going to sub wall balls with light thrusters so I can improve on them a bit. I will likely try to go a bit heavier on the push press (95lbs compared to the 75lbs Rx'ed) to work on some of my weaknesses a bit.
 
8/13/10

WOD
4 rounds for time of:
15 Push Presses (95lb)
25 Thrusters (45lb)
35 Kettlebell Swings (1 pood)

Result: 23:32

Strength work
Front Squat:
5x135
3x185
3x205
3x210
3x215

I went heavier on the push presses to improve my strength a bit more. I would have much, much preferred wall balls than these thrusters. They were terrible. KB swings were pretty routine, sets of 20 and 15. Halfway through I started talking myself out of all four rounds, but made myself finish anyhow. I added the front squat in because I haven't been as comfortable in the hole lately. I remember when I was doing front squats regularly that it took some skill and active form correction for me to hit it right. These were challenging still.

Oh, I also forgot to mention. Some of the kids at the high school were playing around on the pullup bar, trying one-arm pullups. When most of them weren't looking, I went over to try myself. I stabilized myself with my one index finger and did a full ROM one-arm chinup with my left arm. I was really, really surprised how easy I moved with it. I was surprisingly stoked and then did one with my right arm, which was a bit more difficult. I won't count this as a full blown one-arm chinup, but I will start working on stabilization and countering my rotation so I can do a completely legitimate one.
 
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8/16/10
Strength Work
Back Squat
5x135
5x185
3x5x225
(Supposed to be relatively light)

WOD
Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Result: 25:04 with 65lb squat snatches.

This was a tough workout - my first at CrossFit 714. I haven't done too many squat snatches, but I know the movement. I worked on my OHS quite a bit previously and it helped A LOT on knowing where I should catch the weight. The wall balls were easy compared to doing 150 wall balls with an 11ft target. My depth for the squat snatches initially was inconsistent, but as I found my groove, I really started hitting the hole great. My back is sore from the eccentric of bringing the weight down for the next rep. I'm curious to see how we do tomorrow's sprint workout.
 
8/18/10
Strength Work
Shoulder Press
10x45
5x95
3x5x115

WOD
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Result: 1835m (1.15mi).

Cooldown:
10 Turkish get-ups, each arm (1 pood KB)

The strength work is supposed to be relatively light since it's right before a WOD. The last set of 115 was pretty challenging, but nothing unmanageable. I thought I would have the best result out of the whole box for the WOD, but sadly I got third place. It seems one of the owners got 2000m, which surprised me. I'm gonna start trying to work my way up the place listings. Tomorrow is Nate so I may or may not begin there. There are two gymnastic components, but also 8 2-pood KB swings. We'll see how those go tomorrow.
 
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8/18/10
WOD
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Result: 15 rounds, 2 muscle ups, 2 HSPU with a 1.5pood KB. All other movements were Rx'ed.

Buyout
5-member team row 2500m - 9:04 (3 women, 2 men). I rowed 500m in around 1:40.

Today, I decided to go a little lighter on the KB swings after swinging the 2pood KB around. Mondays workout really thrashed me so I didn't wanna overdo it and I wanted to be able to maintain my intensity. Trust me, 1.5pood KB swings aren't any walk in the park, but they allowed me to work hard and not slow down too much. I paced myself, using about 1min 15sec each round for the first 15min. I'd bang my round out in about 45sec and rest for 20-30sec. It really let me work hard so I'm going to keep strategizing like this in the future. Rowing a near max-effort 500m was pretty hellish after this workout, but I got through it.
 
8/19/10
Skill/Strength Work
Squat Clean:
10x95, 5x115, 3x135, 3x145, 3x155, 2x165, 2x175, 1x185+jerk (PR)

That's all I really wanted to work on today. I'm getting the bar more than high enough, but I'm not getting the timing down. I need to snap under the bar and catch it at its highest, rather than catch it on the way down. I've realized that the eccentric catch on the way down is the hardest part for me and it's because of form issues. Today, I made some progress, but I need to practice this quite a bit more with some substantially lighter weights.
 
8/20/10
WOD
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats

Result: 20:02 (subbed 4 parallel, alternating pullups per one rope climb since that's what the gym was having people do).

Buyout
Tabata Wall Balls with alternating rest and static squat hold

Result: 59.

I felt like crap when I went into this workout. I was irritable and had some back tightness the whole day. When I went to do the ring dips, I realized that I had tweaked my left elbow a bit on the squat cleans so it made the ring dips exponentially harder than usual. We did squats facing the wall to maximize good posture and touched a ball each rep. It shouldn't have been that hard of a workout, but it hurt. Wall balls were a terrible addition at the end.
 
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