From our friend and client Wenarto, who loves CrossFit!
Recently in CrossFit workouts Category
Last night we went to see The English Beat at the Showbox. I wanted to do a squat workout but didn't want to be exhausted when standing in the audience. Tom had the smart idea that the 10 sets of 2 heavy squats I'd been doing lately might be a bit much. So, I did 5 sets of 3 at 95 kg. Next week, 5 sets of 3 at 97.
Presses, also yesterday, at 30 kg: 4 reps, 5, 5, 5.
I had a migraine a couple of days ago for two days, so each day when I woke up I took two Aleve (naproxen) and one more in the afternoon. My elbow 'mysteriously' was symptom free starting the first evening. This morning I went back to the PT (Integrated Manual Therapy in Shoreline) and told him about this. I've been doing his exercises too, for a few months now, but he seemed as happy as I was to hear that the Aleve had helped so much. I'll stay on that dosage for 10 more days (plus fish oil when I can remember to take it!). Tonight at the gym I was in such a great mood. I felt like a new person. During the workout class with Scott, I did 30 clean and jerks. It was only 35 pounds! A training bar plus two 10-pound plates. Still, I hadn't done cleans in months and it felt so great.
I got carried away and did a few handstands afterward and 4 sets of 5 pull-ups. Not a great idea but the elbow is not sore. Next Friday is the Twelve Days of CrossFit workout and I want to participate for the fifth year.
Presses, also yesterday, at 30 kg: 4 reps, 5, 5, 5.
I had a migraine a couple of days ago for two days, so each day when I woke up I took two Aleve (naproxen) and one more in the afternoon. My elbow 'mysteriously' was symptom free starting the first evening. This morning I went back to the PT (Integrated Manual Therapy in Shoreline) and told him about this. I've been doing his exercises too, for a few months now, but he seemed as happy as I was to hear that the Aleve had helped so much. I'll stay on that dosage for 10 more days (plus fish oil when I can remember to take it!). Tonight at the gym I was in such a great mood. I felt like a new person. During the workout class with Scott, I did 30 clean and jerks. It was only 35 pounds! A training bar plus two 10-pound plates. Still, I hadn't done cleans in months and it felt so great.
I got carried away and did a few handstands afterward and 4 sets of 5 pull-ups. Not a great idea but the elbow is not sore. Next Friday is the Twelve Days of CrossFit workout and I want to participate for the fifth year.
Erika and I were partners for Friday's CrossFit workout in Dave's class. Six exercises were done for a minute per partner; partners took turns keeping score for each other before moving on to the next exercise:
Dips (jumping - for me anyway)
One-hand KB highpulls
Box jumps (I used the 19-inch box)
Pushpress (I used two 16-kg KBs)
Wallball (12 pounds, 10-foot target)
Knees to elbows on the bar (I did toes to bar)
We went through these twice. My total score for all reps was 286 and Erika's was 322(!).
My current wrist pain (no doubt related to the elbow tendonitis I'm trying to get over) caused me to do jumping dips and to use kettlebells instead of a barbell for the push-press--but by choosing 16 kg kettlebells, this was probably just as hard or harder than the 65-lb barbell. The wallball shots all went into the 10-foot mark and the box jumps were higher than required. So, thanks to my strength workouts and thanks to the minute rest that was built in as we took turns, this was a great workout for me.
Saturday, although my legs were tired, I decided to do heavy squats anyway. I worked up to six sets of 2 at 93 kg, added one and did four more sets of 2 at 94 kg. This is up from my last squat workout, 10 x 2 at 92 kg, so I was happy.
After the New Year is my arbitrary date of hoping my elbow will be well enough to do heavy deadlifting again so I can work that back up to my old max of 115 and try to get beyond it fairly soon. Lately the elbow is good most of the time if I take the time to ice it at night.
Dips (jumping - for me anyway)
One-hand KB highpulls
Box jumps (I used the 19-inch box)
Pushpress (I used two 16-kg KBs)
Wallball (12 pounds, 10-foot target)
Knees to elbows on the bar (I did toes to bar)
We went through these twice. My total score for all reps was 286 and Erika's was 322(!).
My current wrist pain (no doubt related to the elbow tendonitis I'm trying to get over) caused me to do jumping dips and to use kettlebells instead of a barbell for the push-press--but by choosing 16 kg kettlebells, this was probably just as hard or harder than the 65-lb barbell. The wallball shots all went into the 10-foot mark and the box jumps were higher than required. So, thanks to my strength workouts and thanks to the minute rest that was built in as we took turns, this was a great workout for me.
Saturday, although my legs were tired, I decided to do heavy squats anyway. I worked up to six sets of 2 at 93 kg, added one and did four more sets of 2 at 94 kg. This is up from my last squat workout, 10 x 2 at 92 kg, so I was happy.
After the New Year is my arbitrary date of hoping my elbow will be well enough to do heavy deadlifting again so I can work that back up to my old max of 115 and try to get beyond it fairly soon. Lately the elbow is good most of the time if I take the time to ice it at night.
Monday, Nov. 3:
8 squats (40 kg), 8 v-ups, 8 kettlebell swings (24 kg), 10 rounds, 14:41
Today:
80 squats (40 kg), 80 v-ups, 80 KB swings (24 kg), 13:37
Fewer transitions made me faster, but I also was pretty strict with myself about taking what felt like really short breathers. I'll do this again and not break up the sets as much next week. Maybe.
8 squats (40 kg), 8 v-ups, 8 kettlebell swings (24 kg), 10 rounds, 14:41
Today:
80 squats (40 kg), 80 v-ups, 80 KB swings (24 kg), 13:37
Fewer transitions made me faster, but I also was pretty strict with myself about taking what felt like really short breathers. I'll do this again and not break up the sets as much next week. Maybe.
Scott had his class do "Fran" tonight--21, 15, 9 reps each of thrusters and pull-ups. I didn't want to do a lot of kipping pull-ups and risk re-aggravating my elbow tendonitis, so Scott had me substitute V-ups. I just used a 45-pound bar for the thrusters. I finished the workout in 3:11 and felt a little bit like I was going to throw up. It was great! I haven't been doing enough CrossFit lately because of the combination of the elbow problem and the fact that in the evenings, when I used to do CrossFit, I'm now training people.
My elbow is slowly getting better. About half the time it doesn't hurt at all, and half the time it's mildly symptomatic. I'm seeing and following the advise of the therapists at Integrated Manual Therapies in Shoreline.
My tennis elbow turned into a serious problem while I was trying to ignore it. Now I have to do special exercises, massage, ice, and hardest of all, rest it. It's very discouraging having to work with clients and try to stay in shape virtually without using my left hand.
Last night's workout with Dave's class was run 800m, 100 push-ups (which took me just under 10 minutes), another 800m run. I was the last person to finish. I haven't been doing enough CrossFit lately by a long shot, but oh well, I'm doing what I can and am happy to be there. I was grateful to Dave for giving us a non-pulling workout because of my elbow.
I went for a long run (for me) on Tuesday, just over five and a half miles. I ran for an hour without stopping. It was a sunny day and I was running along the lake so that made it tolerable. Later my left psoas was killing me. The massage/physical therapist who I saw for the elbow also gave me some therapy I can do on my own for the hip flexors--mainly rolling the IT band on the hard foam roller. I dislike doing that, but I'm doing it, and I can tell it's loosening up my legs a bit already. I won't be doing a lot of five-mile runs but running is one thing I can do that makes the elbow feel better instead of worse.
Today I worked on back squats at the gym, working up to 10 sets of 2 reps at 90 kg. Last Saturday: 5 reps at 85, then 5 x 3 at 85, then 3 x 10 pull-ups, mostly dead hang, some kipping.
The previous Thursday, the 2nd: 200 kettlebell swings then an 800-meter run. This plus the training sessions in the next few hours hurt my elbow a lot and prompted me to go see the PT.
Last night's workout with Dave's class was run 800m, 100 push-ups (which took me just under 10 minutes), another 800m run. I was the last person to finish. I haven't been doing enough CrossFit lately by a long shot, but oh well, I'm doing what I can and am happy to be there. I was grateful to Dave for giving us a non-pulling workout because of my elbow.
I went for a long run (for me) on Tuesday, just over five and a half miles. I ran for an hour without stopping. It was a sunny day and I was running along the lake so that made it tolerable. Later my left psoas was killing me. The massage/physical therapist who I saw for the elbow also gave me some therapy I can do on my own for the hip flexors--mainly rolling the IT band on the hard foam roller. I dislike doing that, but I'm doing it, and I can tell it's loosening up my legs a bit already. I won't be doing a lot of five-mile runs but running is one thing I can do that makes the elbow feel better instead of worse.
Today I worked on back squats at the gym, working up to 10 sets of 2 reps at 90 kg. Last Saturday: 5 reps at 85, then 5 x 3 at 85, then 3 x 10 pull-ups, mostly dead hang, some kipping.
The previous Thursday, the 2nd: 200 kettlebell swings then an 800-meter run. This plus the training sessions in the next few hours hurt my elbow a lot and prompted me to go see the PT.
Friday night: barbell snatches and dips. 7 snatches, 7 dips, how many rounds in 15 minutes. I used 22 kg and got 8 rounds.
Saturday: Weighted pull-ups with 8, 12, then 16 kg kettlebells on a waist harness. I did about 10 singles with the 16. Then from my O-lifting workout program for that day, I did 3 sets of 5 presses at 30 kg and 5 overhead squats at 30, 35, and 38 kg. I was so tired!
The pull-ups took something away from the presses and squats, making them a lot harder than they would have been. Pressing and OHS at those weights are not close to my max normally. I think the weighted pull-ups affected me similarly to heavy deadlifts. They kind of ARE heavy deadlifts in that I start with straight arms in a dead hang and am lifting more than my body weight.
Later that day I lay on the couch for two hours dozing on and off while Tom was watching Star Trek. I slept for ten hours that night and also took a nap on Sunday. Sleeping after weightlifting is so sweet.
Today is my fourth anniversary as a CrossFitter. I'm proud of my hard work and "evolution," and it has been rewarding to discover my athletic ability. I went into CrossFit with no opinion on what results would come along or on how strong I could be, but I was open minded about lifting heavier and heavier weight in unfamiliar lifts like the deadlift and squat, and open to trying harder exercises like kipping pull-ups and kettlebell snatches. This was because I quickly realized I was able to understand and trust the coaching instructions, and I saw no reason not to keep moving onward. This was very different from school team sports whose rules I never could remember (in fact it seemed like the rules were never even taught).
Saturday: Weighted pull-ups with 8, 12, then 16 kg kettlebells on a waist harness. I did about 10 singles with the 16. Then from my O-lifting workout program for that day, I did 3 sets of 5 presses at 30 kg and 5 overhead squats at 30, 35, and 38 kg. I was so tired!
The pull-ups took something away from the presses and squats, making them a lot harder than they would have been. Pressing and OHS at those weights are not close to my max normally. I think the weighted pull-ups affected me similarly to heavy deadlifts. They kind of ARE heavy deadlifts in that I start with straight arms in a dead hang and am lifting more than my body weight.
Later that day I lay on the couch for two hours dozing on and off while Tom was watching Star Trek. I slept for ten hours that night and also took a nap on Sunday. Sleeping after weightlifting is so sweet.
Today is my fourth anniversary as a CrossFitter. I'm proud of my hard work and "evolution," and it has been rewarding to discover my athletic ability. I went into CrossFit with no opinion on what results would come along or on how strong I could be, but I was open minded about lifting heavier and heavier weight in unfamiliar lifts like the deadlift and squat, and open to trying harder exercises like kipping pull-ups and kettlebell snatches. This was because I quickly realized I was able to understand and trust the coaching instructions, and I saw no reason not to keep moving onward. This was very different from school team sports whose rules I never could remember (in fact it seemed like the rules were never even taught).
The gym had a barbecue last Friday night after lots and lots of people ran through Fight Gone Bad. My score was 276 278. This score was fine with me--the middle of the range I've scored in the past five or so times I've done FGB. My CrossFit workouts have been sporadic lately and mixed in with weightlifting and bike rides and a few runs. So I'm glad to see I haven't lost tons of conditioning.
Individual exercise scores in rounds 1, 2, and 3:
Wallball (12 lbs): 30, 22, 22
Sumo HP DL (24-kg kettlebell): 25, 19, 16
Box jump: 25, 17, 18
Pushpress (24-kg barbell): 20, 14, 19
Row (calories): 13, 10, 8
Individual exercise scores in rounds 1, 2, and 3:
Wallball (12 lbs): 30, 22, 22
Sumo HP DL (24-kg kettlebell): 25, 19, 16
Box jump: 25, 17, 18
Pushpress (24-kg barbell): 20, 14, 19
Row (calories): 13, 10, 8
I hadn't realized how much my elbow tendonitis was bugging me. Well, I think it's tendonitis, anyway. It was making me reluctant to work out. I was doing snatches and cleans and a CrossFit workout or two a week. On Tuesday night I went with a friend--my neighbor Beth--to work out with a running trainer at the Green Lake track, and after that (we ran four or five miles), my elbow felt almost back to normal. I suppose it had to do with getting lots of blood flow into the joint and connective tissues without using it to lift anything in the process.
On Thursday I got up in the morning and went running along the lake and up the hill from Leschi, to continue working on my elbow. I'm not really into running any distance for its own sake as I prefer weightlifting, CrossFit, and other short workouts. That night I did a CrossFit workout involving a barbell complex. I'm learning to let the weight down in a safer way that puts less strain on my elbows; either dropping the weight if it's bumper plates, or letting it crash down onto my thighs if it's an unloaded bar. I think the way I hurt my elbow was by catching the weight at the bottom, stopping it with slightly bent arms.
Next day, the elbow felt pretty good. I did a bunch of cleans and then the CrossFit workout at 5:00--the dreaded kettlebell line-up. It was like a hundred degrees out and everyone was moping. I slowly completed the final round of 24-kg clean, squat, and push-press--whew. A while later I had the great pleasure of seeing one of my ex-trainees doing really strong cleans with the 24-kilo kettlebell--yay!
Today I did some deadlifting, up to five reps at 92 kg (80 percent of my max of 115), then three singles at 100 and one at 105. That was enough. My elbow feels pretty good. Not normal but not as bad as it had been.
I didn't realize what a grip killer this was going to be. I wanted people to do weighted walking lunges (I almost typed 'lunches') and then thought it would be good to use the same dumbbells for something else, so I added the clean and push-press, then thought pull-ups would round it out well. So they did this:
2-dumbbell weighted walking lunge, one length of the gym
20 clean and push-press
15 pull-ups
Four rounds
2-dumbbell weighted walking lunge, one length of the gym
20 clean and push-press
15 pull-ups
Four rounds