Donning a Weight Vest

I've wanted to do a workout with a weight vest for a while. Today seemed like the perfect opportunity. I don't know if I was on the right track with technique, but it made the last part of my workout very interesting. I actually have nod idea what I did today.
Turkish Getups on Right - 35lbs
KB Swings - 35lbs
KB snatches - 35lbs
Weighted lunches - 25lbs
Squats
Situps

8 minutes of:
plank w/ weighted vest
squats w/ weighted vest

A Little Uneven

I owe big thanks to Cara for finding this picture. I don't know how she did it, but she did. I'm thrilled! This is the guy from "The Lady in the Water". Note the difference in the right arm compared to the left arm.

The point of the picture was to give you a nice visualization about what I worry I may soon look like. My attempt to continue doing presses and other sort of overhead work will definitely lead to an uneven strength level in my arms. Jen what did you do?

I think I may just suck it up and go see a doctor. I've rested my arm for two days, and there's still pain. Usually, the pain goes away if I'm not working my shoulder, but it hasn't this time. Maybe a doctors visit will be the perfect way to spend my flex fund money (to everyone reading.. you only have a few more weeks to spend it, and it doesn't rollover!).

I've also spent some time today looking for exercises I CAN do. Jenn has sent me some really diverse ab work, some kettlebell work and different versions of pushups. I'm also envisioning some fun runs in my future.

Thursday, December 6

Workout:
6 rounds of:
5 reps of Deadlifts - 135lbs
5 reps of right arm side presses - 30lbs (I forget the official name.. bent presses?)

Playtime:
right arm bent presses with the barbell - 35lbs
Windmill with barbell - 45lbs

Down but not out!

My Crossfit diet began today. It has nothing to do with what I eat. I have been forced to stop all overhead work, pulling, pushes, ie ... with my left arm.

Wednesday, December 5

It was really tough to wake up and get out of bed this morning. I didn't get to bed on time last night, I knew we were doing Fran and I wasn't going to get to play. I decided I wasn't going to let my newly limited workout regime get me down. I got up and made it to CFOT.

My modified workout was:

21 Right arm Dumbbell Thrusters 25lb dumbbells
42 KB swings 35lbs (I swung predominately with my right arm, but I did have my Left arm on bell)

15 Right arm Dumbbell Thrusters 25lb dumbbells
30 KB swings 35lbs

9 Right arm Dumbbell Thrusters 25lb dumbbells
18 KB swings 35lbs

Total: 5:30

8 rounds Tabata squats
Total: PR 19

I can't tell you how frustrating this workout was. I must say the squats were a nice topper, and I left CFOT sweaty, but I really wanted to hit Fran today. It would have been the first bench mark workout that I would have been able to compare my time to see if I've made improvements.

I am happy that I backed off and gave my shoulder a rest. It's going to be really tough not to be able to join in any raindeer games! I've decided that I will be positive about it though, and use this opportunity to work on other things like improving core & leg strength as well as zoning in on perfect squat form.

Here's to making changes!

My Final Workout

We decided after this workout that it was time to give my shoulder a break. After I post this workout, this blog will transfer into a modified workout blog. I'll talk about my frustrations, pain and strength improvements.

Tuesday, December 4

Workout:
3 sets
Barbell Cleans: 45 x 10
3 sets
Barbell Cleans: 66 x 5
3 sets
Barbell Cleans: 85 x 3

Cleans hurt my shoulder when I first start, but much like the snatches once I get warmed up I don't feel the pain any more.

Snatch grip deadlifts
We went up by 20lbs on each deadlift ending with 3 reps of 135.
I think the progression was:
65lb, 85lb, 105lb, 135lb

Every single pull hurt my shoulder.

Then my favorite exercise.. KB windmills
I was able to 45lb windmill without much trouble on the right arm. The left was not so good. I tried it once and the KB bailed on me, so I decided to stop.
I gave a half attempt for a right handed windmill with a 45lb barbell.
Next time.

Quick and Dirty

Monday, Dec. 3

Warmup:
1. Four Minutes of Cal's = GPP

2. Push-Pull Strength Mash-up
Super Pro Pushup x :30
Chins x :30
6 Rounds
Didn't score.. too much counting

Workout:
Barbell Snatch x 10 - 45lbs
Big Box Jump x 20
Situp x 30
Squat x 40
5 rounds for time
Total: 18:36

I was pumped. My goal was to finsh under 19 minutes. Jerry warned me about doing a 55lb barbell snatch. The snatch really irritates my shoulder. The first round was very painful, but then I got used to accepting the weight. The pain really sinks in as I'm driving to work. I can't use my right arm to drive. Is that a bad thing?

Jerry also said, "don't push it. It's not worth it." That got me thinking, what would I have done instead? Would I have been happy with the modified version? No, definitely not. I was not happy with doing a 45lb snatch when I know I can physically move more. It brings me back to a few recent discussions I have had about how the ego can impact your workout. Here it's a perfect example of how ego can be detrimental. I continue to use my shoulder, although sometimes it's quite painful. Is it ego that prevents me from putting down the prescribed weight and doing something that would be better for me in the long run? I think so. At what point do I put my ego aside and make a better decision?

On another note.. I have been raising the rings higher and higher for the jumping muscle up. I am now able to get on top of the rings when they are about level to my chin. I try it with the kip and I still can't seem to get my upper body over the bar. My confidence is increasing in the movement. This also doesn't feel good on my shoulder.

"We have a Pullup machine"

Sunday, December 3

I did Saturday's workout at my favorite big box gym (it's actually just the one I belong to at the moment). Have had several interesting experiences during my little 30 minute workout (warmup and workout combined). Not quite pleased with my time, but very pleased with some technical improvements.

Warmup:
6 Rounds of:
3 Chin
6 Pushup
9 Squat
12 Situp
(I didn't write down the time before I went to the gym, so I just did 6 rounds)

Workout:
1,000 meter row (4:42)
45 rep Barbell Thrusters - 45lb
40 rep Kettlebell high pull - 55lb (didn't have a Kettlebell, so I just used barbell w/ 5lb weights on either side)
35 rep Dumbbell push press - 20lb
30 rep Chinup
Total: 19:09

As I said earlier this was a very interesting workout. So, I got all setup with the barbells and weights and all, and headed upstairs to the row machines. I started out with my old, poor rowing technique and I again was not doing well. Then I decided to tweak what I was doing. I focusing on using a really forceful leg thrust, and then the pull with my body and arms was much shorter. I was able to increase my time, not by much, but every little bit helps. My 400 meter was about 1:46 and my 500 meter was 2:15 (my 500 meter improved by 5 seconds). Baby steps I guess.

Next, I went back to the barbells. There was this guy getting ready to hop into the leg press machine. He glared at me with my stopwatch and my "Rest Later" t-shirt. He then asked me "What are you timing?" It was like I had four heads or something. So, between my heaving I responded, "my workout." Then I picked up my 45lb barbell and continued. The thrusters were a whole lot more difficult than I was expecting. I had to sub in a barbell with two 5lb weights, because I didn't have a kettlebell. Doing the high pull with a barbell is really strange. I was worried about my technique, but I was able to make sure my back was curving in one of the dozens of mirrors that are hanging up all around sed favorite box gym. I finished up my push presses and the guy was still sitting there in his leg press machine.. resting.

Went to the pull up bar. Unfortunately, someone had attached arm straps to it, so I had to do my pullups with nasty smelling arm straps in my face. I was on pullup #22 when a female trainer said to me, "You know.. we have a pullup machine in the corner." I paused a second to make sure I had heard her correctly. Then I responded, "I know." She then continued saying that the pullup machine was much easier. To that I responded, "That's why I don't use it." I finished up my workout and went home.

I think my pullup on the stationary bar is improving. I am able to do about 8 or 9 before stopping. I think the kip is getting stronger, and I'm becoming more confident with it.

Here's to progress!

Farmer Walked my A%$ Off

I had an idea about what was ahead as I pulled up to class Friday. I saw Rob walking around the building with Kettlebells in hand. I had some chice words that I won't be writing down.

Friday's Workout:

Warmup:

Started with 2 rounds of Classic Cal's

3 Rounds of 30 sec of work / 15 Sec of Rest, clock never stops

Wall Ball
Kettlebell Swing
Slamball
Total: 135

Workout:

5 rounds for time
9 Chins (I was going back and forth between underhand and overhand grip)
9 Front Squats - 65lbs
9 Squat Thrusts
9 PRO Pushups
Finished in 13:40

Coupe de Gras:
400 Meter farmers Walk - 26lb KB
Did not drop! Many thanks to Steven!

So, a couple of things.. I need to work on consistancy in my wall ball. I can through it up and catch it correctly about 5 or 6 times, but then I don't aim the ball correctly and it ends up in a position that I can't catch it. I'd like to get it smooth and consistant. Wall balls can't be too expensive.. and they would be a great addition to a workout on the exorcist steps.. Imagine 20 wallballs and a sprint up the steps.. Do that 10 times ... OUCH!

I am fighting my lean in the squat thrusts. I know I can manage a heavy weight in the squat position and in the rack position, but the movement between the two needs some tweaking. I need to work on keeping my chest straight up. I know it's an issue for me. I was trying to visualize my chest inside a wooden box. I was thinking if I leaned too far forward, my chest would hit the box. It helped me keep my chest up, but I still need work. I also kept saying to myself lead with your elbows and keep my butt tucked in as I stand up.

Thank goodness the "Danny-up" is so exciting, because what the heck am I doing back there?