Warmup

It’s late.  Nothing really to say about tonights workout.  The second third and fourth rounds of back extensions got harder to executive consecutively.  I believe round 2=12 reps before pause, round 3=9,12, round 4=8,11,13  Hamstring tightness and sorriness got to me.  Good workout for the hamstrings and lowest back.

My Bicep is getting stronger!  Just noticed tonight it is responding to making a fist and flexing!!!  I can also bend elbow to 90 degrees and rotate the hand/forearm clockwise about 15% further than I could a week ago!  So awesome!

Warmup

I was able to manage a wide grip and balance the bar at this weight with the injured arm, but I choose not to push my luck with heavy weight in establishing the 3-rep max.

This WOD is scored by the total back-squat reps.  I ended up 7 reps shy of my goal.  I wish now I would have pushed out a few more reps.  I did 21-17-15.   Easier to wish now than it was to do at the time  We could not rest with the barbell on our sholders for more than 5 seconds.  Had to keep pumping the squats.  The squats and the run built up quickly.  It was a  good workout.

Three weeks ago my left arm would not bend back enough to support a bar for back squats.  Awesome!

P.S.  I want to meet R.J. and Cody.  Really good job guys!

Today’s WOD Board

Warmup

Managed a dozen’ish medicine ball cleans with a 10-pound ball.  Sign of progress; pretty happy about that!  Can’t fully extend/straighten the left arm yet, but it’s getting there slowly.

Did one-armed kettle-bell swings with 1-pood (36 pounds) kettle bell.  Did not swing bell fully vertical with arm behind ear, but pretty close (could not balance the bell and swing it forward again without it falling backward on my forearm).  The last set of 6 and 3 my grip really started to fatigue.

Double unders were okay tonight.  A few missed skips in the 21-18-15 rounds.  The rope grip and swings didn’t bother my arm during the WOD.  After, though, during extra DU practice, the arm started to get sore enough I had to stop.

Today’s WOD Board

Warmup

Doctor said I should begin 20-rep sets of bicep curls with 5-10 pounds.  Next month increase weight to whatever is comfortable for 8-10 reps and slowly build up weight throughout the month.

Used goals practice today to begin bicep curls.  Just one set slow and steady.  Can’t fully extend arm straight at bottom of curl.  Then practiced double unders.  Got 31 before missing a skip.  A bit of minor pain around bone where bicep tendon was attached, so stopped DU practice after one run.

MetCon: Took Good Mornings slow first two rounds.  Dumbbell shoulder presses were quick and easy.  First round box jumps were a mess, but got my balance rounds two and three. Still slow, but steady.

Today’s WOD Board

Warmup

This was a good modified workout.  I got something out of it despite a bad arm.  Had a lot of back burn doing the leg raises.  Box jump were slow too, and tricky balancing with only one arm that can thrust out and up to help with momentum and balance.

Three weeks now of modified workouts.  I am feeling some frustration, wanting to get back into things.  Must be patient.

Picked up a jump rope for a few minutes after the workout.  Once I got used to the rope I got in 31 double unders!  Some discomfort in my injured arm above the wrist, but man it felt good to do that!

I am very impressed with my new coach doing the overhead walks with 185-lbs.  He’s not a “big” guy, but man is he stout and solid.

Today’s WOD Board

Warmup

I started at Crossfit Burleson (www.crossfitburleson.com) today.  They opened last month just 5 miles from my little farm.  It was a tough decision to leave Crossfit Boom.  I ran Burleson through the ringer a little bit answering questions, looking for any reason not to join.  In the end, though, every indication was the box will be a good fit for me.  After today’s workout I think I am going to like it here.  I will definately remain a friend of Crossfit Boom!

The coach was prepared for me today with modifications around my limp arm.  He threw a 30-lb sandbag over my shoulders for the lunges, and set me up with a dumbbell and bench to bench-press in lieu of push-ups.  I worked through the 3 rounds fairly quick, but my running today was slow.

My right arm is bothering me a little from the one-arm “Randy” on Monday.  Did a fair amount of mobility and ice today and will do so again tomorrow.

Today’s WOD Board

Warmup

The prescribed WOD was “Randy” (75 75-lb Power Snatches), but I can’t support weight with my left arm, so the coach modified the above for me.  It was a good little workout that got progressively harder.  The last 10 GHD back extensions were tough, too

Today’s WOD Board

Warmup

Pistols are difficult.  Used the GHD as a brace.  Sat on a medicine ball and practiced extending one leg and “trying” to stand up.  Pistols are like handstand push-ups for me; going to take a lot of practice.

Like a dummy, I ran full out for the first 400 meters and pretty much burned myself out for the remaining 2,000 meters.  Had to stop and walk of some paces in the last round.  All in all not a bad time, but sure do wish I had paced myself better.

Today’s WOD Board

Warmup

My legs and butt were so sore today I almost didn’t go in to workout.  Walked a bit then did the mile run/jog and the legs warmed up a bit and weren’t so sore.  Now that they have cooled off, it’s difficult standing up and sitting down again.

I was only going to do the bike and sit-ups today, but ended up jogging and doing the scheduled WOD, but with a dumbbell.  Feel pretty good about that, considering I almost didn’t workout.  I thought had completed 8 rounds and started resting to find out I only did 7 rounds and had to jump in again.  Darn!

So far so good with the arm.

Warmup

First workout in almost 6 weeks since rupturing the bicep tendon.  Its been 3 weeks since surgery and getting a little better every couple of days.  Going to be several months before any strength returns to the arm.  Lots of modified workouts to come….

Pretty happy with a 10 minute time on today’s workout.  Balance was a little tricky doing box jumps with a near limp arm, but slow and steady we knocked them all out.  At the end of the walking lunges I could not sprint back to finish line

Took it nice and easy on the front squats.  Folded my arms in front with the injured arm on the bottom and protected if the bar had to be dumped.  Used my thumbs to hold the bar back in place.  It was awkward and made the back muscles between the shoulders achy, but it worked.

Man are my legs going to be sore for a few days!  Hamstrings are already achy.  Welcome back to Crossfit.

Today’s WOD Board