Westside and Crossfit: do you really think you can pull that off?!?

[DieselsMom]

11/11 & 12- Hunting: 2 bucks in the barn

That makes me more excited than the workout LOL sounds like a very successful hunting trip!

[pastorpritch]

Great workout and great work on the deer!!

[Big_Sky_Guy]

Hunting is definitely one of the traditions we pass down to whomever wants to learn, male or female. Gen has taken a few deer in her day.


11/14/12- Gym


Warm- x-trainer for 5, lunges, goblet squats with 25 and then 45


Squat- ME for the day
135x10x2
225x5x2
275x5
315x3
335x1
355x1



Deads- DE
135x5
225x5
265x2x10 sets


Ball Roll Outs-
3 sets of 10


Ball Bridge- single leg
3 sec x 5 reps each leg, twice through


Rolling Roc-
45 seconds


Happy with how the legs felt...not happy with the core. I will put in some heavy walkouts over the next few weeks.

[DieselsMom]

Hows the single leg bridges work?

Love shooting but just can't do the hunting part but have nothing against it obviously

[Big_Sky_Guy]

Hows the single leg bridges work?

Love shooting but just can't do the hunting part but have nothing against it obviously

Gen has moved to shooting with her camera

Single Leg Ball Bridge- low back on ground to start. One foot on the ball with heel dug in and knee at about a 90. I keep the other foot just off the ball to start and then drive that knee up until hips are off ground in a plank position for one rep of how ever many seconds, drop it down until low back is on the ground and then back up again for the next rep....great for the hamms!

[DieselsMom]

Cool. I was wondering what you did with the spare leg, sound like one of those easy but TOUGH ones.

[Big_Sky_Guy]

11/16- CF

Warm- passthroughs, pushups, walking lunges, jump rope

Skill- Bergener Warmup and snatch from hang

WOD-
20 burpees, 5 box jumps, 40 double unders
15 bu, 5 bjumps, 60 du
10 bu, 5 bjumps, 80 du
5 bu, 5 bjumps, 100 du

So I cruise in feeling great. Hip flexors start to tighten up and cramp on the 15, go to the jumps and catch a toe and fall. On the attempt to catch myself I believe I tore my tricep. I tried to brace 225# from smashing my face. There was no where to roll out of the fall as the box was against the wall. I kept doing step ups and some rope work for another few minutes and then felt the elbow. Already had fluid buildup.

We then had a party for the new box site. Threw a cold pack on it and went and ate and visited about what needs done and the swelling continued such that the pinky and ring finger were getting cold. Went to urgent care to be cautious as cold fingers are not good. Got the answer we expected...so much body mass that it impinges bloodflow and nerve activation when you damage yourself. Sling, pain meds and instructions on how much icing to do and ibuprof to take. Did not sleep well, but got a couple hours.

Gen says I need a better cover story. That trying to catch myself when falling on a box jumps is just not a sexy story!

[DieselsMom]

Just because I hurt myself doesn't mean you need to have sympathy accidents

****ty luck hope it gets better soon and not to much downtime.

[Lou1se]

Ouch! Hope you recover fully from this incident, tricep tear <-- does not sound good.

Burpees...urgh..maybe I'm getting too old or fussy lol

[Big_Sky_Guy]

Thanks for your concern ladies!

Feels much better today.

Ultrasound showed a small tear at the tendon and muscle interface near the elbow, some blood clots, and a lot of edema (swelling).

Will go back in 3 weeks to see how the clots are clearing and to see if the tear is reorganizing properly. Doc says I can do most of my main lifts and cardio, just no tri work! Good News!

[erinlee01]

Yikes! Injuries are no good. At least you're cleared to keep lifting!

I'm trying to work out my next routine. I need to get in better overall shape (get back what I lost when I hurt my back) and was going to go back to Crossfit, but I also want to do a bench comp. Did you feel that Crossfit hurt/helped your PL training? I'm considering trying Gillingham's bench routine.

[Big_Sky_Guy]

Yikes! Injuries are no good. At least you're cleared to keep lifting!

I'm trying to work out my next routine. I need to get in better overall shape (get back what I lost when I hurt my back) and was going to go back to Crossfit, but I also want to do a bench comp. Did you feel that Crossfit hurt/helped your PL training? I'm considering trying Gillingham's bench routine.

Both.

It has helped me with overall conditioning, to be able to hike, bike, do chores, improved my flexibility...which still sucks, but less than before!

But it took time to determine what volume of CF I can recover from. I can only do CF one or two times a week or I cannot recover enough to make gains in PL. If you are going to do a bench only, then you should be able to do at least that. But if you are going to keep up with TKD, you will need to be aware of how hard those workouts will be for the week. It really becomes holistic...what can I do this week?

I am taking a different approach this winter and if the WOD will compromises my goals, I am adjusting it to take out the movement that will slow my recovery down. Example- taking out ring dips today as I am benching heavy tomorrow, or not doing 50 pullups today if I deadlifted yesterday.

Never tried Gillingham. When are you getting started with new programming?

[erinlee01]

Both.

It has helped me with overall conditioning, to be able to hike, bike, do chores, improved my flexibility...which still sucks, but less than before!

But it took time to determine what volume of CF I can recover from. I can only do CF one or two times a week or I cannot recover enough to make gains in PL. If you are going to do a bench only, then you should be able to do at least that. But if you are going to keep up with TKD, you will need to be aware of how hard those workouts will be for the week. It really becomes holistic...what can I do this week?

I am taking a different approach this winter and if the WOD will compromises my goals, I am adjusting it to take out the movement that will slow my recovery down. Example- taking out ring dips today as I am benching heavy tomorrow, or not doing 50 pullups today if I deadlifted yesterday.

Never tried Gillingham. When are you getting started with new programming?

That's my concern - I do a lot these days! I also started running 5k's and want to focus on that, so it's all going to be a balancing game. I just had so much fun doing crossfit. Maybe I'll create my own metcon-type workout.

I plan on getting started this week. Hopefully I'll have time when I get home tonight. I was going to do his 12 week bench routine and crossfit for everything else and see where I ended up.

[Big_Sky_Guy]

That's my concern - I do a lot these days! I also started running 5k's and want to focus on that, so it's all going to be a balancing game. I just had so much fun doing crossfit. Maybe I'll create my own metcon-type workout.

I plan on getting started this week. Hopefully I'll have time when I get home tonight. I was going to do his 12 week bench routine and crossfit for everything else and see where I ended up.

I hear you Erin...time is the enemy! Lets go cross country or downhill skiing, or do a WOD, or do Yoga this Saturday...fuuuaaa.

There are a ton of fun workouts to be had with little to no equipment. I know you have quite a bit of basic equipment, but if you want some simple ideas, Google "travel wods"

[Big_Sky_Guy]

11/20- Gym

Tried to get under the bar. Tri is still too tight...like a massive pump.
So, leg presses instead of squats. Been months since I did them.


Leg Press- used the exercise as the warmup
1 PPS x 20
2 PPS x 15
3 PPS x 10
5 PPS x 10 x 5

I will feel this as I am unaccustomed to that much volume.


Single Leg Step Ups-
BW x 10
+30's x 10 x 3


Plate Load Hamm Curl-
25x20x2


Stretched and home

[Korr]

So I cruise in feeling great. Hip flexors start to tighten up and cramp on the 15, go to the jumps and catch a toe and fall. On the attempt to catch myself I believe I tore my tricep. I tried to brace 225# from smashing my face. There was no where to roll out of the fall as the box was against the wall. I kept doing step ups and some rope work for another few minutes and then felt the elbow. Already had fluid buildup.

Ouch man that sucks.

But good job working around the injury by doing leg presses.

[Big_Sky_Guy]

Thanks Korr. Freak accidents happen!

11/21- Gym

Warm- 5 on tread. A bit more flexible today. I can touch my face today!

Curls-
20x15x2

No go. Too much swelling still messing up the inner elbow tendon.


Bike- 10 minutes on 10 to get some blood in them


Rower-
1000 M

Was surprised that my arm let me.



Stretched and headed over to the CF Box. Helped them through the WOD and then visited with the new owner and the main trainer about doing a "Meathead 101- Lifting Essentials" class once a week. We concurred on that and several other things I saw going on last year that made no sense...3 weeks after I started we had a WOD with 100 pullups....no way should I have done 100 in the condition I was in..etc, etc.

They brought me up to speed on how they had changed up their process and were being more direct about having people check their ego at the door and that they were continuing to move forward with insisting people lower weight or find alternative scaled movements once their form breaks down in a WOD. Happy to hear that! One of the main bish points of CF is form goes to hell during a workout. Good meeting and plan to continue to meet regular as a training group!

Came home to burgers and a salad, a wife in next to nothing and no kids...she insisted I eat first! I luv her!

[DieselsMom]

And you took food first.....BSG (head shaking) anything can be warmed up to eat later LOL

[Big_Sky_Guy]

And you took food first.....BSG (head shaking) anything can be warmed up to eat later LOL

Oh trust me, I was completely willing to wait for supper!

I'm pretty sure it was all about torturing me....

[DieselsMom]

hahahaha love it. Good on her!

[Big_Sky_Guy]

Here's where we are at...achy and annoying. More difficult than any of the lower leg tears I have had. Still icing regularly. Lots of referential pain in the forearm from the swelling edema and the actual tendons at the elbow are quite sore. Such is life!

Bruising in the forearm is just where the blood has settled.

[pastorpritch]

Ouch!!!
Hope you heal up quick

[Big_Sky_Guy]

Hope it goes quick pastor!

11/24- Gym

A workout is a workout!

Warm- 10 on the bike at 10, walking lunges, leg swings

Leg Press-
2 PPS x 20
4 PPS x 15
5 PPS x 15 (L hip flexor was not liking it...then got to then got to visiting with a guy who trains Judo)

Got too cooled down

5 PPS x 5 x 3 in a narrow stance to get them warmed back up


Hamm Curls- single leg
3 sets of 15


Plate Load Hamm Curl-
3 sets of 15


Stretched and out...not much, but something.

[Korr]

A workout is a workout!

Agreed 100%

Working around an injury can suck, and be discouraging. However it's the best time to hammer extra volume on assists or/and weaknesses.

[HARRYBEAST]

I missed the story what happened to your arm?

Negged for listening to wife and waiting. I like to get mine in the morning that way anything on top of that is a bonus

[Big_Sky_Guy]

I missed the story what happened to your arm?

Negged for listening to wife and waiting. I like to get mine in the morning that way anything on top of that is a bonus

PWO meals are her specialty...icing on the cake!



Tri Injury- Box Jump, Burpee, Rope Jump WOD. Lots of hip flexor work considering I did Squat and Dead the day before.

There I was, on my 1,000,000 box jump ('cause we all know I have mad endurance) my hip flexors were not working well and I caught a toe on the top of the box. Mahem ensued and 230 lbs of my face was heading towards the wall! As I contemplated the amount of damage the wall was about to take, my instincts took over and I threw my right arm up to catch myself. A perfect physics equation unravelled as my arm stops my face inches from said wall. Simultaneously there is a lightning bolt shooting up the arm...Wow! That stung!

Walked it off, did some step ups and rope skipping for a few minutes, and felt the elbow and it was already filling with fluid.

[HARRYBEAST]

PWO meals are her specialty...icing on the cake!



Tri Injury- Box Jump, Burpee, Rope Jump WOD. Lots of hip flexor work considering I did Squat and Dead the day before.

There I was, on my 1,000,000 box jump ('cause we all know I have mad endurance) my hip flexors were not working well and I caught a toe on the top of the box. Mahem ensued and 230 lbs of my face was heading towards the wall! As I contemplated the amount of damage the wall was about to take, my instincts took over and I threw my right arm up to catch myself. A perfect physics equation unravelled as my arm stops my face inches from said wall. Simultaneously there is a lightning bolt shooting up the arm...Wow! That stung!

Walked it off, did some step ups and rope skipping for a few minutes, and felt the elbow and it was already filling with fluid.

Nice description but I will need a video re-enactment to fully understand what happened

[Big_Sky_Guy]

No vids or then the true story would get out! Sorry Harry.

11/26- Massage Therapist- we talked through the arm issue and then worked on the hamm that I tore in late August. 1st time he has gotten into it since the tear. He went after the tear in the belly that I had in 06ish first. He used a "T" tool that had basically a 1/2 inch dowel for his palm with a rounded pencil end sticking out at a 90 degree to poke down through to the scar tissue to lightly break it apart. Yes, lightly.... talk about an adrenaline dump. And then he worked on the upper attachments from August and that left me barely able to sit down!


11/26- Gym, cause I was not going to miss all the fun of resolutioners!

10 on the Treadmill at a good pace

Curls- still can't do them!

One of the regulars asked what the deal was and I showed him the arm....yep, that drew a crowd! One of the guys suggested platelet rich plasma injection, so I will visit with the Doc about it. A lot of annecdotal evidence that it will speed recovery in low bloodflow areas like tendons and this injury may fit that situation.

And decided that if I am going to be down and out for a few weeks I may as well take care of this unbilical hernia that is getting worse since it appeared this summer. Consult tomorrow. Merry Christmas to me!


DB Side Lateral Raise-
20x10
30x15, 15, 13


DB Front Raise-
20x20, 20, 18


Rolling Rock- for abs...need to keep them rock hard under the fluff!


At least I can do some delt raises!

[Big_Sky_Guy]

11/28- Doc. Her- What did you do this time? Me- Well, I should have told you when I come in for the torn hamm, but forgot as it doesnt bug me. It wont get better without surg, so here I am. She then give me crap for the fact that it is not that bad and sticks here finger in my belly button....tells me to cough...yep, those are your guts. Then she gets on board with the fact that I am not going to treat the sutures kindly and says I need to tell the surgeon what I do and recommended doing the mesh.

Consult with Surg on Tues


Gym

Warm- 10 on tread

Squats-
135x10x2
185x10
225x10x3

Yessss...got under the bar! Had to go high bar as the tri is still too tight for low. I do not have great flexibility and notice it much more in high bar.


SLDL-
135x10x2
185x10x3

Could not go heavier as there is quite a bit of tri activation on the descent

Stretched and out

[DieselsMom]

Should we start calling you Bandaid? LOL JK good on you for keeping up the workouts even with all the owies. Amazing how something so small can affect so much.