Went to Recharge and still have a small knot in my hand. Dr. Doug said it feels like some scar tissue. He used the jackhammer/kidney stone blaster machine again. This makes three weeks. I'm ready for this to be done. I am going back on Wednesday and hopefully this will be the last appointment for this. I will still lay off my hand for the week though because I really do want it fixed. Unfortunately today is front squats (my favorite) and I know I can't do them. I will probably do back squats instead. I was able to knock out the WOD for Monday which is nice.
20 min. AMRAP
20 Double Unders
10 Box Jumps
5 Knees to Elbows
Total: 17
I did much better than I expected. I was thinking around12-13 rounds. I'm very happy with the results. I'm also glad that when doing the kte, I noticed when I wasn't "pulling the bar down" and on those reps they were a bit more challenging. Trust me there is a different feeling. Lets hope for some good news with my hand tomorrow.
31 January, 2012
26 January, 2012
Annie
250112
Yesterday at the box we had one of my favorite girls stop by, Annie. I know some people dread that name because of the double unders but I am not one of them! I could do double unders all day given the chance. So the initial plan was to assist with the 1830 class and then WOD with the 1930. Some plans changed and I ended up doing the WOD at 1830. Then I got to lead the 1930 class myself! Woo hoo! I was (an still am) very excited. I felt more confident this time round. I am also making sure to take the lessons and information that I learned from the Instructor Development class and putting it into use. This includes creating and writing a lesson plan (I also did this for Monday), going over videos, articles and what not. Also going through the actual class prior to it. Even though I know double unders, I don't want to just regurgitate the information. I want to know people are finishing the session having learned something and a better understanding of why it is (like why you use your wrist not your arms). I felt I was able to properly go over the execution of a double under. As Conan said, anyone can get a good workout anywhere, athletes come for the coaching. It was very awesome to have one of the athlete's come up to me after the session and thank me for explaining the timing of when you jump. They were able to string some double unders. How cool is that?!
Annie
50-40-30-20-10 reps of
Double Unders
Sit-Ups
Time: 6:09 (PR by 0:09)
Yesterday at the box we had one of my favorite girls stop by, Annie. I know some people dread that name because of the double unders but I am not one of them! I could do double unders all day given the chance. So the initial plan was to assist with the 1830 class and then WOD with the 1930. Some plans changed and I ended up doing the WOD at 1830. Then I got to lead the 1930 class myself! Woo hoo! I was (an still am) very excited. I felt more confident this time round. I am also making sure to take the lessons and information that I learned from the Instructor Development class and putting it into use. This includes creating and writing a lesson plan (I also did this for Monday), going over videos, articles and what not. Also going through the actual class prior to it. Even though I know double unders, I don't want to just regurgitate the information. I want to know people are finishing the session having learned something and a better understanding of why it is (like why you use your wrist not your arms). I felt I was able to properly go over the execution of a double under. As Conan said, anyone can get a good workout anywhere, athletes come for the coaching. It was very awesome to have one of the athlete's come up to me after the session and thank me for explaining the timing of when you jump. They were able to string some double unders. How cool is that?!
Annie
50-40-30-20-10 reps of
Double Unders
Sit-Ups
Time: 6:09 (PR by 0:09)
25 January, 2012
Training
As some of you know, I have been assisting the coaches as a trainer for the past several months. This is to gain experience and knowledge in being able to become a coach in the future. CFI put together an Instructor Development course. This course was designed on how to become an effective teacher. Creating lesson plans, how to deliver the plan through the different methods of learning, time management, things of that nature. It was a very good class with valuable information that will help me to become a better coach and will also be used in the very near future when I ship out. I was able to lead my first class (still a trainer not a coach yet) on Monday with Jerry. The first class I was admittedly a bit nervous and was a little monotone. The second class went better. I had fun and can't wait to do it more.
230112
So my wrist/thumb area is still a little sore (two weeks so far) but it didn't feel horrible. I decided to give some OHS a go.
OHS 5 x 5
115# for all
I still didn't want to push with the weight so I just kept it at 115#. I could feel a little twinge near my thumb but I didn't think too much about it. I wanted to do the metcon.
Jeremy
21-15-9
OHS 95#
Burpees
Time: 6:59
This is where things went downhill. After the 21 OHS I dropped the bar and had a nice throbbing going on but I just ignored it. Probably shouldn't have done that. I then went down for my first burpee and as soon as my weight was on my palm it just started screaming. I probably should have stopped but I didn't. After I was done, I iced it down. Probably set myself back now because of this. So I decided that no more messing around I need this thing to heal and soon. I'm taking a week off from using that area of my hand. I'm just going to modify as I need basically.
240112
Well what do you know my first day to modify! Now the pain is when I put pressure on my palm near my thumb, extending it out. Based on that, I had to modify the thrusters and the hang power clean from a bar to dumbbells.
12 minute AMRAP
5 Thrusters
7 Hang Power Clean
10 Deadlifts
Total: 9 +9 deadlifts
Rx: 95# for all
Mod: 30# dumbbells for thrusters and hang power clean
I have to say the urge to curl a dumbbell is very strong when doing a clean. I really had to focus on form with that. Thrusters were not a problem. So shame on me for not listening to my body. It's one thing to deal with some pain as a result of muscles being sore from a workout versus an actual injury. Listen to your body!
230112
So my wrist/thumb area is still a little sore (two weeks so far) but it didn't feel horrible. I decided to give some OHS a go.
OHS 5 x 5
115# for all
I still didn't want to push with the weight so I just kept it at 115#. I could feel a little twinge near my thumb but I didn't think too much about it. I wanted to do the metcon.
Jeremy
21-15-9
OHS 95#
Burpees
Time: 6:59
This is where things went downhill. After the 21 OHS I dropped the bar and had a nice throbbing going on but I just ignored it. Probably shouldn't have done that. I then went down for my first burpee and as soon as my weight was on my palm it just started screaming. I probably should have stopped but I didn't. After I was done, I iced it down. Probably set myself back now because of this. So I decided that no more messing around I need this thing to heal and soon. I'm taking a week off from using that area of my hand. I'm just going to modify as I need basically.
240112
Well what do you know my first day to modify! Now the pain is when I put pressure on my palm near my thumb, extending it out. Based on that, I had to modify the thrusters and the hang power clean from a bar to dumbbells.
12 minute AMRAP
5 Thrusters
7 Hang Power Clean
10 Deadlifts
Total: 9 +9 deadlifts
Rx: 95# for all
Mod: 30# dumbbells for thrusters and hang power clean
I have to say the urge to curl a dumbbell is very strong when doing a clean. I really had to focus on form with that. Thrusters were not a problem. So shame on me for not listening to my body. It's one thing to deal with some pain as a result of muscles being sore from a workout versus an actual injury. Listen to your body!
20 January, 2012
More strength please!
17012012
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
The IDC
will cover the various areas of instruction and how instructors can
apply them to create a positive learning experience for their students,
and helps build a strong foundation of educational knowledge for use
when planning and delivering lessons. The general information covered in
an IDC is applicable to all potential instructors/trainers/coaches,
regardless of instructional specialty."
It's going to be a great time and I am looking forward to it!
So my wrist still being a little sore, I decided to continue with a deload strength day. I was getting a little antsy though truth be told. I was ready to left some heavier weights but at the same time I don't want to further injure my wrist. I decided to do Shoulder Press since that is one of my weaker lifts plus I had not done it in a while.
Should Press 3 x 5
115, 115, 115
I felt pretty good with that as well I should have! Again, really focusing on the form making sure I had a tight midsection, ribs locked down, active shoulder at the top of the press, arms locked out, making sure the bar is traveling straight i.e. get my head out of the way.
Shoulder Press 12=>15
95# 12 reps
Not too much of a problem with this either. My max is only 100# with this one so not a huge drop in weight. I typically do this one right after a 3 x 5.
20-15-10
Push Press 95#
Box Jump 30''
Time: 6:54
I banged my knee on the box (which actually explains why my knee was hurting yesterday come to think of it), but otherwise it went well. The first set of push press was unbroken. I honestly thought all of it was going to be unbroken but yeah I was wrong. 15 was 8, 5, 2 and the 10 was 5 and 5.
19012012
Well today was all about strength and frankly I wasn't passing it up. It has been almost two weeks with my wrist and I figured what the hell lets see what happens. I got to the box early with Stevie and Conan was about to to an intro for 3 and asked if I could shadow him to which he said yes. In addition, I was able to teach them the air squat which was a lot of fun! I like going through the intro with the other coaches to get a feel for how they do it. Good learning experience.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
95, 115, 125, 135, 145 (PR)
115, 135, 145, 155, 175(f)
135, 155, 160, 160, 170 (PR)
Total weight moved: 6,165#
As you can see I got way ahead of myself with the last set of the push press. I should have gone up by 5# at the most. Had I remembered what my last time had been (serves me right for not getting it before the WOD), that's exactly what I would have done. I would have ended up with 3 PR's instead of two and with no failure.
My wrist felt fine after and when I got home I iced it down. The real question was how was it going to feel today. The answer to that is, no worse than it did prior to the workout. I still had my appointment at Recharge and he used this, what I like to call, mini jackhammer to help with blood flow and to break things up. They are the only place in Virginia that has one. Lucky me. Oh it does not feel good. But I will gladly take some pain today if it means my wrist will heal that much faster and you know what? It feels better after getting it done. Tomorrow I will be going to the IDC (Instructor Development Course) and CrossFit Impavidus that Jerry and Conan created. This is for the assistant trainers.
"An IDC is meant to provide students with the basics
of good instruction (adult learning techniques), how to organize and
manage classes, and how to design, develop and deliver lesson plans.
The course is not meant to make you a Subject Matter Expert (SME) in
any particular field (CrossFit, Firearms, Scuba Diving, Basket Weaving,
etc.). After completing an IDC, a potential trainer/instructor/coach
should be able to put together and carry out a successful class, given
the proper time to research the topic and rehearse.
It's going to be a great time and I am looking forward to it!
16 January, 2012
Past three days
Saturday 14012012
This was the first mandatory Poolee meeting I had to attend at the Marine recruiters station. There is a meeting once a month that will involve various things including IST (initial strength test), announcements, trips, etc. The IST is a mini version of the full PT. Actually the only thing that is different is the run. For the IST we run 1.5 miles instead of 3. So the first thing we did was the pull-ups. For this, we have to do strict pull-ups. The max is 20. I got 19. 19!! I didn't even get to try for 20 because when I went back down my grip slipped and I fell off the bar. Where is my chalk?! After that we headed outside to do crunches. I find it interesting that we have to do crunches rather than push ups for the pt but hey I just do what I'm told. The max is 100 in 2 minutes. I got 88. I need to make sure to keep myself as small as possible with my shoulders forward to get that 100. Finally we had to do the run. Knocked that out in 9:43. Now if I can keep that pace for a full 3 miles, I would be very happy. Hell if I can get it in 20 minutes I would be very happy.
Sunday 15012012
Went to the box with a few from the CFI family. A couple of them were working on their skills assement sheet. Since I have already finished mine I went ahead and did a strength workout with a metcon right after. Since my wrist is still sore, I still am doing a de-load phase.
Back Squat (low bar position) 5-5-5-5-5
185# all the way through
I rested about 2.5 minutes between each set. This was my first time with the low bar position so I wanted to make sure that I was not rushing these and paying attention to my form. It is a different feeling from the high bar position that's for sure but I actually liked it more.
AMRAP in 10 minutes of
7 Back Squat (low bar position) 135#
25 Double Unders
Total: 9
For this I decided to get some dynamic training in and I used my heavy cable. Trust me when you are used to a thin cable, it makes a difference. I actually was shooting for 8 rounds so I was surprised when I counted the chips I had 9. No complaints!
Monday 16012012
Since I had today off I figured why not get in the the AM class and give myself a shock to the system. Yeah it definitely was a shock. I am so not used to lifting heavy things in the morning. Cardio is one thing, lifting is a whole nother. That's ok though because while it was a shock, my body took it like it was supposed to.
21-15-9
135# Power Clean
53# KB swing
Time: 7:21
There was an unofficial cap of 10 minutes but in my head, it was official. I needed to finish by 10 and I was going to. The weight was not specified other than a medium weight. As I kept going, I did note that my form was slipping so what did I do? I stopped. I took a breathe, collected myself, and got it together. What's the point if I'm not going to do it right especially if I know I am doing it wrong. If anything I'm very happy that I could tell.
This was the first mandatory Poolee meeting I had to attend at the Marine recruiters station. There is a meeting once a month that will involve various things including IST (initial strength test), announcements, trips, etc. The IST is a mini version of the full PT. Actually the only thing that is different is the run. For the IST we run 1.5 miles instead of 3. So the first thing we did was the pull-ups. For this, we have to do strict pull-ups. The max is 20. I got 19. 19!! I didn't even get to try for 20 because when I went back down my grip slipped and I fell off the bar. Where is my chalk?! After that we headed outside to do crunches. I find it interesting that we have to do crunches rather than push ups for the pt but hey I just do what I'm told. The max is 100 in 2 minutes. I got 88. I need to make sure to keep myself as small as possible with my shoulders forward to get that 100. Finally we had to do the run. Knocked that out in 9:43. Now if I can keep that pace for a full 3 miles, I would be very happy. Hell if I can get it in 20 minutes I would be very happy.
Sunday 15012012
Went to the box with a few from the CFI family. A couple of them were working on their skills assement sheet. Since I have already finished mine I went ahead and did a strength workout with a metcon right after. Since my wrist is still sore, I still am doing a de-load phase.
Back Squat (low bar position) 5-5-5-5-5
185# all the way through
I rested about 2.5 minutes between each set. This was my first time with the low bar position so I wanted to make sure that I was not rushing these and paying attention to my form. It is a different feeling from the high bar position that's for sure but I actually liked it more.
AMRAP in 10 minutes of
7 Back Squat (low bar position) 135#
25 Double Unders
Total: 9
For this I decided to get some dynamic training in and I used my heavy cable. Trust me when you are used to a thin cable, it makes a difference. I actually was shooting for 8 rounds so I was surprised when I counted the chips I had 9. No complaints!
Monday 16012012
Since I had today off I figured why not get in the the AM class and give myself a shock to the system. Yeah it definitely was a shock. I am so not used to lifting heavy things in the morning. Cardio is one thing, lifting is a whole nother. That's ok though because while it was a shock, my body took it like it was supposed to.
21-15-9
135# Power Clean
53# KB swing
Time: 7:21
There was an unofficial cap of 10 minutes but in my head, it was official. I needed to finish by 10 and I was going to. The weight was not specified other than a medium weight. As I kept going, I did note that my form was slipping so what did I do? I stopped. I took a breathe, collected myself, and got it together. What's the point if I'm not going to do it right especially if I know I am doing it wrong. If anything I'm very happy that I could tell.
13 January, 2012
12 January 2012
Alright so I got my motivation back! No surprise. As I said, it was just an off day. My wrist is feeling better (not 100%) so I was still debating on doing any lifts. I talked to one of my friends and he suggested why not do a de-load week. A week where I am still doing strength workouts but with a lighter load. Genius! Why didn't I think of that? The grasshopper has learned many a lesson but is far from being a master. So with that I started to come up with something. I decided on having a deadlift day. This way I can start off with a workout that won't involve bending my wrist.
Deadlift 3-3-3-3-3
185#
Rather than increasing the load for each set, I kept the weight at 185#. In addition, I did not use a switch grip and I did each set on the minute. Since this is a weight that is lighter, I was very focused on form. AT this weight for me, my form should be perfect. Prior to lifting, I realized when I addressed the bar I wasn't "doing the checklist", the way I do with my other lifts like clean and snatches. By that I mean when I got up to the bar I was too fidgety with my feet and my hand placement. So before I lifted, I got my checklist in order to make sure when I address the bar, I did so the same way every time. It needs to be second nature.
After I was done, I got set up for the metcon.
10 minute time limit
3 rounds
400m run
10 deadlift 135#
30 sit-ups
Time: 9:11
I should have had under 9 and would have had I not wasted time on the last set of the sit-ups! There were a couple reps where I went back and stayed back for an extra second or two. Shame on me. I'm glad I got some lifting in and I will be going to the sports doctor tomorrow for my follow up on my calf and I will have him take a look at my wrist while I am there. Can't wait to get adjusted! Seriously, if you have never been adjusted, try it.
Deadlift 3-3-3-3-3
185#
Rather than increasing the load for each set, I kept the weight at 185#. In addition, I did not use a switch grip and I did each set on the minute. Since this is a weight that is lighter, I was very focused on form. AT this weight for me, my form should be perfect. Prior to lifting, I realized when I addressed the bar I wasn't "doing the checklist", the way I do with my other lifts like clean and snatches. By that I mean when I got up to the bar I was too fidgety with my feet and my hand placement. So before I lifted, I got my checklist in order to make sure when I address the bar, I did so the same way every time. It needs to be second nature.
After I was done, I got set up for the metcon.
10 minute time limit
3 rounds
400m run
10 deadlift 135#
30 sit-ups
Time: 9:11
I should have had under 9 and would have had I not wasted time on the last set of the sit-ups! There were a couple reps where I went back and stayed back for an extra second or two. Shame on me. I'm glad I got some lifting in and I will be going to the sports doctor tomorrow for my follow up on my calf and I will have him take a look at my wrist while I am there. Can't wait to get adjusted! Seriously, if you have never been adjusted, try it.
11 January, 2012
Off day
You know I actually debated writing this post. Still debating truthfully! I was debating because I didn't really want to show that sometimes I have off days. In my head I'm supposed to always have that 100% drive with no wavering. There is no off for me. The truth of the matter is, I do have off days. Granted they are rare but they do happen. I simply lacked motivation today and I feel bad about it. A big part of the lack of motivation is I hurt my wrist and I can't lift right now. I just want to pick up heavy things. It is really bothering me but I know if I do, I will only make it worse. Yes I know I can still WOD and I know plenty of ways to modify (I mean come on I had a cast for 2 months). I know deep down it isn't the end of the world and I didn't just sit around and do nothing. I still mobilized and stuffed my head full of CrossFit goodness via the Journal and other sources but no WOD. I know that tomorrow I will be back at it with my head in the game but I just wanted to share that not everyday is perfect.
10 January, 2012
10 January 2012
So today to no surprise my wrist still hurts. Not as bad as yesterday but still not close to being able to use it to lift heavy things. Very depressing. So today I thought I would do a quick interval training session from CFE. There is a strength part to it but again, no lifting for me today. I'm really hoping that it feels better tomorrow. I am keeping an eye on it and if I will go to the sports doctor at Recharge to see what they think.
3 x 400m run Rest between each set should be 1:1 ratio. 2-3 time difference between splits
1. 1:10
2. 1:27
3. 1:29
As you can see, I failed on the time difference miserably from the first one. My problem? I went way the hell too fast. Now you might say well the point was to go fast. This is true. However I also needed to be able to keep the same pace for all three. Realistically, I can not keep a 1:10 for each split. So next time this rolls around, I need to focus on keeping the same pace throughout not just flat out running otherwise I will end up like this again.
3 x 400m run Rest between each set should be 1:1 ratio. 2-3 time difference between splits
1. 1:10
2. 1:27
3. 1:29
As you can see, I failed on the time difference miserably from the first one. My problem? I went way the hell too fast. Now you might say well the point was to go fast. This is true. However I also needed to be able to keep the same pace for all three. Realistically, I can not keep a 1:10 for each split. So next time this rolls around, I need to focus on keeping the same pace throughout not just flat out running otherwise I will end up like this again.
09 January 2012
I didn't forget to write yesterday! I hurt my wrist last nite and decided to take care of that. To no surprise, it still hurts so no lifting for me today. No worries though. I will be saying hello to an old friend, the pavement today and doing some type of metcon today.
Power Clean and Jerk 2-2-2-2-2
155, 165, 175, 195 (1), 205 (0)
I was pissed at myself for not getting the 2 lifts with the 195# I had it! I power cleaned it with no problem. It was the jerk that got me. I reset myself getting prepared for it, dipped, and locked my arms out, but I had the bar too forward which resulted in me dropping it. I made sure that didn't happen the second time with the 195#. Now, that 205#.......I was not able to power clean it up. I could definitely clean it but that is not what we were working on. Unfortunately for me for the second try on the 205 I started going down for a squat and didn't have my elbows high enough and slammed it on my leg which over extended my wrist hence why it hurts now. I'm hoping it isn't anything too serious but only time will tell with that one. After that I still have to finish off death by pull-ups.
Death by pull-ups: 1 pull-up on the first minute, 2 pull-ups on the second minute........
Total rounds: 9 +8
Pull-ups were not that bad. I wanted to finish that 10 but it wasn't happening.....this time.
Power Clean and Jerk 2-2-2-2-2
155, 165, 175, 195 (1), 205 (0)
I was pissed at myself for not getting the 2 lifts with the 195# I had it! I power cleaned it with no problem. It was the jerk that got me. I reset myself getting prepared for it, dipped, and locked my arms out, but I had the bar too forward which resulted in me dropping it. I made sure that didn't happen the second time with the 195#. Now, that 205#.......I was not able to power clean it up. I could definitely clean it but that is not what we were working on. Unfortunately for me for the second try on the 205 I started going down for a squat and didn't have my elbows high enough and slammed it on my leg which over extended my wrist hence why it hurts now. I'm hoping it isn't anything too serious but only time will tell with that one. After that I still have to finish off death by pull-ups.
Death by pull-ups: 1 pull-up on the first minute, 2 pull-ups on the second minute........
Total rounds: 9 +8
Pull-ups were not that bad. I wanted to finish that 10 but it wasn't happening.....this time.
09 January, 2012
Break!
As you can see I took a bit of a break from posting lately. Lots of events have happened with the one I think being the most important, I enlisted with the United States Marine Corps. Some of you knew that I was pursuing this while this may be the first time others have are hearing about it. In any event I have not left yet and I want to get back to updating my blog. I have not worked out yet today but I will be updating!
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