5/27/10
WOD
5.1 mph run for 3 miles. Time: Just under 36 Minutes
Flys on a flat bench - 30lbs, 3 sets, 10 reps
Dips <--- Just a couple and I suck at these now....kinda sad really!
Cruches - 10 on the dip machine
Incline Bench - 35 lbs either side, 3 sets, 10 reps
Tricept overhead - 15lbs, 3 sets, 8-10 reps
Weight: 217.5 (Gym scale - different scale from yesterday)
Wednesday, May 26, 2010
Tuesday, May 25, 2010
AND....here we go again :D
5/26/2010
Day 1 of 21
Yeah so I missed logging a couple of workouts and then I took about 3 weeks off with the exception for a 3 mile jog one day. My back feels a lot better. After some lighter then normal workouts due to the injury over the last few months and then taking 3 weeks off after that, I can still feel some minor issues in my back but nothing like it was in the past month. I'm taking this time now to start slowly and work my way up. The hope is to start with a more traditional workout routine and then work my way back into the crossfit workouts over the next few months. Only time and my back will tell...and dictate...how well this will all work out. But as for today, at the end of the workout I felt great. I'm taking a 21 day Animal Stack cycle so I'm going to try and log my progress of this 21 day cycle.
WOD
3 mile run at 5.0 pace = 36:00 minutes
Bi's and Back Day <--- trying to go more traditional
Bicept curls - 30 lbs, 10 reps, 3 sets
Lat pull down - Plate 7, 10 reps, 3 sets
Reverse Bicept Curl on rope machine - 10 reps, 3 sets
Row - 10 reps, 3 sets on plate 6'ish.
Weight 225lbs with gym clothes/shoes on.
Day 1 of 21
Yeah so I missed logging a couple of workouts and then I took about 3 weeks off with the exception for a 3 mile jog one day. My back feels a lot better. After some lighter then normal workouts due to the injury over the last few months and then taking 3 weeks off after that, I can still feel some minor issues in my back but nothing like it was in the past month. I'm taking this time now to start slowly and work my way up. The hope is to start with a more traditional workout routine and then work my way back into the crossfit workouts over the next few months. Only time and my back will tell...and dictate...how well this will all work out. But as for today, at the end of the workout I felt great. I'm taking a 21 day Animal Stack cycle so I'm going to try and log my progress of this 21 day cycle.
WOD
3 mile run at 5.0 pace = 36:00 minutes
Bi's and Back Day <--- trying to go more traditional
Bicept curls - 30 lbs, 10 reps, 3 sets
Lat pull down - Plate 7, 10 reps, 3 sets
Reverse Bicept Curl on rope machine - 10 reps, 3 sets
Row - 10 reps, 3 sets on plate 6'ish.
Weight 225lbs with gym clothes/shoes on.
Monday, April 12, 2010
My 2nd WOD
4/12/2010
Ok so yesterday was a break day. It just ended up that way. Thats fine because it allowed me to put out today. I made up my second WOD and I have to say that doing it for time as opposed to going for a specific number goal was ok but I think I push it harder if I have a hardline number to go for. Also since it was just me working out by myself I felt like I had to keep stopping to look at my watch. All and all it was a good workout though. It definately took me a few minutes to walk off the heavy breathing and I did get a faint hint of nausia once it was all wrapped up so I think I pushed it enough. I did some curls and chest and tri's when I cooled off just cause as well.
WOD
2 Minutes - Jump Rope
2 Minutes - Sit Ups
2 Minutes - Row
2 Minutes - Air Squats
2 Minutes - Box jumps
2 Minutes - Jump Rope
Total - 12 Minutes
I'm sure I looked like a monkey fucking a football through most of this workout but I was once again breathing super heavy and smoked so it think it did the trick.
Ok so yesterday was a break day. It just ended up that way. Thats fine because it allowed me to put out today. I made up my second WOD and I have to say that doing it for time as opposed to going for a specific number goal was ok but I think I push it harder if I have a hardline number to go for. Also since it was just me working out by myself I felt like I had to keep stopping to look at my watch. All and all it was a good workout though. It definately took me a few minutes to walk off the heavy breathing and I did get a faint hint of nausia once it was all wrapped up so I think I pushed it enough. I did some curls and chest and tri's when I cooled off just cause as well.
WOD
2 Minutes - Jump Rope
2 Minutes - Sit Ups
2 Minutes - Row
2 Minutes - Air Squats
2 Minutes - Box jumps
2 Minutes - Jump Rope
Total - 12 Minutes
I'm sure I looked like a monkey fucking a football through most of this workout but I was once again breathing super heavy and smoked so it think it did the trick.
Saturday, April 10, 2010
Self made WOD
4/10/2010
Pretty great workout today. I made up this workout. This is the first WOD I've ever made up for myself and it resulted in me staring into a trashcan for a few moments before the workout was all said and done. I would say that qualifies for a decent workout.
WOD
500m row (Set on 10)
25 Box Jumps
25 Air Squats
100 Jump Ropes
500m row (Set on 10)
TIME: 11:58
Weight - Fucking unknown because some ass stole the scale out of the gym....FUCKERS!
Pretty great workout today. I made up this workout. This is the first WOD I've ever made up for myself and it resulted in me staring into a trashcan for a few moments before the workout was all said and done. I would say that qualifies for a decent workout.
WOD
500m row (Set on 10)
25 Box Jumps
25 Air Squats
100 Jump Ropes
500m row (Set on 10)
TIME: 11:58
Weight - Fucking unknown because some ass stole the scale out of the gym....FUCKERS!
Thursday, April 8, 2010
METCON - backs still hurting from the last one a bit
4/8/10
Regardless of the tweek and ache I still have in my back from the prior Metcon earlier in the week I kicked off another one today that I felt might be better suited for the injury but still allowing me to kick my ass. It worked.
WOD
800m row (set to 4)
60 Jump Ropes
40 Air Squats
20 Pushups
500m row (set to 4)
TIME:12:05
This wasnt the best showing, not by a long shot but it defiantely kicked my ass all over the place so regarless of how out of shape I am right now, I'm getting back into shape and thats all that matters.
My weight today was the lowest it's been in months. 215.5lbs Down from approx 227'ish from a couple of months back. Also my muscle mass has gone WAY up so I'm feeling great about that. I wish the fat would burn a bit faster but with the added muscle mass I think it will stay off. Lets all hope!
Regardless of the tweek and ache I still have in my back from the prior Metcon earlier in the week I kicked off another one today that I felt might be better suited for the injury but still allowing me to kick my ass. It worked.
WOD
800m row (set to 4)
60 Jump Ropes
40 Air Squats
20 Pushups
500m row (set to 4)
TIME:12:05
This wasnt the best showing, not by a long shot but it defiantely kicked my ass all over the place so regarless of how out of shape I am right now, I'm getting back into shape and thats all that matters.
My weight today was the lowest it's been in months. 215.5lbs Down from approx 227'ish from a couple of months back. Also my muscle mass has gone WAY up so I'm feeling great about that. I wish the fat would burn a bit faster but with the added muscle mass I think it will stay off. Lets all hope!
Managing the initial push...
4-7-10
OK, after a couple of small workouts here and there I finally jumped back on the tredmill to gain a barameter as to where I am cardio wise. I hadnt worked out the day prior and I ate like hell, ie lots o' carbs, so the run actually didnt go all that bad. 3 miles in 30 minutes. It was a strong finish but I think any longer would have been extreamly uncomforatble at this point. This isnt the best, but not the worst. My back definately scream back at me about the kettle bell swings earlier in the week. I may have lost a weeks worth of recovery just in that one workout. Thats ok though because now I know, I'm not fully recovered, I can push it to a point but I cant push it all the way at this point or I will end up hurt again. I will come up with alternate cardio alternatives in the future and avoid loading the back as I continue to move through this recovery process.
OK, after a couple of small workouts here and there I finally jumped back on the tredmill to gain a barameter as to where I am cardio wise. I hadnt worked out the day prior and I ate like hell, ie lots o' carbs, so the run actually didnt go all that bad. 3 miles in 30 minutes. It was a strong finish but I think any longer would have been extreamly uncomforatble at this point. This isnt the best, but not the worst. My back definately scream back at me about the kettle bell swings earlier in the week. I may have lost a weeks worth of recovery just in that one workout. Thats ok though because now I know, I'm not fully recovered, I can push it to a point but I cant push it all the way at this point or I will end up hurt again. I will come up with alternate cardio alternatives in the future and avoid loading the back as I continue to move through this recovery process.
Saturday, April 3, 2010
Day #2 Crossfit back from the injury...
4-3-2010
I'm watching my back closely and I can feel it still on a day to day basis. At the end of this workout I was smoked and I could feel my back but it didnt feel anything more then just a little irritated. Time will tell if I can keep the throttle down or if I should throttle back a little bit.
WOD
500 meter row
30, 65lbs push press
30, air squate
30, 35lbs kettle bell swings
30, jump ropes
500 meter row
13:42
I'm watching my back closely and I can feel it still on a day to day basis. At the end of this workout I was smoked and I could feel my back but it didnt feel anything more then just a little irritated. Time will tell if I can keep the throttle down or if I should throttle back a little bit.
WOD
500 meter row
30, 65lbs push press
30, air squate
30, 35lbs kettle bell swings
30, jump ropes
500 meter row
13:42
Mini-Crossfit session #1
4-2-2010
Alright here goes:
300 meter row
40 air squats
3 rounds
6:57
It was a great start back into crossfit. This was one of the first workouts I did when I started into Crossfit a while back and I knew it would be a perfect 1st day back on the program WOD.
Alright here goes:
300 meter row
40 air squats
3 rounds
6:57
It was a great start back into crossfit. This was one of the first workouts I did when I started into Crossfit a while back and I knew it would be a perfect 1st day back on the program WOD.
4-1-2010 (local)
Yeah so basically I got food poisoning and felt like I had died for 3 days. By the time it was done I have nothing in my system and I had lost my appetite. It hurt like hell but I was determined to come back quickly. So I went for a quick job for 30 minute. I could tell my system was off a little bit but I could also tell that one more day and I would have my energy back. I'm coming back!
Yeah so basically I got food poisoning and felt like I had died for 3 days. By the time it was done I have nothing in my system and I had lost my appetite. It hurt like hell but I was determined to come back quickly. So I went for a quick job for 30 minute. I could tell my system was off a little bit but I could also tell that one more day and I would have my energy back. I'm coming back!
Tuesday, March 23, 2010
I'm Back Bitches!
March 23, 2010
Well heres a summary of all that has taken place since my last entry. I went on a trip. The gym sucked, all I did was run. I got good at running. I could run for an hour straight at a 10 minute a mile pace for 6 miles. I could burn 1000 calories without stoppping. I lost weight but loss muscle mass as well. I gained endurance. I was excited to come home and rock out the crossfit gym because given my new found endurance and the fact that I had kept a lot of weight off I couldnt wait to start back in on crossfit and bulk on the muscle. Day #2 back in the crossfit gym, deadlifts, 7 reps, max weight. Rep #7 330-370'ish I fuck up my back in the worst way possible and I'm down for 4 months without a single workout. Month #4, I couldnt stand from a sitting possition with having to wait a minute for my back to stretch out. I gained 20-30 pounds. It's been 6 months since the inury and just now I'm FINALLY back in the gym on a consistant basis. I have yet to be able to start back into traditional crossfit workouts for fear that my back (which is still very weak and obviously still needing much more time to heal) will get reinjured. However, I have been running. I have fought to get my weight down from 227ish to the 219lbs that it is today. My weight for some reason, despite several gains in the gym, has held steady at 219.5-223lbs for about 2 weeks. Today I ran 4.5 miles in 45 minutes flat and burned 797 calories before the cool down. I hope the continued stretching to heal the back, the continued running to lose weight and the slowly but surely lifting of weights will get me back to the point where I'm 100% healed for the crossfit gym in several weeks time. Bottom line, fuck deadlifts, I was down but I'm certainly not out.
Well heres a summary of all that has taken place since my last entry. I went on a trip. The gym sucked, all I did was run. I got good at running. I could run for an hour straight at a 10 minute a mile pace for 6 miles. I could burn 1000 calories without stoppping. I lost weight but loss muscle mass as well. I gained endurance. I was excited to come home and rock out the crossfit gym because given my new found endurance and the fact that I had kept a lot of weight off I couldnt wait to start back in on crossfit and bulk on the muscle. Day #2 back in the crossfit gym, deadlifts, 7 reps, max weight. Rep #7 330-370'ish I fuck up my back in the worst way possible and I'm down for 4 months without a single workout. Month #4, I couldnt stand from a sitting possition with having to wait a minute for my back to stretch out. I gained 20-30 pounds. It's been 6 months since the inury and just now I'm FINALLY back in the gym on a consistant basis. I have yet to be able to start back into traditional crossfit workouts for fear that my back (which is still very weak and obviously still needing much more time to heal) will get reinjured. However, I have been running. I have fought to get my weight down from 227ish to the 219lbs that it is today. My weight for some reason, despite several gains in the gym, has held steady at 219.5-223lbs for about 2 weeks. Today I ran 4.5 miles in 45 minutes flat and burned 797 calories before the cool down. I hope the continued stretching to heal the back, the continued running to lose weight and the slowly but surely lifting of weights will get me back to the point where I'm 100% healed for the crossfit gym in several weeks time. Bottom line, fuck deadlifts, I was down but I'm certainly not out.
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