SociallyChallenged Workout Journal

[SociallyChallenged]

Mon 11/22/10
Back Squat (High Bar)
10xBW
10x45
5x135
5x185
3x5x225 (one set as low bar)

5k Row
Time: 24ish

I did some push press because I thought my hips would dig the bar out of an area that would aggravate my elbow. It didn't and I got a little bit of irritation and stopped immediately. I also did the row to encourage a friend to do it. The time includes me running to my car, grabbing my inhaler, and taking breaks to stand up ~every 1.5k because my butt would be on fire. First time I've done it and it was good cardio so I'm alright with that. I've never been good at rowing. When I get my elbows 100%, I may up the volume on rowing to work on it.

 

[SociallyChallenged]

Wed 11/24/10
Warm-up
150 Double Unders for time

Result: 1:42

WOD
"Jackie"
1000m Row
50 Thrusters, 45lbs
30 Pull-ups

Result: 12:50 (subbed front squats for thrusters, did strict pull-ups. Rowed 3:44.7)

I smashed the double unders in the warm-up, which felt nice, but my Achilles tendon was a bit sore after that. I did front squats in Jackie slowly to ensure good form, but the pull-ups were pretty damn slow. I think I'll back off metcons for a bit, unless something relatively harmless sounding comes up.

 

[SociallyChallenged]

Mon 11/29/10

Back Squat
10x45
5x135
5x185
5x225
5x245
2x5x255 (Belted)

Deadlift
3x135
3x185
3x225
3x275
2x3x315
3x325 (Belted)

Finally got my weightlifting belt limber enough to be comfortable on the lifts and decided to try it out today. These weights weren't terribly difficult, but 1) I'm still rehabbing my pectineus and 2) I want to perfect my form, especially with all the injuries around. If I can't train metcons, I will train strength. I could stand to get stronger either way. I wore my oly lifting shoes today to take some strain off of my tender Achilles tendon.

 

[SociallyChallenged]

Wed 12/1/10

Back Squat
10x45
5x135
5x185
5x225
5x255 (Belted)
5x260 (Belted)
5x265 (Belted)

Speed Deadlift (Stealing a bit from Westside Barbell to get a bit more volume on deadlift with increased CNS responses)
2x10x185 with 1min rest

Good mornings
3x10xbar

Sledgehammer Strikes (20lb hammer)
2x10
1x20

My elbows felt pretty good while using the sledgehammer and it pushed my heart rate up quick. I think I may do a workout Fri or Sat with a GPP purpose. I'll do sledgehammer strikes, farmer walks, maybe some atlas stone work. I'm glad to be working on my strength again, but I need to fit some cardio in somewhere, especially varied cardio that won't stress my injured bits too much. Pretty happy with today. Hoping to go 270 or 275 on Friday for squats - still getting used to back squatting again, especially with the belt. Need to start stretching my calves after left Achilles settles down and switch between squatting shoes and converse to make sure I can maintain good ankle flexibility.

Side note: very, very sore lats. I think it's from the isometric stabilization of the bar in low bar position and from using them to a great degree in deadlift. Either way, I hope it recovers pretty well. They haven't been worked in a while.

 

[zebano]

Good luck working through the injuries SC, nothing pisses me off more than not being able to exercise because my body is injured.

 

[SociallyChallenged]

Good luck working through the injuries SC, nothing pisses me off more than not being able to exercise because my body is injured.

Thanks, man. I've been working through it, luckily, and it seems I'm making a comeback. I may honestly have to reduce the frequency of my WODs as long as I'm in school. If I think about the General Adaptation Syndrome, I've got a lot more going on than the average lifter. Grad school is taking its toll, lol. I'll probably drop my frequency to 4 days per week after I'm all better. Right now, I'm gonna stick with liftings 3x a week while getting through finals.

 

[SociallyChallenged]

12/3/10

Back Squat
10x45
5x135
5x185
5x225
2x265
5x265 (Belted)
2x5x270 (Belted)

Military Press
2x10x45 (just to see how elbow felt - felt fine, got inflamed slightly though)

WOD
2 rounds for time of:
30s Handstand Hold (with wall)
30 Sledgehammer Strikes, 12lb
30yard Farmer Walk, one 2pood KB in each hand
30cal Row
30 Ball Slams, 20lb

Result: 11:05.

I liked the metcon and thought it worked some parts of my upper body and such that haven't been worked in a while. Everything felt fine during, directly after, and now days after. I really like farmer walks and sledge swings so this played in my favor. I didn't feel all that out of shape, which was nice, but I was glad to be breathing hard again.

 

[SociallyChallenged]

Took finals week off from the gym - honestly didn't have the time to spare.

 

[SociallyChallenged]

Wed 12/15/10 Workout

Back Squat
10x45
5x135
5x185
5x225
7x225 (discomfort in sternoclavicular joint stopped me)
20x135 (for PNF and form)

Deadlift
5x225
5x275
5x225 (for speed)

AMRAP in 6min of:
Double-Unders

Result: 302 (forgot inhaler)

I felt pretty crappy coming back, but thought I should take it easy. Things just didn't feel right in the heavy lifts so I let them go for the day. I've acquired SC joint pain from sleeping wrong or something and that affected my stability in the back squat. I think I can nurse it to go away pretty quickly. Seriously contemplating supplementing Cissus Quadrangularis for these soft tissue problems.

 

[SociallyChallenged]

Today's Workout

Three rounds of:
10 weighted pull-ups (40lb vest)
30 back extensions

Result: 7:36 (ish?)

Row 3k

Result: 12:52 (not including brief shake-out breaks)

I'm just glad to be breathing hard and working out again. SC joint was annoying, but pain went away after warmup. Gonna do some soft tissue work and ice it, see if I can get it to go away. Happy to be back.

 

[SociallyChallenged]

Fri 12/17/10 Workout

Three rounds for time of:
15 KB Swings, 1.5pood
20 Sledgehammer Swings, 12lb (light)
50m Farmer Walk with two 1.5pood KBs

Result: 7:47

Also did some stretching, PNF for hamstrings, overall flexibility work. I may cut out longer rowing because I tend to get hip tendonitis very, very easily with it. I've cut my trunk extension and I still get injured from it. I'll have to see if there's a solution.

 

[SociallyChallenged]

Mon 12/20/10 Workout

AMRAP in 20min of:
5 Chest-To-Bar Pull-ups
10 Ring Dips
15 Overhead Squats, 95lbs (subbed 135lb deadlift)

Result: 6 rounds, 5 CTB pull-ups, 4 ring dips (used lightest band on dips)

Since I'm just coming back from not using my triceps for a while, I decided to scale the workout and use some assistance on the bands. I'm really happy I did this because 1) I had no pain throughout the WOD, 2) I have no residual pain after the WOD, and 3) my chest is sore as hell (without the band, I would've been less useful for a few days). I'll continue working on ring dips and will likely use the band for all WODs while doing strict body weight dips for lower reps to work on strength. I also did some upper body stretching (pec major, minor, rhomboids, lats), which felt great. I think, in coming back, I'll do a one day on, one day off cycle to try to reduce the likelihood of me getting injured. I've also bought some Cissus Quadrangularis, which may or may not help reduce the prevalence of my soft tissue injuries. Can't hurt to try it. Oh, also, doing PT for my shoulder/elbows and they feel pretty good. I just have to make sure I don't push too hard too fast.

 

[SociallyChallenged]

Wed 12/22/10 Workout

"Randy"
75 reps Power Snatch, 75lbs (used hang power snatch)

Result: 7:40.

I wanted to give my hip flexor proper time to heal so I didn't want to go from the ground each time. My problem in the snatch isn't from the ground though - it's hip extension. This workout definitely forced me to open my hips and get good triple extension. I went about 80% and took some pretty long breaks between sets. I just want to get back into things and not hurt myself, damnit, lol. Started with sets of 10, then 8, finished with 6, 5, 4.

 

[darkdiablo]

Do you have access to a crossfit gym?

 

[SociallyChallenged]

Do you have access to a crossfit gym?

Yes, I do.

 

[darkdiablo]

Yes, I do.

How much do you pay per month? What city are you in?

 

[SociallyChallenged]

How much do you pay per month? What city are you in?

I'm in Orange, CA. I have some help, but I believe the normal price is something like $100 per month. The cheapest I've really seen is $70 per month.

 

[SociallyChallenged]

Mon 12/27/10 Workout

Split Jerk
1-1-1-1-1-1-1

45x5, 95x5, 135x3, 185x1, 195x1, 195x1, 195x1

Run one mile (8:15min, took it easy)
Rest 2 min
Run one mile (untimed)

Clearly lost some strength. Didn't get 195 without the press out - gonna do some thorough work on the Oly lifts in the upcoming months.

 

[SociallyChallenged]

Girlfriend surprised me with a vacation so I lost most of my chance to work out. Will be getting back on the bandwagon on Monday and hope to start getting back into shape.

 

[SociallyChallenged]

Today's Workout

Run 20min around neighborhood at a leisurely pace

Didn't have time to get into the gym so I woke up and just went for a brief jog to get some blood flow and to finally get some long-needed cardio.

 

[SociallyChallenged]

Today's Workout

Strength

Push Press
5x45
5x65
5x95
10x105

WOD
"Nate"
20min AMRAP of:
2 Muscle-Ups
4 HSPU
8 KB Swings, 2 pood

Result: 10 rounds, 2 MU, 1 HSPU (scaled to jumping muscle ups and 1.5pood KB swings)

Cool-Down
Tabata Plank/Mountain Climbers Alternating

Scaled the WOD down pretty significantly to really start back at the basics with my shoulder. The HSPU really killed me during the workout, but I also had trouble with my breath. I also forgot my inhaler so I decreased the intensity a bit. I've done 15 rounds of Nate with 1.5pood KB so this was definitely a lesser performance. I'm just trying to get back into the swing of things.

 

[SociallyChallenged]

Today's Workout

Strength

Hang Power Clean
10x45
5x95
2x5x135

WOD
"Jack"
AMRAP in 20min of:
10 Push Press, 115lbs
10 KB Swings, 1.5pood
10 Box Jumps, 24in

Result: 9 rounds exactly, subbed pull-ups for push press.

Didn't want to bring too much pressing into the equation too early. After yesterday's press-happy workout (MU, HSPU), I decided to opt for a pulling motion, which allowed me to maintain intensity relatively well. I had a dull ache in my airway throughout, even though I took my inhaler. I just have to get used to being back. I'm sure the cold air wasn't helping. Either way, I felt pretty good. Wasn't too sure how the box jumps were going to go, but jumping up and stepping down kept aggravation of my Achilles down to a minimum. Maybe the Cissus is working... who knows.

 

[SociallyChallenged]

Today's Workout

WOD
"Murph"
For time:
1mi Run
100 Pull-ups
200 Push-ups
300 Air squats
1mi run

I scaled down to:
1mi run
50 pull-ups
100 push-ups
150 air squats
1mi run

Result: 32:48

I didn't want to tackle 200 push-ups just coming back from my elbow injury. 100 was plenty fine, but I was glad I capped it at that. I got a good workout (albeit a slow time) and made sure not to injure myself.

 

[SociallyChallenged]

Today's Workout

WOD

Front Squat
3-3-3-3-3

Result: 135-155-165-175-185

Cool-Down
5 rounds for time of:
3 Front Squats, 80% of 3RM (145lbs)
5 Weighted Chin-ups, 35lbs

Result: 6:18

I could've gone heavier on the front squats, but I was working on form and gauging where my legs were strength-wise. I'm completely leaving my pride at the door and setting boundaries way lower than I know I can go. I'm sick of getting injured every damn year. Shoulder is a little sensitive from practicing the butterfly kip so I'm not going to do that for a long time. Am gonna work on shoulder strength quite a bit. At least my flexibility has improved while I've been trying to reduce my likelihood of injury. Feels good to hit the hole of the squat with no issues.

 

[SociallyChallenged]

Mon 1/10/11 Workout

WOD
"Fran"
21-15-9 of:
Thrusters, 95lbs
Pull-ups

Subbed a similar intensity work-out as:

21-15-9 of:
L Sledgehammer Strikes, 16lbs
R Sledgehammer Strikes, 16lbs
Air-Squats

Result: 4:30

Tabata Sit-Ups

Result: 106