I was expecting tons of DOMS feels this morning, and had none. So back to the gym I go! Basically 1 week left til I start the xfit open, so it's time I got a little oly lifting in!

Power snatch, 15 min to 1RM. Got 90lbs twice. Failed 95 twice. I think a lot of it comes down to my technique being rusty, so I'm not too worried about being 12lbs down from my PR.

I then did EMOTM x8 of doubles @ 72.5lbs (80%)

Moved on to a more cardio-y session: 4 min ON / 1 min OFF
- 400m row (2:00/2:07/2:03)
- R.A.T.:
1. Alt KB power snatch @ 35lbs => 24 total
2. Alt KB clean & press @ 35 lbs => 22 total
3. 2 DB thrusters @ 20lbs => 14 total

And then 3 rounds of
- 100ft 2KB Overhead walk (2x30lbs)
- 100ft 2KB rack walk
- 25 hollow rocks

I think it took about 9 minutes? Rested a little, then did EMOTM x5 : 6 burpees. Which looked a lot more like the xfit flopees. Which is good cuz I need to get used to doing them. But bad because I only did like 7-8 strict of the whole 30. Means I got work to do!

About to go for a walk now, and then vacuum the apartment. I don't care what anyone else says. Vacuuming is a sport. And I hate it. Yuck.

TheHobbit2017 wrote: »

Accidental personal best today on the bench press. Meant to be doing 32.5kg but put 2.5kg plates on bar not 1.25kg

Wow!!! Nice feat!!

Squat day.

5 @ 45
5 @ 60
5 @ 70
3 @ 80
3 @ 90
3+ @ 105 (made it to 7 before it felt like form was deteriorating, which is way better than I expected)

Leg press
3 x 10 @ 150

Lunges
4x down and back @ 40
These went badly enough that pt and I may need to chat about this. I think tomorrow or Friday will be retest day before my next doc follow up anyways, so good timing

Hip thrusts - These still bug me from a stubbornness perspective

3x10 @ 35

Seemed weird that this was all there was, but I think I will still be sore for sure.

I also need to get diet back under control. 4 days of gluttonous vacation did not help the already increasing weight.

Hi! I've been MIA too! A fractured hip sustained from overtraining in May last year has taken FOREVER to heal....I'm still not quite there yet, but I am allowed back in the gym.....frustratingly my general fitness has taken quite a bashing....I was on crutches until October, then a walking stick for a while...even now, walking at any speed gives me a problem.

BUT, I am determined....and I am also listening to my body. I have crept back into the gym, and was glad to see that the squat rack didn't turn its nose up at my return! I've started right from scratch, with cardio on the bike or the cross trainer only, and then with only minimal resistance, and 5x5 from the very beginning. That means, newbie gains.....and also that feeling of being perpetually hungry that I had forgotten existed!

My upper body strength isn't so bad - lugging oneself around on crutches does keep the shoulders working, but I hadn't realised just how many things need a strong hip....squats and deads, yup, I get that they use your hips....hip thrusts and kettlebell swings, yup, get that too....but bench presses and the like - I hadn't factored the hip thing in there. Hey ho, I shall get back to it.

So far I'm back up to:

sq 37.5kg
DL - 50kg
Row - 35kg
BP - 40kg
OHP - 27.5kg

and I've managed a few KB swings with just a 6kg bell.

Baby steps.

wow, that's a big thing especially if it was a hip. i've been out since early dec and just kind of . . . yeah.

getting back is great and restart sounds like a good idea. i'm not even doing my rehab consistently right now, sigh.

So, yesterday was programmed as an “easy” conditioning day.
Had 5x15 @ 8 lb wall balls
Then it simply said:
“Planks
Pushups
Abs”

I asked for more specifics on what a person Had in mind on “abs.” “Well, what do you like for abs?” “Ummm none of it??” Yeah, was uninspired to think on my own for my own demise.

Ended up with
5x30 sec planks
4x10 push-ups
4x10 hanging knee raises

Also- in terms of weird tweaks that you almost want to call life changing:
One of the trainer guys who has been trying to make sure I make certain adjustments and am not dumb on ankle rehab, stopped me while doing planks. Because he noticed what I always try to ignore: ankle mobility makes it weird to get toes under me, and ankle stability makes a lot of my energy go to keeping it there rather than the plank, or the push-up. And I’m always having to adjust/readjust/fidget with it.
Guy grabs a foam roller, sticks it under my shins. So now, the lower extremity weight is on the foam roller. Had noooo idea how much of my energy was going towards that, till it wasn’t. Like, I could actually focus on the exercise I was trying to do.

It also made me realize my push-up form needs some work. Because the foam roller was rolling, which I think means I am applying force at funny angles and not just going up and down.

One of the other girls thinks it looked soooo much harder for core, due to adding a direction of stability work. But I actually thought they felt easier.

But for now I’m going to bask in the glory of those two exercises being changed so dramatically.

Didn't report back after Monday, even though I went in on Tuesday. I was dealing with the quads DOMS of Doom (DOoMS ? XD) and I had the crappiest session. Like, everything I had scheduled were things that I typically enjoy and don't suck at. And I sucked at almost all of it

Power cleans: 15 min to heavy single
I barely muscled 110 up. Twice. Failed 115. Twice. 115. One fifteen. That was my working weight for DOUBLES a few months back
EMOTM x6 - 3 reps @ 75% (I think that turned out to be about 85lbs?) that... well I kept getting all out of sync with myself and I bruised my collarbone something fierce. My technique just right out sucked. Kept being hasty on that 3rd pull? I don't know. Really didn't start me out well.

Bench Press 3x8: I think I did 2 sets at 95, and 1 at 100lbs. Which isn't too bad. Plus, I stayed in the xfit area and was using an adjustable incline bench and the uprights and had that weird bounce at the start of each rep. But I was already bummed out, so yeah...

I did 2 rounds of sled sprints of my 10 I had planned. Wasn't feeling it. Was running out of time. I wanted to get 18.0 out of the way, even if i knew I would suck at it.

21-15-9 for time:
- 1 arm DB snatch 35lbs
- burpee over

I was aiming for sub 10 minutes and got 9:20, so I guess it's not that bad. But none of those burpees were strict. And I usually pride myself in doing most of my burpees strict (rather than doing the typical xfit floppee)

It took 3 days for the DOMS to subside enough for me to consider going back. I am tired. My grandpa is getting worse and the end is near and there was relationship drama and I'm just emotionally drained. Wasn,t expecting much from today.

5x5 Deadlift + Push Press superset (+ power jump into soft landing x5 -> trying to avoid a repeat of those quad doms)
deadlift all sets at 205lbs (last rep of each set was a struggle to lock out, but I did them all double overhand)
press was 2 sets @ 85, 2 @ 90, 1 @ 95

Figured I'd run a bit of a trial to determine wwhat my plan of action for 18.1 was going to be. 4 rounds with diminishing rest (60/45/30s)
- 8 hanging knee raises
- 10 2DB Clean & Press @ 20lbs
- 12 cals on rower

All rounds were about 2min (+- 5 s), with double the work on the DB clean & jerks, kind of, and already fatigued grip. I'm confident in managing 9 rounds of the real workout. I think. I hope. I will. Yep.

Oh, yeah, I got my Nano 8s. They're awesome!

Still behind on some lifts but working my way back. I have been a slacker but am doing something about it.

Yesterday's workout

Lat pulldowns -
Warmup 50 lb 2 sets of 15
then 60 lb 3 sets of 8

OHP
4 x 5 @ 30 lb, then could not finish the last set (only 4 reps) Felt something twinge in the left side of my mid-back. Odd...

Bench press 5 x 5 @ two 25 lb db. Working my way back up to the 32.5 lb dbs.

Goblet squat 5 x 5 @ 30 lb. Trying to work back up to 52.5 lb, and to back squats.

I felt some hamstring tweakiness so I didn't dare do deadlifts.

Had trouble walking down the stairs after that (the weight room is on the 3rd floor).

Felt tweaky in my back a few hours later. Not bad today though.

I'm not expecting to improve by huge leaps and bounds anyway because I'm not eating enough to do so - got to lose 15 or so pounds.

mustb60 wrote: »

TheHobbit2017 wrote: »

Accidental personal best today on the bench press. Meant to be doing 32.5kg but put 2.5kg plates on bar not 1.25kg

Wow!!! Nice feat!!

Great job!

@kimiuzzell yikes on the hip, wishing you a smooth work your way back.

crossfit open 18.1 (scaled version) dedicated to my grandpa Luc, whom died last night. He was a fighter, so I figured best way to honor him was to not quit. May he Rest in Peace.



20 min AMRAP
- 8 hanging knee raises
- 10 1-arm DB Hang clean & jerk (5 on one side, 5 on the other)
- 12 calories row

I got 9 rounds, + 1 calories row, which makes my score 289. I was shooting for 9 rounds so I'm happy with my performance. I dug deep to keep moving towards the end. I think he would've been proud of me.

The rest of the workout went out the window, though.

Yes, sister is mostly fine. She had a rod in her back from scoliosis when she was younger, and the impact didn’t interact well with that very well. But umm kinda sounds like a bad case of doms really. Lol. Doc has her on anti inflammatory and muscle relaxant. Main issues seem to be with navigating the adulting bits. Like getting insurance and rental car to work together, and trying to do so while carless in the mean Time.

Today was deadlifts

5 @ 85
5 @ 105
3 @ 125
3 @ 145
3 @ 165
3+ @ 185 - got 5. Remembered chalk this time. I guess I need to do more time under tension stuff. My grip failed before my strength did. I thought I had gotten past that. Or I just need to cave and go back to mixed grip at this weight.

Bent over rows
3x10 @ 50

Straight leg dead lifts
3x12 @ 65

Face pulls
2x20 @ 70
1x20 @ 80

@krokador I'm sorry for your loss.

Upper body today, lazing my way back to some sort of actual structured plan.

Bench press: 5/3/1+(3) @ 87/92/97
Overhead press: 6/6/6 @ 62
Seated row: 8/8/8 @ 75
Assisted chin-up 5/3/1+ (1.5) @ CW 65/60/55
TRX row 10
Trainer came over to chat while I was working out and I made the mistake of telling him I was having a hard time activating my lats. He showed me an accessory for pullups (wide grip, not the chin-ups I usually do) and I did a million sets of that. I no longer have trouble finding my lats.
TRX assisted pullup 5/5/7/6/5

Today was 5 x superset
15 kettlebell swings @ 35
Down and back farmers carries @ 175. Remember that time under tension thing I mentioned yesterday? Yeah..... I need to be careful what I ask for.

I also got to run at pt today, a whole half mile, but still a run. And none of the feel good stuff after, so that I can give doc a more honest assessment of how things stand tomorrow for further running clearance.

It's been long day after long day. In a time where all I wanna do is get out of my own head and spend time by myself, in the quiet, watching tv shows or playing games, I'm having to pull myself together for everyone else and it's exhausting. Got a small amount of respite last night but it didn't last. Can the world stop falling apart for a minute?!

Anyways, after a few kitty nudges and 2 snooze cycles I made myself get up, caffeine up thank you C4), and made it to the gym. However I got there later than usual and had absolutely no kick to my own butt, so all I did was oly lifting skill work.

Clean Pulls 4x5, top set 95 + 1 set of 5 singles @ 105
Trying to focus on the proper timing for the 2nd pull. And on my left shoulder. Not sure what I did helped, but it was decent explosive deadlift work?

Snatch balance + overhead squats 4x3
85/90/90 and a set of 5/5 at 45. Again, my left shoulder just does its own thing and I'm slowly coming to terms with the idea I'll have to spend a considerate amount of time trying to fix that and reteach myself the lifts. AGAIN.

It's a mix of a win for going and getting *some* work done, and not getting any conditionning in whatsoever and also feeling defeated that, despite rehabbing first my rght shoulder, then my lower back, and re-progressing from scratch every time, I'm still going to have to deconstruct it all again just to get the proper movement pattern down for that left side. It's not near injury or anything, but it does bother me on certain things, where it gets pinched back to proper alignement sometimes. Yay, hypermobility.

So... I guess there's some depression in here. I was feeling better about it when I was at the gym. Now... I just wanna go home and sleep. But I gotta work 2 more days. then the funeral. So... yeah.

Sorry, this is not the upbeat post I was intending. I'll show myself out, now.

Welxome Cadori.

Lifted today for the first time in over a week.

Bench
5x5 @ 85lbs, 1x4 @ 95lbs, 1x3 @ 100lbs

OHP 5x5 @ 60lbs

Skipped squats today because trainer yesterday had us doing tons of bodyweight and light weight squats and my legs couldn't handle more squats today.
Instead, I did some hip thrusts in the smith machine. Started at 85lbs and worked up to 175lbs doing 10 reps each time.

5x5 assisted pull ups.

Then a little bit of ab work.