3/28/2023
Rainy day, and worked from home. My inner elbow is still a bit tweaky so decided not to go to CrossFit, because I know I’ll go too hard and aggravate it. Got these in:
AM: 20 minute yoga session.
Noon: 100 sit ups + 5L/5R KB get ups
Main WOD. 25 min EMOM, alternating:
20 calories Airdyne
20 KB swings, 36 kg bell
20 ring dips
20 DB curls, 20 lb DBs
20 inverted ring rows
(I find alternating EMOMs to be the most doable style of training. Keeps me at a solid pace but never was gasping for air).
4 Likes
3/29/2023
AM: 20 minute yoga session
Noon, Crossfit class:
Strength A, Dead stop Deadlift with 3s eccentric. Go every 2:30 for 12:30:
6, 6, 4, 4, 4 (225, 275, 315, 325, 335 lbs)
Strength B, go every 2:30 for 12:30:
3 Strict OHP, 125 lbs
15 goblet squats, 24 kg KB
Will also hit up a restorative yoga class at 7.
Notes: Elbows are really painful. Seems to be either golfers or tennis elbow, very tender on the inside and even radiates down the arm. I’ve had this before from doing lots of weighted pull ups. You’d think I would know better, but of course not and I programmed them again. Couple that with all the crossfit volume and it’s no surprise. I’m doing my best to avoid aggravating it. Today swapped out wall ball throws (those hurt each time I would catch the ball) with goblet squats.
3 Likes
I get medial elbow pain from weighted pull-ups as well. Like you, I also “forget” that lesson constantly and have to relearn it.
These are two things that help me tremendously:
They’re so simple that it almost feels stupid suggesting them, but its crazy how much relief they provide me when my elbows flair up.
Of course, switching to doing pull up and chin ups exclusively on rings helps a ton too.
2 Likes
Thanks, man. I’ll definitely give those a go. Glad I’m not the one who has to relearn this painful lessons over and over again.
3/30/2023
Noon, CrossFit gym:
WOD:
3 rounds, go every 12 minutes:
10 burpees
200m run
15 burpees
400m run
20 burpees
600m run
Later at home, 4 rounds:
20 V-ups
20 Russian twists
20 Hollow rocks
1 minute forearm plank hold
3 Likes
4/01/2023
8 am, CrossFit
Partner workout. 20 min AMRAP:
20 reps Bench Press, 135 lbs
18 calories Assault bike
100 feet Farmer’s walk, 70 lb DBs
(We got 8 rounds +20 reps). My totals = 100 reps BP, 4 x assault bike, 4 x Farmer’s walks)
5 pm, bonus work. 20 min EMOM, alternating:
20 KB swings, 36 kg bell
20 ring dips
20 rear delt raises, 20 lb DBs
20 calories Airdyne bike
3 Likes
4/02/2023
9 am at track
600m resets:
6x600m, with 3-4 min rest between.
Times: 2:13; 2:15; 2:11; 2:09; 2:14; 2:12
Happy with the effort. I wanted to keep at least a 6 minute/mile pace for each, which translates to 2:15. These are hard and I’ve talked myself into a different workout the last few times I had these on the agenda. I feel like these will get you into shape like no other.
4 Likes
4/02/2023
PM Bonus work:
3 rounds:
8 inch work toe slides (look it up if you’re interested)
15 pike-ups
10 hollow rocks
10 minutes mobility flow
(Looking like tomorrow will be on off day. First day back teaching for me in nearly a year, and otherwise a busy day.)
2 Likes
4/04/2023
7 am CrossFit
5 rounds:
[1 paused OHP + 2 strict OHP] started at 115 and worked up to 135 lbs
WOD, 9 min AMRAP:
3 burpee pull ups
5 hand stand push ups
7 over-unders (jump over a 24” high pole, then turn around and crawl under it)
5 rounds + 3 reps
(It called for muscle ups as the first move, but my elbow is too tweaky for those. I’ll get in some extra work this evening).
3 Likes
4/04/2023
PM bonus work:
125 sit ups
150 push ups on blocks
65L/65R single arm DB hammer curls, 35 lb DB
10 min mobility work
3 Likes
4/05/2023
7 am, Crossfit
4 rounds, go every 10 minutes:
600m run
50 calorie row
30 calorie assault bike
Great way to start the day. I’ll add some bonus training this evening after work.
3 Likes
4/05/2023
PM bonus work. TB2 GC workout:
3 rounds:
1 min max reps ring dips
90s rest (+5 pull ups)
1 min max reps push ups
90s rest (+5 pull ups)
Dips: 38, 26, 24 = 88 total reps
Push ups: 51, 48, 46 = 145 reps
Pull ups = 30 reps
2 Likes
4/06/2023
7 am, garage.. Based on Day 1 of the Zombie Apocalypse workout.
Muscle Snatch: 5x3x95 lbs
Behind the neck press: 5x65, 5x75, 5x85, 5x95 lbs
Strict press: 5x95, 5x115, 5x125 lbs
Push press: 5x3x135 lbs
Noon:
45 minutes of soccer
2 Likes
4/07/2023
Noon, CrossFit gym
Dead stop deadlifts: 5, 5, 4, 3, 3 reps (275, 305, 325, 335, 355 lbs)
WOD, accumulate 30 burpee pull ups in as few rounds as possible (each round 2:15, with 45 second rest):
12 calories Airdyne bike
12 pull ups
9 reps Deadlift, 225 lbs
Max reps burpee pull ups in remaining time
(Got to 30 in the 5th round)
This workout was soul-crushing.
4 Likes
4/09/2023
7:30 am, track
600m resets:
Times = 2:09; 2:11; 2:12; 2:14; 2:15; 2:11
100 push ups
100 sit ups
Notes: Took yesterday off, other than walking and mobility work, to give myself a bit more time to heal and recover. My golfer’s elbow is getting better slowly but surely, getting some of the rehab exercises in, but still tweaky and many movements aggravate it. Walking the line between staying active and giving it time to heal up.
3 Likes
4/11/2023
7 am, crossfit
4 rounds:
Max reps strict pull ups in 1 min
30s rest
Max reps push ups in 1 min
30s rest
Totals: 78 pull ups; 118 push ups
WOD, 4 minutes for max distance:
10 hand stand push ups
20 renegade rows, 30 lb DBs
100 single unders
Farmer’s Walks, 70 lb KBs for max distance in remaining time
(rest 2 minutes, repeat for a total of 3 rounds)
Total distance = 1100 feet
Notes: My golfer’s elbow is still annoying me. Once I get it warmed up it’s okay, but those first few pull ups I really feel.
3 Likes
4/12/2023
7 am, Crossfit
WOD, for time:
1500m row
10 50 ft shuttle runs
30 burpee box jump overs, 24"
60 single arm KB swings, 24 kg bell
30 burpee box jump overs, 24"
10 50 ft shuttle runs
1500m row
Time = 25:03
Got the top time in the gym of about 10 people in the class. Also been sticking with some push ups/sit ups/mobility in the evenings that I forget to post (not really worth posting, but sometimes I do). Golfer’s elbow on my left side still sucks, but seems to be slowly improving.
5 Likes
4/13/2023
7:30 am, garage
OHP, 5’s PRO: 65, 75, 95, 115, 125, 135 lbs
S/S with 6x10 KB swings, 44 kg
WOD. 4 rounds, go every 4 min:
15 OHP, 85 lbs
21 calories Airdyne
15 KB swings, 44 kg
Notes: Modified today’s WOD had I gone to CF class (they used 225 lb DL instead of swings). Mine was obviously easier, but I have soccer at noon and don’t want to be crushed for it. I’ll get some accessory/mobility work in after work as well.
5 Likes
4/13/2023
Bonus work for the day:
Noon: 45 min of soccer (5x5 indoor)
After work:
100 push ups
50 hollow rocks
5L/5R Turkish get ups
Mobility work
4 Likes
4/15/2023
(4/14 was a rest day)
8 am, Crossfit gym:
10 rounds, for time:
15 GHD sit ups
15 box jumps, 24" box
15 American KB swings, 24 kg
Time = 32:01
Core Finisher, 3 rounds:
20s weighed hollow hold, 10 lb plate
30s L/30s R side plank holds
40s forearm plank hold
Notes: Great Saturday morning workout. Family is in town, so will get some walking and exploring in. Might get in some accessory work later in the evening, depending on how the day plays out.
5 Likes
