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Stephen Smith 06-08-2011 11:54 AM

New start, new log.
Ok, I was going strong with Crossfit a couple of years ago, but ridiculous work hours and family issues gradually eroded my efforts until I was at all stop with working out. Flash forward 1.5 years and I'm spending time in the hospital for gastrointestinal issues, then another month later and my blood pressure is 160/110 and I'm being checked out for angina, and then being rushed to the hospital with a possible heart attack... It wasn't a heart attack fortunately, and all the problems go back to poor diet, no exercise and stress.

So, I decided to get back to what had me in the best shape of my life just a couple of years ago, Crossfit. I started again on 11/14/10, and 2 months later I was feeling great, took up snowboarding again, and went from all my workouts being on my own or at a globo to joining a box. I'm cruising along, working on a strength bias program, making great gains, and then I go and break my arm snowboarding on 04/03/11... so much for strength bias :( I kept going to the box, shifted my emphasis to metcon with lots of substitutions for the WOD's, and now I'm out of my cast and ready to rehab and get back to building my strength!

I decided on now to start posting on the boards again because last night was my first workout since I got my cast off, and I figured this would be a good landmark to start logging again, and recommence the long journey toward being strong.

Stephen Smith 06-08-2011 11:59 AM

Re: New start, new log.

Been almost a week since I worked out, and still having trouble making even the 6:30 class. On the plus side, no more cast! Just a brace, and my arm is wimpy, and not allowed to lift weights yet. Still worked out at the globo today:

CFWU x 3, back squat 5-5-5-5-5: 45(x10), 95, 145, 165, 185, hard with my arm like it is. Then 21/15/9 40# push press/DB swing
in 2:56, should have gone heavier.

W/U: 2 rounds of (5x1 arm pushups, 15 20# dumbbell thrusters, 20 squats)

WOD: AMRAP 12 minutes 5 push press(115#/95#), 5 knees to elbows, 5 box jumps.

13 rds + 5 push press + 5 GHD situps.
(subbed 1.5 pood KB push press 1 arm, GHD situps for KTE, 24″ box.

Also found out my wrist works for jumping rope. Stiff and painful, and it’ll be a while before it’s strong enough to try double unders, but I think that’s gonna be a good rehab tool.

I'm also gonna go back and post all my workouts since I started back up, so they're in a centralized, easy to access location.

Stephen Smith 06-08-2011 12:11 PM

Re: New start, new log.
And, just so I know where I need to get back to strength-wise before I'm actually gaining again, here's my last heavy workout to give me a target...


WOD: Squats 3-3-3-3-3

205 – 225 – 235 – 245 – 265

then did:
press 5-5-5: 120 – 125 – 135
deadlift 1-1-1: 225 – 275 – 3325

Strength is progressing, now I just need to get my metcon out of the dirt… [B](sort of ironic that I wrote this back then, since now the tables are turned...)[/B]

It's gonna take some time to get back to even that mediocre strength level, since my right arm is about half the size of my left and not even allowed to bear weight for another 2 weeks, and I have no wrist flexibility, but we'll see how things go...

Stephen Smith 06-09-2011 09:20 PM

Re: New start, new log.

Maybe running wasn't the best choice after back to back squat followed by box jump workouts... Legs felt like lead.

Anyway, warm up was stretching, and short jog to the track with the dogs.

WOD: 3x400m run, 2 min rest in between. 1:31, 1:31, 1:33

Couldn't break 1:30 to save my life! Way slower than last time I did 400's, disappointed.

Stephen Smith 06-12-2011 01:47 PM

Re: New start, new log.
Couldn't work out yesterday because I got called into work for what turned into a 14 hour day.:(

This morning, 06/12/11

Warmup: CFWU x 2
Squats: 10x45#, 5x135#, 3x5 @ 205#.

Gonna do an easy run tonight to try out the gps running tool I just downloaded on my phone.

Stephen Smith 06-12-2011 10:39 PM

Re: New start, new log.
06/12/11 evening

Ok, I tried the gps/running app on my phone, and it appears to have an issue with corners due to the update rate of the gps... Warmed up with an easy 400m run which I know is 400m because it was on a measured school track, and it came up with .13 miles. It also doesn't seem to have a timing function, just distance and speed. Then turned off the phone and did an easy 800m, in about 4 minutes.

Walked the dogs back to the house and tried the gps on my block lap that my car odometer says is 1.2 miles. Did 2 laps untimed, and the gps came out with 2.2 miles, which seems more reasonable. Kept an easy pace on the downhills but pushed it on the uphill (gps said 6.6 mph most of the time, but I had it going between 7.4-7.8 mph on the uphills... Not a lot of granularity, it seems to jump in .5-.6 mph increments.)

Anyway, this week will mark the start of a 4 month CFE experiment. I have a pride race in October, 5k against a fellow supervisor at work. He was calling me an old man (all in jest, of course) and I told him this 'old man' could run circles around him. Another co-worker decided we should race, and he asked for time to train because he really wants to beat me... So, since he's gonna train for it, I figure I'd better be ready. Doesn't help that he's a better runner than me, or at least he used to be. I could definitely beat him right now, but with him having 4 months to get ready, it' gonna be interesting.

Stephen Smith 06-13-2011 11:16 AM

Re: New start, new log.

Today's WOD at CF Murrieta was 1-1-1-1-1 front squats.
Subbed back squat, my right wrist can't rack a front squat yet.

Warmup - 400m run (did a fast pace and timed it, 1:27, so better than my 3x400 last week) followed by 2 round of: 5 pushups (1 arm), 10 med ball cleans ( subbed 1 arm 20# db), 15 abmat sit-ups, 20 box jumps 24".

225-255-275. Stopped there, I knew I wasn't getting more today, 275 came up slow and hard. Also didn't want to take a chance hurting my wrist dumping. Then did 2x3 at 225 just to get more work in, and a little jump rope practice.

Stephen Smith 06-14-2011 01:57 PM

Re: New start, new log.

Short interval day. 6x200m sprints with 2 minute rest between each: :37, :37, :37, :40, :40, :41. Ok, I'm not fast, but at least I was fairly consistent.

Stephen Smith 06-15-2011 11:52 AM

Re: New start, new log.

CF Murrieta WOD today.

Warmup - 3 rounds of 10 box jumps 24", 15 20# dumbbell squat cleans, 20 20# dumbbell swings.

WOD - 20 minutes AMRAP of 3x225# deadlifts ( subbed 1 arm KB swings 1.5 pood), 100m run, 12 standing lunges.

16 rounds + 4 lunges. That was beastly in this heat!

Stephen Smith 06-16-2011 11:09 AM

Re: New start, new log.

Much-needed rest day. Also, lesson learned from yesterday - that volume of lunges is bad on my knees, don't do that again!

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