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Shawn M Wilson 09-01-2014 09:28 PM

Back in the Saddle
So I've been gone from working out for a bit...

About a year ago I had multiple heart procedures done because I have A-fib.

4 weeks ago I was finally taken off all my medication but my blood thinner and appear to be 'normal' so cleared for working out again.

4 months ago I had a partial tear in my right hand from a bad clean (255 on just one hand hurts)...

Cleared for 'most' stuff with still avoiding super heavy weights (could finally do pushups without pain about 1 month ago)....

So back into working out and starting my path to a healthier me again ;)

9/1 Labor day wod

Partner - 29:02
600M Run
100 Pullups
600M Run
100 Pushups
600M Run
100 Situps
600M Run
100 Squats

Both people have to run at same time, rest split up as desired

Pull ups smoked me as I haven't practiced high rep in ages (or kipping). Did majority of the pushups and split the rest even.

Feels good to be back into working out :)

Shawn M Wilson 09-02-2014 12:26 PM

Re: Back in the Saddle
Sept 2nd

3 rounds
30 ground to overhead w/ dumbbell
400m run

17:39 w/ 60lb dumbbell

Man this one was a smoker.... My heart rate was high from snatching that.

Was 10/10/10 r/l/r first round then 5/5 last 2 rounds. Had to walk the 2nd round to get my heart rate down some.

Felt good after but helped me to realize my engine is weak.

Shawn M Wilson 09-03-2014 09:38 AM

Re: Back in the Saddle
Sept 3rd

Today's wod was
1-1-1-1-1 press
3-3-3-3-3 push press
5-5-5-5-5 push jerk

Got 170 for my press. Was glad to get and sad since I was used to 185/190

Used 170 for my push press and quit after that as wrist was starting to bother. Did not want to push it and risk a re injury.

Shawn M Wilson 09-04-2014 12:50 PM

Re: Back in the Saddle
September 4

Easy day today. Sore sore sore so about 150 or so softball swings/hits and 200 DU.

May go for a mile run later tonight.

Shawn M Wilson 09-05-2014 08:26 AM

Re: Back in the Saddle
Sept 5

2000 m row 8:15

Need a better engine but was 21 strokes per minute.

Goat work

2 15' leg less rope climbs
1 10' legless rope climb

Shawn M Wilson 09-08-2014 08:00 AM

Re: Back in the Saddle
Sept 8

15 Min AMRAP

7 C2B Pullups
15 Def. Pushups (25lb bumpers)
30 M Shuttle Run (30-30-30)

5 round total

The C2B were a pain because I'm not in a fluid kipping so had to kip each one at a time. The Pushups were not bad till round 3... ended up doing 3's and 2's from there on... Run was just enough to keep HR going ;)

Fun wod

Shawn M Wilson 09-09-2014 10:56 AM

Re: Back in the Saddle
Sept 9

70 DU
50 Wall balls 16lbs
30 Hang cleans 95lbs
50 Wall balls
70 DU


Man this one hosed me hard.

Haven't done skills like DU in a while. So was getting 3-6 a shot with a 15 set tossed in. My heart was pounding by the time I got to wall balls. Pushed through it and started my hang cleans. After 10 reps I had to take a breather. Would go in says of 5 but was resting more between sets. Finished them up and got back to the wall balls and sucked it up hard. HR was clicking so had to break 10-20 seconds between 5 reps.

Finally finished those got back to DU and had a 10 rep to start when my rope broke... Stupid screw wasn't in enough I guess and the whole end went flying. Tried to find a box rope that fit me but no real luck... Had to settle for 210 singles...

Proceeded to make a sweat angel after wards.

Worst part was when I tried to fix my rope after I ended up slicing my finger from the first knuckle to the 2nd on my pointer finger...

Oh well one of those days.

Shawn M Wilson 09-10-2014 09:01 AM

Re: Back in the Saddle
Sept 10

5-5-5-5-5 OHS.

Hit 185x5 on set 4 and 205x4

Wrist gave out on the 205 set. Had not been that heavy in 4 months.

Was glad all felt good otherwise.

Shawn M Wilson 09-29-2014 12:02 PM

Re: Back in the Saddle
September 29th

Was out for 2 weeks. Started having heart issues (irregular beat) so dr put me on a hold until a 30 day Heart monitor came in. So in now and given the to ahead to work out again but slowly ;)

3 rounds (was 5 at box)
12 T2B
21 OH lunges
100 feet 35lb plate farmer carry pinching plate (3 burpee penalty per drop)

14 minutes. Had 1 episode during my last round and made it all
The way with no burpees.

Feels good to be back at it again.

Shawn M Wilson 09-30-2014 12:26 PM

Re: Back in the Saddle
Sept 30

1 squat clean on the minute and add 1 per minute

Made it through 7 rounds and didn't make the 8th round. Felt totally gassed. Good workout but got the heart rate going.

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