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Old 06-18-2011, 03:50 AM   #11
Stephen Smith
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Re: New start, new log.

06/17/11 (actually 06/18 since it's past midnight):

3x800m intervals, 3:00 rest between.

3:45, 3:41, 3:38

Still don't have my pace down.
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Old 06-18-2011, 01:40 PM   #12
Stephen Smith
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Re: New start, new log.

06/18/11

Warm-up, cfwu x 2, assisted pull ups and dips.

WOD: press (1 arm dumbbell) 5-5-5: 50-55-60, trying to find my right weight for this again. 60# was too much, had to push press the last 2.

Squat 3x5: 225 across. This is a big jump from last time, but I figured I'd be ok since I 1 rep maxxed at 275 Monday. Didn't feel like my form was on.
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Old 06-20-2011, 10:41 AM   #13
Stephen Smith
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Re: New start, new log.

Sunday was supposed to be a long for CFE, but I decided to have the flu instead. Still sick as a dog today, so forced rest again.
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Old 07-08-2011, 01:21 PM   #14
Stephen Smith
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Re: New start, new log.

2.5 weeks off, first due to a nasty case of the flu so I did nothing but rest and eat and hydrate, then had a death in the family and had to do several marathon cross-country drives to attend the funeral. Not a great 2 weeks, but now I'm rested and ready to get back into it. My right arm is still not up to snuff, but at least I can use it a little. My wrist joint feels like it's 'floating' a little on the outside, the radius bone seems a little sloppy in its ties to the wrist. Ah well, occupational therapy starts Monday.

06/06/2011

Warmup - CFWU x2, pullups and dips with 55# assist, concentrated on keeping right wrist tight.

WOD - Squats 3x5 @ 225#
Bench press 3x5 @ 95#

Went really conservative with the bench, and it was still tough on my right wrist. Again, just focused on keeping it tight. Also noticed that it's harder on the squats to keep the bar balanced, with my wrist out of its brace.

06/07/2011

Warmup - Stretching and 400m slow run

WOD - run 400m x3, rest same amount of time as runs

1:44, 1:37, 1:31

I didn't try to kill myself since I haven't run in weeks, just tried to keep a steady pace and improve my time each round, so I'm pretty happy even though the times are nothing to write home about.
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Old 07-08-2011, 10:47 PM   #15
Stephen Smith
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Re: New start, new log.

06/08/2011

Warmup - CFWU x2

WOD - Press 3x5. 65#
Deadlifts 3x5. 155#

Still staying real light with the weight on my wrist. Pressing is painful unless I keep my grip close. Deadlifting didn't seem too painful, but my grip is way weak. Lifted without alternating grip to work on that.
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Old 07-11-2011, 11:14 AM   #16
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Re: New start, new log.

06/10/2011

Relatively easy tempo run the length of the Big Bear City airport and back, not sure the exact distance, but somewhere between 2 and 3 miles... about 22 minutes.
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Old 07-11-2011, 11:15 AM   #17
Stephen Smith
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Re: New start, new log.

Oops, I just noticed that the last few posts I've been off by a month, calling it June instead of July.
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Old 07-12-2011, 08:06 AM   #18
Stephen Smith
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Re: New start, new log.

07/11/2011

Warm-up: cfwu x2, 40# assist pullups and dips.

Workout: squats 3x5 at 230#
Bench press 3x5 at 105#
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Old 07-12-2011, 08:49 AM   #19
Dustin Standel
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Re: New start, new log.

Good luck on the come back. Those are hard because you know where you were and its frustrating that you aren't there any longer. I serve on a submarine in the military so CF underway is all but impossible. I get to start over every time I come to port.
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My Workout Log Box Jump-36"; Deadlift-335; Clean and Jerk-150; Split Jerk-155; Weighted Pullup-20; Squat-245; Press-140; Bench-210; 3RM Thruster-145; DT 22:43 (105#)
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Old 07-12-2011, 10:59 AM   #20
Stephen Smith
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Re: New start, new log.

Thanks for the encouragement. Yeah, the hardest part is coming back from my broken wrist, since with anything that requires arm work or grip strength I feel like a novice. I was making awesome progress for a couple of months, not logged here, then I went and broke myself. I've been keeping up with the Metcon somewhat, but my strength is definitely diminished.

I also hear you on the challenges of working out underway, although as a carrier sailor I had it relatively easier. Do you work in the engine room? There is plenty of stuff back there that lends itself to bodyweight exercises, which is way better than nothing at all...
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