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Old 05-23-2010, 11:56 AM   #1
Jim Colby
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Jim's Crossfit Adventures

Changing the thread name again since I see there was already another thread with the same name.

Changed my thread name from "getting back in shape" to "adventures in crossfitting". I'm in decent shape again by most standards, although there is a lot of room for improvement, so the name change seemed appropriate.

One of my more recent "adventures" is a diagnosis of athletic pubalgia, which in my case is a torn rectus abdominis muscle. This was finally diagnosed last week by an expert in the field, although the injury occured in February.

Because of the injury, I took a break from CrossFit for a while (2+ months), but continued cycling and running and am now easing back into CrossFit. My Dr. also prescribed physiotherapy and a core-strengthening program called CoreX that I will be doing in conjunction with CrossFit. I'm hoping to avoid surgery, as my injury seems to have improved with rest. I'll have to forego certain CrossFit exercises that exacerbate the injury, but should be able to do most workouts as long as I am careful with the weight and rep schemes. Will begin CoreX/physio in next couple of weeks, but am easing back into CrossFit now.

Here are my recent workout logs:
May 4-7
Cycled 20 miles to/from work

May 8-9
Ran 2.7 miles (up and down steep hill)
24:40 and 23:35

May 10,13,14

Cycled 20 miles to/from work

May 15-16

Ran 2.7 miles (up and down steep hill)
22:30 (with dog) and 21:55 (PR by 24 seconds)

May 19

Cycled 20 miles to/from work

May 20
Cycled 20 miles to/from work, then did:
For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees
Scaled weight to 135#
8:40
My absence from CrossFit showed today. This weight would have been a breeze a few months ago.

May 21
Four rounds for time of:
Run 400 meters
50 Squats
Ran up and down a hill. Had to stop a couple times for cars.
12:40
Wasn't pushing it too hard today.

May 22

Ran 2.7 miles (up and down steep hill)
21:54 (PR by 1 sec), then did
"J.T."
21-15-9 reps of:
Handstand push-ups (chest facing wall)
Ring dips
Push-ups
11:40
Once again, my recent lack of CrossFitting is quite evident. This one really hurt and form could have been better.

May 23
Rest day.
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Old 05-25-2010, 05:19 PM   #2
Jim Colby
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Re: Jim's Crossfit Adventures

May 24
Missed workout.

May 25
Warm-Up
3x(jump rope drills, light thrusters, push-ups, sit-ups, pull-ups)
22 minutes
WOD
Fran
10:40
Dead-hang pull-ups
4:24 on Jan. 18th with kipping pull-ups
Man, has my performance ever slipped in the past three months since I hurt myself. I took my time and was careful with form, but this was a struggle. At least this will be an easy benchmark next time this comes up.
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Old 05-28-2010, 05:25 PM   #3
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Re: Jim's Crossfit Adventures

May 26
Unplanned rest day due to other obligations.

May 27
Ran 2.7 miles (up and down steep hill) in thunderstorm
25:35 (almost four minutes slower than on May 22)
Four hours sleep. Still sore from Fran. Wore my gore-tex rain jacket in thunderstorm, but it was too warm and I overheated. Rough day. At least I worked out.

May 28
Biked to/from work (20 hilly miles)
Jumped right off the bike after work and did:
"Nutts"
For time:
10 Handstand push-ups (chest to wall, easier than back to wall)
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box (no 30" box so did, 30x24" jumps)
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders (out of practice at DUs so did 200 single leg jumps)
Run 400 meters with a 45lb plate (up and down hill)
23:11
Felt pretty good today. Hands are too soft from the 3-month layoff so the DLs roughed them up a bit. Pull-ups sucked and ended up doing a bunch of singles. WBSs in sets of 10 weren't too bad. Forearms were on fire at end of run from holding that plate behind my neck by my fingers. Injured ab muscle felt surprisingly good (skipped the last core workout since I don't think the muscle can handle that yet).
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Old 05-29-2010, 09:45 AM   #4
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Re: Jim's Crossfit Adventures

May 29
Warm-Up
2x (jump rope drills, 15 push-ups, 15 sit-ups, 5 pull-ups, TGU each side at 35#, shoulder stretches)
WOD
"Arnie"
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
30:05 with 35# KB
Thought I'd go a bit lighter and concentrate on form for this one since I have never done TGUs before and I didn't want to tweak the abs too much. It turned out to be a good weight selection. Really enjoyed this workout, except for the sweat continually dripping in my eyes during the last set of TGUs.

Plan to golf 18 holes now, walking and carrying clubs. That should be a good warm-down on a beautiful day like today.
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Old 05-31-2010, 06:03 PM   #5
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Re: Jim's Crossfit Adventures

May 30
Started the warm-up for "The Seven" workout and realized that I needed to take a break from cross-fit today. I'm just getting back into it, recovering from an injury, and felt "off", so I decided to go for an "easy" run instead.
WOD
2.7 mile hll run (took the dog along, despite her complaints )
25:51
Slow time. Legs felt like crap. Felt weak. Couldn't get my HR up. Wise move to avoid today's hero WOD. When you're pushing 50 years of age, you need to be smart to keep going (I've learned this the hard way, like most things.)
Warm-Down
Golfed 18 holes carrying bag

May 31
Warm-Up
3x(jump rope drills, 10 push-ups, 10 sit-ups, 5 pull-ups, shoulder stretches)
WOD
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps (used 95#)
7 Knees to elbows
245 pound Deadlift, 7 reps (used 225#)
7 Burpees
7 Kettlebell swings, 2 pood (used 55#)
7 Pull-ups
Really busy day today and tried to squeeze it in.
Finished 5 rounds in 24:00.
Will do the other two rounds tomorrow as part of my warm-up for the shoulder presses (after cycling 20 miles).
This workout was a beast. It was over 90 degrees and humid in my garage and I felt a bit light-headed after round five. Probably not a bad thing that I had to call it a day at that point. I think it would have taken me 36-38 minutes to finish all seven rounds. Jump rope skills are coming back.
Warm-Down
Golfed 9 holes. I couldn't stop sweating and had a hard time lifting my arms during the warm-up but, strangely enough, I played great today.
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Old 06-01-2010, 07:37 PM   #6
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Re: Jim's Crossfit Adventures

June 1
Tight for time again today, so drove to work instead of cycling. Went running instead after work.
Warm-Up
2.7 mile hill run
23:20
WOD
No time to finish off the last two rounds of "The Seven" that I missed yesterday, so just did the shoulder presses.
5-5-5-5-5
115-125-125-125-125
Haven't done these in a while, so I guess this was an ok result. Probably should have tried 130.
Warm-Down
Shoulder stretches.
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Old 06-02-2010, 07:15 PM   #7
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Re: Jim's Crossfit Adventures

June 2
Cycled 20 miles to/from work. Put sneakers in backpack. Cycled straight to the HS track instead of home after work, put the shoes on, and did:
3:27, walk 400
3:26, walk 400
3:29, walk 400
3:29, cycled home
stretched
25-30 secs slower per 800M than the last time I did this work-out, but last time I didn't do it straight off the bike.
Great workout.
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Old 06-03-2010, 04:08 PM   #8
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Re: Jim's Crossfit Adventures

June 3
Warm-Up
3x(5 mins jump rope drills, 5 pull-ups, 10 push-ups, 15 sit-ups, shoulder stretches)
WOD
"Randy"
75 pound Power snatch, 75 reps for time.
8:40 rx'ed
Did it with metal plates so basically bar to floor every rep. The last time I did this was my very first CrossFit workout and I wrenched my back due to bad form and DNF'd. Snatches are one of my goats, but I enjoyed this one.
Warm-Down
Stretching
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Old 06-05-2010, 12:13 PM   #9
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Re: Jim's Crossfit Adventures

June 4
Rest day.

June 5
Warm-Up
2.7 mile hill run
25:20
3x(jump rope drills, 10 push-ups, 15 sit-ups, 5 pull-ups, 10 OHS w 45#).

WOD
Three rounds, 21-15- and 9 reps, for time of:
135 pound Overhead squat
Chest to bar pull-ups
Felt "off" on the run, my OHS are terrible and my pull-ups have not recovered to pre-injury levels so I scaled this way back to 65# and normal kipping pull-ups. The last two WODs hit two of my biggest goats, but I'm glad I did them. Very hot and humid in the garage today.
6:50
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Old 06-06-2010, 11:17 AM   #10
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Re: Jim's Crossfit Adventures

June 6
Warm-Up
3 x (Jump rope drills, 10 push ups, 15 sit ups, 5 pull ups, 5 squat cleans @ 45# rd 1, 65# rd 2, 95# rd 3, shoulder stretches)
WOD
10 Muscle-ups (progressions starting with toes on floor)
15 Handstand push-ups (chest to wall, not quite vertical)
155 pound Squat clean, 20 reps (scaled to 115#)
Run 550 meters (up and down a hill - guesstimated distance)
9:55

Still recovering from injury, haven't quite got the MU, can do HSPUs but not many reps, out of practice on squat cleans, so scaled this WOD back. Nice work-out and felt much better than yesterday.
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