Less is More Log

[tarmyg]

Missed posting yesterday but this is the workout from yesterday.

Strength:
1: Drop snatch + Snatch balance – Work up to a 1+1 max for the day. Once you hit your max for the drop snatch, eliminate it and continue working up to a 1 rep max in the snatch balance.

2: Snatch – Work up to a max for the day.

3: “Positional snatch ladder”-Every 2 minutes, for as long as possible complete:
-3x hang squat snatch (135#/95#)
-2x low hang squat snatch (155#/105#)
-1x squat snatch (175#/115#)
*After each successful round, men add 20# to the barbells and women add 10#. Set it up as a 3 bar snatch ladder and goal is at least 3 rounds, so adjust weights as needed.
*Hang snatch is defined as barbell must stay above the knee cap. For the low hang, the barbell must go below the knee cap to reset for each rep. If you choose to drop the barbell after the first rep in the hang or low hang, you must get back to a full extension/high hang position with the barbell before attempting the second attempt.

Work Capacity:
5 rounds – Every 4 minutes, complete:
-1x 30m uphill prowler sprint (AHAP…which isn’t going to be heavy. Most likely empty.)

[GirlyGymRat]

I don't know how u do cross fit with tendinitis!

[GirlyGymRat]

Or any lifting.......I used oil packs and DMSO gel plus rest for 3 weeks.

I get tendinitis from over training.

[tarmyg]

I don't know how u do cross fit with tendinitis!

I work around it pretty well by using straps and also, currently, purely focusing on technique, not heavy weights. I also just suck it up!

[tarmyg]

Awesome day today. Cardio recovery is improving very steadily which was very noticeable today. All in all a very decent workout!

Strength:
1: Snatch complex: 7-10 rounds – Every 3 minutes, perform:
-3x hang snatch pulls + 1x hang squat snatch (Work up to a max for the day)
*Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.


2: Back squat: Warm up then:
-75% x 5 reps
-85% x 3 reps
-95% x 1+ reps


Work Capacity:
Complete the following for max reps:
1: Inverse Tabata shoulder press (155#/105#)
*Rest 2 minutes


2: Inverse Tabata front squat (245/165#)
*Rest 2 minutes


3: Inverse Tabata deadlift (365#/275#)
*The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals.*Courtesy CrossFit main site (www.crossfit.com)


Conditioning:
1:Every 90 seconds, for as long as possible, complete:
-1x 400m sprint
*Once you are unable to complete 400m in the timeframe, rest 3 minutes, then:


2: Every 45 seconds, for as long as possible, complete:
-1x 200m sprint
*Once you are unable to complete 200m in the timeframe, rest 3 minutes, then:


3: Every 15 seconds, for as long as possible, complete:
-1x 50m sprint

[tarmyg]

A little setback today after a visit to a specialist. Arms need 14-days rest and physiotherapy. All in all not to bad as I expected it to be longer. Today became an unintended rest day due to this so I’ll implement my cardio training from tomorrow where I will only be using legs. I’ll update this with the exact protocol the therapist will be using as it could be good for future reference.

[tarmyg]

Second update for today. I had a cycle planned to start July 1 but will delay that one as it would be pointless while recovering from this. Assuming everything is Ok, blood first, arms second, I'll start it August 1 instead.

[GirlyGymRat]

A little setback today after a visit to a specialist. Arms need 14-days rest and physiotherapy. All in all not to bad as I expected it to be longer. Today became an unintended rest day due to this so I'll implement my cardio training from tomorrow where I will only be using legs. I'll update this with the exact protocol the therapist will be using as it could be good for future reference.

This doesn't surprise me....other then only 14 days.....

[tarmyg]

This doesn't surprise me....other then only 14 days.....

I hear ya, must have been like watching a train wreck :-) LOL!

[RaginCajun]

Second update for today. I had a cycle planned to start July 1 but will delay that one as it would be pointless while recovering from this. Assuming everything is Ok, blood first, arms second, I'll start it August 1 instead.

Send it over to me bud!

Hope PT and rest help out

Let us know!

[tarmyg]

Quick 25min run this morning at medium speed. Running is really something I am not used to but getting better at it due to CrossFit but only doing mostly sprints there. Did my therapy today, first session. Got tears in my eyes as the guy was working on the pressure points, it was kind of insane but damn effective. Said I'll feel 80-90% better in 3-4 days but emphasized that I still need to go slow on the recovery procedure or I'll be back with him within one to two months.

[GirlyGymRat]

Quick 25min run this morning at medium speed. Running is really something I am not used to but getting better at it due to CrossFit but only doing mostly sprints there. Did my therapy today, first session. Got tears in my eyes as the guy was working on the pressure points, it was kind of insane but damn effective. Said I'll feel 80-90% better in 3-4 days but emphasized that I still need to go slow on the recovery procedure or I'll be back with him within one to two months.

I had tendinitis in shoulders. Awfulness. I eventually had to stop training until healed properly. Over training!!!! So I switched to cycling and got hooked on cardio. Lol

[tarmyg]

My second day of arm treatment. The best way I can describe this is in the following way. Imagine someone taking their thumbs and pushing them into a single piece of muscle tissue with all their might and then rotate it around. I am literally using all of my being to keep my shit together in that office during treatment. It is HARDCORE!!!

Focused on cardio only today using legs exclusively:

Conditioning: VIKING
100 Box Jumps, 32” Box, Squat on top of box
100 Jump over bench
100 Broad Jumps
100 Extensions

[RaginCajun]

My second day of arm treatment. The best way I can describe this is in the following way. Imagine someone taking their thumbs and pushing them into a single piece of muscle tissue with all their might and then rotate it around. I am literally using all of my being to keep my shit together in that office during treatment. It is HARDCORE!!! Focused on cardio only today using legs exclusively: Conditioning: VIKING 100 Box Jumps, 32” Box, Squat on top of box 100 Jump over bench 100 Broad Jumps 100 Extensions

Are they using a blade and cocoa butter?

That is what the PT used on me, hurt like bloody hell!

[tarmyg]

Are they using a blade and cocoa butter?

That is what the PT used on me, hurt like bloody hell!

Using nothing but their hands, no oils no nothing. Hurts like a mofo!!!

[tarmyg]

Yesterday was the last day of “killing my arms with pressure day” and today we started rehab. The only workout I got in yesterday was a Squat Sally with a 32kg KB hanging in a belt. Did not finish and felt weak. Truly happy I have made this switch however as my body I responding much better to the training I am currently doing. Tomorrow is a complete off day except for the rehab homework I got from my therapist. Onwards and upwards!!!

[GirlyGymRat]

Truly happy I have made this switch however as my body I responding much better to the training I am currently doing.!!

Interesting. Is it bc switched it up - cross training - so body is experiencing muscle confusion?

[tarmyg]

Interesting. Is it bc switched it up - cross training - so body is experiencing muscle confusion?

There are clearly some newbie gains in the change of movements. I am feeling so much better though having to move my entire body at all times. I really is something I feel I should have done a while ago but never got around to it. Feel very good about this move I have done. The box I am in is all about correct movements also so if you see insane bent backs at speed on Youtube that's not happening at our place. Safety before speed!!!

[tarmyg]

Today I continued rehabilitation and thus far I am quite impressed with the treatment. One week ago I could not lift our coffee maker without it hurting and yesterday I did one pullup without pain. That is remarkable progress in such a short period of time. Still holding off on any major training until I get the Ok. I can feel the energy levels in the body going down as I train less but as we always say, It’s not a sprint, it’s a marathon!!!

[GirlyGymRat]

Today I continued rehabilitation and thus far I am quite impressed with the treatment. One week ago I could not lift our coffee maker without it hurting and yesterday I did one pullup without pain. That is remarkable progress in such a short period of time. Still holding off on any major training until I get the Ok. I can feel the energy levels in the body going down as I train less but as we always say, It's not a sprint, it's a marathon!!!

That is impressive!!!!

[tarmyg]

Today was another day of rehabilitation therapy. I can very slightly feel something in my right front arm and will bring that up tomorrow. It is not pain but what I would consider a precursor to pain.
Went over to the box and did some back squats as that is not using my arms whatsoever. Set a new PR, could have gone higher but stopped there today.

Strenght:
Back squats
20kg x 8, 60kg x 8, 100kg x 5, 120kg x 3, 140kg x 1, 150kg x 1

WOD:
5 min AMRAP
10 Goblet Squats
15 Pushups


1 min rest


4 min AMRAP
10 KB Lunges
10 Rows


1 min rest


3 min AMRAP
10 Russian Swings
5 Pushups


Results: 9, 6, 9

[RaginCajun]

Today was another day of rehabilitation therapy. I can very slightly feel something in my right front arm and will bring that up tomorrow. It is not pain but what I would consider a precursor to pain.
Went over to the box and did some back squats as that is not using my arms whatsoever. Set a new PR, could have gone higher but stopped there today.

Strenght:
Back squats
20kg x 8, 60kg x 8, 100kg x 5, 120kg x 3, 140kg x 1, 150kg x 1

WOD:
5 min AMRAP
10 Goblet Squats
15 Pushups


1 min rest


4 min AMRAP
10 KB Lunges
10 Rows


1 min rest


3 min AMRAP
10 Russian Swings
5 Pushups


Results: 9, 6, 9

glad to hear that therapy is working

new PR, go head!

definitely motivating me to get my fat arse in gear!

[tarmyg]

The path to a better self continues and to competition ready status late 2017. The rehab today was very good and I got some more homework rehab to do in form of stretches that should help with my fears of a not perfect right arm. Worst case scenario in my mind is that I will have to redo this procedure in a couple of months.

Stopped by the box for a quick Partner WOD:

Time limit 30 minutes, complete 10 rounds of:
10x Dumbbell Snatches @ 17.5kg
10x Toe-to-bar
10x 24” Burpee Box Jump

Time: 29 minutes 9 seconds

[tarmyg]

Today rehabilitation was more of a real workout, well, one focused on the arms and chest. Guy had me do 135 pushups and I am not sure if he just wanted to see how many I could do or if it was part of the actual rehabiliation. Did bicep curls for the first time in about 4 months and, it did not hurt. Granted the load was VERY small but still, super stoked about that. Got meetings all day so there will be no time for another workout today as my daughters school is closed and I will need to be home early when the nanny leaves.

[tarmyg]

Second to last day on rehab. Arms are really feeling very close to 100%. I find that unbelievable almost but here I am. Today's session was completely focused on stretching and I got a full program made out that I need to do two times/day. Will follow that to the letter for the foreseeable future.

Stopped by the box for one last improvised workout as I'll be back on schedule starting next week.

AMRAP, 45-minute time limit
10 9kg Wall Balls
10 20kg KB American Swings
10 24" Box Jumps
25 Single-Unders

Finished: 15 rounds + 22 reps

[tarmyg]

Last day of rehab and I did 15kg dumbbell curls with no pain. The therapist was very happy and so was I. The problem have stemmed from the brachioradialis muscle and it has been treated using pressure points and, clearly, has worked extremely well. So well in fact, that I almost find it hard to believe I had pain just 10 days ago. Will take today and tomorrow off from training except for maybe some running and Monday I am back on schedule again, this time with no pain :-)

[RaginCajun]

Last day of rehab and I did 15kg dumbbell curls with no pain. The therapist was very happy and so was I. The problem have stemmed from the brachioradialis muscle and it has been treated using pressure points and, clearly, has worked extremely well. So well in fact, that I almost find it hard to believe I had pain just 10 days ago. Will take today and tomorrow off from training except for maybe some running and Monday I am back on schedule again, this time with no pain :-)

That's so great to hear that!

Wish I had the extra money to do my whole body!

[GirlyGymRat]

Last day of rehab and I did 15kg dumbbell curls with no pain. The therapist was very happy and so was I. The problem have stemmed from the brachioradialis muscle and it has been treated using pressure points and, clearly, has worked extremely well. So well in fact, that I almost find it hard to believe I had pain just 10 days ago. Will take today and tomorrow off from training except for maybe some running and Monday I am back on schedule again, this time with no pain :-)

Very impressed with recovery. I suffered for months.....

[tarmyg]

That's so great to hear that!

Wish I had the extra money to do my whole body!

Total cost of that treatment was $90.

[tarmyg]

Very impressed with recovery. I suffered for months.....

You and me both. Can almost not believe it.

[tarmyg]

Back on track today and I worked out without pain, incredible. Today's workout looked like this:

Strenght:
Overhead Squat, 3-3-2-2-1-1
Note: It's hard to explain how much of a novice I am at some of these movements, but I keep grinding it while falling over and looking like a complete idiot.

Conditioning:
60kg on barbell performed five rounds of
12 Deadlifts
9 Hanging Squat Cleans
6 Push Jerks

Time: 31.57

[tarmyg]

Another good workout today. Added something I call a finisher to each workout.

Strenght:
Back Squat - 5,5,3,3,1,1 (100kg,110kg,130kg,130kg,145kg,145kg)

Conditioning:
AMRAP
500m run
15 Thrusters, 45kg

Finisher:
Pull-ups, Max reps without support and then add rubber band, max reps and then more support and so on until biggest rubber band.
Weighted Planks (30kg) 1min, 1min rest until failure
Pushups 20 reps, rest, repeat until failure
Toe to bar, max rep, rest, repeat until failure

[RaginCajun]

That Finisher looks brutal!

Glad to see that the arms/elbows are holding up!

[tarmyg]

Did my benchmark workout today.

For time:
50 Box jump, 24-inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20-pound ball
50 Burpees
50 Double unders (Did 100 Single-unders)
New PR: 27.59

Finisher:
Pull-ups, Max reps without support and then add rubber band, max reps and then more support and so on until biggest rubber band.
Weighted Planks (30kg) 1min, 1min rest until failure
Pushups 20 reps, rest, repeat until failure
Toe to bar, max rep, rest, repeat until failure

[GirlyGymRat]

^ brutal nicely done!

[tarmyg]

Today's workout felt pretty darn good. Thye nutrition part has changed quite a bit for me. Not really thinking much about it anymore except for making sure I get enough protein and stay above 3000kcal/day. The strange thing is I am not able to gain weight at this time and it's hard to eat more than I currently am. Might incorporate Vitamin B12 to increase my appetite if it is not changing.

Today's workout:

Strenght:
Barbell Walking Lunges - Front Squat Grip, 5 rounds
Walk 10m, 40kg,50kg,60,kg,70kg,80kg

Conditioning:
AMRAP - 12min time limit
100m Sprint
Deadlift, 80kg, 6 reps. Each round increase with two reps. Got 1 rep into Round 8.

Finisher:
Pull-ups
Chin-ups
Weighted Plank
Pushups
Toe-to-bar

[tarmyg]

Had a chest workout today. I have lost strength in the chest and need to rectify this so adding in the previous chest workout I had before Crossfit two times/week. Not felt like the chest is being worked hard in Crossfit but this is mostly due to my inexperience, and I am sure it will get better as I keep learning movements and such.

Today's workout:

Strenght:
Bench Press - 60kg x 8, 100kg x 8, 100kg x 3, 80kg x 8, 60kg x 12
Ring dips 5 x 5

Conditioning:
For time:
20 dumbbell snatches @ 20kg
100 Singel-unders
40 situps
20 dumbbell snatches @ 20kg
100 Singel-unders
30 situps
20 dumbbell snatches @ 20kg
100 Singel-unders
20 situps
20 dumbbell snatches @ 20kg
100 Singel-unders
10 situps
Time: 9.59

Finisher:
Pull-ups
Chin-ups
Weighted Plank @ 30kg
Pushups
Toe-to-bar

[tarmyg]

Slower day today as the body is getting used to Crossfit and up to speed after the injury recovery.

30 minutes elliptical
Some extra chest movement to improve it from yesterday.

[tarmyg]

Did my first "recovery run" today. Never heard of such a thing until I did one today. Slow-poked a 10k run in 70 minutes.

Recovery run:
10k, 70 minutes

[RaginCajun]

Did my first "recovery run" today. Never heard of such a thing until I did one today. Slow-poked a 10k run in 70 minutes. Recovery run: 10k, 70 minutes

That's still not a bad time for a 10k, especially since you were slow poking it