OH squat, PR

Warmup
Leg lift circuit, 5-10 reps each
10 pullups

Workout
1). Overhead squats: 3-3-2-1-1-6-2
45#- 6 reps
65#- 3 reps
75#- 3 reps
85#- 2 reps
90#- 1 rep
95#- 1 rep
100#- 6 reps
110#- 2 reps (PR)

2). 3 x 1 minutes plank



Comments: Went for 100 today for a heavy single and felt incredible and was somehow able to get 6 reps out. Decided to try heavier and got 2 shaky reps at 110#. Looks like I can push harder on the single heavy reps and possibly get up to 120-125#, the long term goal being to eventually squat my bodyweight, which is around 150#. Form felt really good today and I just felt good in general. I might change my summer goal to 15 reps at 100#.

Calves feel much better today and shouldnt be an issue anymore. The toe is also feeling well.

Active recovery day

Warmup
20 minute bike, very easy

15 pushups
15 situps
15 pullups
15 overhead squats, stick

Workout
1). Barbell complex (DL-row-clean-FS-PP-BS), 6 reps at each weight:
45#
55#
65#

2). 200 flutter kicks

15 pushups
15 situps
15 pullups
15 overhead squats, stick



Comments: My calves have improved slightly, but simple tasks like walking and fully extending my legs are still a pain in the ass. I have never experienced soreness like this before, but the worst of it is over, which was yesterday. Today I just tried to get some blood circulating and work out some of the tightness; I can still feel swelling all the way up to the back of my knees so biking was interesting. Keep taking warm baths and advil and it should be cleared up soon.

On a positive note, my toe feels incredible. I feel like I could run on it. Goal is to get in another overhead squat lift, bike, and some other metcon in before I leave town saturday for the beach.

Rest, soreness

Rest day.


Comments: Dont have much soreness from the pullups, but my calves are crippled from 2 days ago. The tabata probably wasn't a very good idea, as I can barely even walk around or flex my ankle without some pretty intense pain...even lightly touching them hurts. Hopefully they will chill out by tomorrow.

Pullups

Warmup
15 pushups
15 situps
15 squats
10 pullups

BB complex, 45#, 6 reps each (deadlift-row-clean-front squat-push press-back squat)

Workout
5 rounds for time:
3 weighted pullups, 25# backpack
5 strict pullups
7 kipping pullups

Totals - Weighted: 15, Strict: 25, Kipping: 35

Time - 11:47



Comments: Paced this one and took enough rest in between to do all of them unbroken. Can't imagine doing the Rx'ed 10 rounds. Next time this one comes up I will shoot for 7 rounds.

Calves, abductors and traps are sore as hell, and my hips in general are a little tight from yesterday. Other than that feeling good and toe is doing well.

Overhead Squats x 3 reps

Warmup:
Leg lift circuit, 10 reps at each

BB complex w/ 45#, 6 reps at each- deadlift, clean, front squat, push press, back squat

Turkish get ups, 20# DB

OH squats w/ 45#

Workout:
1). Overhead squat 3-3-3-3-3-3-3
Loads: 70#, 75#, 80#, 85#, 90#, 90#(fail), 90#

2). 4 rounds, no rest:
1 minute plank
Hip mobility lunge stretch, each side

3). Tabata calf raises, 20:10 x 8
31, 33, 33, 31, 32, 31, 32, 33



Comments: I was shooting for 90# on the squats today and got it, but I was hoping to move up to 95# and maybe shoot for 100. Next OH squats workout will be all singles and I should be able to get it pretty easily. Wrists were again almost the biggest limiting factor at 90#, but I was also having trouble staying on my heels. Felt pretty solid other than that though....decided to throw in some calf raises to see how my toe felt getting on the balls of my feet more and it was fine; it is starting to feel really good.

Thinking about adding the BB complex to the warmup of most of my workouts because it worked pretty well at getting everything flowing. The Hip mobility stretch was also a new find and is definately a keeper.

Muscle ups and a Met Con

Haven't posted in a bit, I did one other workout before I left for Colorado but nothing to intense. This morning did some work in Nate's garage:

Warmup:
15 pushups
20 leg levers
10 pullups
10 back squats, stick
10 overhead squats, stick

w/ 45# bar- 5 front squats, 5 back squats, 5 overhead squats

Dynamic stretches

Workout:
1). 3 sets of:
3-4 muscle ups
20 walking lunges

2). 30-20-10 in quick succession
Deadlifts, 95#
Knees to elbows
Weighted pushups w/ backpack

First time to actually complete a muscle up for me. Wasn't able to get more than 1 in a row but started to get them down. Everything else felt pretty good, hammies will probably be pretty sore tomorrow from the deadlifts and lunges. KTE always go pretty slowly for me and they got pretty tough. Good workout though...still have a while before I can run/seriously get on my legs because of the toe. Will get some OH squats work in soon to shoot for 100#

MetCon and Tabata Bike

Warmup: 2 sets
15 pushups
10 GHD situps
10 GHD back extensions
10 overhead squats, stick
10 pullups

Workout:
21-15-9 for time
KB swings, 26#
Overhead squats, 45#
Pullups

Time - 9:28

BIKE

30:20 x 8

30 seconds on, 20 off for 8 rounds



I went in to see a trainer about my toe, and she confirmed that it was broken and that I was looking at about a 6 week period before it heals. It has been almost two so I have a ways to go, which is disconcerting, but I can stay in good enough shape if I stick to the bike and to excercises like today where I stay on my heels. Not being able to run is the part that is killing me right now, but there is nothing to do but wait it out.

The workout today felt really good...it was nice to get that dizzy/extremely short of breath feeling that CF workouts give you again. Could have definately pushed the pace more on the workout but I was still working quickly. The bike was short and intense.

1, 2, 3 Bike Ladder

Warmup: 2 sets of
15 pushups
15 situps
15 overhead squats, 15#
10 pullups

Bike workout:

3x (1 minute on, 1 minute off, 2 minutes on, 2 minutes off, 3 minutes on, 3 minutes off)

3 sets for time:
15 overhead squats, 15#
15 flutter kicks

Time - 3:25


I had planned on doing this workout in the pool today, but it was packed so I hit the bike instead. Felt good on the bike and decided just to do some quick core work after it. As far as my toe is concerned, progress has been very up and down. I pretty much just tried to go on it today and it felt OK, but tonight there is more swelling in it and the pain has come back. If it continues to show little improvement I might get it checked out to see what is going on. More crossfit tomorrow.

Bike Intervals and Pushups

BIKE
3 x 2 miles, ~2 minutes rest

Averaged around 6 minutes or a little over for each

Max pushups 2 minutes, keep 3 points of contact- 91

Lower body stretch


The bike felt good even though I was a little pressed for time. Decided to throw in a quick pushup set to see where I stand, and despite not having put in many reps that was surprisingly a PR 2 min. max for me. I would like to get that number up to 100.

My abductors or pretty sore for some reason, especially on the left side, and my middle back and traps are a little sore but nothing bad. Tomorrow will most likely be a rest day.

Overhead Squats

Warmup:
Leg lift circuit, 5 reps each

2x10 of each
Pushups
Situps
Squats
Pullups

Overhead squats w/ 45# bar

PT:
Overhead squat 5-5-5-5-5

55#, 55#, 65#, 75#, 80#


It's been a while since I've put much weight overhead, but towards the end of this I felt like I was getting the motion right again and was keeping myself from falling forward. I would like to get 100#, so 5 reps at 80# isn't too bad. Wrists were a big limiting factor, like always when I have taken time away from this movement, but im sure they will be fine once I am doing them more frequently.

My toe is feeling much better, and I might just take tomorrow off completely to give it more time. I'm excited to get back to normal.

Goals for the Summer

Thought I would take the time off to list some of my goals for the end of the summer fitness wise:

• Overhead Squat 100#
• Deadlift 200#+
• 25 pullups in a row
• Perform one 11 mile run

More to come...I will keep adding to this while I think of them and try to keep it somewhere on the blog that will be visible frequently.

Bike Ladder, 4-2-1-2-4

Warmup

BIKE Ladder workout: Cover as much distance as possible during ON

4 minutes on, 3 minutes off
2 minutes on, 30s off
1 minute on, 3 minutes off
2 minutes on, 30s off
4 minutes on

Stretch

For the rest I turned the bike settings to about 1/2 of the main setting and took the pace down, but kept pedaling. Felt pretty good, going all out on each interval is tough but I am liking these workouts on the bike, and eventually will mix it up between row/bike/run when I get back to health.

Toe feels pretty good today actually and a few more days might have it alot better. I am pretty sore in my hips, glutes, hams, and middle back from the swings and dips yesterday, but feeling good.

Muscle up work and swings

Warmup:
Leg lift circuit, 10 reps @ each

1). PT

10 rounds for time:
5 pullups
10 swings, 20# DB
5 ring dips

2). 100 flutter kicks

Still resting the toe, it is very up and down as far as pain goes...swelling looks a little better. Feeling pretty out of shape in general--diet has been pretty bad recently and aerobically I am pretty much limited to the bike. Will be back at it soon.

Monday- Bike and Thruster

1). BIKE
6 sets of 120:60

2 minutes on/1 minute off, just below all out effort

2). Thruster form work

45# x 7
55# x 7
65# x 7
75# x 3

Had to stop here because my toe was starting to hurt pretty badly. It is either dislocated or broken, but there is alot of swelling in my foot so it is going to be an annoyoance until it goes down. Hopefully it shouldn't take many more days; biking feels comfortable enough, and squats are fine so I will make do until it heals. Still no running.