Injured Elbow.
As I sit here alone, watching my 76ers try and surmount a Celtic’s lead here in the 4th Quarter, I thought I’d fill everybody in on my training. I finally had to admit that this is a little more serious of an injury to my elbow than I previously thought. I hadn’t been taking my anti-inflammatory, and still won’t be taking my muscle relaxers, but will from now on. Yesterday, went up to FAU into the exercise physiology lab for pre-performance and body testing for the Road to the Cure. I just tried seeing how a couple cleans @155 would feel, and knew that I wouldn’t be able to perform. The pain was way worse than it had been ever before. You see, the pain doesn’t come on right when I clean, but when I drop the weight, or de-load my forearm and elbow. It starts to throb, and travels all the way up to my shoulder and down to my wrist. I did the couple cleans when I first got there, but the pain didn’t go away until after we were already on our drive home a couple hours later.
As you can guess I decided to rest all day Friday, and today, just did some 400m sprints. Sometimes I bend or lean on my elbows, and sometimes in awkward positions, which caused some pain today.. The pain is coming sooner, and more intense than before. I went to Sport’s Authority today and bought an elbow wrap if I do decide to workout on Monday. My plan is to not do anything active with my elbow for these 3 days, and try to hit it again Monday night. Too soon? I guess we’ll see.
Training Log:
Friday- 5/25/2012- (Sadly) Rest… Whatever will get this elbow better.
Saturday- 5/26/2012- 400m sprints
400m ME, + 4min rest, then 4x400m run w/ 2min rest- all negative split
Completed: ME 400m= 1:02 (I guess my set PR), then 1:23, 1:20, 1:14, 1:07 - the initial plan was to do 8, but I not only bailed out because I just wasn’t in it mentally, but because I don’t think I could have negative split after the 1:14. Did an all-out sprint for 1:07 after deciding that was my last one. Need to get this elbow heeled, so I can be physically and mentally 100%.
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Brutal workout…
Not that I haven’t had a murderous workout in a while, because I have them on the daily, but this one was special. Had just eaten, and not really feeling up to it 100%, but went hard anyways. Absolutely felt like death afterwards. Literally almost cried. Call me a little girl, but it’s just how I felt.
Thursday, 5/24/12:
Strength: (12:00PM) Work up to heavy Overhead Squat-
Completed: 135×5, 155×3, 185×3, 205×1 – last two sets, elbow on fire, but felt pretty good.
Conditioning: (1:00PM) 3 Rd’s- 10 Squat Cleans @ 65% of 1RM Squat Clean (120lb’s), then immediately after, 2min ME on AirDyne for calories, 2min rest between rounds
-5min rest
3 Rd’s- 10 PushPress @115, immediately followed by 2min ME Row for Meters, 2min rest in between rounds
-with NO rest, 3 Rd’s FT, 8 pushups, 8 pullups, 8 KB swings @70, 8 ring dips, 30m Farmer’s walk @115 DB’s
Completed: 14min w/ all 3 rests, Cals- 43, 39, 33 (cleans were easy, but legs were SMOKED! could barely walk) 14min flat again w/ all 3 rests, Meters- 583, 574, 554 (lost steam each round.. started at 1:37 pace, and on the last set was at a 1:55 pace to finish the last 2 minutes)
3 Rd’s FT- 11:38- just had nothing left, and felt like I was going to puke. Was tasting the food I had eaten the hour before I started. Note to self, not to eat so close up to the start of a workout. Had to lay down 15minutes after. Couldn’t grip the DB’s, and it felt awkward. Really freaking heavy. Dead.
Overall great workout. Toasted.
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Training Log…
Forgot to include on Monday- at the cert I was showed a cool way to work on adductor strength in my legs. Focused on that and did some band work- 5 sets of 20 reps, focusing on forcing those knees out.
5/22/12 Tuesday- Was feeling pretty beat up, so took it easy. Elbow was really hurting, so I decided to hit up the doctor at UM- Diagnosis? Medial and Lateral Epicondylitis. Ice, rest, some rehabilitation exercises, as well as an anti-inflammatory and muscle relaxer. Did more of the adductor training with the band, some rolling out, and some shoulder/elbow band work. Other than that, took it easy.
Now that I remember, did try a 500m row FT as a challenge- 1:34 .. Was aiming for 1:32 or under, but couldn’t maintain pace. Gonna try it again soon.
5/23/12 Wednesday- Great day of training!
(11:30AM) Strength- Work up to a 1RM DL (has been over 6 months since I last did this!)
295×5, 315×3, 345×1, 365×1, 385×1, 400×1 55lb PR!!!!!
Then,
EMOTM for 12minutes- 3DL’s with Clean Grip @65% of 1RM- @260 for speed!
-Felt quick, but not QUICK enough. Gotta work on cycling, and the concentric and eccentric being efficient as possible.
5min rest
then, Conditioning: 5 Rd’s FT, 25 KB Swings @55, 10 GHD Sit-ups
Completed: 8:38
-Rest as needed (about 15minutes)
Midline Stability: 5 ME, w/ 1min rest in between, Plank
Completed: 2:40/1:12/1:17/1:20/1:15
-now R&R!
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Level 1 Certified…maybe
So, after an awesome weekend of meeting some awesome CrossFitters, and really learning more than just the CrossFit methodology, and movements, but about the community, I learned I really do love the Sport of Fitness. Excited to apart of what some would say is still it’s “birth,” and I’m pumped to take my training to the next level, and become apart of the elite. What a great weekend, from Russell Berger, the “flow-master”, to Spencer Hendel, to Chris, to Keith and Courtney, meeting these guys and gals, that possessed literally an encyclopedias worth of knowledge and experience, was a truly awesome and unforgettable experience. It’s great to be apart of a community that is so down-to-earth, and be able to work along-side athletes that are so modest. The CrossFit community is really so unique to anything I’ve been apart of, and I’m proud to say this is not only my hobby and sport of choice, but more importantly, my lifestyle.
Anyways, I won’t go too into detail about that.. let me just dive into my minimal training for the weekend..
Saturday, 5/19/12- After a long day of lectures, alongside, air-squats and PVC front squats, and OH squats (which burned a little more than you’d expect..trust me), finished up the day with the traditional “Fran.”
Conditioning: (4:30PM) Fran FT, 21-15-9, Thrusters @95, Pull-ups
Completed: 3:45- worse by 14 seconds on my previous PR 3:31 on 12/14/11..was really disappointed. can’t believe after almost 6 months my Fran time didn’t get better.. think it was a mental thing, and look here for me to repeat good ol’ Fran sometime soon. Elbow still givin’ me pain, beforehand, but it didn’t bother me during.
Just for whatever afterwards,
Strength: (6:30PM) Strict-Press, Worked up to a heavy triple.
115×5, 125×3, 135×3, 145×1+F- just couldn’t get it up.
Sunday, 5/20/2012- Day 2 of the CF Level 1 Cert, with this short little AMRAP before lunch..
Conditioning: (11:30AM) 8min AMRAP, 8 pushups, 10 Medball Squat Cleans @20, 12 Sit-ups
Completed: 8+8
Monday, 5/21/12- Despite some elbow pain still, hit it hard today with a GOOD one.. ending with some squatting a little later..
Conditioning: (12:30PM) Running Clock… 0-40minutes
1. Minute 0-12: 12min AMRAP- 30 dubs, 15 SDLHP @70KB, 15 BJ’s @24 (regional standard), 2 rope climbs, min12-17-rest
2. Minute 17-29: 12min to establish 3RM Hang Clean (bar does not touch the ground), min 29-34 rest
3. Minute 34-finish: 400m run, 500m row FT
Completed: 1. 5+3 – was pretty happy, but not entirely satisfied.. Noah almost completed 6 on this one yesterday with the Level 1 staff.. wanna be at that level. Almost there- gotta keep working. 2. 185 - got this pretty easy, but failed at 205 next, after only getting a single, then went down to 195.. rested until the end of the 12 minutes, where I hit 2 at 195, and on number 3, had it slip out of my hands while trying to regrip and stick with the hook. 3. 3:17 -1:20 run (pretty slow I’m told). about 15-20 second transition, then a 1:32-1:37 row.. not bad, but not great either.. I should be hittin’ under 3:10 with that. Gonna do that one again sometime soon. A nice quick murderer suggested by Chris during the programming lecture.
Afterwards though, had a ton of elbow and shoulder pain.. Might take it easy tomorrow depending on how I feel.
Strength: Low-bar Backsquat- was going to do what was written up by Guido, but my legs were feeling nice and strong. The last minute HAD to try and PR.
Completed: 205×8, 225×8, 255×6, 275×6, 295×3, 320×2, 330×1 (PR!)
Video to come soon..
Finished up about an hour later with some skill work..
Skills: Alternating pistols, w/ plate and without..- definitely getting better at these suckers.
Well that’s it.. gonna go shower and hit the sack.. Night yall.
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Tendinitis…
Elbow tendinitis is flaring up.. feels like it used to during high-school baseball from throwing from the outfield all the time. I literally lose all strength, and get a nauseating pain from anything that puts me in the front rack position (cleans, front squat), or forces me to lock out my elbows in the other direction (pullups, snatches). Really feeling bummed. Noah mentioned to me that whenever he gets a minor nagging injury, it discourages him to think that it could be a permanent thing. I’m feeling that way right now.. hope it doesn’t persist.. gonna take it easy the rest of the day, and besides Fran during the cert, I’m gonna rest up.
Anyways…
5/18/2012- Friday- Strength
-Tried doing hang clean, heavy triples.. 185×3, 195×3, 205×2+F..(because no clips on bar..it slipped to the end of the bar).. that’s when my elbow started acting up again. 205×3 again=F
-elbow was in agony at that point.. so called it a day with the cleans.. decided to just squat instead, and work up to a heavy 3RM BS, and a heavy single FS
High-bar Back squat- 225×6, 245×5, 265×4, 285×3 (PR!)
Front Squat- 185×3, 205×3, 225×2, 245×1, 255xF, 250xF (elbow acting up from the front rack..)
Single Legged-DB Straight-leg DL’s- 3setsx20 reps (10 each leg)- 50, 60, 70
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Training.. & Cert this weekend
SeeFit Road to the Cure is quickly approaching.. but even closer is the Level 1 certification that is this weekend! Peak, Guido and Virginia have given me many awesome opportunities recently to teach classes by myself. It has been a great learning experience and I’m excited as heck to take this further and start teaching classes all the time.
Let me fill you in on my training this week..
Monday, 5/14/2012- Didn’t have time for strength so just did conditioning.
5 separate rd’s FT-
5 bear complexes (PC, FS, Press, BS, Press) @155
10 OTB burpees, 200m run
Completed: 2:13 (think I missed one of the complexes), 2:53, 3:19, 3:38, 3:52.. Although I missed that last bear in the first round, an AMAZING workout..
Tuesday, 5/15/2012-
Back Squats -190×10, 205×8, 215×6, 235×6, 250×6
Front Squats- 145×5, 165×5, 185×5, 205×5 -legs felt great.. stronger than they ever have
Push-press (3×4, working up to 3RM/ weighted pullups (superset)
-165+55×6, 175+70×3, 190×3+70×3, 200+70×3
Wednesday- 5/16/2012-
Strength- Snatches -work up to heavy single, hit 155, failed 165 twice
(10x2reps, EMOTM) Completed: @145, only failed 1st rep of set 7, and 2nd rep of set 10
Conditioning: Chipper FT
-1000m row, 200 dubs, 30 Snatches @95, 40 Pullups, 50 G2Overhead @40′s, 60 OH walking lunges @45lb plate
Completed: 24:38
Thursday- 5/17/2012-
Strength- Power Lunges @135 BB, 3×20 alternating, Bent over Rows 3×12 @145, 155, 165
Push-Jerk + Split Jerk, 2×2 @80% of 1rm PP, 2×2 @90%, 2×2@100%
180×2, 195×2, 210x F+1+F, 210xF
Dumbbell SLDL-3×20 alternating legs, @50, @60, @70
-
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Training Logs…
5/9/12- Wednesday
Strength-
- 10×2 Sumo DL- @300.. went heavier than prescribed, and was pretty easy. but felt a little awkward
- Bench Press, 1×5,3,1 Completed- 205×5, 225×3, 245×1
- Sled Pulls- 3x100m (50m under, 50m backpedal) 3sets@180lbs -much quicker than last time I did them.. less rest in between sets, and less breaking it up during sets
Conditioning:
- Nancy- 5 Rounds FT of 400m Run & 15 OH Squats @95- was extremely nervous for this one, as I have a bad history with my OH Squats.. Guido even called me out after the 7PM, since I did strength at like 4, and had been just hanging out putting off doing the WOD.. I kept picking up to feel out the OH squats, and finally at the 8pm just did it. My goal was to take the run’s easy, and go unbroken on the OH squats.. I managed to do it, but got smoked by Jose on the runs..
- Completed: 12:46
5/10/12, Thursday- Rest
5/11/12, Friday- Longgg one…
Strength-
- High-bar BS- 5setsx3reps was the goal———Completed: 185×5, 225×5, 255×3, 265×3, 275×2+F, 285×2+F
- Sled Lat Pulls @250,270,295 -worked in between sets of HBBS
- Clean & Jerk- work up to 1RM, 185×1, 195×1, 205×1, 215×1 PR!, 220xF clean, 220×1 PR!
- Walking good mornings 1x16reps @85, 1x20reps @85.. Completed
- Wallballs for max height 3sets x10 reps @40lb slam ball.. Completed- last 2 sets were better than first (skill acquisition I think)
- ME Strict T2B, 3sets, Completed: 13, 10w/ 10lb DB to 90 degrees, 10 regular
Conditioning: 3, 5min AMRAPs w/ 5min rest in between each (ate 30min before.. stupid..)
1. 12 T2B, 12 Jumping Lunges @55 KB, Completed: 4+8- felt good, but didn’t like the jumping lunges, but went UB every set on ‘em
2. 1 Rope-climb, 10 KB swings @70, Completed: 4+9- Punked out on this one.. forearms were beat from T2B, so went real slow on just about everything..
3. 3 Bar muscle-ups, 9 DL’s @275, Completed: 3- Just didn’t have anything left in the tank, and my hands were in agony.. So close to ripping. Last workout, and I again punked out. wasn’t happy, but still was beat afterwards..
Overall, good training day, minus the punk-out on the met-cons.. The strength was good.
5/12/2012- Saturday- Rest
5/13/2012- SeeFit Test Day!
Conditioning: Grace FT- 30 Clean and Jerks FT, Completed: 2:41, PR by 52 seconds!
Then testing the AMRAPs for SeeFit’s Mini-Station Competitions
1. Ascending ladder by 2′s, T2B & Box Jumps @24in (hip extension on top of box) (so, 2,2,4,4,6,6,8,8…etc..)
Completed: Got through the round of 10, and 10 T2B
2. 10 Power Snatches @75, 10 lateral OTB burpees, for total reps
Completed: 57 total reps
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SeeFit!
It’s really cool seeing this whole roadtrip for SeeFit come together. Adam and Helen (the couple that created SeeFit), and Jon Weislow have been nothing short of spectacular throughout the planning process. They have really taken charge (and none of them are coming on the trip!) to make sure this trip is a success. I am absolutely so freaking appreciative for it all, as I know it’s going to be an awesome trip, as well as raise a ton of money for children with visual impairment. Our goal? $50,000. Do I think we’ll hit it? I think we’ll WELL surpass it. However, still a lot more to be done. Excited to be done with everything else, so that this can become my main focus.
Training Log:
5/6/2012, Sunday- Rest- Felt great to take a load off, as my feeling sick continued. Really starting to appreciate my rest days…
5/7/2012, Monday-
Strength: Backsquats (lowbar) 5setsx5 -working up to a 5RM
-185, 225, 255, 275, 285***PR! (first time trying it.. ha)
Frontsquats: 3setsx6reps
-145, 165, 185, 195 -felt really light so did a 4th set..
Strict press: 4×3 (working up to 3RM)
-125, 135, 140, 145×2+Fail
Max Attempt Diamond Pushups- 2sets: 31 & 34reps
Reverse Hypers- 3sets x15 @90lbs
[Practiced the potential SeeFit comp WOD's] ME UB Pullups=48, ME UB KB Swings @70=31, Max dubs in 30 seconds=49
Conditioning: FT, 50 Squat Clean Thrusters @95, 50m Burpee Broad Jumps, 150 Dubs
Completed- 10:49 – Absolutely wrecked me. The cardio is what held me back on this WOD.. went 15, 5, 5, 3, 3, 3, and a buncha 2′s and some singles until I finished..brutal.
5/8/2012, Tuesday- Conditioning- Rest
Strength- Hang Snatches- 2setsx3, 2setsx2, 1setx1- working up to a heavy single.. (had percentages, but no idea what my hang snatch PR is)
Completed: 115×3, 135×3, 145×2, 155×2, 165xF, 165xF, 165xF, 165xF- called it a day with the snatches.. so close and yet so far away..
Here’s one of my close calls at 165: coming soon…
Romanian DL’s: 4x8reps, 205, 225, 225, 235
ME Strict Pullups & GHD’s 15 reps.. 3 sets of each
Pullups- 18, 13, 13
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Training Log.. (Getting sick…)
You know that feeling when you get that sore/tingle in the back of your throat? Yeah, I’m feeling that now, and it’s getting worse as the day progresses… Hope I’m not really getting sick. Anyways, went in today and did strength as planned.. Went a little something like this:
5/5/2012, Saturday-
BackSquat- 185×5, 225×3, 245×2, 265×2, [90% of 1RM and above] 280×1, 290×1, 295×1, 300×1, 300×1
BenchPress- [Find 5RM] 185×5, 200×5, 205×5, 210×5, 215×4(+1 forced rep)
Pullups 2x max attempts (1 kipping, 1 strict)- 40 kipping (52 previous PR), 16 Strict
Weighted Ring Dips @30lb vest- x2 sets, 10 reps, 8 reps
Sled Pulls (50m, under the legs pull, 50m back, squat back pedal)- 2sets @160, 1set @180
-Felt exhausted, much like after a met-con, on everything. The backsquat at 300 felt awfully heavy, or I woulda went up to 305. The BP wasn’t feeling good, and it has been a while since I last did it. Pullups weren’t on (think the bar was weird..one side had more bounce than the other side)..and the ring dips were tough. Sled pulls- don’t even get me started. Painful, but a good pain.
Overall good day of training- gonna rest up hard to try and recover before this thing hits me full blast.
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Sat down with Guido, my coach, owner of Peak360, as well as 2012 qualifier for the CrossFit Games out in Cali’ in July! Excited to meet him out there on our philanthropic roadtrip- an exciting time for everybody at Peak, no doubt. Anyways, got some quick help with my programming, and honestly, since putting on about 15 pounds since going back to meat I’ve really not had a ton of structure until this week.. Well, in the end what we decided on, especially now that school is over, I’m gonna make my main focus strength and cut down on metcon’s: 5 days a week of strength, 3 days worth of metcons..
M=S/Metcon, T=S, W- S/Metcon Th.=Rest Fri=S/Metcon, Sat-S, Sun-Rest
We’ll see how I feel on June 7th. Hopefully by then, I’ll have made some GOOD strength gains.
5/2/2012- Wednesday-
Strength:
Power Cleans-4×3 reps -75%, 85%, 90%, 95%
Completed: 185, 200, 215, 225 1+Fail on 2nd rep- all touch and go.
Weighted Pullups @55 (kb & belt)- Reps completed: 6, 5, 5, 3
Romanian DL’s- 3x8reps, Completed: 165, 185, 210
Conditioning: FT, Buy-in: 1000m run, 3 Rd’s of: 28 KB Swings @70, 28 OH walking lunges @45, buy-out: 1000m run Completed: 19:06
-overall, REALLY good training day.. Hamstrings are still smoked (2 days later) from the Romanian DL’s.. great movement.
5/3/2012- Thursday= Rest
5/4/2012- Friday- Strength:
4x3reps Hang snatch pulls- 135×3 UB, 155×2+1, 165×1+1+1 (ugly), 145×3 UB
Snatch Balances- 6×1 (working up to 1RM)
-115×3, 135×2, 155×1, 165xF, 165xF, 165xF, 165xF, 135×1+F – really have some mobility issues with my overhead stuff that needs to get ironed out if I want to get good. I’ll post a video at some point, btu for whatever reason I have to put the bar really far back, and my chest is at more of a 50 degree angle, than it should be. I honestly cannot tell what it is that I lack in that causes this- my goal is to figure it out.
Good-mornings+Bent-over Rows- 3setsx12
-GM-95, 115, 125 BO Rows- 135, 145, 155
Conditioning- later that day @CrossFit 305- Titled: WOD Across the Country- SeeFit’s National WOD:
50 Dubs, 45 walking lunges, 40 T2B, 35 DL’s @135, 30 C2B Pullups, 25 Cal. Row, 20 KB Swings @70, 15 Box Jumps @30in, 10 SquaClean Thrusters @135, 5 Muscle-ups
Completed: 14:57- Noah beat me by like a minute, but nobody else even came close. Good workout with relatively light-weights, that I was able to plow through. Cardio is definitely not where it used to be, but listening to Guido, that doesn’t matter right now- the importance is building my strength. My cardio I can build later, and is much easier.
Body is feeling beat up. Tomorrow excited for strength, and then a much needed rest day on Sunday.
Peace!
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