Deadlift

Knee was sore after yesterday's workout so worked on Deadlifts this afternoon, and tried to work on anything that didnt hurt/involve my knee.

A1: Deadlifts (6x3)

A2: One Arm BB Snatch (6x3)

B1: DB Bench Press (6x10)

B2: Weighted Pullups/Chinups (6x5)

Deadlifts: 315-325-355-375-380-400

DB BP: 70-70-75-75-80-90

Deadlifts felt great. Took a 90 second break in between exercises, and the bench felt great. Didnt think i was going to be able to get 90 but i was glad to get 10 reps

One Arm Snatch: 45-65-65-70-75-85

Pullups:25-35-45-45-50-50

Snatches still hurt my knees, but the one arm snatch were ok. 85# was a little challenging at first, but once i got the legits of it, they were pretty easy. I still need to work on my pulling strength. 

Its been almost a little over 3 months and my knee hasn't really gotten better. Tomorrow is my follow up appointment with my doc and i hope he will figure out what the hell is going on!

Monday

Felt a little left out from the Crossfit Courage Games this past weekend. Due to my injury, it felt really weired from being an athlete, to being on the other side as a judge. It was great watching all the athletes compete their hearts out.
Warmup:
5 rounds
5 Hand Stand Pushups
10 Chest to Bar Pullups (no kipping)
20 Double Unders

My plan today was to do heavy back squats. On the very first rep, my knee couldn't handle 135# at all! Felling really pissed off about this, i had to change it to Front Squats.

Strength: Front Squats 5x3
Finished my last set with 225#.
Knee felt ok.

Met Con: "Ladder Up"
2-4-6-8-10
SDHP (95#)
Thrusters (95#)
Bar Muscle Ups
Peeled off another layer of skin.  But still loved this wod.

Ladder Up

Courtesy for Crossfit Old Town.

1 Squat Clean (135#), 2 Ring Pushups, 2 Squat Cleans. 4 Ring Pushups, 3 Squat Cleans, 6 Ring Pushups, 

4 Squat Cleans, 8 Ring Pushups, 5 Squat Cleans, 10 Ring Pushups, 6 Squat Cleans, 12 Ring Pushups

7 Squat Cleans, 14 Ring Pushups, 8 Squat Cleans, 16 Ring Pushups, 9 Squat Cleans, 18 Ring Pushups

10 Squat Cleans, 20 Ring Pushups.

135# felt light, until i got to 5 squat cleans. The wod was pretty taxing, but the ring pushups took forever!

COT WOD

Warm up:
5 rounds of "Cindy"
5 Chest to bar pullups (no kipping)
10 Puhups
15 Squats

Strength: Deadlifts

Today's wod was courtesy of Crossfit Old Town with a little twist.
Every 90 seconds perform 2 Deadlifts for 10 rounds.
Started with 315# and slowly increased the weight each round. Really didnt have a strategy on the weights, but went with what felt ok. My weights for the rounds were: 315, 320, 335, 350, 375, 385, 405, 410, 425, 435.
Felt really strong and i think i would have pulled 450.

Skill work:
Played around with single arm barbell snatches into windmills. i was able to get 95#.

Cardio Day

Worked really late today so i only had half hour for cardio. Did the daily wod from Crossfit Endurance
60:30:12
60 seconds on, 30 seconds off, for 12 rounds on the Concept 2.
This ended up being harder than i thought. My distance were great the first 2 rounds (312m and 315), but i was gassed by the 3rd round (281m). The worst round was the 11th (246m) but gave it my all on the last round with 314m.

Total: 3338m
Averaged 278m per minute...lame!

Sunday

Warm up:
5 rounds:
5 Front Squats (135#)
10 C2B Pullups
20 Double Unders

Strength:
Snatch
2-2-2-2-2
Worked up to 80k before i started to feel it in my knee.

Met Con:
AMRAP in 10 mins of:
1 Rope Climb (leg less)
10 Burpees

Got this from a previous workout from Blair Morrison and Anywhere Fit.
The burpees were fine, but by the 7th round, the rope climb got harder and the burpees were ugly.
Finished with 8 total rounds.

Deadlifts & Running

Did my workout today at my local Globo Gym today. Wasn't crowded and i was able to do my wod uninterrupted.

5 Rounds:
10 Deadlifts (315#)
400m run on treadmill (at 15% incline)

Time: 22:36


Did the first 3 rounds of the deadlifts unbroken, while the run got harder and harder. The last 2 rounds were really tough. Couldn't do the deadlifts unbroken, but the run was almost a crawl.

Finally...

After a couple of poor training days, today was finally a good day. The last couple of days, my knee has not been feeling hot. I think i just might have to schedule an MRI and just figure this shit out and see what my next step should be. 

Warm up:

3 rounds of Cindy

5 pullups

10 Pushups

15 Squats (knee felt fine)

Strength:

Front Squats

15-12-9

Used 95# for the first set, and 115# for the last 2 sets with little to no pain.

Paired the front squats with 5 bar muscle ups, which tore up my hands: 

But still love the movement. This will definitely help with muscle ups on rings.

Met Con:

50 Double Unders (each round)

30-20-10

BB Bench Press (135#)

Time: way too long!!!

This was tougher than i thought. I really thought i could get this in under 8 minutes, but i hit the 5 minute mark on my second round. My chest was fried from the muscle ups, and the reps on the bench press got harder on each one. Finished with an ugly time of of 11:35.

Globo Gym wod

Couldnt make it to my box today so i had to workout at my local globo gym, and i really cant stand workingout there.  This gym has rings (which no one EVER uses, and are right over the one and only squat rack)  and the heaviest kettlebell is only 50#. So i had to figure out what my wod would be since im not allowed to dump any weight. So Olympic lifts were out of the question.

21-18-15-12-9

KB Snatches per side (50#)

5-4-3-2-1

Muscle-ups

Time: 9:36

When i started this wod, i had the space to do my snatches and muscle ups, but there was this annoying guy who wanted to use the squat rack and the rings at the same time i was doing my wod. so i had to wait while he got a set in so that really killed my time. He didnt even squat safely, and didnt even want my opinion!!

I think i could finish this wod in sub 9 or even 8. Have to try it at my gym soon.

Cardio: Courtesy of Crossfit Endurance

Row 20 mins for totoal distance.
Total Distance: 4833
Split: 1:51
Cal: 309
I know i can do this a lot better. Will do this again.

Wednesday

My knee took a toll from a long day at work yesterday. To make matters worse, i wasn't able to even workout at all. I did go to the gym, but after, my warm-up, my knee was in no shape at all to do anything. I thought about muscling through my workout, but it would not do me any good to make my knee worse. So a forced day off!!!!. Today was my makeup day, but i still had to take it easy, since my knee isn't fully recovered.
Strength:
Front squats:
10@65#
8@95#
6@135#
4@140#
2@155#
Felt like i could have done more but i'm still taking it slow but frustrating at the same time.

Met con: (borrowed idea from Blair Morrison and Anywherefit)
(Didn't have much time so i had to modify from 500m to 250m with a 2 minute clock)
5 rounds:
With a 2 minute running clock, row 250m then do AMRAP double unders for the remainder.
Rest 1 minute between sets, record double unders completed.

Goal was to recover as fast as possible between sets.
All my row were under 45 seconds, and my double unders got progressively better. Couldn't get in a good ryhtm until my second round. I only got 45 the first round, 55 the 2nd, 65 the 3rd, 60 the 4th, and 69 on the last round. My total number was  294, goal for next time will be 350. My recovery was great between sets. will have to try the original workout.