The prowler revisited.

Today I had more of a classical cross fit training session.  I am really starting to get over these injuries that have been plaguing me over the past couple of months… hell, it’s been since December 2011 when I pulled a muscle in my lower back.  It still bothers me, but some recent dead lifts really helped out (I am totally confused but it’s nice not having back pain.)

Anyhow, I am still bothered by my elbow, I can’t support much weight with that arm, and while my grip is getting stronger, I still can’t do certain routines, it’s really frustrating.


Anyhow.  normal warmup,

  • 5-10 minutes on the tread mill.
  • 500 meter row
  • stretches.

The strength portion was the bench press.   5 rounds @ 135lbs  I thought I could go more, but my trainer didn’t want to push it too hard.  I did this about 3 weeks ago, and I felt better than last time.  I suspect that the next time we do this I’ll be over 140.

The WOD was broken down into two routines.

  • 3 rounds with no break.  The time it took to finish the first exercise determined the time for the second exercise.
    1. The prowler with 70 lbs (two 35lb plates) pushed as fast as I can for 25 yards.  The prowler is a metal sled that I push across a parking lot.
    2. Rope climb – start on my back and using my arms, pull myself to a standing position and then lower myself down, as many reps as possible in the allotted time.

The second part of the routine was where I ran into trouble with the arm.  I was supposed to do a kettle bell one arm thruster, with a 35lb weight, but the kettle bells tweak my wrists badly, so we typically use a dumbbell as a substitute.  But not today, I could not even lift the dumbbell from my waist to my shoulder with my bad elbow.  So we beat the crap out of the other shoulder.

  • 8 rounds, 20 seconds on, 10 second rest – one arm dumbbell thruster…  I really wish I wasn’t injured.  All those reps hurt…
  • Second part was the following
    • leg lifts with a 8 lbs weight, 4 sets; 20 seconds on 10 second rest.
    • Sit-ups holding a 35lb dumbbell at my chest.  4 sets; 20 seconds on, 10 second rest.

I hate those sit-ups sometimes.  The first set I could barely lift my back off the mat…  but I finished them.  This was one of those routines where I get compliments from my trainer about how much will power I have.

I don’t like to quit…


6 thoughts on “The prowler revisited.

        • That’s awesome. Was that for strength or conditioning? How many rounds did you do with 4 plates?

          I have not done the prowler for strength in a while. It’s always for conditioning. I’ll have to remind my trainer next time I see her.

          • It ended up being 260 with the sled included (about 140 more than me haha) and I actually do it for both strength and conditioning. There is a big open stretch behind my gym that I use for attempted sprints, that realistically end up being quick jogs. The goal is to push as much as I can (with proper form) and then when I do just straight condition days I am usually 3 times faster. Hope you have a great next work out!

  1. Very Nice! That’s a lot of weight to push around. Now you have me curious; I have to see what my new max is on the prowler now.

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