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.
- 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.
- 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…
I love/hate the prowler! It motivates me like no other and was the start of my interest in true strength training. Great post 🙂
The prowler is a fun toy for sure. I take out a lot of my frustration on that exercise 🙂
I did it today with 4x 45 plates and got cheers when I was done! Thanks for the inspiration 🙂
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!
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.