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
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…