Leen said:

Post edited 6:46 pm - January 27, 2009 by Leen

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I think I will use this to track my numbers and see how I am progressing/regressing

Jan 28th

First day back after 2 weeks of resting the shoulders and ribs - not allowed at this time to lift weights over head or do any burpees or push ups - that sucks but it is necessary to take this rest to prevent further damage to the shoulders - hopefully the locked ribs will get better soon too . In the mean time will be doing alternate workouts for lower body

Warm ups - did exercises that I am to do told by physio therapist and foam roll and the other warm up ones on board except pull ups and dips

Today's WOD

40 walking lunges

40 sit ups

4 rounds for time

completed in  10:41

Pleased with that

Jan 31st

Warm up as usual

WOD (Modified)

750m row followed by 7 rounds of

4x   24 kg KB Deadlift

10x 12 kg KB Swing (Russian)

Time 10:12

Cool Down - felt good - took it easy doing the rows - enjoyed the WOD tdy

Post edited 9:25 pm - February 4, 2009 by Leen

4th Feb

CFWU - worked on trying to get a double under - just not getting the wrist to move faster - will continue to work on it

WOD

5 snatch balance  (substituted with 250 m row)

10 box jumps

AMRAP in 15 mins

As cannot do any overhead stuff yet -substituted snatch balance with 250 m row

Did 7 rounds in 15 mins and about 100 m row

Cool down

All in all a good day wanted to get another round or 2  but cannot race with the rowing either not yet anyway - slow and steady with everything for now - better than nothing at all   

7th Feb

CFSWU

Worked on the still evasive DUs

WOD

5 DL

5HSPU

5 rounds for time

Substitution for me was

5 KB DL (40kgs KB)

10 walking lunges

15 situps (added by Ian as I finshed the first round of lunges)

5 rounds for time

 finshed in 6:10

Worked on the DUS and almost got one Thanks to Chris and Eh Zed for all the tips and support

Today was good

Post edited 8:23 pm - February 11, 2009 by Leen

11th Feb

Today when I went in was feeling pretty low - felt like I had regressed a lot - have achieved nothing etc etc - yes very negative - not good - but that was how it was - was not sure if I would be able to do the WOD - Back squats

CFSWU

Worked on the elusive DU and today was the day I charmed my elusive buddy - yup I got 4 maybe 5 DUs - no not consecutive ones but in singles but got them - yipee - that put a smile on my damper face.

WOD

Back Squats

3 3 3 3 3 3

Partnered with Margaret -

55  75  95  115  135  145lbs (PR)

V sit - not sure for how long

Cool down stretches

Went in went back home -

finally managed a DU and also got a PR in the back squat

14th Feb

CFSWU

WOD

DL 2 2 2 2 2

Press 3 3 3 3 3

As press still out of bounds did only Dead Lifts

95#, 115#, 135#, 165#, 185#, 205#, 210#, 215 # (failed)

Although I had lifted 210# before - it was during the CFT and only 1 lift but happy that I got 2 in today and I felt good about the lifts - does that make a PR dont know - does not matter really - only trouble I had was very sweaty hands - should have chalked more - at 205 2nd lift bar slipped out of my hands - would have love to get that 215# under the belt too - next time with lots of chalk

Post edited 7:34 pm - February 18, 2009 by Leen
Post edited 7:34 pm - February 18, 2009 by Leen

18th Feb

CFSWU

Did the Med Ball throw challenge - did not make it too far - meh - shall I blame my shoulder- mmm - that would not be fair - I sucked at it - did not do very well at that - but it was fun

Worked on DB snatches - as I am still not sure if I can lift weights overhead - I did not venture too heavy a weight - went up to 20# DB and then stopped as I was worried that I may regret later if I went heavier - there is always another day

WOD

DUs as many as possible in 10 minutes

Having got my first DU exactly a week ago - todays workout was not going to be a super performance for me - I was hoping to get double digits in the 10 minute mark but managed only 6 - yes single digit - only one to do a single digit I bet -  but that is 6 more than what I could do last week so I am happy about that

Thanks to David L for his words of encouragement and support and

Thanks to Chad for his tips on getting some more in - I tried but just was not getting it - lesson learnt is practice, practice and more practice

20th Feb

Went and got my leg looked at today as I still had some pain and was limping - have been told that I managed to sprain my medial collateral ligament - so I have to wear a knee splint/brace at all times except when sleeping ofcourse - what does that mean as far as working out is concerned - no working out with heavy weights or where I have to use my knees ofcourse - but I need to do that much as I hate it so that I can recover.

I seem to be jinxed - just when my shoulder was getting better and have been told I can do push ups and pull ups and overhead weights as long as it is not too heavy to start with and lots of stretching of the chest after the workouts - my knees had to get into trouble again - oh well - I guess my body has decided that it can work only one half at a time I suppose - I hope this cloud of injuries that is hanging over me goes away soon and I am injury free soon and doing all that I can and want to do

So next week I will be back - hopefully Chad will let me - do some kind of workout scaled or varied versions of what is on the board.

26th Feb

CFSWU

I was a little worried about working out tdy - last night after shovelling snow - my ribs were hurting - shovelling in Jan is what I think caused them to lock - so I was a little concerned - felt good this morning and in the noon the ribs once again felt like it hurt - almost cancelled going to the workout - stretched a bit at work and felt good - no pain or discomfort so it was all good

WOD

KB Snatches used 8 kg KB (Yellow)

D-ball Slams used 20# ball as all the 10# were being used

20 - 15 - 10 - 5- 10 - 15 - 20

Time @ 13:32

Was a good workout - no pain anywhere - knees were a bit tired but no pain -

was happy with the time - I think I lost form towards the end in the last set of 20 with the snatches  using my non dominant left arm

Was a small girls only group so was rather quiet except for my grunts  towards the end 

4th March

Warm Up - 500 m Row (took it easy in this one - is rather uncomfortable doing it with the brace) - 2x 10 sit ups and 10 back extensions followed 2 x 10 RDLs, 5 Press, 5 Push Press (all with a 35# bar) (RDL = Romanian Dead Lift)

WOD

DL (5 5 5) 5 5 5 across (3 sets of 5 with the same weight)

PP (4 4 4) 2 2 2 to max

DL (115#, 135#, 165#) 185# 3 sets of 5

PP (45#, 45#, 55#) 65#, 75#, 85# failed 95#

1 min L sit (did an N sit instead and in one go - so whole minute hung there without taking a break)

Cool Down

Todays Thoughts: Should have tried 90# instead of jumping to 95# as last time I had done only upto 85# and my leg had moved in the 3rd lift that time - this is on Jan 1st 2009 - so today was better in that regards. Deadlifts I  stayed with 185# - should I have gone higher dont know - could I have gone higher maybe with some - oh well it is done - I will be so happy when I am over all this stupid injuries - there are times when I feel like quitting - feels like I am stuck and not moving forward but backwards instead - yes feeling very down today hence the negativity- tomorrow is another day - will try to be more positive - with that in mind ……..