Workouts for the Week of 03/16/09

My shoulder is feeling significantly better. The swelling in my AC joints is significantly less, and I am feeling pain only when I pull my arms across the centerline of my body. I am a few short weeks away from being able to do full WODs again. No need to rush though, JDP has been giving me plenty to work on without involving my crippled shoulders

Monday

Shoulder is feeling a little wonky today; Better than in the past. It doesn’t hurt per se, it just feels weird. My entire body is tired and crappy from all the bad food I ate. It is amazing how it affects me!  I actually felt worse after 4-5 days off than I did immediately after my last workout! My Psoas has been bothering me a little too. The WOD was another ass kicker:

Four Rounds for Time:

• 400m Run
• 50 Squats
• 30 Box Jumps (24″ Box)

My Time: 24:33. not the best time in the world, and not the worst time in the world. It is a supremely difficult workout, and seemed to work the aerobic and both anaerobic systems. I am not sure whether to attribute my exhaustion to the workout, the fact I was on a fast day after half a week of carb fests, or the fact that I actually felt a little dehydrated. At any rate, I didn’t perform my best, but I did the best I could!

I went to Kung-Fu and taught class as well, and did quite a bit of Warton active-isolated stretching. I am trying to make my teaching more engaged and hands on. When I got home, I did Triggerpoint, which seemed to have somewhat of a magical effect on my psoas. Weird.

Tuesday

A Kung-Fu day. I mainly hung out in the back room. I did a full compliment of Wharton stretching, and a nice long Triggerpoint session, and a little mini workout with pal Andy:

135lb Deadlift x 25, 20 Ring Rows, 185lb Deadlift x 15, 20 Ring Rows, 205lb deadlift x 5, 20 Ring Rows.

Just a little diversion.

Wednesday

When will I learn? My shoulder hurts a wee bit more from all the ring exercises I did on Tuesday (I admit to doing some ring dips). Anyway, another day another dollar. At Crossfit:

For time:

• 2000m row
• 2″ rest
• 1 mile run

My time: 20:04 including the rest period. I had an 8:14 (or so) split on the row, where 7:30 is considered pretty good. I admit to phoning in the run somewhat, but I also admit to my legs being paralized after the row. Whatever that muscle is on the front of the shin, it was numb. Yikes!

The rower is a beastly contraption and I hate it (but in a loving way).

Thursday

Guest torturer coach, Lance Cantu! What a bad dude he is. Everywhere you look at Crossfit Central, there’s someone to look up to.

For Time:

• 50 – 40 – 30 – 20 – 10 Kettlebell Swings @ 1.5pd/Situps

My Time: 11:51. This was the first time in quite a while I’ve done the recommended WOD, and it felt good to do so. I scaled down to 1 Pood because of the kettlebell, but also scaled up to my new AbMat. Not quite making up for the half pood difference, but it’s something

There was also a supplementary workout:

Five Rounds:

• 25 Air Squats
• 100 yard farmer walk with two 1.5pd kettlebells

I initally thought that we’d have to do the squats with the kettlebells, so I picked out 1pd kettlebells. After receiving clarification that they were air squats, I upgraded Mark and I managed three rounds before time ran out. That is an exercise that truly challenges the grip strength!

Friday

Conditioning class time! I continue to inflict primarily lower-body workouts on my class due to my shoulder. I will likely discontinue this in the next few weeks and start inserting upper-body and core workouts into the programming of the class, and just not do those exercises. My shoulder NEEDS to get better and I am not helping out the process.

For Time:

• 250 Squats
• 250 double-unders

My time: 11:40 (I think, didn’t write down times today. I will do it and update Monday)

Tabata:

• Farmer Walk (selection of 55lb dumbbells and 35lb kettlebells, as well as 20lb dumbbells)
• Body Blasters
• Medball Slams
• In-Outs (paralellettes)

The Farmer Walk is a truly excellent finisher. I will keep that in the rotation regularly!