ModWOD Tuesday

Iron scap

5' double unders

Backsquats

5-5-5-5-5

35#-57#-68#-80#-100#

3-3-3-3

111#-123#-134#-146#

2-2

157#-168#

1-1

179#-190#

5rds

0.5m airdyne

10alt dumb bell curls 25#

4x10sec L-sits

5rds

10alt tire step ups

20#medball airsquats

4rds

1' plank

15 leg raises

50 push-ups

Mobi

1hour of kick board swim

Modified wodding

Felt pretty good the last couple of days. Did a lot of cleaning around the house and yard work. I do feel pain in my arm with certain movements but overall it's been better. 

Trying to go heavy but I don't know if I'm scared to put on more weight, or just don't have the strength for it. 

But that is not important right now. I am listening to my body and that is good. I always have though which makes it almost more frustrating that I am hurt. The doctor said it's an injury that developed over time, so there is nothing I could have done to prevent it. 

It's going to put me to a reset. But until the reset point I am going to do what I can. At the gym, at home, and in general. 

Mentally this has taught me a lot. It's put things into perspective. I have learned to be even more supportive of other athletes but I also had to learn how support for an injured looks like - and how some may be thankful I am out. 

There is a fine line like with so many things. Psychologically, it's just really interesting to observe.

Despite all the challeging moments of pain and/or depression I can say that I am definitely becoming a better athlete because of this experience.

Monday

Ironscap

WOD 1 

4rds

.5mile airdyne

16 alternating 25# DB curls

20 tire step ups

WOD 2

4rds

500m row

1' plank

20 leg raises

Mobi

Tuesday

Ironscap

Backsquat

3-3-3-3

Up to 80kg

1-1-1-1

Up to 100kg

5-5-5-5 up to 70kg

Row 500m in 2:00

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Row 500m in 1:57

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Row 500m in 2:07

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Row 500m in 2:04

1' plank

5 of each: pull up negatives/24"box step ups/ring rows/leg raises

Cool down 1k row 4:45

Mobi

Squats and airdyne - airdyne and squats

Here is what I did yesterday and today. 

Felt sore and some pain in my deltoid, infraspinatus and teres (minor

 and major). My biceps, wrist, elbow and forearm have not been bugging me lately. I do think my triceps (long and lateral) hurt though. Or the corabrachialis. Maybe they are just sore beause they try to compensate? 

Anyway, I did have some more headaches today while doing Ghd sit-ups... I will not do them for a while. And pistols didn't feel too good on the right calf...rest as well. 

Wednesday

Warm up

Roll

5-5-5-5 ring rows

25/25 Ghd 

1' plank hold 

Squat holds

Front squat 

3-3-2-2-2-1-1

Up to 170#

WOD 5rds

1m airdyne

20 toe to rig raises

20 alternating dumbbell curls 20# each

Airsquats

Mobi

Thursday

Roll

Iron scap

20 leg raises for quality

50/50 ghd

WOD 3rds

1m airdyne

5-10 sec / 3 rep L-sit

20 alternating DB curls

3 x15 calorie airdyne sprints 

Goblet 35#squats and Pistols and planks for fun in 10'.

Mobi

Working out while injured

Yes, I have an acute c5/c6 disk herniation, as well as a knot into left palm that has today been diagnosed as Vikings Disease/dupuytrens contracture (beginning stage) but the pain and discomfort is not going to stop me at the gym. To a certain extent that is. Obviously I cannot do overhead stuff or hang on the rings, do pull ups etc but I can squat (front, back, one-legged, goblets), I can hit miles on the airdyne, slow one on the rower and do lunges, leg raises, planks, one-armed stuff etc. I am working around my injuries. 

I have to do this because otherwise I would allow depression to creep up, and I would probably encounter other health problems to develop. 

Yes, it's hard to not do the things I love in the way that I would like to, but I have to deal with it and tell myself that it will be ok. That I will be ok. 

Monday

Warm up

50/50 Ghd

Airsquats

WOD 1

5 rounds

1.5m airdyne 

1'plank

3-3-3-3 front squats (light)

WOD 2 

5rounds

10 right arm 35# KB snatch

50m 100# sled pull

10 alternating pistols

 

Stretch

Tuesday

Iron scap

Roll

Band

5-5-3-3-3-3-2-1

Backsquats up to 210#

3 position power clean

Up to 130#

WOD 

3k row in 13:30

25 Stabilized planks

25 Toe to rig

30 alternating 20/25# DB curls

Mobi

Do more squats

While my neck has been feeling much better recently, my left hand is now in a splint. Whoop! Whoop! My doctors don't know yet what is wrong, but I have a knot under the skin in my left palm, that's sensitive to touch and causes tingling in my hand. They want me to rest it and take ibuprofen. They don't think it's a cyst, and the knot does not seem to be attached to a tendon. It also did not show up on X-rays. I guess, that's a good thing. But of course it limits even more what I can do at the gym. Can't grab or hold anything. Anyway, I went today, and we watch a bit of  the Games. Patrick Burke, the owner of MBS - the gym I go to now - finished 9th today in one of the Games WOD. Pretty good. I coined the term "Six Pat" since he is at the games for the sixth time! Pretty impressive. Let's see where he can finish. It's pretty cool to watch him compete.

So, at the gym today I did this:

Warm-up

100 air squats

100 alternating pistols

WOD:

3 Rounds of

about 250m 100# Sled pulls

20 alternating tire step ups

1.5 mile air dyne (use legs only)

1' plank hold

20/20 GHD

Mobi