Take care of yourself

Re: Take care of yourself (LiveSTRONG)

Sonofabitch Filthy Fifty hurts ... no getting around it. That is one disgusting workout. I cut the burpee and tuck jump (double unders) reps to 25 because it was apparent five burpees into the set that I was either going to a) collapse or b) vomit.

The splits:
50 box jumps -- 3:53
50 jumping pullups -- 6:12
50 kettlebell swings 35# -- 4:46
50 walking lunges -- 2:21
50 hanging leg raises (sub for knees to elbows) -- 5:37
50 45# push presses -- 2:32
50 back extensions -- 2:38
50 wall-ball shots 20-pound ball -- 5:53 (legs started to really fail on me here)
25 burpees -- 5:22
25 tuck jumps (sub for double unders) -- 2:48

Total -- 42:07

 

Re: Take care of yourself (LiveSTRONG)

Started working out in our prison gym (a dusty tent in with a few weight benches and such) tonight.

Here's my log:
Pull-ups: 8, 6, 4
Upright rows: 10 x 60, 8 x 70, 6 x 80
Bent over row: 10 x 70, 8 x 80, 6 x 90
Shrugs: 10 x 90, 8 x 100, 6 x 105
Rear delt row: 10, 8, 6 x 35 (we have no barbells, so I had to use a 35 pound kettlebell)
Curls: 10 x 65, 8 x 70, 6 x 70
Preacher curls: 10 x 40, 8 x 50, 6 x 60
Reverse arm curls: 10 x 45, 8 x 55, 6 x 65
Wrist curls: 10 x 45, 8 x 55, 6 x 65
Reverse wrist curls (which really suck, by the way): 10 x 25, 8 x 35, 6 x 45

Advil: 2 x 200mg

 

Re: Take care of yourself (LiveSTRONG)

A setback to report on the swimming front.

A couple weeks ago, took a spill on my mountain bike -- just riding through the neighborhood and trying to hop a curb (yeah, I know ... I'm 40 and still a dumb ass). Didn't quite clear it and I went flying onto the sidewalk.

Anyway, the brunt of the impact went through my right shoulder and I still don't have full range of motion. Went to the doctor and found out the bike crash worsened my existing AC joint arthritis.

Bottom line: it's tough to swim 1.75 miles with one good arm/shoulder, so my open water swim isn't happening. I can still get in the lake and do shorter distances with a shorter stroke and/or side stroke, so I can't complain too much.

And I guess my big league pitching dreams are officially down the turlet ...

 

Re: Take care of yourself (LiveSTRONG)

I seriously need to find a way of getting over my phobia of doing heavy deadlifts. Twice in my life, I've thrown my back out ... once doing squats, once (embarrassingly enough) picking up a two-pound bag of trash out of the can to take it to the dumpster. If you've ever gone through it, lifting anything heavy with your back freaks you out.

I did some deads today, got to 285, then froze. I never felt my back twinge, and when I got through the lower part of the movement, I was able to blast it pretty well. But I couldn't bring myself to go to 315. Went back and did some back extensions with a 30-pound kettlebell. Need to continue to strengthen the lower back. My deadlift form may not be great either. I can't really self critique it. Next time I do them, I'll ask one of the PTs to just watch and make sure I'm doing everything right.

 

Re: Take care of yourself (LiveSTRONG)

Cosmo, why worry about it? Continue working out with the weight you're using, keep strengthening your back like you're doing and take what comes. Work on form and the weight will come. Better to have good form and lower weight than higher weight and a rounded, funked-up back.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Yesterday, first time at the gym in two weeks, first time since my sinus surgery July 26. Wow, it goes quick.

Bench press, 115 x 7, 5, 3, 4

Shoulder press, 7 x 1 = 65, 75, 85, 95, miss 100 (ugh), 90, 90, 95. Put on 75 and did eight shoulder presses; when I could do no more, I kept the bar on my chest and then did seven push jerks. Finish.

Joe

 

Re: Take care of yourself (LiveSTRONG)

Point taken, joe. I do want to have someone give me an objective opinion on my form, for sure, before trying anything crazy heavy.

Did a CrossFit from a few days back today:

For time ...
75-pound thrusters, 30 reps
15-foot rope climb, 3 ascents (subbed with seven jumping pull-ups per ascent, since there's no rope at the gym)
75-pound thrusters, 20 reps
14 jumping PUs
thrusters, 10 reps
7 jumping PUs

Finished in 11:30. Quick, efficient, sweaty workout.

 

Re: Take care of yourself (LiveSTRONG)

16 miles on the bike ... mix of pavement and double track. 79 degrees, no humidity, bright and sunny in the middle of August. This just doesn't happen in Central Va. Glorious ride.

 

Re: Take care of yourself (LiveSTRONG)

Did 60 kms (about 37 miles) this morning. Gorgeous here too!

 

Re: Take care of yourself (LiveSTRONG)

You're my new hero.

 

Re: Take care of yourself (LiveSTRONG)

Today's WOD was brutal ... AMRAP in 15 minutes of 10 reps each of kettlebell swings, box jumps and dips. Called for 2 pood but the biggest KB I had access to was 50 lbs. Only got six rounds in. Doing the swings and jumps back to back totally takes your breath away.

 

Re: Take care of yourself (LiveSTRONG)

Joe, I know it's a little late for this -- but do not rush sinus surgery. I did it at work, and I ened up being the slowest healing patient my doc has ever has. Take the full time. It's worth it. Broken noses suck.