Monday, May 4, 2015

Crossfit Chipper

Monday, May 4, 2015

Coach Arik

(6AM) Karly, Mike and me


2 Rounds of 10 Reps:  Samson Stretch with 3 second holds, overhead squat with PVC, sit-ups, back-extensions (supermans), pull-ups, dips.  With my triceps still really tender, I skipped the dips.  Pull-ups felt OK on the way up, but hurt on the way down.  I switched to jumping pull-ups.

Metcon:  (Time) 100m run, 80 air squats, 60 sit-ups, 40 push-ups, 20 pull-ups, 40 burpees, 60 kb swings (53#), 80 wall balls (20#), 100m run.

This was a really tough workout and even if my triceps was in good shape, it would have been tough to Rx.  I could manage push-ups on knees, jumping pull-ups, instead of burpees, I did jumping lunge, I used 25# for the kb swings, and instead of wall balls, I did thrusters with a 20# medicine ball.  The hot spot on my ass flared up again.  I was so spent near the end, I was doing the thrusters in sets of 4.

I finished in 29:17 and was just glad it was over.  I even walked part of the last run, I was sucking air so bad.

Injury:  Prior to starting, Arik wrapped my elbow with the Voodoo wrap and I did a minute of flexion, extensions which resulted in some nice tiger striping.  Post workout, my tricpes felt like a good sore.  I do not feel like I aggravated the injury, but it could be several weeks to get to 80%.  Box dips were extremely painful.  Also when trying to do a chest press with 20lb dumbbells, just getting under the dumbbell was extremely painful.

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