injury

in the previous post i described the manner in which i had hurt my back. i have been icing it every half hour and took 4 ibuprofens. the back is really sore still. it does not seem to be anything worse then other times i have throw out my back. so i will R.I.C.E. it for the next 48 hours.

to update my calf injury: today i still felt tightness & pain in my calf while doing presses. so it might be a good thing that i hurt my back since i was going to try to play soccer tomorrow.

1/25 WOD

the good news is that my 'cft' is over 1000lbs. the bad news is that i hurt my back on the last set of deadlifts. i was more concerned with my grip strength at the time. i got the weight half way up then my lower back rounded, i heard a pop, and i had a crippling pain shoot thru my back. i was barely able to unload the bar of the wieght before i left the globo.

9am
Strength: 'CFT'

press: 135,155,185,195pr, 200*
squat: 135,225,315,365,405,425pr
dealift: 275,380,400,425*

cft total = #1020

*failure

1/22 WOD

9am

warm up:
bike 5 min
row 2 min

strength: 'incline/ohs'

incline 5x3 - 135,155,185,195,215
OHS 4x3 - 135,155,185,165

core:
incline situps 3x15
back extension 3x20

1/18 WOD

7am

warm up:
bike 4 min
row 2 min

strength: 'bench, OHS'

bench 4x5 - 135,185,205,215
OHS 4x5 - 95,135,155,175

core:
situps: 3x20
back ext: 3x15

inspirational video of the month

this month i am throwing up videos of P.O.S.E. run technique drills. i am mainly sharing these with my friend nancy, but i also need to start focusing more on endurance work for the 09' triathlon season.

1/15 WOD

today i got back in the gym & am trying to catch up on the pull up/burup challenge. the calve feels ok during normal walking. if i over extend it or over exert on it i can still feel the tear.


8am
warm up:
bike 5 min
row 2 min

strength: 'front squat/incline'

front squat 3x5 - 95,135,155
incline 3x3 - 135,185,205

core:
situps - 2x25
back ext - 2x(25,20)


day 12 & 13 - pull ups +24 +26 = +50 (182 total)

1/14 WOD

the leg is feeling alot better. i have range of motion throughout a normal walking step with no pain. if i over-extend it or over-exert the calve muscle i feel a little pain, but things look good for getting back to training.


10am
tai chi - 15 minutes

1/13 WOD

injury report: i have been R.I.C.E.ing the calve since last night. i have alot more mobility today, but i think i have been doing too much on it since my hamstring & opposite ankle are getting sore. i was able to get in a simpl,e tai chi workout today.


noon
tai chi - 15 minutes

injury

i strained/tore my right calve muscle during today's soccer game. the desert winds have been blowing in so its been warm and dry. i didn't feel like i was able to get my legs warmed up tonight. in my 2nd shift i tried to change direction and my calve popped.

a few factors that contributed is that: 1) i have been dehydrated do to the santa ana conditions. 2) i didn't have the right nutrition today. 3) lack of sleep.

so the plan is to ice it for the next 72 hours and then start alternating ice with heat.

1/12 WOD

10am

warm up:
row 2 min
bike 3 min

strength: 'strict press/ohs'

strict press 4x1 - 135,185,195*,190* (*failure)
overhead squat 4x5 - 95,135,155,175


core:
situps - 2x15 unnassisted
back ext - 2 x15


7pm
soccer game: (injured right calve)

1/11 WOD

noon

brick: 'bike/run'

bike 3.5 miles (vv) = 14:00
T2 = 1:10
run 1 mile = 11:00

my time = 26:10




day 11 - burpup +22 (132 total)

weekly mileage

swim=0
bike=12 miles
run=0 miles

1/10 WOD

7am

warm up:
bike 5 min
row 2 min

strength: 'squat/bench'

squat 4x3 - 135,225,275,315
bench 4x3 - 135,185,205,225* (*failure: 2 unassisted)


2pm
basketball: 1-on-1 (15 min)


day 10 - burpup +20 (110 total)

1/9 WOD

noon
xfit: 'tire jumps/slam balls/burpups'

3 rounds for time:
21 tire jumps
12 slam balls #10
6 burpups

my time = 9:33


burpup +18 (90 total)

1/8 WOD

2pm
tabata soccer drills: 8 rounds or 20 on/10 off


xfit: 'annie'
50-40-30-20-10 rep rounds of:
single unders
sit ups

my time = 15:09


3pm
hike - 30 minutes (lake poway)


4pm
yoga/tai chi - 30 minutes


burpup +16 (72 total)

1/7 WOD

i did the burpup challenge for time today. i was able to get off 14 reps in 1:20. i absolutely love this movement.


11am

tabata soccer drills: 8 rounds or 20 on/10 off

burpups 14 = 1:20



burpup +14 (56 total)

1/6 WOD

1pm
endurance: 'bike TT'

7.5 miles (pomorado)

my time = 31:21


3pm
endurance: 'hike'

walk/jog - 5 miles (lake poway)

time = 1 hour




burpup +12 (42 total)

1/5 WOD

2pm

warm up:
bike 4 min
row 4 min


strength: 'incline/ ohs'

incline 4x5 - 135/155/185/205* *pr
ohs 3x5 - 95/135/155


xfit: 'deadlift/ push press'

rounds for time:
#225 deadlift: 10-9-8-7-6-5-4-3-2-1
#135 push press 1-2-3-4-5-6-7-8-9-10

my time = 13:22


soccer game

day 5 - burpup +10 (30 total)

post game weight = 268 (garage scale)

1/4 WOD

i choose a new route thru green valle today. i call it valle verde (vv) since thats the street i turn on. it was definitely more challenging. the hills were much steeper, but i did use some good momentum to help on some of the hills.

1pm
endurance: 'bike TT'

4.5 miles (vv)

my time = 18:52


8pm
yoga: 1 hour



burpup +6, +8 (20 total)

post workout weight = 268 (garage scale)

weekly mileage

swim=0
bike=3.5 miles
run=1.75 miles

1/2 WOD

i didn't know i was doing the 'fifty' until a few minutes before the workout. i was planning on going to the gym for some press work, but decided to stay home to workout last minute. so i thought i would do 'fran' or 'annie', but then i decided to go for a chipper. i skipped this one a few weeks back so i was do anyway. i had done this one back in july with lighter kb swings & bad form on the wall balls and came up with a time of 48:00. so today i was happy to best that time by 6 minutes with good form & 1.5 pood kb swings. i hit the wall at the 20 minute mark during the good mornings. i could tell it was my stamina threshold because every movement after that gassed me instantly.


11am
xfit: 'filthy fifty'
50 tire jumps (20 inches) (2:53)
50 jumping pull ups (6:27)
50 kb swings (1.5 pood) (9:04)
50 walking lunges (12:27)
50 knee raises (16:29)
50 push presses #45 (18:21)
50 good mornings #45 (21:23)
50 wall balls #10 (28:11)
50 burpees (39:24)
50 jump ropes (42:01)


my time = 42:01pr



burpup +4 (6 total)

preworkout weight = 270 (garage scale)

1/1 WOD

10:30am
xfit: 'helen'

3 rounds for time:
400m run
21 kb swings 1.5 poods
12 jumping pull ups

my time = 11:29pr



burpup +2 (2 total)