Road to Recovery and maybe a Front Squat or Two.

Pretty limited on what I can do at this point. But I am not going to let it slow me down!

I started the Russian Back Squat Program, but turned it into the Front Squat Program. I can't twist my arm around on the bar, but holding it in a rack position doesn't bother.


Today was Day #1

2 X 6 @ 165#

This wasn't too bad. After the 3rd set I didn't feel as tight as the first 2. 165# is relatively easy considering I would do EMOM's with 175#.

Shoulder Rehab
Tim suggested I do presses with kettlebell's hanging from the bar either in bench or strict press.  I tried strict press and I couldn't barely move the bar my shoulder hurt so bad. I got the bench out and I started with a 35# bar and .5pd on each side, but could only get 4 reps in. Looks like I have more work to do than I thought.

7 x 4 @15# and .5pd on each side.
First set was pretty rough, mainly because I am not used to it. But by the 2nd set I was able to maintain control of the bar.

As far as my shoulder hurting, none of these actual movements irritated it.


After it was all said and done, I rowed 2K at a 65% pace. Stayed between a 2:20-2:25 pace. Not as consistent as I wanted. Still felt good.

Two-fer again

I'm so bad at writing this stuff down. I just still haven't gotten used to it. 

Tuesday I did a Regional workout

21-15-9

Deadlift 205#

Box jump 24"

8:26

So at Regionals, the time cap for this was 8 minutes. I definitely didn't make that however, there were 4 people in our region that didn't make the time cap either and I beat their time. That was a pretty good feeling. 

Physically- I'm wrecked. Hamstrings, lower back. It's terrible. I need to learn to really sit my butt down doing heavy deadlifts vs using my back. 

Wednesday

6- 400m, rest 2 minutes between runs.

1- 2:09

2- 2:07

3- 2:03

4- 1:55

5- 1:57

6- 1:58

Can we say improvement! I've never run a 400 in under 2:00. EVER! 

Looks can be deceiving

This wasn't as bad as I thought it was going to be. 

30 min AMRAP

200m row

15 wall balls (8#-> shoulder)

50 1pd Farmer Carry

1 min airdyne

20 65# walking lunges

20 sit ups 

5 full rounds 

The walking lunges were by far the worse for me. Everything else was pretty steady and consistent. I thought it was going to be way worse than it was. But the row and the airdyne broke it up a bit. 

Two-fer

I forgot to post yesterday, so today you get a 2 for 1!

Yesterday's training was

Squat Clean- build to a max

Front Squat- 3RM

I had barely gotten any sleep the night before and was up at 5 am yesterday morning with Connor so I'm completely happy that even PR'ed!

Squat Clean- 165# vs 162# Power Clean from a few months ago. 

Front Squat 3RM- 195# this is huge because a few months ago I could only do 200# for 2. Much improvement!!

Today's workout was pretty awful. For my anyway. 

14 Minutes

Odd minutes- 85% Row

Even minutes- sets of 5 UB DU

I only got 44 sets. SHIN SPLINTS!!! 

Not my best training day. But I'll take what I can get. 

Sunday Funday

This. 

So the first part of the workout was 20 squat snatches for time. But because of my shoulder, I for- go'ed that one. 

The second part was 15 Squat Snatches for time at 115# rest 4 minutes- 3 Rounds. 

The first set wasn't so bad. The second set was just god awful. I was on my toes several times, rounded by back...ugly! 

The last set I got a belt to help and I felt a lot better! Quads didn't really hurt at all. 

Last part of the day was 100 lunges at 65#. Holy glute muscles! I broke them up in 10's. I just couldn't do anymore than that it one time. The last 40 were the hardest. Took me longer, rested longer. 

24 hours later, my butt is rocked! 

Ok ok. I'll cave, I'll cave.

I'm not much of a blogger. Especially when it comes to training.  But, half of the things I do I can't log into Wodify, so, a little training it is! 

Shoulder is still pretty jacked, but getting better everyday (Yay mobility!). I'm still laying off a bit.

Strength today was bent over rows, which I absolutely hate, yet it's absolutely necessary.

4X8 @ 115# 

Pretty weak compared to where I need to be. 3rd set I decided to start hook gripping at that made a huge difference. First 6 of each set wasn't so bad, but those last 2 each set suuuuucked! 

I was a little bummed when Justin said "Just do the metcon and your done" 

::seriously, that's it? Give something challenging, sheesh!::

Metcon

50 calories on the airdyne

150 double unders 

For time 

8:44

Wow. Deception! I definitely sucked that one up! Finished the airdyne in 3:54, waited 30 seconds before I started the double unders so it took me 4:20 to do doubles. My legs were fried. Shins= splints. 

Write it down. Make it a reality.

It was close to my birthday last year and Ill never forget that moment I had with my dad as we sat in our kayaks on Mobile Bay. Life was about to get a little more complicated. Justin hated his job. He hasn't happy, which in turn didn't make me happy, the company was moving in a different direction and we had no control over it. My dad looked at me and said "Where do you want to be a year from now? Write it down and move towards that goal. You are the only one in control of your life and the decisions you make. If you want something, you have to make it happen. Don't waste life. Do something you love and you will never have to work again."

Well, in 2011- We looked at each other and said we wanted it all. I wanted to be able to stay at home with Connor, work from home, go to the gym when I felt like it, come and go as I pleased. Justin wanted to run a successful gym, to get from behind the desk of a 7-5'er and get back under the bar as a trainer full time. He wanted to be able to make money by doing something he loved and to be able to spend time with his family when he wanted. I mean, that isn't too much to ask right?
But there we were, Justin working 7-5 then going to the gym and not getting home til 8 or 9. Me working part-time. Neither of us doing what we wanted to do. Not even close.

Much of 2012 was spent in the unknown. What was the next paycheck going to be? When was I going to get a full time job? What time was Justin getting home from work? What kind of mood would we all be in? When was everything just going to finally crumble?

Then in May- it took everything falling apart for everything to finally come together. After a very relaxing (and free!) vacation to Orlando to visit Mickey Mouse, family and friends,  Justin came back to work to be told he would be going part time. So he did what any person would do...He quit. AND I FREAKED OUT!
He went to go work for minimum wage at a supplement store. I found a 8-5 job as a receptionist making just enough to pay some bills. Needless to say it was far from what I had dreamed for my life. In fact, it was the complete opposite of what I had said I had wanted. But then an opportunity presented itself and we took the leap. And there on a hot August day..close to a year after my dad and I had that talk on the bay, the phone call came in. It was as close to the lottery as we could get. Justin was offered a head training position at one of the most well established Crossfit gyms in Atlanta on top of the chance to work with the Garage Games Series.

It was happening. Everything we ever wanted was happening. We wake up every morning, without an alarm. We put on workout clothes. We go to the gym...me to work out, him to work. But I guess it isn't technically work when you love it so much right? I work for one of the most amazing baseball academy's in the area....and I get to work from home. I mean, I am finally working in sports and doing something that I want to do. How awesome is that?!?! I get to spend much needed time with Big C AND work. We get to spend afternoons together, go shopping, play video games... or whatever! Neither of us battle traffic. Neither of us rush. We both go into work at night, but only for an hour or two, then we get to come home and spend more time together. We have found an amazing church and have the opportunity to listen to Andy Stanley each and every week. Life is just all around amazing...and we get to live it! If you would have told me a year ago that I would finally have everything I have ever wanted, I would have laughed in your face! But here I am...just living the dream.


So, what is it that you really want to do? Write it down and make it a reality.