Wednesday, September 17, 2014


Good report at the doctor and while I have a good ways to go to have normal mobility they have removed any restrictions in PT and life. With the instruction that I don't do anything stupid and if I have sharp pains stop. 

Obviously I can't clean or snatch because the wrist doesn't move well enough but back squats, dead lifts , rowing etc I'm allowed to use both hands. 

Tonight we had 3x3 back squats. 

The 10-8-6-4-2 climbing Deadlifts. No dropping in the srts, they were touch and go. The weights for the deads are embarrassing because it's like starting over. Started at 95 and climbed to 165. But it was nice to get my hands on a barbell again and get started back in the right direction. 

After class the next level was 3 x 750 m row with 1:30 rest. I swear I can row as fast or faster with one arm. Gonna take some getting used too. 

12 week doctor follow up

News from the doctor is Released without restrictions! With the instructions that 1.pain is to be my guide ( sore = okay / sharp shooting pain = stop ) and 2. Don't be stupid. 

Nice to get a barbell in my hands tonight. It's like starting over with the amount of weight to use. 

Sunday, September 14, 2014


Saw this one on the board and thought "damn that looks tough"

400m run
30 box jumps
30 Wall Balls


I did wall balls for the first time since getting hurt so I did the 8 pound ball to get used to catching something of weight. Also did box steps. I need to get better at box jumps. I need to do jumps a few times a week or something. Need to do some more running as well.


Tuesday, September 9, 2014

Busy freaking week. Fitting in WODs where I can

Metcon (AMRAP - Reps)
In 2 mins complete: (7 Rounds)
200m Run
7 Dead Lifts

Rx Plus: (335/225) + Max reps of Strict Handstand Push ups in the remaining time

Rx: (275/ 185) + Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of HSPU or DU

I scaled the run to 150 and did singles. It was a good workout. Similar to one we'd done a while back but different enough to push. I scaled the run because I'm still slow and he wanted us back in the door in time to get the DL's and onto the last part.

My singles were as follows - 41 - 20-40-53-35-40-54
Something like that. I pushed hard at the end. Have to jump rope by spinning the rope with only one wrist, its interesting.

Metcon (Time)
Partner WOD
100 M Run
100 Double Unders
80 Slam Balls, 30/20
60 Pull Ups
40 Burpee over Partner Holding Plank
20 DB Thrusters, 45/25
Start with a 100 meter run and every 3 minutes both partners have to complete a 100 m run
Only one partner works at a time

Rx (as written)

Did this one with Andy. We finished up at 14:52 or 8 seconds to spare before having to run again.
We did 200 singles, I did kb snatch in place of slam ball, and a 1 armed rr in place of pull ups.
He did more of the burpees and I knocked out the majority of the thursters to finish.

Saturday, September 6, 2014

Catching Up for a Week - "31 Heros, Kettlebell Hell & More"

9/30/14 Saturday
"31 Heroes" (AMRAP - Rounds and Reps)
Teams of 2,
8 Thrusters (155/105)
6 Rope Climbs
11 BJ (30/24)
*One partner always running
400m with 45/25 plate

RX Plus (as written)
Rx (135/95) (24/20)

I did this one by myself and did an 8 cal row, 6 box jumps an 11 air squats for 31 minutes. Good workout. It was hot! I didn't do the single arm thursters because I thought I'd be fried by the end of a half hour.

On 8/6/11 30 Men and 1 K9 died in action serving our country. This WOD is dedicated to them.
More info on the 31 Heros website here

9/31/14 Sunday
Metcon (Time)
Partner Wod
4 RFT:
30 Calorie Row
30 KBS, 24/16
30 Burpees
The reps must be split into equal increments.

Partnered with Adam.
We split the row into 15 cal each
KBS in 5's
Burpees in 5's.

I did one round with the one armed burpees and the other 3 rounds with 10 air squats in place of the 5 burpees.

9/1/14 Monday
Labor Day Fun!
Metcon (Time)
For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

Fun huh? I did a 100 cal airdyne bike ride, took about 9 - 10 minutes.
50 single arm kb thrusters
40 box steps ups
3 rounds - 5 burpees / 10 squats
20 kb snatch

9/2/14 Tuesday
OC Crush Challenge 1 (There are 3 bench mark workouts in our gluten free / paelo challenge, my partner and i are doing Gluten Free)

OC Challenge WOD 1 (Time)
25, 20, 15, 10
Calorie Row
Rest 2 Min between rounds

I did the burpees on a 3:5 ratio, 3 for every 5 perscribed.
17 minutes even. Hope I can improve on that in 4 weeks when we retest.

9/3/14 Wednesday
We did paused front squats (me with a kb) of 3x3 with a 10 second pause at the bottom.

OC Challenge WOD 2 (Time)
15 Power Clean
10 Front Squat
5 Push Press

RX Plus (115/75)
Rx (95/55)

I went with a 16kg Kettle Bell and should have probably went with a 24kg. Honestly I was afraid to go too heavy because there have been a few times that my arm just was toasted when I finished the workout.

Time 4:01. Fastest by far. Lightest weight by far as well.

Somehow Micky convinced me to run a mile before class with her. First time I'd run that much in 10 weeks, since I'd gotten hurt.

9/5/14 Friday
OC Challenge WOD 3 (Time)
Wall Balls
Box Jump Overs
Abmat Sit Ups

Rx plus (20/14)(24/20)
Rx (14/10)(20/18)

This one was an all our sprint.
I used the 8kg kb for single arm thrusters in place of wall balls.
Not comfortable with box jumps as much so I did steps.

Ran a mile with Mickey and Erica before class.

9/6/14 Saturday
“Kettlebell Hell” (6 Rounds for reps)
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Shit - that was hell. Damn, I ended with 63 total reps but holy smokes that's a tough one and it was hot and humid this morning.

Thursday, August 28, 2014


I'm back! Had to take a week off due to the stitches from getting my pin out. 

Brutal WOD after a week off. The kind that don't look too bad but I've been around the block enough times to know those are the worst. 

Cash in- 32 cal row

3 rounds:

8 deads

27 jumping lunges

2 rounds:

8 pull ups

27 KB swings

Cash out 32 burpees


Modified for single arm

Wednesday, August 20, 2014

Pin comes out

Pin came out first thing this morning. 

The only downside is since I have stitches again I can't workout until they come out next Wednesday. Well that and showering with a bag on my arm again. 

PT starts Friday and then the "real" PT gets cranking next week when the stitches come out.