Monday, January 21, 2013

Training: 1/14/13 - 1/20/13

CrossFit Amplify WOD 1-15-13

Tuesday: CrossFit
  • So nice to finally be back! Was a bit worried that I would strain the arm again, but Coach Mike worked with me to make sure everything stayed fine. Power Snatches were the strength move of the day, nice to learn a new lift. I used PVC pipe, so no weight, minimal strain. Almost asked for a barbell, but why hurry?
  • The WOD was modified for me in that I did no Power Snatches, but instead did sit-ups - ugh, I think I would have preferred the Snatches instead. 12 box jumps, 24 sit-ups, then a 2 minute plank to close it out. Looking forward to Thursday already and a chance to test the arm again!
Thursday: Run
  • After our TM starting spewing black smoke a month or so ago, I stopped using it for a while before trying to fix it. Opening up the motor and vacuuming the accumulated dust was the first step, followed by oiling the machine per instructions. Today I tried it out, but think it might need more serious attention from a professional. The speed seemed inconsistent, speeding up and slowing down. After about 20 minutes, I also started smelling the burning odor from before. Bummer. With the kitchen remodel, no funds are available to have this fixed, but luckily the winter has been pretty mild so far, so outdoors has been relatively comfortable.
CrossFit Amplify WOD 1-18-13

Friday: CrossFit
  • Definitely more mobility has returned, soreness mostly gone, but the arm is still swollen, kind of bizarre. Headed over to CrossFit Amplify, and, after consultation with Coach Mike, decided to go with a low weight today. Used just the barbell today, no additional weight, felt pretty good, glad I'm staying patient -- power snatches were not too difficult with minimal weight, my form should be a bit better when I do add weight. Learned how to do doubleunders today, turns out the jump has to be a lot higher than you think for them to happen.
  • WOD today: 7 rounds -- 30 seconds doubleunders, 30 seconds power snatches, 1 minute rest. I ended up with 51 total reps, 27 doubleunders and 24 power snatches, pretty happy with it being two new moves learned and taking it easy on my arm. 
Saturday: Running
  • January 19th, 39 degrees -- I ran in shorts, who'd have thunk it? By mile 2, no longer needed gloves, jacket, or ear protection. Really nice run to and then through Maple Woods Forest Preserve on the trails, then home. Feel like CrossFit overall has made running easier, though it's still not easy, but feel stronger longer.

Sunday: CrossFit
  • WOD: Team Fight Gone Bad -- (Scaled) with a partner, 3 rounds of 30 wall balls, 30 sumo deadlift high pulls, 30 box jumps, 30 push presses, 20 calorie row, 10 minutes per round, then 1 minute rest. My partner Jason and I managed rounds of 6:45, 6:42, and 5:55 -- he really pushed me! 
A good week overall, feeling pretty good about the recovery from my arm injury -- the swelling is still hanging around, but it's not interfering with the WODs or running. Making decent progress towards my goal of CrossFit 4 times a week, with 2 or more runs. As I get stronger and the weather improves, I hope to run or cycle to CrossFit, to add more running and bring back cycling.

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16 comments:

  1. I missed the arm strain saga--glad to hear it's getting better. Saturday was definitely the day to run. Sunday not so much!

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    Replies
    1. Not looking forward to the actual winter, which has finally arrived in the Midwest!

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  2. Good week! I'm really glad the arm is better. Our winters are very mild compared to yours.

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    1. I'm jealous of both your mild winters and the amazing scenery you get to run through!

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  3. This weather has been so crazy! We were in the 60's Saturday, much colder today. I like the warmer temps, but they make it harder for me to adjust to the cold.

    Happy for you the arm is doing better...I know it was frustrating to have to miss crossfit. Glad the coach is helping modify moves so you don't reinjure it.

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    Replies
    1. This has been my favorite winter in recent memory, with no snow and somewhat balmy temps for the Midwest!

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  4. Four crossfit workouts in one week--score! I'm struggling with two b/c the soreness doesn't mix well with my really intense running schedule. But I am trying to make it work.

    Betting you won't see shorts outside for a while now...

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    Replies
    1. I was surprised how sore I was at first, but a month and a half in, I'm recovering much faster than I used to.

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  5. Great workout! I tried crossfit but doing on my own is tough. Guess I need a class to motivate me. Good thing I can run on my own otherwise that wouldn't happen either.
    Keep up the great work.

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    Replies
    1. I can't imagine doing CrossFit on my own -- my coach has taught me so much in just a month and a half.

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  6. Funny - nothing about Crossfit sounds fun to me. Though I will never say never because I know at some point I'm going to have to face the limitations brought by lack of strength.

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    Replies
    1. CrossFit was so intimidating, but it is a brutal kind of fun in its own way and, as you mentioned, a great way to overcome limitations.

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  7. Nice workouts this week! I'm getting tired just reading about the cross fit. I remember the first time I did it. The instructor said 1 min AMRAP push ups and I said "um, that will only take me about 15 seconds" :-)

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    Replies
    1. Yeah, AMRAPs are my least favorite -- even when you think you're done, there's still time on the clock!

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  8. You are famous! I like to check out other boxes websites so I looked up Amplify today and there you are box jumping!! I was like hey that looks like Kovas... Hovered over the pic and sure enough it's you :)

    Glad the arm soreness has subsided - smart to take easy a little longer.

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    Replies
    1. Not just famous Lindsay, but a legend in my own mind. :)

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