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September 17, 2018

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Strength
Take 20 minutes to build to a 1 Rep Max Front Squat

Metcon
Three rounds for time of:
Run 400m
8 Front Squats

 


September 18, 2018

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“Christine”
3 rounds for time of:
500 meter row
12 Deadlifts (bodyweight)
21 Box Jumps

Rest until relatively recovered, and then…

Three sets of:
Single-Leg Deadlifts x 8-10 reps @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20×1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

September 19, 2018

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Strength
Deadlifts
Set 1 – 10 reps @ 50% of 1RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets

Metcon
Team Workout, Teams of 2, complete as many rounds and reps as possible in 18 minutes of:
10 Calories on Echo Bike (or 200m run)
20 Walking Lunges with Kettlebells
Rest 1 minute
When first partner finishes the Bike/Run, second partner may begin on the Bike/Run.

Recovery
ROMWOD

September 21, 2018

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Metcon
In 15 minutes, complete the following:
Run 800m
immediately followed by as many rounds and reps as possible of:
5 Pull ups
10 Push ups
15 Air Squats

Rest exactly 5 minutes, and when the clock reaches 20:00….

In 15 minutes, complete the following:
Run 800m
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters
10 Toes to Bar (or V-up Situps)

Recovery
ROMWOD

September 24, 2018

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Strength
Every 2 minutes, for 12 minutes (6 sets):
Strict Press (or Bent Row for shoulder injuries)
Set 1: 5 reps @ 70%
Set 2: 3 reps @ 75%
Sets 3-4: 2 reps @ 80-83%
Sets 5-6: 2 reps @ 85-88%

Metcon
Partners alternate whole rounds to complete 15 Minute AMRAP of:
3 Dumbbell Man-Makers
6 Strict Pull ups
9 Burpees

ROMWOD

September 26, 2018

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Strength
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps
All four sets should be heavy.  By the second set the 7th and 8th reps should be very hard to complete.  In set 3, your chance of making the 8th rep should be 50/50, and by the fourth set making the last rep will be a test of mental fortitude.

MetCon
1000 meter row (800m run/1400 meter bike)
immediately followed by three rounds of:
15 Toes to bar
20 alternating Reverse Lunges (w/ DB/DB Farmers Carry – heavy)

ROMWOD

September 28, 2018

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Metcon
Every 2 minutes, for 30 Minutes (3 full rounds) of:
1:  400 meter run (500m row/600 m bike)
2:  30 Wall Ball Shots
3:  400 meter run (500m row/600 m bike)
4:  30 Pull ups (ring rows)
5:  15 Burpee Box Jump-Overs

ROMWOD

October 1, 2018

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MetCon
In teams of two, partners will alternate complete rounds, and work through a 30 minute AMRAP of:
15 Calories of Rowing (or bike)
12 Deadlifts
9 Hang Power Cleans (same weight as Deadlift)
6 Shoulder to Overhead (same weight as Deadlift)

ROMWOD


Frozen Shoulder – Update 3

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It has been a month since my last update.  The cortisone shot didn’t last very long – maybe two weeks, at which point the pain gradually increased to pretty much what it was prior to the shot.  The all day aching, and difficulty sleeping started back up again also.  Most of the range of motion improvements reverted back, or nearly back, to what they were pre-cortisone shot.  I’m sure that it didn’t help that I went out of town for 10 days and didn’t do my therapy exercises, and went 3 weeks without any deep tissue shoulder massages.

I saw the doctor again on September 24th, and got an injection of some pain medication into my shoulder.  They don’t do cortisone shots but every 3 months or so.  The pain medicine helped quite a bit that first week.  I feel like it wearing off now.  But, I was able to get added range of motion, especially with overhead pressing, and I’m hoping that if I do my physical therapy exercises every single day that I can maintain the extra range of motion.

I still have pain, but less overall aching.  I also have less instances of intense pain, but there are still moments where I move too fast or do something that causes that awful pain.  Any overhead movements still have to be done slow and controlled.  At a minimum, if I keep feeling less pain overall and continue to have some range of motion improvements I will feel better about recovery, and will feel less inclined to resort to some kind of surgery.  Surgery is not a great option, though it supposedly can speed up healing for some people.

 

October 3, 2018

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MetCon
Every 5 minutes, for 30 minutes:
Run 400m
8 Strict Pull ups
12 Toes to Bar
16 Push ups

ROMWOD

October 5, 2018

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Strength
Deadlifts
Set 1:  10 reps @ 50% of 1 RM
Set 2:  10 reps @ 60%
Set 3:  10 reps @ 65%
Set 4:  8 reps @ 75%
Set 5:  6 reps @ 80%
Rest 2-3 minutes between sets

Metcon
15 minute AMRAP of:
60 Double Unders
30 Alternating Reverse Lunges (with dumbbells/Kettlebells)
15 Alternating Single-Arm Dumbbell Snatches

ROMWOD

October 8, 2018

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Strength
Every 3 minutes for 18 minutes:
Bench Press (or Bent Row)
Set 1:  5 reps @ 80-85%
Set 2:  3 reps @ 85-90%
Set 3:  2 reps @ 90%
Set 4:  3 reps @ 85-90%
Set 5:  8 reps @ 75-80%
Set 6:  8 reps @ 75-80%

Metcon
5 Rounds for time of:
12 Ring Dips
12 Push Presses
12 Burpees over the Barbell (lateral)

ROMWOD

October 12, 2018

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Metcon
In teams of two, alternating full rounds, complete 6 rounds each one for time of:
400m Run
21 Kettlebell Swings
12 Pull ups

ROMWOD

October 15, 2018

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Strength
Front Squats
Take 20 minutes to find 1 Rep Max

MetCon
Every 10 minutes for 20 minutes (2 sets) of:
Row 1000m(men)/850m(women)
50 Wall Balls

ROMWOD

October 17, 2018

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Strength
Every 3 minutes for 12 minutes (4 sets):
Tempo  Low-Bar Back Squats x 5 reps @ 32X1

Metcon
“Fran on Repeat”
Every minute on the minute for 5 minutes:
12 Thrusters
12 Pull ups
Note:  if your Fran time is not yet under 5 minutes, scale down the reps.

ROMWOD


October 19, 2018

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Metcon
20 minute AMRAP:
Run 400m
10 Push ups
15 Box Jumps
20 Sit ups

ROMWOD

October 23, 2018

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MetCon
Every 90 seconds, for 30 minutes (5 sets):
Station 1:  Assault Bike (or rowing) (stop with at least 15 seconds to rest)
Station 2: 15 Burpee Box Jump-Overs
Station 3: 200 m Run
Station 4: 20 Single Arm DB overhead Walking Lunges

ROMWOD

October 24, 2018

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Strength
Take 20 minutes to find 1 RM Deadlift

MetCon
12 minute AMRAP of:
40 Double Unders
30 KB Swings
20 Alternating Pistol Squats

ROMWOD

Frozen Shoulder – Update 4

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On Monday I had my one month follow-up with the doc.  He was quite happy with my progress.  At times it feels like there isn’t much progress, but there actually is.  As he explained it, it is kind of like someone losing weight – others who haven’t seen you in a long time notice it even when you don’t.  This is true here.  I feel some progress, but at times it feels like I’m still stuck.  I have almost full overhead range of motion.  There is still “stickiness” and a little pinching at the top, but it is not very painful and is definitely better and I’m able to do overhead holds or pressing with light weight, about 10# dumbell or 15# barbell (max).

The internal and external rotation is being most stubborn.  It barely improves, but there is some amount of improvement.  And, overall my pain is greatly reduced.  A month or so ago, if I tripped and flung my left arm out in front of me that would have had me screaming in pain and near tears.  This past weekend I was walking along some bumpy sidewalks and tripped several times and none of those times caused me pain.  So that in itself is a HUGE improvement.

The doc gave me another cortisone shot, and hopes it can really push me through the final phases over the next month.  He said it could still be a couple of more months before I have full range of motion again, but he is very pleased with the progress I’ve made in two months and feels confident I’ll get through this fairly quickly.

My hope is that I get through this in weeks, rather than the typical months it takes.  But we will see.  I’ll continue with all the weekend massages I can fit in, along with physical therapy as often as I can (and doing stuff at home), and I’ll keep testing my limits with working out to see what I can start doing again.

Note:  three weeks ago I started adding Collagen Peptides to my coffee.  I do not know if this has helped to accelerate my recovery, BUT before I started using the Collagen the injection of pain medicine that I had gotten was wearing off and I could feel the increased pain.  Within a week or so of starting to take the Collagen I realized my overall (during the day and at night) pain was greatly reduced.  I will continue the Collagen because it obviously is not hurting, and if it is helping then AWESOME!!!!

October 26, 2018

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Strength
Take 20 minutes to find 1 RM Strict Press

Metcon
Three rounds for time of:
500 m Row (or 400m run)
15 Toes to Bar (or V-up or GHD sit ups)
15 Push ups

ROMWOD

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