Benchmark Workout
Cindy
20 Minute AMRAP of:
5 Pull ups
10 Push ups
15 Air Squats
ROMWOD
October 30, 2018
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November 1, 2018
Metcon
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead
20 Burpees
10 Pull ups
Partner A starts with 50 air squats, Partner B then does 40 Kettlebell Swings, Partner A then does 30 Shoulder to Overhead, Partner B does 20 burpees, and so on…..
ROMWOD
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November 2, 2018
Strength
Every 3 minutes for 12 minutes (4 sets):
Back Squat x 6 reps
Goal is to make all four sets heavy. By the 3rd set, your chances of making the 6th rep should be 50/50.
Metcon
Against a 4 minute running clock, do a total of 3 sets of:
Row 500m (or Run 400m)
Max Reps of Single-Arm Overhead Dumbbell Squats
Rest 2 minutes between sets
ROMWOD
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November 5, 2018
Strength
Deadlift
Set 1: 10 reps @ 50%
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 70%
Set 4: 8 reps @ 75%
Set 5: 6 reps @ 80%
Rest 2-3 minutes between sets.
MetCon
Five rounds for time of:
24 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
12 Box Jumps
ROMWOD
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Frozen Shoulder – Update 5
I’ve now been dealing with my frozen shoulder for six months (it started at the very end of April). I am definitely on the end of it, I believe, unless for some crazy reason it starts freezing up again.
I barely have any pain anymore. There are just certain positions, or movements that might cause a small amount of pain, but it is nothing like it was even a month ago. It is wonderful. I even have times where I kind of forget I’m even still dealing with it. The pain really changed about two weeks after adding Collagen Peptides into my coffee every morning. I really don’t know if that made a difference, or if I was already on the path to this kind of relief, but it is such a coincidence that I believe it contributed to speeding things up.
As for working out, I can do almost everything, except for hanging from a pull-up bar. However, I tried a pull-up with a band the other day and could do one slowly and carefully. I didn’t want to push it, so only did the one. In a couple of weeks I will try again, and maybe do more than one depending on how it feels. I’d really like to work on being able to do pull-ups again, but I need to get my shoulder stronger first. I can even do slow and controlled push ups (real ones, up on my toes). My movements are still somewhat limited, as in it can be hard to fully straighten my arm when pressing overhead, but I’m able to force it (without pain) to straighten. I just have to focus on it, and be really aware of doing things with good form.
The weakness in my shoulder is somewhat shocking to me. It shouldn’t be, but it is because I haven’t felt that weak in years!! The more the “freezing” thaws out the better it gets and the more stable I feel, which allows me to do more to strengthen it back up.
I don’t really know which of the things I’ve done have helped the most with the healing process, but I do know that I have gone through the stages pretty fast in comparison to the “average” person, which is typically a year from the start of symptoms to full “thawing”. What I do know is that in the beginning (before diagnosis) when I thought it was a tear and I was babying the shoulder things were at its worst. The less I moved it, the tighter it got. So, I truly believe that staying active throughout this process was a very important part of the healing.
The things I’ve tried/used to help speed the healing:
Deep Tissue massage (I did this near weekly, this definitely helped greatly!)
Physical Therapy (as often as I could, up to twice a week)
Physical Therapy exercises at home, most days
Continued working out (3-4 days a week) doing anything that didn’t elicit shoulder pain
Dry Needling (mostly in the first 2 months)
Collagen Peptides (started this about 5 months in)
Chiropractic (near weekly)
Icing the shoulder most days, especially after working out or when in pain
Cortisone shots (2)
Pain medicine injection (in between the Cortisone shots)
Hot Yoga (I added this once a week, three weeks ago)
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November 7, 2018
Strength
Every 3 minutes, for 15 Minutes (5 sets):
Front Squats x 2 reps @ 90% or more of 1 Rep Max
MetCon
Four rounds for time of:
50 Double Unders
40 Push ups
30 KB Swings
ROMWOD
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November 9, 2018
Metcon
In teams of two, complete three rounds for time of:
800 meter Run (together)
80 Wall Ball (take turns)
80 Push ups (take turns)
ROMWOD
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November 13, 2018
Strength
3 sets of: (every minute on the minute)
Dumbbell Shoulder Press x 8 reps @ 2111
Supine Ring Rows x 8-10 reps @ 211
Dumbbell Skull Crushers x 10-12 reps @ 2011
Strict Toes to Bar x 6-8 reps @ 2110
MetCon
12 minute AMRAP of:
6 Power Snatches
9 Overhead Squats
12 Pull ups
ROMWOD
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November 14, 2018
Skill Work
Every 2 minutes, for 18 minutes:
1: Pull ups x Max reps in 45 seconds
2: Handstand Walk x 10 meters (alternate: Handstand hold for 45 seconds)
3: Alternating Pistol Squats x 16-20 reps
Every minute on the minute, for 16 minutes:
1: row for 45 seconds
2: 15 strict HSPU (alternate: Handstand hold for 45 seconds)
3: 15 Box Jump Overs
4: 30 second front leaning rest on rings
ROMWOD
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November 16, 2018
Metcon
The “300”
25 Pull-Ups
50 Deadlifts (135/95 lb)
50 Push-Ups
50 Box Jumps (24/20 in)
50 Floor Wipers (135/95 lb) (one count)
50 Kettlebell Clean-and-Press (1/.75 Pood) (alternating)
25 Pull-Ups
ROMWOD
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October 19, 2018
Metcon
Every 5 minutes for 30 minutes:
record each set’s time
10 Strict Pull ups
15 Toes To Bar
20 Push ups
25 Wall Ball
ROMWOD
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November 21, 2018
Strength
Every 2-3 minutes, for 6 sets of Deadlifts:
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 1 rep @ 85%
Set 4: 3 reps @ 87%
Set 5: 2 reps @ 90%
Set 6: 1 rep @ 95%
immediately followed by…
Every 2 minutes, for 2 sets, 8 Deadlifts @ 80%
MetCon
12 minute AMRAP:
250m Row (or 200m Run, or 300m Bike)
20 Single Arm Dumbbell Push Press (10 each arm)
20 Box Step-Overs with KB/DB Goblet Hold
ROMWOD
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November 22, 2018
“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Pull-ups
Run 200m
100 Wall-Balls 20/14
Run 200m
100 Burpees
Run 200m
100 KB Swings 55/35
Run 200m
100 second plank hold
Run 200m
100 K2E
ROMWOD
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November 26, 2018
MetCon
Three rounds for time of:
15 Deadlifts
50 Double Unders
Rest until relatively recovered, then…
Strength/Skill
Three sets of:
Single Leg Deadlifts x 6-8 reps each leg @ 4011
Rest 1 minute
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 minute
Side Plank x 45 seconds each side
Rest 1 minute
ROMWOD
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November 28, 2018
Metcon
“Saved by the Barbell”
Three rounds for max reps of:
1 Minute of Burpees
1 Minute of Wall Ball Shots (20/14 lbs)
1 Minute of Deadlifts (115/75 lbs)
1 Minute of Medicine Ball Sit-Ups (20/14 lbs)
1 Minute of Hang Power Cleans (115/75 lbs)
Rest 1 minute
Kickboxing/Core
Alternating Tabata
Punching Bag (mix it up)
Sit ups/Rocking Chair/Straight leg Overhead
Mountain Climbers
ROMWOD
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November 30, 2018
Strength
Every two minutes, for 20 minutes (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
MetCon
Every minute, on the minute, for 12 minutes (4 sets) of:
Minute 1 – 50 Double-Unders
Minute 2 – 12 Toes to Bar
Minute 3 – 25 Bent Rows
ROMWOD
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December 3, 2018
Strength
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 minutes between sets.
MetCon
For time:
50/35 Calories of Assault Bike (or 60/40 on Concept 2 Rower)
50 Pull-Ups
100-Foot Walking Lunges with KB/DB Farmer’s Carry (55/35 lbs)
ROMWOD
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December 5, 2018
Strength
Every 3 minutes, for 18 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
Metcon
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
ROMWOD
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December 7, 2018
Metcon
In teams of three, complete three rounds each of:
350 Meter Row
(rest station)
20 Front Squats (50/35 lbs)
(rest station)
20 Sit ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.
ROMWOD
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December 10, 2018
Strength
Every 2 minutes, for 6 minutes:
High Hang Snatch x 1 rep @ 55-60%
Every 2 minutes, for 6 minutes:
Hang Snatch x 1 rep @ 65-75%
Every 2 minutes, for 10 minutes:
Snatch x 1 rep @ 75-90%
Metcon
For time:
40 Calorie row
30 Toes to Bar
20 Snatches
ROMWOD
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