Re: Rox's Return - CrossFit

[hard_rox]

I guess I didn't explain myself too well. I was planning on only doing one lift per day. Something along the lines of

Squats 5x5
Xfit
Dls 3x8
Rest
Xfit
Cleans 3x8
Xfit
Rest

I'd be mixing in shoulder rehab and gymnastic work in there too, especially on the lift days. If the routines seem light, i'll add other exercises as recommended. Push presses are out of the question. Too much pressure on the shoulder.

[Buk]

Cool, I was thinking that at one point, then got off track. That is actually a fairly popular way that a lot of people are incorporating Crossfit. If you have seen any refrences to OLAD(one lift a day) or Coach Rutherfords ME black box, that is basically it. With the ME Black Box, most are going heavy with very low reps, something like: 3,2,2,2,1,1,1,1,1; and always shooting for PRs. I think there is just as much merit to 5x5 and such, but I still think I would alternate 3x8 with 8x3 on the cleans and deadlifts. I think these two exercises have more weight drop off then most as you increase reps, so doing some low rep workouts will let you really get some weight on the bar. The plan looks solid to me.

[hard_rox]

Thanks the references, Craig. I saw that program at one point a few weeks ago and have been searching hi & lo trying to find it again.

[kuri]

That looks like a good plan Greg. I also like the idea of varying the reps from workout to workout. I've seen Alwyn suggest similar pendulum schemes recently.

One thing I might suggest is fitting in some front squats someplace. Maybe after cleans or before squats?

My current workouts use a similar layout with a heavier squat, Oly, or (sometimes) bench/pullup day alternating with Xfits. Feels like a good balance and getting nice results so far.

[hard_rox]

Wednesday, Feb 1

Straight leg DL
5x135
5x5x235

Tuck Sit = 4x15 sec
Tuck Planche = 4x15 sec

Today I opted to so some straight leg work because the top of my left knee cap has become increasingly sore the last few days. I initially thought maybe I had bruised it, but so far no discoloration has developed. The pain is very localized and it hurts to squat past parallel. Last night the knee was definitely warmer than the other one. Tomorrow is a rest day and its likely that I’ll take the rest of the week off to provide some recovery time.

[K-Court]

Sorry to hear about the knee, Greg. Hope it's nothing serious. Man, what is it with us? We're gonna be the gimp room at the summit! [img]/images/graemlins/tongue.gif[/img]

Nice work on the DLs. 235 is nothing to sneeze at.

[Bill2380]

Have you considered sidestroke using your good knee and shoulder until this whole injury thing passes?

[hard_rox]

Thursday, Feb 2
Rest

Friday, Feb 3
Tuck Sit = 4x15 sec
Tuck Planche = 4x15 sec
Straddle press to handstand = 4
Handstand = 2x30 sec

Based on what I could find on-line, it looks like I'm suffering from patellar tendonitis. I've been icing it each night and taking ibuprofen and I think it has helped somewhat. Looks like I'm limited to ab workouts for the next few days.

[Mahler]

Greg,
Sounds like you are getting a little relief from the knee problem. Glad to hear that. Most guys would just take the time off, but you are pushing through and doing whatever you can to keep in the game.

Mahler

[K-Court]

Nah, Greg, it's called "oldfartitis". [img]/images/graemlins/tongue.gif[/img]

[kuri]

Greg, you definitely want to address the tendonitis & not risk inflaming it. Don't be like me and let it develop into a chronic condition.

I was told to alternate heat & ice for the first few days. heat 10 minutes, then ice. repeat.

I've also used Arnica gel with good results. Rub it in both around your kneecap and behind your knee before any kind of training.

Make sure to massage the muscles around your knee, but not the knee directly.

Also, one exercise that's helped me out is to lie with your back on the floor and raise your legs up 90 degrees for 20 seconds, then flat on the floor for 20. Repeat a number of times - aids circulation. You'll feel it.

How is your range of motion? Can you comfortably bend your leg below parallel with no weight?

[hard_rox]

Thanks for the support, Mahler, and thanks for the tip regarding the knee, Kuri. The ART guy did some work around the knee cap yesterday and it felt/feels much better than when I went in. I'll keep up on the massages and stretching. My ROM is good, it's just a bit sore with the knee at 90 degrees under body weight.

I had my third ART session yesterday for my shoulder and I can feel improvement with each visit (i.e - it doesn't hurt as much when he jams his thumb into my muscles). I think I'll go for 2 more sessions then decide if I'm going to continue or not. The guy is experienced enough to be an ART instructor and I feel he knows what he's doing, it's his personality that I can't stand. He's constantly telling me weight training is bad ("don't squat", "don't do any pressing with a BB", etc) and he's always late his appointments. For both appointments this week he was 45-60 minutes late, and he'd only been open that long when I got there. There's nothing I hate more than waiting for an appointment.

[hard_rox]

Saturday, Feb 4

L-Sit = 4x10 sec
Tuck Sit = 5x10 sec
Tuck Planche = 5x10 sec
Straddle press to handstand = 2x4
Handstand = 2x30 sec

I was "in the zone" with the straddle presses and found the right balance/form to crank them out. The handstands are progressing and I'm spending great lengths not leaning against the wall/ceiling for support. Not quite ready to start the handstand pirouettes though.

[kuri]

Glad the knee is feeling better. SOunds like your on the right path.

impressive gymnastics! The tuck sit and straddle press are still beyond me.

[hard_rox]

Sunday, Feb 5
Rest
Monday, Feb 6

Tuck Sit = 5x10 sec
L-Sit = 5x10 sec
Tuck Planche = 5x10 sec
Straddle press to handstand = 2x4
Handstand = 2x30 sec

Time to move onto the "Intermediate" routine. I tried a pirouette this morning and determined I just don't have sufficient room or floor padding to learn this move without damaging myself and/or the house. Maybe when spring rolls around I can try them in the grass.

[Mahler]

I would love to see your neighbor's reactions when you get out there in the grass and try those.

M

[hard_rox]

John, a) my yard is fairly well buffered by woods, and b) no one else in the neighborhood is up at 4:30 AM to see me. [img]/images/graemlins/grin.gif[/img]

Tuesday, Feb 7
Straight leg DL
1x135
5x5x250

These weren't too bad, but my grip started to slip toward the end of the last two sets. The knurling on my BB has much to be desired.

[Bill2380]

Greg, good to see that you're making progress with the knee and shoulder. Just a little advice from the ART Guy,"don't use so much weight on your dead lifts or you'll hurt your back."

[Mahler]

Greg,
You would only make the neighbors jealous anyway.

Nice going, my friend.

Mahler