Home Forums Hunting & Shooting Backpack Hunting 2014 Fitness/Workout Thread

Been attending the gym consistently 5x per week since I got back from a business trip where I ate way too much and did too little.

Today was...mixed:

Warmup
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Work squat clean to 1RM, I made 125K, a 4K pr.
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10 minutes, every minute on the minute:
2x squat clean @ 100K
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AMRAP in 8min:
3x 95lb thruster
3x chest to bar pullup
6x 95lb thruster
6x chest to bar pullup
9x 95lb thruster
9x chest to bar pullup
and so on...I finished the round of 12 because I suck at both movements and at breathing. My lifting partner nearly finished the round of 18!

My strength is decent, and generally improving. I continue to suck at intense metcons. I need to keep focused on eating decent to keep trimming off weight, and push harder during metcons.

Arms and legs circuit. 30minutes rower.

Yeah, but do you own any 1/4 inch rifles?

cardio for me today.

Pointer
Who is doing your WOD programming?
You are following a strength bias routine. Your strength portion is also usually in your metcon which is not always a good idea. Take a look at Invictus or Black Box for good ideas.

I think Pointer has joined a Crossfit Box. His workouts do sound like Crossfit Football.

TAK was correct. I joined a Crossfit gym at the beginning of the year. I do what ever the coaches tell me to with as little of whining as possible. That said, I'm sure we'll incorporate a bunch more running once the weather allows it. The head cheese likes to run; former 400m runner. Thanks for the suggestions, I'll look into those.

That said, today's workout...

Back Squat
3-3-3-3-3-3-3
225-275-315-335(f)-335(f)-315-315(f)

315# was definitely max today, which was a real pisser for me. I know I can do more and was hoping to get 335# today. My lower/mid back is sore/tired from the deadlifts yesterday so that didn't help. I really should have done better today. GRRRRR....

I really did not try and overdo it at the Y, but my back has been horrible for 3 days now. I hope it isnt a kidney stone.....it feels not quite like I hurt my back. Getting a wee bit better so I did some pushups which was fine.

For lower leg strength....walk some sidehills. Doesnt take long before you feel it and a ditch will work.

You probably gave yourself a killer case of tendonitis where the spinae erectus muscles insert on your pelvic rim. I did the same thing trying to set a 500m PR on a Concept II rower about a year ago. It took 6 weeks and about a dozen chiro visits to get over it.

I've had some lower back issues off and on in the same location as TAK describes.

I go to a sports medicine DPT and he uses trigger point dry needling, usually works in one session:

http://www.resultsphysiotherapy.com/wp-content/uploads/2012/04/trigger-point-dry-needling.pdf

Antibiotics have the sinus infection on the way out. Felt so good today I went out and ran 5 miles. It felt good to be able to breathe again.

Will

Changed it up today, did lower body/core but started with a warm-up and then 30 minutes of sprints. Forward, backward, cariocas, and some skaters mixed in. felt great.

Same old: Weights/Concept2, but threw in a bunch of stretching.

Sore today. I need to do sprints more often.

Sprints will get you when you stay away from them for awhile.

Today good arm and leg weight workout and then Spinner for 50minutes.

Have had a nagging what appeared to be a hip problem since I ran a half back in May. Docs looked at this and then that. X-rays and then MRIs of the hip: Clean with minimal arthritis. Final diagnosis, after almost a year? Tore a muscle in my azz!!!! Glutes to the Docs. Could be worse. PT exercises for the last week and it is the best it has felt in sometime, but not close to 100%. The PT guy says plan on making the exercises a part of my routine if I want to keep it at bay.

Tore yer ass up, eh? I'm going back to the ortho next week. It's looking more like I'm gonna need rotator cuff surgery. Only question is whether I can wait until after hunting season.

Good luck with the Ortho Doc. How much dedicated, intensive PT have you done? Hoping it is more than a little in that it can make a major difference if things are not completely ruined.

This. I had my left rotator cuff repaired 5yrs ago. I got stuck with an occupational therapist (they do arms/hands). They are primarily concerned with getting granny able to wipe her own azz, at that point they call it good. I still had markedly reduced range of motion in my shoulder nearly a year later. I eased back into my garage Crossfit program. The strength came back pretty fast but it was over a year before I could do dips. I kept putting as heavy of a barbell over my head as often as I could manage. My Appley's "Scratch Test" is normal now, and the same as my right shoulder.

I got stuck with an OT because I didn't know better and because it is abnormal for a man my age to be able to do what I can do. Don't allow yourself to get short-changed.

I've been doing PT and strengthening exercises for the shoulder since the partial tear was diagnosed in 2003. At that time, the surgeon recommended surgery but I opted for PT and it's worked up until now. The surgeon said the tear actually appeared to have healed some. But now It's so sore that it interferes with daily life. Cortisone killed the pain temporarily. Sudden moves will send a sharp pain through it, as will a lot of other movements.

The surgeon is the team doctor for the Broncos and I see professional, collegiate, and high school athletes in the clinic getting PT all the time, so I'm pretty sure they take rehab beyond being able to wipe your ass.

If I'm going to get surgery, I'm going to get it sooner, rather than later so that I can heal up and get on with it. The later in life you wait, the harder it is to bounce back.

Sounds like you have done your part. Your surgeon obviously knows their stuff.

3mile walk with Toby at a good clip. Even thru in a little jogging. Hip seems to be coming along.