Action_Hank’s BodyBlog

Not the Teen Titans Beast Boy, but close…
warm-up:

PVC shoulder pass throughs

PVC Good Mornings
bridges 3x

hand stand practice (on wall)

Butt Kick Run, 3x 50

Back Ext, Sit up 2 x 10
WOD:

Running Cindy-For Time:
3 rounds- 5 Pull-Ups , 10 Push Ups, 15 Squats
run 400

3 rounds

run 400

3 rounds

run 400

3 rounds

run 400

3 rounds

Time: 41:00
It took me a little longer with my shoulder injuries but I did em as Rx’d. I thought I was going to have to substitute my pullups and pushups, but instead I did not even kip on my pullups did em’ deadhang  and full blown pushups.

So lets count em…

75 - Pull-ups

150 Push-ups

225 Air Squats
2000m Run!

I LOVE IT!

This has been one of my worst months in regards to my training. For the past month in a half, I have injured my left shoulder, caught the flu, and then injured my right shoulder. My body feels broken. It put me in a slight depression cause although I always liked working out, it was finally starting to not feel like a chore, and something I love to do for the sake of doing it. It was alot of times the highlight of my day, knowing after work I was gonna push my body harder and make it better.

But alas, I pushed my body too far too fast this time. Rotator Cuffs in both arms are strained and now are too week for me to do a push up without discomfort. Rotator Cuff injuries are the weirdest thing, there is not as much pain as it is loss of ability. Your muscles on your arms don’t mean squat if your rotator cuffs not healthy. I can’t stabilize a weighted bar even though the bar itself don’t feel heavy.

So now the problem is, how to keep myself in the shape I’m in (god forbid improve) without using my arms. This is really frustrating when Crossfit workouts consists of full body workouts and movements. So I won’t be doing much of that. Running and sit ups and focusing on my legs is always a option. But I get bored of running easily as well as situps. My arms have healed up enough I think I can do stuff like curls on a machine without any real stress to by shoulders. So I’m gonna create my own workouts with lunges, wall ball shots, air squats, situps, and weighted squats, with curls. Alternate between some of those workouts with a 3 mile run. Hopefully when I get back to Crossfit, I will be in the same shape as before. I also need to do the rotator cuff exercises my doctor gave me.

Well until then, …WAR ME!

Have not been posting my workouts lately, so here’s to getting back on track.

Friday 090220

warm-up
3*15
push ups
SDLHP, Sumo Dead Lift High Pull with kettle bell
Good Mornings

Completed four rounds for time of 16:02:

• Run 400m
  
• 15 deadlifts (155#) as always scale as needed
  
• 20 Sit-ups w/20# medicine ball
  Hold a medicine ball at your chest as you perform the sit-ups

Have not been posting my workouts lately, so here’s to getting back on track.

Friday 090220

warm-up
3*15
push ups
SDLHP, Sumo Dead Lift High Pull with kettle bell
Good Mornings

Completed four rounds for time of 16:02:

• Run 400m
  
• 15 deadlifts (155#) as always scale as needed
  
• 20 Sit-ups w/20# medicine ball
  Hold a medicine ball at your chest as you perform the sit-ups

"The Chief"
Warm Up:

2×10 sit ups, kipping pull ups

WOD:

"The Chief"

AMRAP (As many rounds as possible) in 3 Min of the triplet:

3 power cleans 135# and 85#(Sub with Sumo-deadlift high pull)
6 push ups
9 squats

Rest one min and repeat for a total of five rounds!

Results: (with 110# Power Cleans)
Round 1: 4.95 (had 2 squats left)
Round 2: 4.25
Round 3: 4
Round 4: 3
Round 5: 3

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