10.31.2013 – Medical

October 31, 2013

Right elbow feels better, but clearly is not cured.  Still sore to touch, and notwithstanding the fact that I’ve been babying it, aches a bit.  Left elbow occassionaly twinging as well.

Discovered Kelly Starr’s “voodoo floss” bands, and video demonstrating it on an MMA fighter for exactly my problem.  Figured it’s worth $24 to give it a try.

Did first floss sessions evening of 10.31 with Sharon’s help.  Her comment?  “I think I smell snake oil.”

 

I don’t think so.  Left elbow hasn’t twinged since.  Right elbow feels less sore.  Will keep flossing once per day and see what happens.

10.31.13 – Crossfit

October 31, 2013

Lift:
Russian squat cycle, week 2 day 2:  6×2 @165

Sweat:
AMRAP 12 minutes:
3 Wall Walks
5 Snatch Grip Deadlifts
7 Box Jumps
9 Lunges / leg (alternating)

5 rounds

10.29.2013 – Crossfit

October 29, 2013

Lift:
Russian squat cycle, week 2 day 1:  6×4 @ 165

Sweat:
12 SA Kettlebell Swings, Right & Left / 6 Goblet Squats
10 SA Kettlebell Swings, Right & Left / 5 Goblet Squats
8 SA Kettlebell Swings, Right & Left / 4 Goblet Squats
6 SA Kettlebell Swings, Right & Left / 3 Goblet Squats
4 SA Kettlebell Swings, Right & Left / 2 Goblet Squats
2 SA Kettlebell Swings, Right & Left / 1 Goblet Squats
Run 400 meters

Rest 2:00 minutes b/t rounds

10.26.2013 – Crossfit

October 26, 2013

Lift:
Russian squat cycle, week 1 day 3:  6×2 @ 165

Sweat:
6 Rounds:
6 Kettlebell Suitcase Deadlifts
1 Sled Push

32kg kettlebells.  100lbs on sled.  Smoker.

10.24.2013 – Crossfit

October 24, 2013

Lift:
Russian squat cycle, week 1 day 2:  6×3 @ 165

Sweat:
3 Rounds:
Reps in 30 seconds of: Ball Slams
Rest 30 seconds
Reps in 30 seconds of: Push Ups
Rest 30 seconds
Reps in 30 seconds of: 2KB Cleans
Rest 30 seconds
Reps in 30 seconds of: Knees to Elbows
Rest 30 seconds

Did double unders instead of all that stuff due to elbow.  Lots of double unders.

10.22.2013 – Crossfit

October 22, 2013

Started Russian squat cycle.

Front squat: 2×6 @ 165

Sweat:

12 min am rap

30 double unders
20 anchored sit-ups
10 kb swings (24 kg)

Five rounds? Double unders were not working.

10.17.2013 – Crossfit

October 17, 2013

Lift:
SA KB Thruster
5-5-5-5-5 / arm

Left arm:  16-20-24-24-24

Did goblet squats as a sub for right arm
 
L1:
AMRAP 15 minutes:
10 Kettlebell Swings
10 Sit Ups
1 Lap Bear Crawl
 
Six rounds.  No partner, so rested 1 minute between rounds.  Not sure if it was the kb swings or the bear crawl, but the elbow wasn’t thrilled.  Didn’t twinge, but ached a little bit.

 

Also have been getting twinges in my left elbow.  Getting rediculous.

10.16.2013 – Medical

October 16, 2013

Sanders was right.  Knee felt immensely better after the first day back doing squats.  My guess is that there were adhesions within the knee that needed to be broken up.

 

On the plus side of all this, my back feels great after a month off.  Need to keep it that way.

10.15.13 – Crossfit

October 15, 2013

Back in the gym to stop being a wuss.

Talked to Josh and got an “all squats” program to avoid stress on the elbow.

1×10 @45

1×10 @65

2×10 @95

Knee felt OK, better with more lifts.

10.11.2013 – Medical

October 11, 2013

Follow-up on knee/ankle with Sanders.

Ankle felt like it was coming along, but knee felt worse – clicking and popping, soreness particularly where the hamstring and the knee intersect on the outside.

Sanders said, basically, stop being a wuss.  Get back into the gym and let it work itself out.

Allrighty then.