aluck Posted March 24, 2009 Share Posted March 24, 2009 Wall balls.. Disgusting. Ill totally have to add those every now n then for giggles.... I thought I was doing good by doing the duck/platypus walks the other day during bootcamp... Link to comment Share on other sites More sharing options...
MaryStella Posted March 24, 2009 Author Share Posted March 24, 2009 3.24.9 Face Pulls 15 lbs - 3 x 15 & 20 lbs 3 x 15 Shoulder Stability Circuit: 3 x 15, V Raises, Rear Delt Raise & Scapular Pushups One Arm Rows40lb DB X 545 X 550 x 550 x 5 Bent over rows20 lb DB - 3 X 15 Run Stairs - All up, as many as can be completed in 20 minutes: Floors 111 - 2.31 Miles Went to another ART appointment today and I am worried. It was recommended that I get an MRI to check for partial tears. I've rehabbed past the nerve impingement so it is more of a weakness issue than a pain issue at this point. Not sure if I want to do this as I am not sure if surgery would be an option for me to repair a tear. I don't really want to have to modify my lifestyle by stopping kickboxing or working out. Should i just live with the pain? Shoulder I get the MRI and see what comes of it? Link to comment Share on other sites More sharing options...
MaryStella Posted March 25, 2009 Author Share Posted March 25, 2009 3.24.9 2 hours - Kickboxing - lots of lead round house work, 5 rounds of bagwork 1 round of padwork, 5 minute conditioning round alternating every 30 seconds between pushups, mountain climbers, jumping jacks, burpees. 1 hour - JKD - Elbows and knees in combinations. I really love throwing elbows and knees. Decided to go and get an MRI and just hope their isn't a tear. Got the paperwork tonight just need to call tomorrow and schedule it. Link to comment Share on other sites More sharing options...
robert Posted March 25, 2009 Share Posted March 25, 2009 Just stopping by to say hi. Hope all is awesome! Have a great week! Robert Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2009 Author Share Posted March 26, 2009 3.25.96amFront Squats - Kept the weight low because of the shoulder but this felt way too easy so i have to up it next time. I wanted to do more but I ran out of time before work.3x753x853x903x1003x115In between each set of front squats I completed a round of 20 Jackknives and 10 Towers for a total of 100 jackknives and 50 towers. All bodyweight only. 5:15 - Run 3 miles - 23:33 - legs felt good the first 1.5 then tired on the second half, probably the squats form the AM.Shoulder Stability Circuit 3x15 - V raises, rear delt raises and scapular pushups.Face Pulls = 15 reps at 20lbs, 25lbs, 30lbs.Kickboxing - I hour of situational sparring, I felt really good today but my right shoulder was burning and exhausted now that I put it back to work. 1/2 hour of padwork working the catch 4 counter drill. Scheduled my MRI for tuesday. Going to work, rehab and ice the shoulder until then and see what happens. Training with my current trainers trainer tomorrow. Worked with him once before and it was awesome so i am really looking forward to it. Link to comment Share on other sites More sharing options...
MaryStella Posted March 26, 2009 Author Share Posted March 26, 2009 3.26.96amShoulder Stability Circuit - 3X15 - V Raises, Rear Delt Raises, Scapular PushupsFace Pulls 25 lbs - 3 X 15 Superset: 3 X 15Curl & press 12 lb DBs - My right shoulder was not stable during the transition from curl to press Back Extension - BW One Arm DB Rows 40X545X545x5Lower back was smoked from the back extensions so I stopped these after 3 sets. PullDownsWarmup 2X70,3X80Supinated 90lbs - 3 sets of 5Parallel Grip90lbs - 3 sets of 5100lbs - 1 set of 5 Feeling tired today. Have to get my energy up to kickbox tonight! I am icing my shoulder as much as possible. it was burning and weak after working out last night. Very curious to see what the MRI is going to show. Link to comment Share on other sites More sharing options...
MaryStella Posted March 27, 2009 Author Share Posted March 27, 2009 3.26.97pm - Jump Rope, Kicking Drills, Shadow Box with bands, Kickbox with Bands, Kicks on Pads. Trained with Jesse Harris today. He is such an excellent trainer, former pro boxer & kickboxing champion. He can correct problems very quickly and has such an excellent energy about him. It is always a pleasure to learn from him. He puts out so much useful information it is almost hard for me to even pick it up. I look forward to my next opportunity to train with him again. Link to comment Share on other sites More sharing options...
MaryStella Posted March 27, 2009 Author Share Posted March 27, 2009 3.27.9Left achilles tendon has been giving me a lot of trouble lately. I've been icing that with my shoulder as much as possible. Modified CF WOD10 rounds for time of:10 Bent Over Rows - I used 20 lb DBs10 Dips used a chair and did bodyweightTime: 9:20My arms were smoked after this! Happy today is not a kickboxing day and I didn't have to punch anyone today. Abs:40 ball situps fast20 cross knee crunches each side10 ball situps slow10 standing ab rollouts (first time doing these and I love them, working them into my repertoire) Went to get another ART session done on my shoulder. Going for my MRI on tuesday so I won't get any more ART done until after I get the results from my MRI. My shoulder is mostly pain free ( or numb from all of the iceing) just very weak and lacks stability at this point. 5:15pmCF workout of the day from earlier in the week - waited on this one until I get to an outdoor track.4 x 800 meter run for time Ran 1200 meters to warmupRound 1 - 3:27Round 2 - 3:39Round 3 - 3:41Round 4 - 3:38Ran 400 meters to cool down These were hard for me, My achilles was aching the whole way and I was a little disappointed in my times but I did get through it. Link to comment Share on other sites More sharing options...
MaryStella Posted March 27, 2009 Author Share Posted March 27, 2009 3.27.9Left achilles tendon has been giving me a lot of trouble lately. I've been icing that with my shoulder as much as possible. Modified CF WOD10 rounds for time of:10 Bent Over Rows - I used 20 lb DBs10 Dips used a chair and did bodyweightTime: 9:20My arms were smoked after this! Happy today is not a kickboxing day and I didn't have to punch anyone today. Abs:40 ball situps fast20 cross knee crunches each side10 ball situps slow10 standing ab rollouts (first time doing these and I love them, working them into my repertoire) Went to get another ART session done on my shoulder. Going for my MRI on tuesday so I won't get any more ART done until after I get the results from my MRI. My shoulder is mostly pain free ( or numb from all of the iceing) just very weak and lacks stability at this point. 5:15pmCF workout of the day from earlier in the week - waited on this one until I get to an outdoor track.4 x 800 meter run for time Ran 1200 meters to warmupRound 1 - 3:27Round 2 - 3:39Round 3 - 3:41Round 4 - 3:38Ran 400 meters to cool down These were hard for me, My achilles was aching the whole way and I was a little disappointed in my times but I did get through it. Wall Angels 3 X 15 Link to comment Share on other sites More sharing options...
MaryStella Posted March 28, 2009 Author Share Posted March 28, 2009 3.28.9 Taking a rest, fueling up & getting ready for Jeet Kune Do and Kickboxing later today! Here is my morning workout Standing Ab Rollouts 2 X 5 reps Deadlifts - used a different bar I've never used this kind before you actually stand in the bar it makes a diamond around you. I don't know what it is called. I actually found it harder than just using a standard bar.Warmup - 65 x 10 Superset of 5 reps eachDeadlifts & Shoulder presses DL - 95SP - 15 DBDL - 135SP - 20 DBDL - 155SP - 20DBDL - 165SP - 1 x 25, right shoulder gave out on 2nd attempt, 2 X 20DL - 175SP - 20 DB - Used a spotter for shoulder support Fly Press7 X 405 X 605 X 70 5 X 70 used a spotter for support - also did isometric hold on last rep Shoulder Stability Circuit - 3 X 15 V Raises, Rear Delt Raises, Scapular Pushups, Standing Ab Rollouts - 5, 5, 10, 7, Fell on # 7 but got back up and did 3 more - want to work up from sets of 5 to sets of 10 or 15. Face pulls - 30lbs - 3 X 15 Link to comment Share on other sites More sharing options...
Tasha Posted March 28, 2009 Share Posted March 28, 2009 You Rock Mary Link to comment Share on other sites More sharing options...
MaryStella Posted March 29, 2009 Author Share Posted March 29, 2009 Thanks Tasha! u Rock 2! 3.28.911 - JKD - Knife work - Striking Angle, Knife evation techniques, interceptions & followups. 12 - Kickboxing - Line Drills - reps of lead & rear roundhouse, lead and rear push kicks & snap kicks and combinations of kicks.Bagwork with kicking combinations and also feet to hand transitions. Link to comment Share on other sites More sharing options...
MaryStella Posted March 29, 2009 Author Share Posted March 29, 2009 3.29.9 - 7am Crossfit Workout of the day - FIGHT GONE BAD! - originally designed for MMA fighter BJ Penn this workout mimics and exceeds the requirements of an MMA fight. I LOVE THIS ONE! Three rounds of: MODIFICATIONSWall-ball, 20 pound ball, 10 ft target (Reps) KEPT WEIGHT USED DUMBBELLS AND DID THRUSTERSSumo deadlift high-pull, 75 pounds (Reps) DROPPED WEIGHT TO 35 POUNDSBox Jump, 20" box (Reps) AS RXEDPush-press, 75 pounds (Reps) DROPPED WEIGHT TO 35 POUNDSRow (Calories) BENT OVER ROWS WITH 20 LB DBS In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Had to made modifications due to gym equipment restrictions and also scaled the weight down for my size. Did not have anyone available to count my points but I put up my best effort. My shoulder was giving out on the thrusters, box jumps were the worst! Hard to keep form on the bent over rows especially round 3. Some mental confusion displayed after round 3 I asked my timekeeper if i was done or did i have another round. I was thrilled i was done as I don't think another round of this would have been very pretty. Face Pulls - 25 lbs - 5 X 15Shoulder Stability Circuit - V Raises, Rear Delt Raises, Scapular Pushups - 3 X 15 Situps on Ab ball - 15 slow. Link to comment Share on other sites More sharing options...
MaryStella Posted March 30, 2009 Author Share Posted March 30, 2009 3.30.9 Shoulder Stability Circuit- 3 X 15 V Raises, Rear Delt Raises, Scapular PushupsFace Pulls - 25lbs - 5 X 15Standing Ab Rollouts - 1 X 10Run 400 meters warmup Crossfit Workout of the Day - "Nicole"As many rounds as possible in 20 minutes of :Run 400 metersMax Set Pullups - needed to use a chair I didn't have a spotter today pullups completed each round are:40, 15, 20, 15, 15, 30 Because of time requirement ended up on 400 meter run.total run during 20 minutes - 1.75 miles, total pullups - 135 Link to comment Share on other sites More sharing options...
aluck Posted March 30, 2009 Share Posted March 30, 2009 How are these pullups done? Impressed. Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2009 Author Share Posted March 31, 2009 How are these pullups done? Impressed. These pullups were done using a chair. I Normally do pullups with a spot but I didn't have anyone available at the time so I used the chair as my support. Position the chair under the bar and pull yourself up the bar, if you need to use your legs to get up you can. Then really work the the negative (down) phase of the exercise but lowering yourself as slow as you can. I landed back on the chair because of the shoulder injury. I did not do the full extension as that range of motion is really jarring on my shoulder right now. Normally I would come down to a dead hang. I wouldn't have nearly as many reps if I used a spotter and did strict pullups. Hope the shoulder heals so I can get back to that. 3.30.9 pm workout18 minutes - Jump Robe45 Minutes - Situational Sparring - American Kickboxing rules - Shoulder was very weak and held me back 3.31.9 No AM workout was getting my MRI taken Waiting for the radiologists report to see what is going on. Shoulder is very sore today. Haven't been icing it enough lately been too busy but need to get back on that. Link to comment Share on other sites More sharing options...
MaryStella Posted April 1, 2009 Author Share Posted April 1, 2009 3.31.9 - PM Face Pulls 25lbs - 5 X 15Shoulder Stability Circuit - V Raises, Rear Delt Raises, Scapular Pushups - 3 x 15Standing Ab Rollouts 1x10, 1 x 5Jump Rope - 10 minutesLine Kicking Drills, Bag punching combos, Bag kick Combos5 minute burnout - rear to lead roundhouse kicks mixed with burpees and jump squats JKD - Limb Destructions and Kali Gunting. Link to comment Share on other sites More sharing options...
aluck Posted April 1, 2009 Share Posted April 1, 2009 Yeah I do "strict" pullups and I was like damn momma... your really kicking my butt.. lol . Did the wall balls at about midnight last night!!! Whew. Love em! Link to comment Share on other sites More sharing options...
MaryStella Posted April 2, 2009 Author Share Posted April 2, 2009 @aluck - I wish I was putting out those kind of numbers with strict spotless pullups. So pumped to hear you did the wallballs!! 4.1.96am - Crossfit WOD - For time Five rounds of 30 GHD situps & 25 back extension - Time 12:01 - my lower back was so sore after these that I didn't do anything else at my am session. 5:30pm - Run 2.5 miles -19:53 Kickboxing - 3 kick combinations with partner & blocks. The radiologist report on my shoulder MRI is supposed to be done tomorrow. Hoping it is good news! Link to comment Share on other sites More sharing options...
MaryStella Posted April 3, 2009 Author Share Posted April 3, 2009 4.2.9 - No report on my shoulder MRI yet. Hopefully tomorrow. 6am - Modified Crossfit Workout of the DayWarmup - 5 single arm pulldowns per arm 3 rounds for time of:21 Hanging Leg Lifts5 Single Arm Pulldowns 30 lbs Each ArmTime 5:00 Supinated Pulldown5x605x755x751x90 Parallel Grip Pulldown5X 905X 105 Ball Situps - 10 SlowStanding Ab Rollouts 1x7, 1x5 Grip really fatigued from hangs. 7pm - Kickboxing5 minutes jump ropeall kick drills tonight - line drills with isolated kicks - 50 reps per each kick10 rounds of bagwork with kicking combinations 10 minute conditioning circuit alternating between pushups, scapular pushups, squats with alternating front kicks, burpees. Link to comment Share on other sites More sharing options...
joelk Posted April 3, 2009 Share Posted April 3, 2009 No report on my shoulder MRI yet. Hopefully tomorrow. Fingers crossed for you Link to comment Share on other sites More sharing options...
MaryStella Posted April 3, 2009 Author Share Posted April 3, 2009 Still no radiologists report on my MRI. I won't get anything until at least monday at this point. Wish I had it already but nothing I can do about it so not going to be upset about it. 4.3.9 6am Modified Crossfit WOD - "NANCY"Was supposed to do sprints then overhead squats however my shoulder did not like the overhead squats at all so I switched it to back squats. Also did the squats first and then did the sprinting and subbed the pushups for squats. I wanted to do the sprints on a track and wouldn't have access to squat equipment out there. warmup - 12lb overhead squats, 45lb back squats X 10 Back Squats 95 lbs - 3 X 15100lbs 2 x 15 warmup run 800 meteres For time: Five rounds of:Run 400 Meters15 Scapular Pushups Time: 12:37Cooldown 400 meters Shoulder Rehab workFace Pulls: 6 sets of 15 reps @ 25 lbs, 1 set of 5 reps at 40 lbsV Raises and Rear Delt Raises with 6lb DB - 3 X 15 Link to comment Share on other sites More sharing options...
MaryStella Posted April 4, 2009 Author Share Posted April 4, 2009 Forgot to mention that the sprintwork was done in a windy rainstorm. I was a little upset with the time so i wanted to note this so next time I do this workout I get an accurate comparison. Link to comment Share on other sites More sharing options...
robert Posted April 4, 2009 Share Posted April 4, 2009 Keep on rocking! Love the consistency and seeing you online keeping updates on your journals and others' as well. All the best! Have a rockin weekend! Link to comment Share on other sites More sharing options...
MaryStella Posted April 5, 2009 Author Share Posted April 5, 2009 Thanks robert! Thanks for setting up this great community. 4.4.97am - Hang Cleans & Jerks - These were super hard on my shoulder especially the cleans. Not sure if I am doing something incorrectly or if it is just from my injury. So I kept the weight light and just worked form. If anyone has suggestions to help me out with this I really welcome them. Didn't keep track of the weight or reps very well but it ranged from 35 and built up to 55 lbs. My shoulder was sore for the rest of the day. 11am - JKD - Kali - Escrima Drills and Knife Drills - Angles & Sumbrada with followups.12pm - Kickboxing - Padwork, Heavy Bag work, Partner Drills - various kicking and lead side punches in combinations.6 minutes of GHD partner situps - 1 minute rest between each 1 minute set for 6 rounds. Link to comment Share on other sites More sharing options...
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