[moose]

Johny Cash, on Oct 7 2009, 07:32 PM, said:

Good work on that WOD I tried that monday, hard.

Cheers!.
Gasping like a fish out of water after the first couple of rounds. I really hate cleans!

[Gubernatrix]

Strong stuff!

[moose]

Tuesday 13th October

CrossFit Total
Back Squat
- 162.5kg
Shoulder Press
- 65kg
Deadlift
- 167.5kg
TOTAL
- 395kg = 871lb

Better than last time, but squat and deadlift still well down on past bests. Quite chuffed at maintaining my shoulder press despite all my shoulder problems over recent months.

[Gubernatrix]

Great squat!

[moose]

Thanks G.
I'm happy with today's squat, but a bit grumpy at the same time.
Not too long ago I was doing a good 20 or 30kg better (same for the deadlift).
It's frustrating to lose strength, although I guess I am much fitter overall, and that's been the general plan for this year.
Maybe I should quit complaining and focus on the positives (my glass is half-empty today!). *Sigh*

...have now thought about it for a minute...

Yes, I am happy with the squat.
Everything is improving - I might not be as good as before, but all my training is heading in the right direction. And that can only be good.

Thanks for sparking my internal dialogue.
I am now fully readjusted, and quite happy again.
I am restored to a 'Moose of Doom'

[moose]

Wednesday 14th October

It's about time I tested my ropey shoulders to see how well they've recovered (tendonitis in one, impingement syndrome in the other, plus general knackeredness all round).
Figured today's as good as any other day...

These are the things that hurt it most...
Bench - never got past my warmup weights. Incredibly sore. Ouch!
Pull-ups - heavily assisted. Not too sore, but very weak (and I'm too heavy! )
Dips - also heavily assisted. Very sore to begin with, but warmed up OK.
Had better go gently-gently on future pull-ups and dips. And forget the bench for now.
Physio tomorrow. He's great

Realised I'd never done a workout with full squat cleans, so tried some...
40kgx8, 50x8, 60x4, 70x2, 75x1, 80x1
Topped off with some C&J (just messing about, practising technique)
60x1, 70x1, 40x6, 40x6
Quite happy with these. But can't believe there are CFers who do WODs with 21-15-9 cleans at 60kg! Impressive

[moose]

Friday 16th October 2009

Strength stuff
Start of a new strength programme (not for anything specific...
Squats: Worked up to 3x3 at 135kg
Deadlifts: Worked up to 2x3 at 142.5kg

CF WoD from 15 Oct 09
5 rounds for time - Hang squat clean x15 @ 60kg; Push-ups x30
Had to scale this (CF BrandX's "Pack" version).
5 rounds for time - Hang squat clean x15 @ 45kg; Push-ups x20
Got half way through the 3rd round and couldn't hold the bar anymore. Shoulder was OK on the push-ups but I was spent!
So, 3 rounds in 10:21 and gibbering in a corner.
Drew a line under it there and then. Humbled but happy with the effort.

[moose]

Physio finally gave up on my shoulder ("like chipping away at a brick wall").
Sent me to see a sadistic consultant (the sort who says "does this hurt" already knowing that it does...)

After scans and x-raysI finallly got a cortisone injection in my shoulder this week.
(Interesting sensation!).

Feels loads better already.

Managed to survive a karate session on Thurs with no major issues, so back to training properly next week hopefully - but will need to take it super-easy.

As a side note, I estimate I've put on 5kg in the past few months just sitting about being sore and grumpy. Luckily I was super-buff before

[marcus clarke]

Hope you back up to speed soon mate.

[moose]

Monday 23rd November

I think I'm beginning to heal!!
Went for a short run last week. Muscles a bit sore, but the nasty achilles pain never resurfaced.
(have to be really careful and stretch it out constantly though )

Next, time to see if the cortisone worked - tried a bit of light lifting...
Burgener warm-up.
Felt OK with just the 20kg bar, all the way to OHS and snatch balances. There's still a bit of impingement going on up there. Should really work more on flexibility...
...any ideas out there... dislocates hurt like hell...and I can't think what else to do...

Carried on with some light snatches (sets at 35kgx5) and clean and press (sets at 50kgx5).
Again, felt OK, with just a bit of pain at the top of the snatch.
Tried some beginner pull-ups too. Ouch!
Going to see Dr Cortisone again soon for the x-ray results... he metioned surgery last time...not keen

I'm going to have to take it easy for a while.

New job is keeping me too busy to train regualrly anyway - although I'm going to try to get a session in at CrossFit NYC when I'm there next week (ooh, Mr Jetset ). Hopefully all this travelling should ease off soon...
And, joy-of-joys - CrossFit Surrey are going to start early morning workouts in Dec. Exactly what I was looking for!!

[Gubernatrix]

Be careful with the shoulder. Hope it heals soon.

[moose]

Thanks for your concern.
But you needn't worry. I'm petrified of hurting it again - 'easy' is my new middle name.

Cheers
Moose 'Easy' McMoose

[moose]

Wednesday 3rd December

The Moose world tour continues with a "beginners" session at CrossFit NYC.

CrossFit is clearly BIG business in the US of A - this place is packed from 6 am through till late!!
So busy, in fact, that they can afford to offer free beginners classes (I'm Scottish - a free class was too tempting!)

The "beginners" intro was a bit basic, but covered everything needed to do the workout.
(for info - you can take as many of these free classes as you like - the workout is different each time)

5 pull-ups (jumping for me - shoulder is still a bit "ooh!"), 10 push-ups, 15 squats.
AMRAP in 10 mins

Got 9 - nearly 10 rounds - and pretty knackered. I've been out of this stuff for too long!

Looking forward to CF Surrey opening early soon. Somewhere decent to train at last...

[moose]

Monday 7th December

First early morning workout at CrossFit Surrey.
Just a baseline thing:
- 1 pull-up
- 4 push-ups
- 7 squats
in 12 mins
Was still sore from the very similar workout I did as CF New York a few days ago (had to drop that in again, not sorry!).
Even for me, I'm badly our of shape right now.
24 rounds - just the squats short of 25.
(...but pull-ups were jumping and half the push-ups were on my knees - literally and metaphorically)
Good fun - I'm looking forward to getting stuck in again...

[moose]

Wednesday 9th December

Made it to the gym!
Kinda wished I hadn't.
Wanted to start picking up some strength work again now my shoulder's been "rested" for a good while.
Did some squatting, sh. press and started with some light benching to test the shoulder.
- Couldn't bench more than the bar without a lot of pain in shoulder. I think I may have to permanently part company with the bench press. There goes my triumphant return to powerlifting as a master in 2010...!! (as my kids keep reminding me, I hit the big 4-0 in Feb!)
- Squat felt OK, but felt heavy. Tha'ts what happens with time off I guess.
- Sh. press, surpisingly, was a breeze. Didn't push it past 50kg, but felt fine.

Gently, gently, catchy monkey...

[moose]

Have been doing some running recently to test out my other annoying injury - the accursed achilles!
So far, so good. Only short, slow runs, but getting longer and faster.

If I post an awesome run story on this board, somebody please tell me to chill...

[moose]

Wednesday 16th December

CF WoD at CF Surrey
- For time: Pull-ups; HSPUs - 21, 18, 15, 12, 9, 6, 3
- Subbed with jumping pull-ups and knees-on-a-box HSPUs.
Finished in 8:00
In retrospect, could have gone a bit harder...

[moose]

Friday 14 January 2010

It's been a month since my last workout and, my god, does it show!
I knew this was going to hurt (mostly my pride), but didn't think it'd be this lame.

Put together some practices around snatches, thrusters and pull-ups to ease myself back into it.

Training in 2009 was erratic (to say the least), due to injuries (to many and varied body parts) and work (making me go away a lot). Any fitness I had has all but gone. Not a hapy moose!

Still - trying to reamin positive - this means I can start with a clean slate for 2010 - I've dropped all my previous expectations and I'm really having to learn movements all over again.

Goal for 2010 - to actually train! (some people are not going to like this!)

[moose]

Oh, and another thing.
I've not done nothing for the past month. I have been running a bit (achilles problem is still there, but now manageable).
Still got a reasonable pace (for me!), haven't lost too much aerobically.
For the record - I am not a 'runner' (those who've met me will confirm that's obvious) - I just like getting out and about!

[moose]

Monday January 18th

Back at CrossFit Surrey (at last!) for early morning WOD
10-9-8-7-6-5-4-3-2-1
- Box Jumps; Push-Ups; Knees-to-elbows
Managed to make a very straightforward workout look very, very hard indeed!
"Knees-to-elbows", for example, were more "knees-to-just above knees"...
8:33

Hey, ho - can only get better...

PS Shoulder doc tomorrow - not looking forward to this