Thursday, August 28, 2014


I'm back! Had to take a week off due to the stitches from getting my pin out. 

Brutal WOD after a week off. The kind that don't look too bad but I've been around the block enough times to know those are the worst. 

Cash in- 32 cal row

3 rounds:

8 deads

27 jumping lunges

2 rounds:

8 pull ups

27 KB swings

Cash out 32 burpees


Modified for single arm

Wednesday, August 20, 2014

Pin comes out

Pin came out first thing this morning. 

The only downside is since I have stitches again I can't workout until they come out next Wednesday. Well that and showering with a bag on my arm again. 

PT starts Friday and then the "real" PT gets cranking next week when the stitches come out. 

Monday, August 18, 2014



A wowzer of metcon today



3 Power Snatch

15 wall balls

A mixture of Karen and Isabel. 

I did 50 single arm DB snatch and 4 rounds of 12 kg KB thrusters and 6 rounds with 8kg KB thrusters

17:26 later I was finished. Damn that was an ass kicker.

The aftermath


Saturday, August 16, 2014

Beach Workouts

After a good 3 WODs this week we left for the beach Thursday. 

I had intentions of dropping in a box at the beach but after a rip / blister from DB double grace and 49 KB Deadlifts I decided to give the one arm workouts a few days off. 

I worked out with Tara instead. Friday was a 2.5 mile run / walk and Saturday was just a humid 2 mile walk. 

Looks like I'm refreshing and recharging from more than just work. 

It's been a great vacation and I'm truly sad to see it end. I won't have anytime off until after both Bike MS events I'm in charge of the logistics for and School starts this week. 

But, the positive is this is my last semester!

Finger Tip Feelings

A wild "side effect" if you want to call it that is that the feeling in the finger tips of my left hand seem hyper sensitive right now, after being pretty much unused for 6 weeks. 

A few pieces of sand seem like sand paper, soft shirts to the touch with the right feel coarse, etc. Touching the same items and feeling two different things like they are completely different items is wild. 

Wednesday, August 13, 2014

6 week broken wrist update



3 rep heavy deadlift 


14 min EMOM

Odd 7 Deadlifts (70%)

Even 200m run

So I was cleared to run today at my Drs appointment and I sucked at it. The coaches told me I might need to just do 100s since I hadn't ran in 6 weeks. I did 200 the first 3 rounds. 100 the next 3 rounds and 200 the last round. 

Used a KB for the Deadlifts and held it to my right side because I was over rotating my shoulder and the coaches didn't want me to chance injury. 

I hope to add some extra running back in a few times a week to build that endurance up. 

Best news of the day was a new brace / splint that doesn't effect the elbow except when I'm working out. During any workout I have to wear the previous removable cast for more stability.  


Tuesday, August 12, 2014

Double Grace


Double Grace today

60 Clean and Jerks for time

The single arm version was -

60 DB snatches at 50#

6:20 and honestly it should have been faster I went out pretty fast and had to take a few breaks. 

But damn that was tough one. 

If someone would have told me 6 months ago what an amazing workout I would get in 6 minutes or so I would have laughed at them. All I knew about were endurance type workouts. 



We had Jackie last night

1000m row

50 thrusters - 45#

30 pull-ups


The single arm modified version was:

1000m row

50 thrusters with a 20# DB

30 single arm ring rows 

I killed the row for a 1 arm dude. Did the 1k in 4:13 and was pumped by that. Probably a little too quick because I had to break the thrusters up. Then the ring rows went well. 


I'm really pleased with that and look forward to seeing Jackie again when i have 2 hands

Monday, August 11, 2014

PR for Pat

20 min AMRAP
6 power cleans
12 burpees
18 TTB
200m run

The one arm modified version looks like this:
6 KB clean 24kg
12 burpees
18 toes to rig
1:15 on the airdyne 

This is a great workout. I really enjoyed it. 
I made it through 3 full rounds and 36 reps which was all but the last run. 

Friday, August 8, 2014


Tonight's WOD fucking destroyed me. 

21 front squats ( squats with a 24kg KB )

21 - KB swings ( KB snatch 16kg)

400 m run ( row for me)

15 front squats

15 KBS

400 row

9 front squats


400 row

Maybe it was because I thought it didn't look too bad and I expected to be able to power through. Whatever it was I got my ass handed to me. 

In the 15 set of KB snatches my arm got tired and it was a struggle from that point right to the end. 

I haven't been that trashed by a WOD in a while. 

Before the WOD I did a 50 cal airdyne warm up for a little extra cardio 

Thursday, August 7, 2014

Row, Row, and more rowing

800m row
50 abmat sit-ups
25 supermans

In rounds 2 & 3 I only did 25 sit ups. Slow WOD. 

Thats a lot of single arm rowing. 

Monday, August 4, 2014

Broken Wrist - 4 week update

My new companion for the next several weeks. 

I can take it off for showers and the simple PT stuff they've started me on. 

Plan going forward: Pin stays in for 3-4 more weeks. Then PT to get the mobility back,  they think that will be 6-8 weeks.



5 RFT:

7 Deadlifts

30 air squats



For me:

5 rounds

7 single arm Deadlifts - 115lb

30 air squats

7 seated single arm dumbbell push press


Those squats started getting tough with the deads. A lot of back action. 

I was surprised with that as I've been an air squat machine lately. Probably didn't help that I had a cheat meal last night on vacation. 

PT Session 1

Not much happened with PT today. 

10 min heat compress. 4 flexion measurements. That's it. 

Don't think they remembered the pin is still in, til I got there. So I don't go back til it's out. 

Road to recovery continues. Slow for an impatient guy, but I'm following the Drs orders. 

Friday, August 1, 2014

Retest "5-4-3-2-1"

Today's workout


500m row / 50 air squats, 400/40,etc

I've gotten faster at the 1 arm rowing as well as better at squatting. 

This was the first workout I did after 2 forced weeks off post surgery and I did it again today. I crushed the first time by around 7 minutes. Not sure if I should be amped at the improvement or embarrassed at the first time, maybe both. 

Also, this removable cast, while a pain in the rear, makes showering so much better. 

Time 14:04