So my bicep tendon and knee are both aching today. I did front squats @crossfit Mechanix on Tuesday for #155 for 4 reps. A friend videoed it and I realized I need a lot more work on the left quad strength.
So the last 4 weeks, me and a couple girls in my gym have been doing an online rowing competition (royalty rowing) for fun….Well the last workout this past Sunday was pretty brutal mentally on me and apparently physical too. A couple days ago, my right bicep tendon started aching bad. So here again goes the joys of being a masters athlete. I truly wish I could master (no pun intended) preventing injury but I feel that my mind thinks I feel great some days when I actually need to rest! How many of you have this problem? Tell me I am not alone out there lol. So it looks like I will be avoiding making it worse for at least a couple weeks. So here is today workout. Hope you enjoy!
Strict TTB x 5 Good Mornings x 10 #55-60 SA KB Press ( left only) x 10 #35
KB snatch ( left arm only) Burpees Box Jumps Push ups (more weight on left side)
Rest 3 min
Bulgarian Split Squat w/#35 x 5 each leg AD x 15cal V-up x 10 Single Leg Deadlift #44 x 10 alternating
Rest 3 min
Goblet Squats x 10 Ring Dips x 4 30sec AD sprints @90%max effort Sit-ups x 10
So I have been back to crossfit workouts now for a month or so now. I am progressively increasing weight but staying conservative so I don’t further injure myself. Today’s training session was the following:
PC work to moderate 3 rep #65/75/85/95
Ring Dips 5-7 comfortably
Strict TTB x 10
Bicep curls x 12 Front Squat 3 sets of 10 reps
#85/95/105 to a bench to not go too low due to knee surgery. 5 rounds
Each session has to be carefully thought out due to being non-weightbearing on my left leg so I am very limited but have a lot to work up to with my upper body strength. It is very rewarding to see growth. I am celebrating the small victories! Today I did banded leg extensions with my left leg & was able to hold a plank for shoulder taps without pain! This is a huge victory as well as accomplishing 10 unbroken strict ring dips. Here was my workout today!
AD x 10min upper body only 54 calories
Band leg extensions w/left leg x 4 sets x 15-20 5 sets of:
Shoulder press #55 x 10, #65 x 10, #70x 10, 75 x 7, 80 x 4