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  #1841  
Old 14 December 2014, 23:12
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Trap bat DL 5x6x225

SP 5x10x85

No conditioning.

Still rehabbing the elbows and backslid a little on my right elbow.
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  #1842  
Old 15 December 2014, 15:09
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7 min time cap to find 2 rep max front squat from hang clean-275lbs
21-15-9, 185 deadlift, bar facing burpee-4:10
2 rnds-14 box jump, run 400m, row 2000-25:17
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  #1843  
Old 15 December 2014, 20:19
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For time:

75 50lb (MP called for 24kg) swings
row 2000M (MP called for 1 mile run)
75 50lb swings

17:18
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  #1844  
Old 17 December 2014, 22:43
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cleans @ 165. I really just did a bunch over the course of 15 minutes.
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  #1845  
Old 19 December 2014, 14:44
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Mary

8 rounds

I'm sure my ROM wasn't good on the HSPUs though. Still rehabbing my elbow.
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  #1846  
Old 21 December 2014, 22:25
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Trap Bar DL 225x7x5, SP 85x10x5
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  #1847  
Old 22 December 2014, 09:04
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Kelly scaled to 3 rounds for time

500M run (sub for 400M row)
30 step ups (sub for box jumps)
30 20lb wallball

25:45
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  #1848  
Old 19 May 2015, 05:53
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So I recently just joined a "box" and so far I am enjoying the workouts....The "kipping" idea I still have to get used to, but the WODs are a different kind of hurt (the good hurt). It also doesn't hurt when the ladies over there dress the way that they dress.....(well atleast not the fat ones).

Last edited by Hawk14; 19 May 2015 at 05:58. Reason: added info.
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  #1849  
Old 5 June 2015, 10:31
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Benchmark

1: 06/05/2015

2 Rounds

10 G2O Plate Press
10 Broad Jumps

Mobilty

Shoulder Mobility
Pass Through and Roll Out


3: Filthy Fifty (Time)

For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Ca$h Out

50 Barbell Roll Outs
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  #1850  
Old 15 December 2015, 14:02
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I've been forced to dial way back lately in order to let my elbows heal. So after 8 months of no to minimal pressing, and minimal pulling, I'm at about 85%.

Today I did T.U.P. scaled to 115
15-12-9-6-3 cleans/pullups/FS/pullups.

28:17

Cashed out with 3x10 BP @ 115 as physical therapy.

RIP SSGT Simpson
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  #1851  
Old 4 February 2016, 13:54
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2 Feb

Fran 6:17

4 Feb Helen on a boat 18:15
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  #1852  
Old 4 February 2016, 19:46
Dangercon Dangercon is offline
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Quote:
Originally Posted by bm2bob View Post
I've been forced to dial way back lately in order to let my elbows heal. So after 8 months of no to minimal pressing, and minimal pulling, I'm at about 85%
What's the problem you've been having with your elbows?
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  #1853  
Old 5 February 2016, 14:06
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Bilateral tendonosis, it's gotten quite a bit better, but I am still cautious, and now weak from my elbows.
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  #1854  
Old 5 February 2016, 18:09
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Is the pain lateral or medial in your elbows? I might have a few things you can throw into your warm ups during your down time that may help reverse this over time and prevent re-injury.

Was there a traumatic injury, any surgeries or major changes in your arms involved or has this just developed over time?

What type of training do you normally do and what is your athletic background?

If nothing major has happened and this has developed over time throughout your training, I would be willing to bet you've got a muscular asymmetry happening. And I'm willing to bet it's an issue with the supinators in your forearm, but can't say for sure yet.

I'd be interested to see what your training has looked like the past 6 months or so.

Last edited by Dangercon; 5 February 2016 at 18:15. Reason: additional thoughts
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  #1855  
Old 5 February 2016, 18:13
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More info
Quote:
Originally Posted by Dangercon View Post
Is the pain lateral or medial in your elbows? I might have a few things you can throw into your warm ups during your down time that may help reverse this over time and prevent re-injury.

Was there a traumatic injury, any surgeries or major changes in your arms involved or has this just developed over time?

What type of training do you normally do and what is your athletic background?
Seven years as a SWCC with the physical requirements therein. A couple years of MMA. CrossFit pretty consistent for about 10 years. I am not "athletic" I work out :)

No traumatic injury just overuse over a long period and an unwillingness to let them heal. No Physical Therapy, but I did get a TENS unit for a while. Thanks VA.

I would love any ideas you can give me. The pain is primarily along the tendon that makes up the funny bone. Lateral or medial confuse me in regard to elbows.

I work out about 5 days a week. 3 days weights and conditioning with a metcon or rowing and 2 days of swimmimng ,1 a tempo paced/long interval and one a steady state workout.
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  #1856  
Old 5 February 2016, 18:20
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Last 6 months 0 pressing. Lots of rowing, but that has been while on the mend. I was 6 day a week guy with strength and conditioning 4 days a week, and 2 days swimming.

I have done some forearm work (pinch grips reverse curls upside down presses.)
to alleviate the pain with some success
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  #1857  
Old 5 February 2016, 19:12
Dangercon Dangercon is offline
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Quote:
Originally Posted by bm2bob View Post
More info

Seven years as a SWCC with the physical requirements therein. A couple years of MMA. CrossFit pretty consistent for about 10 years. I am not "athletic" I work out :)

No traumatic injury just overuse over a long period and an unwillingness to let them heal. No Physical Therapy, but I did get a TENS unit for a while. Thanks VA.

I would love any ideas you can give me. The pain is primarily along the tendon that makes up the funny bone. Lateral or medial confuse me in regard to elbows.

I work out about 5 days a week. 3 days weights and conditioning with a metcon or rowing and 2 days of swimmimng ,1 a tempo paced/long interval and one a steady state workout.
TENS units are great for recovery and rehab! My normal program involves squatting in some way pretty much every day (snatches and cleans count ) so I use a ghetto TENS unit on my quads post workout. I would recommend it on your elbows as well post workout.

If you hold your right hand out, palm up, is the pain on the left or right side of the elbow (in this case, medial is left (inside) and lateral is right (outside))

Seeing your past training and normal training habits, it looks like you've probably got some over worked pronators (the muscles that turn your palms down) and under worked supinators (muscles that turn your palm up).

I hope it's okay to post a link to a video in here.

https://www.youtube.com/watch?v=zdT69yFTvaM&t=0m25s

This is a great way to light up your forearms. You'll need a bucket and some rice for this. Try all 4 exercises, and don't be afraid to go to failure. Pain should stay relatively low during these. I have another exercise but I don't know the name so I'll have to find a video of it first.

If possible, try to do more exercises with a supinated grip (palms facing you), such as pull ups or barbell rows.

I also recommend some pretty intense foam rolling on your forearms and triceps, focusing more on the triceps. Make sure to get all aspects of the tricep (roll palm down and palm up), same for forearm.

Try to implement these things for a few weeks and let me know and we can go from there. These should at least give you a great start.

Good Luck!
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  #1858  
Old 21 May 2018, 10:06
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So I have worked my way back to a place where I want to log my workouts again.

I am now lifting 4 days a week, basically, a "crossfit informed" workout. Major lifts combined in various ways with cardio elements.

My routine looks like this
Sunday: 30 min steady state roeing
Monday: weights/conditioning
Tuesday: weights conditioning
Wednesday: swim intervals, sometimes swim metcons
Thursday: Weights conditioning
Friday: LSD swim
Saturday: Rest

Today Nate: 2 MU (scaled on the gravitron)/ 4HSPU/ 8
70lb swings
11 rounds

Otis scaled 1,2,3... for 15 minute 225 BS/115 SP/ 225 Trap bar DL

6 rounds

Heroes the next couple of weks.
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  #1859  
Old 22 May 2018, 07:56
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Row 2000M 8:24

Daniel:

50 pullups
15 cals assault bike (sub for 400Mrun)
21 95lb thrusters
30 cals assault bike
21 95lb thrusters
15 cals assault bike
50 pullups

23:32

done at NNSY gym
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  #1860  
Old 24 May 2018, 08:23
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Rowing Murph

2000M row 100 pullups,200pushups, 300 squats 2000M row.

43:32 I think I would have been faster if I didn't have to basically do the pullups first because I was sharing it with someone else.

Also, I would have been faster if I was in better shape.
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