A return to Crossfit

After 4 months off Crossfit with my elbow, with some trepedation, I went back to the gym today for a 1 hour Personal Training session. Mark went easy on me, and I was broken by the end of it! (Checkout the Crossfit Exercises post for videos of all these exercises if you don’t know what they are.) The session was:

Warm up:

  • 500m Row
  • 2 rounds of:
    • 10 Sit ups
    • 10 Press ups (push ups)
    • 10 Squats
    • 10 Pull ups

It was the pull ups I was quite nervous about as they were giving me a lot of pain before, but they were fine. I expected to only do them in 5’s but I knocked off each set of 10 no problem, without any elbow pain.

2nd warm up(!) 2 rounds of:

  • 10 x 16kg Kettlebell Swings
  • 10 x 10kg dumbbell thrusters (they felt heavy)
  • 10 double unders

After I got my breath back (running is a poor substitute for Crossfit, that lot above got me way more tired than my 2 mile run for example) then some light heavy work, if that makes sense:

  • Back squats, sets of 5 at: 20kg, 40kg, 60kg and 70kg
  • Should presses, sets of 5 a: 20kg, 30kg, 30kg

Decided not to do any more should presses, nor go higher in weight, as was definitely starting to feel it in the elbow. There are 3 things I expect to get me:

  • Pull ups (though it appears sets of 10 are ok)
  • Shoulder presses (and derivatives, e.g. heavy Thrusters)
  • Cleans, which will be annoying

A final blast, just, because, well that’s Mark for you!  I knew I wasn’t going to get away with an hour down the gym “playing”.

  • 3 rounds of:
    • 200m run
    • 15 box jumps (20″)
    • 12 press ups
    • 9 pull ups
    • 2 minute rest

Boy that was hard.  Even at just 200m the running still takes it out of me, either way, I have lost a lot of fitness in the last 4 months.  To be honest (once I’d recovered sufficiently…. about 15 minutes of laying prone later) it felt good to get back though.  🙂

{ 2 comments… add one }
  • Davie 31 May 2008, 12:47 pm

    Great to see you making a return mate!!

  • Colin McNulty 2 June 2008, 10:14 pm

    Cheers Davie, good to be back.

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