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. 🙂
