{"id":172,"date":"2008-05-27T19:54:05","date_gmt":"2008-05-27T19:54:05","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/2008\/05\/27\/a-return-to-crossfit\/"},"modified":"2008-05-27T19:54:05","modified_gmt":"2008-05-27T19:54:05","slug":"a-return-to-crossfit","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2008\/05\/27\/a-return-to-crossfit\/","title":{"rendered":"A return to Crossfit"},"content":{"rendered":"<p>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 <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2007\/11\/27\/named-crossfit-workouts-the-girls\/\">Crossfit Exercises<\/a> post for videos of all these exercises if you don&#8217;t know what they are.)  The session was:<\/p>\n<p>Warm up:<\/p>\n<ul>\n<li>500m Row<\/li>\n<li>2 rounds of:\n<ul>\n<li>10 Sit ups<\/li>\n<\/ul>\n<ul>\n<li>10 Press ups (push ups)<\/li>\n<li>10 Squats<\/li>\n<li>10 Pull ups<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>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&#8217;s but I knocked off each set of 10 no problem, without any elbow pain.<\/p>\n<p>2nd warm up(!) 2 rounds of:<\/p>\n<ul>\n<li>10 x 16kg Kettlebell Swings<\/li>\n<li>10 x 10kg dumbbell thrusters (they felt heavy)<\/li>\n<li>10 double unders<\/li>\n<\/ul>\n<p>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:<\/p>\n<ul>\n<li>Back squats, sets of 5 at: 20kg, 40kg, 60kg and 70kg<\/li>\n<li>Should presses, sets of 5 a: 20kg, 30kg, 30kg<\/li>\n<\/ul>\n<p>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:<\/p>\n<ul>\n<li>Pull ups (though it appears sets of 10 are ok)<\/li>\n<li>Shoulder presses (and derivatives, e.g. heavy Thrusters)<\/li>\n<li>Cleans, which will be annoying<\/li>\n<\/ul>\n<p>A final blast, just, because, well that&#8217;s Mark for you!\u00a0 I knew I wasn&#8217;t going to get away with an hour down the gym &#8220;playing&#8221;.<\/p>\n<ul>\n<li>3 rounds of:\n<ul>\n<li>200m run<\/li>\n<li>15 box jumps (20&#8243;)<\/li>\n<li>12 press ups<\/li>\n<li>9 pull ups<\/li>\n<li>2 minute rest<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Boy that was hard.\u00a0 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.\u00a0 To be honest (once I&#8217;d recovered sufficiently&#8230;. about 15 minutes of laying prone later) it felt good to get back though.\u00a0 \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;t know what [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[],"class_list":{"0":"post-172","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-crossfit","7":"category-uncategorized"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=172"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/172\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}