Crossfit Armoury: Open Gym (November 3 & 4, 2016)

Well, another months go by and I ended up breaking a promise to all of you.   Sorry!

Decided today was a good day to return to the gym.  Actually, I've been prodded by my wife and a few others to return.   Mentally, I wasn't quite there.   Hard to believe last year this time, I couldn't wait to get to the gym.   Now, I've restarting the entire process from scratch

My body feels refresh, at the same time I feel like a blob.  Other than some walks here and there to sort things out with my mind.  No crossfit, no running, no lifting.    Crossfit is my sanctuary, and I wanted to come back to it.  Not run away from it.  I needed time away.   So, where do I start.

My knees, still having some issues.  Doing my Physio homework when I can to strengthen the knees and as well as other muscles, such as my hips.   Got the green light from my physio two weeks back to resume.   Ended up having a battle of the wills with my mind to get back.

It's Thursday, November 3rd, 2016.  Time to restart.    I decided I would give myself a few days back at the gym, and just do open gym.   Ease myself back in slowly..    no need to kill myself on the first day back after being 'inactive' for 4 weeks and worst, injure something else.

I came into the gym today and started with some warmups with the wooden dowels (pass throughs), some air squats, and a few overhead squats.   All at the same time, watching my alignment of my knee and being mindful on how it tracks.   Aaron (Optimize Physiotherapy) had video taped me on one of my squats three weeks back and notice where my issues were.  He had me change my position and even used a rubber band around my knees, so when I had squatted; I would force my knees out.

Today, I didn't use the rubber band.  I just kept the weight light.   That will be the theme for the first little while until the technique and body feels better.


Thursday - November 3, 2016 activities:  

- warm-up
- 2000 meter row
- 5x5 (5 set, 5 reps) - Strict Press
- 5x5 - Back Squats
- Physio homework


It burns, the forearm (all from something simple as rowing.  It started around 1000 meter mark, and made it self known around the 1500 meter).  I couldn't wait to finish the 500 meter.   This never happened before.   Obviously, muscles that I haven't used for a long time, has either squirrelled away or shrunk.  Time to rebuild them!!

Went to the Oly platform afterwards and decided to do Strict Press and as well as Back Squats.   Picking up the empty barbell (45 lbs) was heavy.   I kept saying in the back of my mind, 'it'll come back.  It'll come back.   Just ease back in slowly.'

Warmed up with 5 reps with empty bar and then build it up with 65, 75, 85, 95, 100
I know, the numbers seem light, but it really was heavy.   Struggled to crank out the last three reps at 100 lbs.    How quickly one loses their strength..   The climb will be tough, I'm sure.   But in the end, it'll be worth it.   

Next, was back squats.  Repeated with the same routine as above and used similar weight, but instead really focus on the technique and the knee.   Corrected myself a few times as my left knee was tracking and I was following back into the bad routine/habit.   Top weight was 105 lb.

Finished off the workout with some physio homework.


Friday - November 4, 2016 activities:

- warm-up
- 2000 meter row (500 meter row, with 1 minute rest; repeat 4 times)
- 5x5 - Front Squats
- Physio homework

Following up yesterday's format, performed the same warm-up routine with the wooden dowel, air squats and some overhead squats.  (Again, focusing on technique and not speed)

Decided that rowing was good for me, in the past whenever I was injured, I always rowed.  It made me smile (not really, I'm just telling you that so it will make you smile).  I decided to change it up and do fast pace 500 meter rows, with 1 minute break in between.  Repeat 4 times...    Yup, more work needed on my rowing.  The burning on the forearm went away...  but so did my pace.  I was all over the map, like I never rowed before.   Ack!

Followed up with some strength with front squats, started with the empty bar.  Build up to 65, 75, 85, 95, 105, 105 lb.   Yes, I did an extra set as I was feeling somewhat good and wanted to see how my knee would perform under some load.   Was it a good idea.. no immediate pain..  which is a good sign.

Afterwards, I did a cool down which really is my physio homework.   


Physio homework:  
- Slow shuffling sideways with knees bent, chest upright and a rubber tubing underneath both feet, and then chris-crossed at hip height.  Do this for 50 feet and then return in the opposite direction for 50 ft.  
You can stop/rest briefly as needed, so the pain/burning on the hips and glutes can subside.
- Using the above configuration with the tubing; shuffle (small steps) forward slowly for 50 feet.  Stopping when needed, and maintain bent knees and keeping chest upwards. 
Repeat this going backwards for 50 feet.
- Foam rolled the IT band, hips, quads.


I must stay, it did feel good to be back to the box.   Missing seeing a lot of familar faces, lots of the regional athletes who are busy training, and above all; just being around people.  As my wife had said, I'm a people person.  I usually get my 'good' energy from being around people, talking to them and it tends to lift my spirits up.   I've became a hermit for the last 4 weeks, only interacting with staff at work.   

With that said, hopefully this will be my starting point with resuming with classes, resuming crossfit.


Hashtags for the day:   #weaksauce  #imablob  #needtogetbacktoit  #restart  #refocus