27 replies to this topic

[Abi Grove]

Tuesday 11/15/11 DE lower with Jazzy J!


[indent]Jazzy J is the strongest girl I know! I am so excited to get to lift with her a few days a week now!
Since my pull is stupid and weak like an infant with diaper rash Jazzy J helped me with my sumo pull, what a gal!

sumo pulls
135# x5 x2
185# x3
215# x2
225# x2
255# x1
275#x1
295# x1
225# x7

deficit sumo pulls on hundy plates plus mats touch and go so icky
135# x8 x2
185# x8
205# x8
225# x8

bandy pull thrus
pull downs
windshield wipers
reverse hypers[/indent]

[Abi Grove]

Wednesday 11/16/11
Now that I am trying to lift with Jazzy J when ever I can I have kinda slaughtered the schedule I had going but I think it is worth it to get to lift with her. By next week her and I should have some bit of order back, until then I will just keep looking like I don't know my ass from my elbow!

35k x3 x3
45k x3
55k x3
65k x2
70k x2
73k x2 x1 and a miss
75k x1 x5

ass felt... well like ass, hence the front squats were sooooo slooooow.. o well now they get to rest=)

[Abi Grove]

Thursday 11/17/11 ME upper with JazzyJ


[indent]warm up with sleds, pull downs and a parts and lacrosse ball glory

bench heavy triples against mini bands doubled on a buffalo bar! (supposedly 90# added at the top and 40 at the chest... in theory you know how that goes...)
bar x3 x3
75# x3
85# x3
95# x3
105 x3
115 x3 x4

straight bar pause bench. 3 seconds at the chest per rep
4 sets of 5 at 145# each
so puffy!!!

then JazzyJ went and did cardio and I did Jerks, I should have had higher volume but we still had to get accessory work in and I'm not going to lie I think i was being a bit of a bitch since we just did all that bench. But my big priority was to practice getting my front foot out better...

http://www.youtube.com/user/1877lift.../3/v1hh2kOfcxg
http://www.youtube.com/user/1877lift.../2/7zj1jPRTEKs

not going to lie they still felt pretty sloppy up top but I at least was getting my front foot out better
35k x1/1 x3
45k x1/1 x2
55k x1/1 x2
65k x1/1
75k x1/1

then I rescued her from cardio land and we did
rolling kb press
seated rows of doom (burn out)
lat pull downs of misery
( im not super used to doing a lot of those so my forearms employed!!!)
then we devastated some bacon cheese burgers with ago! =)[/indent]

[Abi Grove]

Seminar weekend mishap


[indent]So I was working at Crossfit Seminar this last weekend in Rainier and had a bit of a mishap...partial dislocation of my right elbow yesterday overhead squatting 195# I had one more inch to go and my friggin elbow just gave. No wonder I always thought it was a stupid lift for a heavy single! Guess you can't blame the lift though, we should probably call this user error=(

However, I think I got lucky, bruising started this morning but still no streak bruising. I don't have full range of motion yet, but I think that is just due to the inflammation. I don't think there are any chips in there cuz I am pretty sure I would feel them. I am pretty sure I am getting away from this one with just a nasty bone bruise. Iced it and compressed it right off the bat and going to keep that going. Going to give it a little rest this week and just squat another inch onto my ass!

Good news is Im not freakin out. I am staying positive for 2 reasons: 1) I compartmentalize like a ninja and better than most dudes. 2) I have broken and dislocated plenty of things including my wrist/ arms 3 times on the left and 2 times on the right; each time I was told I would never be able to hold much load with them anymore, certainly not body weight and each time that was wrong. I still plan on competing earliest december, for sure in january. I give it a few weeks and I should be pushing and pulling again! Besides I figure if you don't know how to make a come back you have no business being in any sport at all. I am excited to train tomorrow, hope you all are too!
Abs[/indent]

[Abi Grove]

ME Lower 11/21/11


[indent]First day training with my stupid elbow went pretty good! Range of motion is already better and the swelling is waaaay better thank God for ice! Jesse wrapped it up real good in a knee wrap so I could wedge it under a safety squat bar. I couldn't push real good on that side but I could at least get it under there and there compression made it feel better always...

ssb (65#) then add bands (supposedly added 115# at the top so we said more like 100# for my height)
bar x5x3
115# x3 x2
155# x3 x2
175# x3, 3, 5
205# x2, 2
155# x10, 15

This is my second set of 205 against the bands, sooooo slow and I think I forgot what my legs were supposed to do but I was happy I didn't completely fold!
http://www.youtube.c...h?v=QS0A4SGytsM


GHR against bands to failure and then finish with out X3
GHD sit ups with 15# DB to failure X2
Leg raise throw downs to failure X2

Then we ate a chicken=)[/indent]

[Abi Grove]

ME Upper 11/22/11


[indent]Thats right I was damned determined to still have an ME upper day somehow. I went to the dr today to get that X-ray just in case and the jack ass took the wrong angle. By the time I left I was convinced he didn't know his ass from his elbow anyways. The swelling was even less today and I can almost fully extend it; not going to be holding a front rack anytime soon but flexion doesn't feel bad at all to a point. So I headed to the gym from the dr and figured I would try to hit ME Upper day with Jazzy

double elbow sleeves on the right and floor press did the trick=)

floor press
bar x5
95# x5 x3
135# x3 x2
155# x3
175# x3 x5
145# x 15, 16

single db inside press 55#s 5X15
bent over tbar rows x 4

elbow didn't feel bad at all till I got to trying to extend on the row so I will probably give it a minute before I try to pull. But I was over the moon I could still do something![/indent]

[Abi Grove]

11/23/11 Fat Girl Cardio!!!


[indent]elbow is still getting better pulling kinda hurts still just in extension so I figured the rope climbs would be fine as long as I didn't fully hang my body weight on that side and used the elbow sleeve. Come to find out cutting off your circulation on a rope climb is a bad idea.... SO PUFFY!!!! work out was 5 min of 20ft rope climbs (which I suck at!) 3 min of lunges and 1 min of GHD then rest 2 min and then go 3min, 2 min 1 min. That was a horrible idea but my friend took great delight in filming part of my misery so here it is![/indent][indent] [/indent][indent][/indent]

[swanny]

You have such a really strong patience! Hope you'll get a great result!