Alex's Recovery Blog

Alex’s Recovery Blog

Let me show you that it’s possible to do WAY more than you think you can after injury or surgery

Mon 6.5.23

930am Class - Front Squats & Weighted Pull Ups
10am - Bicep tendon injury
11am - Went to urgent care
4pm - MRI showed Major Distal Bicep Tendon Rupture (Doc said it was hanging on by a thread)
Scheduled Surgery for 8am the next day

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Tues 6.6.23

8am - Surgeon consult. Scheduled surgery for 3pm that afternoon
11am - Headed to the gym to do a workout since I had time to kill and I wasn’t allowed to eat. Perfect distraction and it was my first workout in a sling. (very modified obviously)
4pm - Surgery
8pm - Got home (Thanks Travis!)

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Wed 6.7.23
2 Mile Walk & Rested

-

Thurs 6.8.23
930am - Attended CrossFit Class

Warm Up
20 Cal Bike
Crossover Symmetry (band work - right arm)
20 Lunges
Practice Sit to Stand Mod Burpee Option
Half Pigeon Pose on box
Couch Stretch
20 Hip Thrust no #
Strength
6-8x
5 SL DL lite #
10 Lateral Lunges
10 Weighted hip Thrust
10 DB OHP
|WOD
24 DB Step Ups #30 - 16” Box
12 Lay Down to Sit Up to Stand
30 Leg Drops
Extra
50 Cal Bike
2.5 Mi. Walk

Wednesday 1.11.23

PRE WOD CONDITIONING

50 Calories Bike

50 Calories Ski Erg

STRENGTH

Front Squat work up to

5 @ 110

WOD

50 Du’s

50 Sit Ups

9 Power Snatch #95

40 Du’s

40 Sit Ups

8 Power Snatch #95

30 Du’s

30 Sit Ups

7 Power Snatch #95

20 Du’s

20 Sit Ups

6 Power Snatch #95

10 Du’s

10 Sit Ups

~11:33

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Push Ups

12 Ring Dips

12 Strict Pull Ups

12 Butterfly hanging circles

_____

12 Bicep Curls #25

12 DB OHP Wide #25

12 Tricep Ext #45

12 DB Rows #45

Tuesday 1.10.23

STRENGTH

5RM Sumo DL #245

WOD

8 Min to Complete

15 Box Jumps

35 Deadlift #135

15 Box Jumps

30 Deadlifts #155

15 Box Jumps

25 Deadlifts #185

~120 Reps (My back is not primed like before to move moderate weight fast, but working on getting stronger)

8 Min Amrap

30 Du’s

3.5.7.9.11.13.15.17…

TTB

~6+27

ACCESSORY WORK

2 Sets ~~ ALL

12 Banded Ext/Int Rotation R/L

12 Banded Pull Aparts/Diagonal

12 Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Butterfly hanging circles

_____

12 DB Chest Press #25

12 DB Flys #5

12 Low Ring Rows Slow

12 Rev Hyper

Monday 1.9.23

STRENGTH

OHP Find 3RM

#85

WOD

17 min to Complete

120 Alt Lunges

100 DB STOH #35 (Was not able to do a Jerk the jolting motion feels off with my shoulder. Did Push press)

80 Slam Balls #20

40 Ring Dips w/ Band (I tried an RX ring dip, but towards the bottom the load is too much for my shoulder)

~14:20 P+

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Push Ups

12 Ring Dips

12 Strict Pull Ups

12 Butterfly hanging circles

_____

12 Bicep Curls #25

12 DB OHP Wide #25

12 Tricep Ext #45

12 DB Rows #45

Saturday 1.7.23

Partner WOD

33 Min Amrap

10 Rounds

2 Power Cleans #120

4 HSPU

5 Wall Balls #14

then

10 Rounds

2 Deadlift #190

3 C2B

5 Wall Balls #14

~ 62+2 Rx

Friday 1.6.23

STRENGTH

Bench Press 3x3 @100

Felt pretty good until the last rep of the last set. Im really focusing on setting my shoulders well, but for some reason I could feel it in that anterior shoulder aspect. All good, I will just back off and go by feel like I have been, trying not to push it!

WOD

16 min Ladder

1.2.3.4.5.6.7……

Ring Dip (Smallest band)

Lateral Burpee over Barbell

STOH #75

TTB

~9+12

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Push Ups

_____

12 Bicep Curls #25

12 DB OHP Wide #25

12 Tricep Ext #40

12 DB Rows #40

Thursday 1.5.23

STRENGTH

Snatch Balance + OHS

#35

This is going to take me awhile to build up in weight. But happy I attempted it and didn’t quit to do something else that was easier.

WOD

12 Rounds

5 Hang Power Snatch #35

3 OHS

4 Alt Pistols

~90 Reps

10 MIN EMOM

20 Russian KBS #44

10 GHD Sit Ups

Wednesday 1.4.23

STRENGTH

Front Squat

Work up to 5 Rep

#105

WOD

11 Rounds Every 3 Min

1 Cluster

5 Strict C2B

100 M Row

*Build up each round, score total weight lifted

#1190

5 MIN EMOM

7 HSPU

4 Min

Rotating Plank every 20 sec

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Push Ups

_____

12 Bicep Curls #25

12 DB OHP Wide #25

12 Tricep Ext #40

12 DB Rows #40

12 Strict Pull Ups

12 Banded Ring Dips

Tuesday 1.3.23

Goals for New Year!

1. Be consistent about doing EMOM’s, extra core and gymnastics after each WOD

2. Implement additional Bench Press and Front Squats/Back Squats every week to increase Strength

3. Build up the stabilizing muscles to have the strength for butterfly pull ups. ( I can do them, they just don’t feel solid and secure enough yet in the bottom position.

4. Work back up to being able to do Ring Mu’s, Bar Mu’s

STRENGTH

OHP

3X3 @ 75

WOD

(Back was feeling tight from yesterday so I opted out of doing Du’s and 2 Wall Walks)

20 Rounds

1 Wall Walk

8 BWS

12 MIN EMOM

Min 1 - 10 Cal Ski

Min 2 - 7 Burpees

Min 3 - 10 GHD Sit Ups

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Push Ups

_____

12 Bicep Curls #20

12 DB OHP Wide #20

12 Tricep Ext #40

12 DB Rows #40

12 Strict Pull Ups

12 Banded Ring Dips

Tuesday 12.20.22

Bailey Brown Videos

https://www.youtube.com/watch?v=4yODhAdefv8

https://www.youtube.com/watch?v=kmIHkhzJ3gc

Strength

Bench Press 5x5

95.95.95.95.95 (Shoulder wasn’t feeling the best today)

WOD

First time comping a workout in a very long time!

17 Min Amrap

10 Rounds

1 Strict C2B Pull Up

6’ HS Walk

1 Deadlift #190

10 Rounds

2 Strict C2B Pull Up

12’ HS Walk

2 Deadlift #190

10 Rounds

3 Strict C2B Pull Up

18’ HS Walk

3 Deadlift #190

~24+18 Reps

Accessory Work

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

_____

12 Bicep Curls #20

12 DB OHP Wide #20

12 Tricep Ext #45

12 DB Rows #45

Shoulder Scap Raises

12 Modified Ring Dips

Friday 12.15.22

Strength

OPH find 8RM
#70

WOD

10 Min Amrap

12 Deadlift #85

9 Hang Power Clean #85

6 Push Jerk #85

~7+12

10 Min to Est Max of Complex

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Push Jerk

~ #115

It is still challenging for me to jerk overhead. The jolting movement feels uncomfortable, was able to at least get a little bit overhead on my jerk but didn’t feel safe to try for much more especially since I can’t fully jerk and lock it out.

Accessory Work

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups

_____

12 Bicep Curls #20

12 DB OHP Wide #20

12 Tricep Ext #40

12 DB Rows #40

Shoulder Scap Raises

Kip Swings

12 Pull Ups

12 Modified Ring Dips

Thursday 12.14.22

Bailey Brown Videos

https://www.youtube.com/watch?v=4yODhAdefv8

https://www.youtube.com/watch?v=kmIHkhzJ3gc

Strength

Back Squat DeLoad 5x5

#105 kept it lighter since back was feeling tight from yesterday

WOD

17 Min to complete 4 rounds of

1 Min Bike Sprint for Calories

4 Wall Walks

14 Front Squats #70

1 Rope Climb

~47

Accessory Work

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups “FINALLY”

_____

12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40

Shoulder Scap Raises

Kip Swings

12 Pull Ups

12 Modified Ring Dips

Wednesday 12.13.22

Short on time today only was able to squeeze in the WOD

3 Rounds

20 Burpees onto Plate

20 Alt DB Snatch #30

then 100 Butterfly Ab Mat Sit Ups

3 Rounds

16 Calories on Rower

20 Alt SA OH Lunge #30

Then 100 Butterfly Ab Mat Sit Ups

Amrap with remainder of time

8 Cal Row

6 Alt DB Snatch

6 Lateral Burpee over DB

6 DB OH Alt Lunge

~ 5+19 rx

Monday 12.12.22

Pre WOD Warm Up

50 Calories

Bike

Ski Erg

Row

Bailey Brown Video

https://www.youtube.com/watch?v=OdpRRafYsaI

Strength

3.2.1 Tempo Bench

8x5

55.65.75.85.85.85.85.85

WOD

3 Rounds for Max Reps

1 Min Per Station

Hang Power Snatch #55

HSPU

Barbell Jump Squats

Mod Ring Dips (Still cannot do fully since shoulder surgery)

~212

Accessory Work

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups “FINALLY”

_____

12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40

Shoulder Scap Raises

Kip Swings

12 Pull Ups

12 Modified Ring Dips

Thursday 12.8.22

Bailey Brown Videos

https://www.youtube.com/watch?v=4yODhAdefv8

https://www.youtube.com/@BaileyBrown

WOD

16 Min Amrap

6 Hang Power Snatch R #30

3 DB Box Step Overs R

6 Hang Power Snatch L #30

3 DB Box Step Overs L

4 Alt Pistols

~13 Rounds

16 Min to Complete

400 M Row

50 Sit Ups

800 M Row

30 Sit Ups

1200 M Row

20 Sit Ups

~15:36

Post WOD

5 Rounds

10 GHD Sit Ups

10 Mod Ring Dips

Accessory Work

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40

Tuesday 12.6.22

Strength

Back Squat 2 Rep #150

Knees not feeling great, hard to put much more load on them

WOD

12 Min Amrap

5.10.15.20.25.30.35.40..

Box Jump Overs 20’

10 Alt DB Lunges #25’s

~7+18

4 Min to Complete

30 Mt Climbers from Box

20 DB Squats #25’s

30 Mt Climbers from Box

15 DB Squats #25’s

30 Mt Climbers from Box

10 DB Squats #25’s

~4:17

Monday 12.5.22

Bailey Brown Videos

https://www.youtube.com/watch?v=4yODhAdefv8

https://www.youtube.com/watch?v=kmIHkhzJ3gc

Strength

Power Snatch x 1

55.65.75.85.95.95.95

WOD

11 Min Amrap

21 KBS #35

15 HSPU

9 DL #145

~ 4+39 rx+

Accessory Work

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups “FINALLY”

_____

12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40

Shoulder Scap Raises

Kip Swings

12 Pull Ups

12 Modified Ring Dips

Thursday 12.1.22

Im super excited I was finally able to string pull ups together since my surgery. I’ve been doing hanging scap raises everyday which I think has helped me build up that strength. So rather than doing rope climbs today, I decided to do 96 kipping pull ups haha. Felt great!

WOD

12 Rounds

10 Slam Balls

8 Kipping Pull Ups

10 Deadlifts #135

15’ HS Walk

~32:21

Wednesday 11.30.22

STRENGTH

Power Snatch

7x1

85.85.95.95.95.95.95

WOD

Ingrid

10 Rounds

3 Snatch

3 Bar Facing Burpee

~5:51

#85 (not ready to cycle #95)

10 Rounds

3 OHS #35 (I can’t OHS much right now with shoulder mobility)

3 HSPU

~13:14

Remainder Amrap

12 OH Plate Sit Ups #25

12 Russian Twist Ea Side

12 GTOH w/ Plate

~1+4

Time Cap 16 Min

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups “FINALLY”

_____

12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40

Shoulder Scap Raises

Kip Swings

12 Pull Ups

12 Modified Ring Dips

Tuesday 11.29.22

PRE WORKOUT

https://www.youtube.com/watch?v=aJsi5grZWAk

https://www.youtube.com/watch?v=9F3WcEy_Nbk

30 Cals Echo Bike

STRENTH

Back Squat

7 X 2

95.105.115.125.135.135.140

WOD

5 Rounds for Max Reps

1 Min Cals on Rower

1 Min Max Front Squats #65

1 Min Max Box Jumps

~ 224

12 MIN EMOM

Min 1 - 10 GHD Sit Ups

Min 2 - 10 Burpees

Min 3 - 40 Sec HS Hold Practice

ACCESSORY WORK

2 Sets ~~ ALL

Banded Ext/Int Rotation R/L

Banded Pull Aparts/Diagonal

Banded Rows

_____

12 Lateral Raises #5

12 T’s and Y’s #5

5 Plank to Forearms

12 Knee Push Ups “FINALLY”

_____

12 Bicep Curls #20

12 DB OHP Wide #15

12 Tricep Ext #40

12 DB Rows #40