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Posted: Tue Apr 28, 2009 7:26 am
by Bri3626
I think one of the main issues here is learning the right way to do the exercises. Probably going to scale way way back and just use broomstick handles, pvc, etc until form looks good. This should help quite a bit with confidence level of the shoulder too.

Posted: Wed Mar 31, 2010 9:36 am
by Bri3626
Long time no accomplish for me. Been doing some heavy reading and studying on past accomplishments vs. the injury that sidelined me. April Fools day is a new start. Currently the main goal is to maintain an active fitness program. I'm incorporating simplefit with a program from the book Better, Faster, Stronger. Everything is toned down but I have to get over the lack of confidence with my shoulder. Soo current schedule is a mix.

6 days a week are short and long runs (i.e. 20-30 min and 40-60 min) basically low exertion 2/10 level. some days are run some are row that I will list elsewhere.
2 days a week is D1 and D2 of Simplefit.
Week four is recovery doing just short runs, D3 of simple one time, core strengthening
Everyweek is interspersed with pilates type core work and flexibility
Week six is fitness test. Essentially if everything I've done so far is easy I hope to advance, however, I will test doing max pullups, pushups in one minute, situps in two minutes, distance run in 20 minutes (eventually hope to test 5k runs).

Again the main goal is to just attempt to maintain this program. I'm currently working seven days a week with two 12 hour days and I figure I'm not likely to ever find the time and will just have to make time to do this. Secondary goal is to have confidence I'm not going to reinjure the shoulder. That has been my biggest hangup. Besides laziness of course.

Re: Bri3626 hoping to keep my goals.

Posted: Mon Feb 07, 2011 6:48 am
by Bri3626
OK, listed a lot of goals. haven't really kept them. Not sure what percentage is pure laziness and fear of the shoulder. The damage I did has affected everything I do and want to do in the fitness realm. Having said that I have been working out consistently since November 2010. I started on Diesel's shoulder rehab program which has made a huge difference. Planned on continuing that but impatience got the better of me and I moved on into a mix of xfit and simplefit stuff. I've done pretty good with the fear of shoulder injury. My shoulder has improved a lot and I'm slowly moving up into the realm of being able to do regular pullups without cheating.
Did 100 burpee pullups today with the goal of just completing. Went well and had very little shoulder twinge but there were a few in complete extension.
Not sure of my current goals except to keep at it. At some point I would like to challenge myself to level 7 and hit around the same rounds just prior to injury.
The xfit wods have been a tremendous boon to my fears and although nowhere near what I feel I should be by now I think I'm about ready psychologically to maximize my workouts.
I'd like to get back into the krav maga too but my fear of shoulder injury is still too great to attempt it just yet.
Current plans are to continue what I'm doing, start backpacking this summer (ultimate goal is to hike the appalachian in one trip) and then go from there.
Have to work on strength as that is a definite weak point. Power lifts are a problem due to gym constraints so not sure what I'm gonna do there.

Re: Bri3626 hoping to keep my goals.

Posted: Tue Mar 29, 2011 3:35 am
by Bri3626
Just a quick update. Started Nov 01 2010 weight was 208 lbs. today 187.
could barely do a pullup with pain. Can do 5 easy without significant struggle. These are deadhang with legs bent as area I do it isn't high enough. haven't tried kipping.
Getting fit slowly. About the speed I want. Unless there is a magic pill out there. Haven't found it yet...

Re: Bri3626 hoping to keep my goals.

Posted: Tue Mar 29, 2011 4:52 am
by iamme
From someone who "could barely do a pullup with pain" to "Did 100 burpee pullups today with the goal of just completing". Very nice progress.

Re: Bri3626 hoping to keep my goals.

Posted: Wed Mar 30, 2011 3:32 am
by Bri3626
thanks. Just got to kill the fear of shoulder injury. I'm almost there I think. Gonna have to get a trainer though. there just isn't gonna be any other way to complete the OLY's and heavy lifts without one. hopefully that will come soon.

Re: Bri3626 hoping to keep my goals.

Posted: Wed Jun 01, 2011 2:20 am
by Bri3626
thinking about a bit of change here and there. not sure I'm gonna move it to this or not:

1. Get a trainer (thinking I definitely need to spend the money on this. problem is I wanna do Krav Maga also and can't afford both)
2. Start program. contemplating adding this to regimen. not sure yet.
3. Need a better way to list my PR records so I can quick reference. Not sure yet how I'm gonna do that.

Re: Bri3626 hoping to keep my goals.

Posted: Tue Jun 07, 2011 3:58 am
by Admin
consider bjj in adition to Krav Maga

Re: Bri3626 hoping to keep my goals.

Posted: Wed Jun 08, 2011 1:46 am
by Bri3626
Actually there is a guy nearby who does commando krav and Gracie so if I get involved it will be both of those. I love the Gracie's in the original Ultimate Fighter's. Joyce was awesome.

Re: Bri3626 hoping to keep my goals.

Posted: Wed Aug 10, 2011 4:05 am
by Bri3626
Updated goals:

Well I've been pretty steady with my goal of working out weekly. Minimal breaks. I've accomplished a lot and feeling pretty good. Hit 179 lbs today although that wasn't an original goal. Started at 208. All that was flab pretty much. Currently I've been doing xfit type workouts, some puppy style but I've done a couple as Rx'd. Problems listed below as well as current goal list.

1. Still afraid to tackle heavy lifting type exercises. Mostly because I'm not sure I'll be doing it right and because if done wrong I'm scared as hell I'll injure the shoulder again.
2. Still have some issues with the shoulder. I can do pullups but if I tried to pull on a bow even at say a 50 lbs pull I have some pretty good pain.
3. Need to get a trainer to improve technique and skills. No one close by and the closest to me shut down.

1. Currently going to try to level my pullup, pushup, and squat skill so that I can do rapid movements correctly and work at an as Rx'd level of Crossfit. The current workout is similar to Simplefit except in reverse order. There are 10 levels and the pinnacle is 20 min AMRAP 30 squats, 20 pushups, and 10 pullups. The goal is to get a minimum of 15 rounds. That is 450 squats, 300 pushups, 200 pullups or 950 reps in 1200 seconds (1.2 sec/rep). I think is doable if I train hard enough and do it correctly.
2. Skill sets for things I don't do well. Haven't exactly worked this into the plan but maybe commit one day a week or two to practicing. Current skills I want to work on are double-unders, Oly lifts such such as cleans, jerks, overhead squats etc.
3. Went to first Krav Maga class and want to start that up. Its one day per week with one day of Gracie jiu jitzu. Might even help bring me up to speed on the other stuff.
4. Improve running skills. Haven't worked this out either but would like to get a sub 7 min per mile run for 5k.
5. Complete a Murph with 20lbs vest. Would love to see that happen. May try to incorporate the vest into the regular workouts to develop.

Re: Bri3626 hoping to keep my goals.

Posted: Thu Oct 13, 2011 2:10 am
by Bri3626
Current plan:

1. Start Riptoe's beginner program in November.
2. Continue working on weak exercises.
3. Try to improve "Cindy" or L8D1.

Re: Bri3626 hoping to keep my goals.

Posted: Mon Oct 24, 2011 10:13 am
by Bri3626
Ok not too many changes here except some corrections to what I didn't do.

Haven't started the Krav Maga yet. Have to take my med boards in November so will decide then.

1. Start Riptoe's program
2. Nutritionally gonna start his milk recommendation. currently I ingest almost no dairy products and follow the Xfit mantra of meat and vegetables, nuts and seeds, some fruits, little starch, no sugar. thats not gonna change except to add the milk into the equation. Gonna follow my weight and strength gains closely to see how it goes.
3. Thats about it except I believe I would like to work on skill work for the things I suck at such as double unders, kipping, olympic lifts such as cleans, jerks, snatch etc. I'll probably do those on tue/thur with no particular plan in mind at the moment. Gonna think on this one.

Re: Bri3626 hoping to keep my goals.

Posted: Wed Feb 15, 2012 4:38 am
by Bri3626
Ok seems like I'm starting to get on track with the Riptoe so primary goals for this workout are to increase approx 5 lbs per week for each exercise. this program is typically only 3 months but I'm unsure if I'll go a bit longer or not. Ok so Goals I would like to see

Current workout:
Squat 275
Deadlift 325
Bench 225
Press (haven't really thought about this one but I'm gonna go lofty and say 145)

for workout above goals are for five reps and lofty but gonna aim high with expectation to work harder as I get into it. If I don't reach the goal then consider another month or so or changing up workout or putting these goals on hold.

workout below is what I'd like to do for 1 rep max. Dare to dream...


Squat 370 (2x bw)
Deadlift 500+ (3x bw)
bench 277 to 370 (1.5-2x bw)
Press 160

Re: Bri3626 hoping to keep my goals.

Posted: Mon Mar 12, 2012 6:02 am
by Bri3626
Goal changing again. Been doing Riptoe's pretty consistently for 5 weeks now. Has felt good but I've hit the PF now and just not feeling confident for some reason. Shoulder pain has increased but currently seems to be staying steady. I found a program a lot of Crossfitters are doing to increase strenth and it seems to be more in line with my slow progression of gains. I switched over to it today and will see how it goes.

Plus I can do more metcon stuff which I've really missed. I don't like the idea of working so hard and getting away from it for so long. I've already noticed a drop in my pullups and pushups in less than a month so Tuesdays and Thursdays are going to be Crossfit and/or Simplefit type workouts. I believe this needs to be fluid and ready to change at any time. Summer is almost here and I have definite plans to do some backpacking so putting that into the mix will be interesting. Strength goals listed previously are lofty but I believe Wendler's program should help get me there.


Wendlers 5/3/1 M/W/F
Xfit/Simplefit T/Th
Weekends are for hiking or resting depending on how I'm feeling.