LIES

WU:
DROM, dynamic stretching, jump rope
10 inchworms + pushups
some sort of squat and roll back thing

Oly programming:
Power Snatch - find heavy single (subbed snatch pull)
up to 205#
85% power snatch + full snatch (subbed two snatch pulls) x 5
175#

Power clean - find heavy single for day
275# (failed 305#)

Power clean + jerk
85% of that x 5
225#
Did push jerk, my left hip hurts from jerking the other day for some reason. It's not too bad, it already feels a lot better and it will probably be better within a few days I hope.

Front Squat
Heavy Single for day
275#
305#
325# (previous PR)
335# (PR)
345# (F)

Had my first ART + ultrasound on my left elbow today. Felt miraculously perfect for an hour or so after, now feels meh again. Hopeful that this will help though and allow me to finally snatch without pain again. Planning at least a couple more treatments next week.

WU:
DROM, dynamic stretching, air squats, situps, ring rows

Oly Programming:
Clean + Jerk
Work up to heavy single.
45x5
135x5
185x3
215x2
235
245
265 (pc)
275
280 (pc, pressout jerk)

90% of that x 2 - 255#
85% x 2 - 240#
80% x 2 - 225#

Snatch
80% x 1 x 5 - 195#
Added a sixth rep (not programmed) and missed it forward.
Was feeling no pain in my elbow during light warmups, so went ahead and snatched up to 195#. I typically haven't had any pain at these lighter weights anyway, so it was no problem. Gonna try to get in another ART + ultrasound session Friday and hope this heals up within a week or so.

WU:
drom, dynamic stretch, KB swings, situps, pushups

Oly Programming:
Work up to 3 attempts at both lifts

Snatch
205 - power snatch
225 (F) - didn't drop at all, but pulled it v high
245 (F) - pulled it high enough and lost it behind, elbow with injury was feeling good and just wanted to go for a PR

Clean + Jerk
265
275
285 (pressout)

Front Squat
95% x 1 x 5
325#

WU:
dynamic stretching, drom

Open gym:
1rm back squat, then 90%x2x6

warmups, then
315x3
365
385
405
415 (PR)
420 (PR high bar)
425 (F)

90%x2x6 - 380

Jerk form work
jerk from high bar position on toes
pvc x 5 x 2
(lbs)
45 x 5 x 3
75 x 3 x 2
95 x 3 x 2

Nice squat.

Thanks.

---
6.14.2010
ultrasound + ART on left elbow area

To be honest, I don't know if ART is helping or not. When I'm getting the treatment, it feels like it's helping a lot and I'm 100% pain free. Then I ice and leave and about an hour later (i.e. now) it starts to hurt, again only with full and active extension.

Have another ART appointment on Wednesday. I'll at least go to that one, but will reevaluate how things are going at that time.

Have you considered doing curls/chinups and some grip work? That might help your elbow.

Yeah, glad you mentioned this. I got the following advice from an oly coach for this (elbow hyperextension) type of injury:

-ultrasound
-ART
-curls/chinups once healed
-wrist rotation work once healed

Plan on adding both of the above once healed.

I have a natural slight hyperextension in my elbows, which is actually good/fine for oly, but tightening things up a little will likely make my lockouts more stable/less hyperextended.

An elbow dislocation would not be my idea of a good time.

DT,

I don't know how ART works, but it seems popular for heavy lifters. Just wondering if perhaps it's an issue of your ART dealer not being good enough?

Seriously just throwing up random suggestions.

I've considered this, as it's supposedly instantaneous. I've found an instantaneous, but transient effect. It feels better after therapy, and also has felt 100% pain-free after extensive warming up. But, for instance right now if I extend it fully it's very painful at full extension.

So either
1) She's doing it wrong (possible, but it does seem like she knows what she's doing. Then again wtf do I know about ART... nothing.)
2) Whatever is wrong is non-responsive to ART.

Plan: I will lift tomorrow and see how it goes, go to ART Wednesday and reevaluate at that time.

Plan B: Volume curlz to prep for Chicago's winter beach season.

Seems like it wouldn't hurt to just try out a new ART dealer? Talking with guys around the gym I train at ART is basically like a cancer cure for them.

And I don't see why A and B have to be mutually exclusive.

ART and reverse wrist curls were helpful for me when my elbow was acting up. Mine was not due to hyperextension though FWIW.

I was going to suggest reverse wrist curls for your grip/forearm work as well. But then I didn't want to get in to it about exactly what type of injury it was. I've heard it's good for squat elbow problems though. For some reasons heavy double overhand DL's made my elbow tendinitis feel a ton better.

I didn't read back through the log but perhaps you could try an elbow sleeve or something while training.

WU: DROM, dstretching, ohs, light kb swings

Oly Programming:
Elbow felt just ok after snatch warmup. Not 100% pain free, but good enough to snatch up to 85%.

Snatch
(75%x1, 80%x1, 85%x1) x 3
185, 195, 205
made all reps except for very last 205.

Clean + Jerk
(75%x1, 80%x1, 85%x1) x 2
205, 225, 235, 215, 225, 235

Front Squat
90%x1x2 - 305
85%x1x2 - 290

Gym was like a billion degrees and 95% humidity, which made things a lot tougher than they should have been.

Extra/accessory work:
Chinups/curls:
3x3 chinups
3x6x45# each arm dumbbell curls - I have no idea how much to do on these, just did something that was easy. Might have to curl KBs if I want to go heavier than this, not sure my gym has heavier dumbbells.

On the advice of a coach & a PT, will probably continue to get in chinups and curls as much as possible and see how it affects my elbow and ROM (right now hyperextends too easily).

Probably do a lot more reps for this kind of rehab get the blood flowing stuff.

Also, in before "lol crossfit".

Most recent / probable final attempt at ultrasound + ART yesterday (Wednesday 6.16). Pain is the same, I just don't think ART is going to help.

Making an appt with an ortho (ugh) to see if I can get a better diagnosis. Will probably take two weeks to get into anywhere decent, which will be just in time for an upcoming meet and just in time for me to ignore the doc telling me to take time off.

any progress pics?

No. Picture a 6'6" 265lb bald dude who lifts weights. That's what I look like.

WU: drom, dstretching, ring rows, wallballs

Oly Programming:
Snatch
70% x 1 - 165
75% x 1 - 175
80% x 1 - 190
85% x 1 - 200
90% x 1 - 210 (F, then made 1)
80% x 1 - 190
85% x 1 - 200
80% x 1 - 190

Clean + Jerk
WUs: 135x1+2j, 185, 225, 245
90% x 1 - 275# (slight pressout on jerk)
85% x 1 x 2 - 255#
80% x 1 x 2 - 240#

Front Squat
Work up to heavy single
275
305
335 (previous PR)
345 (PR)
350 (F)

Accessory work:
Bicep curls
5 sets ea arm x 10 reps x 25#

I ate one triple bacon cheeseburger and three double cheeseburgers yesterday. I thought that was worth putting in my log.

I am going to have a cheeseburger off day today.

Went to a cf class

Wu:jump rope, Dynamic stretch and rom
7-6-5-4-3-2-1
Wall ball
Lunge
Plyo pushup

Cf programming:
Back squat (I did high bar)
60% x 10 x 3
255#

16 total rounds, 20s on 10s off alternating between
Jumping lunge
Situp

176 total reps

WU:
situps, air squats, pushups, ring rows, drom, dstretching

Oly Programming:
Notes were to focus on 3rd pull speed on 2x2s

Snatch
65%x2x2 - 160
70%x2x2 - 170
75%x2x2 - 185
80%x1 - 195
85%x1x2 - 210 (missed both behind, soft and slow receiving and favoring my elbow...)
90%x1 - 220 (missed forward, soft in catching again)

Clean and Jerk
65%x2x2 - 195
70%x2x2 - 210
75%x2x2 - 225
80%x1 - 240 (accidentally did 1x2)
85%x1x2 - 255 (no jerk)
90%x1 - 270 (pc no jerk)

Accessory:
Barbell Curls
10xbar
3x10x95#

Frustrating day.

Didn't do the jerks at the end, my legs were just smoked on the jerks at 240 and I couldn't get anything going. I just felt like crap today. No energy, legs felt dead. Very tired and sluggish overall.

Sleep has been just ok, eating has been fine/good. I may just need some time off.