lbs, in China? ... what a world

We make 99.9% of all lbs plates in the world bruh

All your plates are belong to us

"your" plates?

problematic

Actually the box I'm at is pretty legit with great coaches and all rogue equipment. That's why it's lbs I think. Most crossfits in Chiner are knockoffs with random cheapass Taobao ****.

Thursday 07/08

10 rounds for time (timecap 24min)

4 power clean @115lbs
3 shoulder to overhead
2 front squat
1 thruster
12 cal row

Made it to 9 rounds before time was up. Sadponey I couldn't even manage to Rx (max weight) for this which was set at 135. Lol me

Friday 07/09

AMRAP (timecap 24min)

40 box stepups @35lbs db
30 alternating arm db snatch @50lbs db
20 handstand pushups
10 burpee to pullups

Finished 1 round and 10 handstand pushups.

Did a scaled version obviously with my knees on a box and pushing up from the floor upside down. Liked it a lot actually, definitely need more of that. I can feel even just holding the handstand position my entire shoulder girdle is incredibly shaky and weak.

Mirin'

You keep swinging those kettlebells brother!!! We don't need no big lifts!

Tuesday 07/13

50cal row + 2min rest

then 5 rounds:
3 muscle ups (I did a banded version)
6 power cleans @115lbs
9 power jerks

Finished in about 29mins

Note to self: Keep grip width wider against the first knurling on jerks, was WAY easier than usual and felt pretty good

Wednesday 07/14

work up to 1RM deadlift 16mins: got to an easy 395lbs but hated form

20 rounds (timecap 16min):
3 burpee over bar
2 seated db press @35lbs each
1 deadlift @295lbs

Got to 19 rounds if I counted correctly

395 is a little disappointing but then again having a 2x bodyweight deadlift without ever specifically training deadlift is kinda k I guess

Thursday 07/15

5 rounds (timecap 30min):
80m run
20 wall balls @20lbs
15 russian twists
10 power jerks @115lbs

+400m run to finish

First few rounds of power jerks felt super off, shoulders felt incredibly tight, couldn't lockout and they all felt forward. Last two rounds suddenly super easy and loose. Not sure if it's because my shoulders weren't ready enough or if I just got more efficient at the end by throwing the weight more directly over my head.

Friday 07/17

30 clusters @115lbs (clean + thruster)
+EMOM 60m run

(3min rest)

30 handstand pushups (I did the scaled box variant)
+EMOM 60m run

Finished in 18mins (including the rest)

395 there?

Decent for sure for not really training it.

I deadlifted 395 in a 16min timeframe looking for a heavy single. Then I took 295 for 20 singles in the WOD.

My all time max is 480 which was sometime last year when I was preparing for the gym meet. But at that time I was also 30lbs heavier and doing a lot of triples and singles.

I wasn't following the '20 rounds' correctly but it makes sense now. Good work there.

Monday 07/20

Got a super sharp pain in my groin area (right side) three times this morning after bending over while sitting down. What the hell? The first time I felt something was off was after warmup sprints late last week (while I was still too cold). Maybe something went wrong there.

Anyway got in early and did some extra rolling and stretching and training seemed fine.

7 rounds (28min total)

Min1: 30 Double Unders + AMRAP Push Press @95lbs
Min2: Rest
Min3: 14 Front Squats @95lbs + AMRAP Burpees
Min4: Rest

AMRAP Reps:
Round1: 10 + 7
Round2: 3 + 7
Round3: 5 + 5
Round4: 6 + 2
Round5: 1 + 2
Round6: 0 + 2
Round7: 5 + 3

My DU's get super shitty when I get tired so I barely got around to doing push presses.

Did some googling and looks like a low grade groin strain. I could train without pain. But now back at home and bent over to pick something up, the same pain was there.

Not sure if I should take time off.

I am just about recovered from a low grade hamstring pull that was similar to your situation in that I couldn't feel it at all unless bent over at just the right angle, when it felt quite acute. It was binary -- either a sharp pain or nothing at all.

I didn't have to take time off from training, but I did have to adjust by reducing lower body training. I trained around it and was careful to squat down to pick up plates and other stuff. I didn't deadlift at first, obviously, but I even found heavy-ish squats were a problem. I did light Zercher squats so I wouldn't be stuck with a bar across my back if I needed to drop the weights in a hurry.

Otherwise, it was the same as any other pull/strain. I didn't stretch it until it was ready for that, then I made sure to stretch it. There is a temptation to stretch too early, but that can inhibit the healing process. I was careful to be patient and not overload it, as I didn't want to re-injure it and wind up starting all over (or risk it becoming chronic). Foam rolling and cross muscle (in my case) massage help too, once sufficiently healed.

It's a tough one because everything feels just fine until that sharp pain strikes out of nowhere. It's much easier training around something one can feel and gauge.

Hope you recover soon.

Good tips. Although training around it isn't really an option for me, considering I'm following CrossFit classes.

I'm actually starting to get worried it might be a sports hernia / athletic pubalgia, which is the same thing as a groin hernia but caused by a tear of muscle tissue and without the typical bulge. Guess I better get it looked at.

Also, don't get this the wrong way, but who are you and what suddenly brought you to H&F? I've been logging here since 2012 and I haven't seen such as serious response since maybe 5 years back, lol. Welcome brother!

Yes, get that looked at for sure. Hope it isn't severe.

Glad you found my feedback of interest. I've never before had an injury that went from nothing to acute through a range of motion with nothing in between. So, when I read you had the same, I thought I should reply.

I've had a log on H&F since 2011. I post regularly to it and read all the other stuff, but only post to other logs here and there if I think there's something I can contribute.

Oh lel I had no idea. I've never seen you mingle in any of the other logs or LC threads up until very recently. Either way, good to have you!

Appointment with a sports doctor later today

Thanks!

Sports doc told me it's a psoas strain, got acupuncture and have to go back regularly for more. Probably 1-2 weeks off he said.

I guess the worst sprain beats the mildest pull. It's way better than a sports hernia for sure. Good luck with the recovery!