Active recovery day
2K row @ easy pace
shoulder mobility drills
ohs practice / snatch practice
Basically, everything is sore right now and I feel like shit. I started working out in the AM which had me getting up @ 4:30 AM. It sucked. I'm sure there is a period of transition, but I was a wreck. I'd rather just workout late, even if it's 9:30 at night.
Legs are hurting from squats yesterday. Feeling it in my chest from the tabata push-ups also. Christ. My back is actually feeling much better, but I'm not going to test it. I finally forced myself to stop jumping on a pull-up bar every day to see if it still hurt. It did. Figure another week and I'll re-evaluate. Until then, I'll just avoid pull-ups which seem to be the main source of pain.
Been hitting the zone diet pretty hard lately and trying to focus on quality food. Hopefully, that helps along w/ lots of fish oil.
Rest day tomorrow.
Wednesday, July 28, 2010
Tuesday - 100727
Haven't shut it down, but I've cut back past couple days. Back is feeling "better".. not 100% though. I'm going to work around the injury for another week or so.
Tuesday 10727
Warm-up: CFWU X 3
CFSB:
Back Squat 5X3 @ 235-235-235-245-245
Tabata Push-ups / Squats
Push-ups @ 17,11,9,7,6,5,5,5 - 65
Squats @ 19,18,18,17,17,16,16,16 - 137
Tuesday 10727
Warm-up: CFWU X 3
CFSB:
Back Squat 5X3 @ 235-235-235-245-245
Tabata Push-ups / Squats
Push-ups @ 17,11,9,7,6,5,5,5 - 65
Squats @ 19,18,18,17,17,16,16,16 - 137
Monday, July 26, 2010
Shutting it down for a week
Stupid. My back and left arm have been bothering me for two weeks, but I've continued to screw around. Avoided pull-ups which were the main cause of pain, but I kept "testing" it, as if the injury would magically subside in a day.
Now, it officially hurts and I can feel the pain doing every day movements.
I was going to do the on-ramp for CFSB this week and avoid pulling exercises, but I have a feeling that I would still aggravate it. Going to smarten up and shut down all training for week.
Stay on top of nutrition (paleo) and take about 6 grams of fish oil / day.
Re-evaluate next week.
Now, it officially hurts and I can feel the pain doing every day movements.
I was going to do the on-ramp for CFSB this week and avoid pulling exercises, but I have a feeling that I would still aggravate it. Going to smarten up and shut down all training for week.
Stay on top of nutrition (paleo) and take about 6 grams of fish oil / day.
Re-evaluate next week.
Friday, July 23, 2010
Friday - 100723
Friday, 100723
CFSB
Buy-In: Buergener Warm-up
Strength
Front Squat, 5X3
185-195-195-205-205
Met-Con
"Nancy" - scaled
5 Rounds, For Time
45# OHS, 15 reps
400M run
13:22
Cash-out: None
This video pretty much sums it up. No further words required.
CFSB
Buy-In: Buergener Warm-up
Strength
Front Squat, 5X3
185-195-195-205-205
Met-Con
"Nancy" - scaled
5 Rounds, For Time
45# OHS, 15 reps
400M run
13:22
Cash-out: None
This video pretty much sums it up. No further words required.
Wednesday, July 21, 2010
Thursday - 100722
Thursday, 100722
Buy-in: CFWU X 3 (push-up, kip swing, ohs, samson)
WOD
7 minute AMRAP
225# Deadlift, 7 reps
14 pistols - supported
21 double-unders
2 rounds + 10 pistols
Cash-out: Pike push-ups @ 3X10, followed by handstand holds/ partial rom hspu's
Notes - Still cannot do pull-ups due to back muscle pull. Kip swings feel fine, everything else feels fine except pull-ups.
Double unders suck. I could barely do singles after the deads. Killed my time. Getting better at pistols already.
Buy-in: CFWU X 3 (push-up, kip swing, ohs, samson)
WOD
7 minute AMRAP
225# Deadlift, 7 reps
14 pistols - supported
21 double-unders
2 rounds + 10 pistols
Cash-out: Pike push-ups @ 3X10, followed by handstand holds/ partial rom hspu's
Notes - Still cannot do pull-ups due to back muscle pull. Kip swings feel fine, everything else feels fine except pull-ups.
Double unders suck. I could barely do singles after the deads. Killed my time. Getting better at pistols already.
Tuesday, July 20, 2010
100720 - Shoulder Press 3-3-3-3-3 & Max Effort Ring Dips
Tuesday - 100720
warm-up: shoulder mobility, push-ups
max effort ring dips @ 17 reps
shoulder press 3-3-3-3-3
115-115-125-125-125
cool-down: none
Notes - The lat muscle on my left side is still relatively sore. I have full ROM, but can feel it when I attempt a pull-up. Like an idiot, I have tested it everyday. Going to lay off it for two days.
In addition, my calves and quads are torched from yesterdays front squats, pistols and hill run. Realized today when trying to figure out a WOD that the only part of my body relatively unscathed was my shoulders. Hence the ring dips and presses.
warm-up: shoulder mobility, push-ups
max effort ring dips @ 17 reps
shoulder press 3-3-3-3-3
115-115-125-125-125
cool-down: none
Notes - The lat muscle on my left side is still relatively sore. I have full ROM, but can feel it when I attempt a pull-up. Like an idiot, I have tested it everyday. Going to lay off it for two days.
In addition, my calves and quads are torched from yesterdays front squats, pistols and hill run. Realized today when trying to figure out a WOD that the only part of my body relatively unscathed was my shoulders. Hence the ring dips and presses.
Monday, July 19, 2010
Front Squats & Hill Runs
Hit two WOD's today -
@ Office Gym, Mid Day
warm-up:
100 X 3 jump rope
wod:
front squat 5-5-5-5-5
185-185-185-185-185
skill work:
pistols (supported)
2X10 L/R
@ Home, Evening
1 mile warm-up run
10 X Hill Runs (Saddler Hill)
12:45
1 mile cool-down run
@ Office Gym, Mid Day
warm-up:
100 X 3 jump rope
wod:
front squat 5-5-5-5-5
185-185-185-185-185
skill work:
pistols (supported)
2X10 L/R
@ Home, Evening
1 mile warm-up run
10 X Hill Runs (Saddler Hill)
12:45
1 mile cool-down run
Saturday, July 17, 2010
Training Cycle - 100715 to 100718
WOD's
Thursday 100715
4 X 400M
1:19
1:16
1:15
1:15
Treadmill was maxed at 12MPH so I'll have to start doing these at a track.
Friday 100716
Deadlift
1-10-1-20-1-30
315-245-325(PR)-185-255-95
Was a little cautious with the high rep deadlifts. Did not want to injure myself. Day later and I feel fine though. So, I'll get after it next time. Still managed a PR.
Shutting it down for two days. The kb snatches from "Joshie" on Monday tweaked my left shoulder and back. I'm still feeling it today. Figure a couple days rest.
Thursday 100715
4 X 400M
1:19
1:16
1:15
1:15
Treadmill was maxed at 12MPH so I'll have to start doing these at a track.
Friday 100716
Deadlift
1-10-1-20-1-30
315-245-325(PR)-185-255-95
Was a little cautious with the high rep deadlifts. Did not want to injure myself. Day later and I feel fine though. So, I'll get after it next time. Still managed a PR.
Shutting it down for two days. The kb snatches from "Joshie" on Monday tweaked my left shoulder and back. I'm still feeling it today. Figure a couple days rest.
Tuesday, July 13, 2010
Training Cycle Update 100711 - 100713
Quick breakdown of my WOD’s this past cycle.
Sunday 7/11
5 Rounds, for time
95# thruster, 15 reps
400M run
19:44
Thrusters weren’t as bad as I thought they would be. I was able to do the first set unbroken, then did 10 reps on the second round before putting the bar down, 8 on the third and I don’t remember partitioning after that. I was a sweaty mess after this one.
Monday 7/12
“Joshie”
3 Rounds, for time
KB snatch 1 pood left arm, 21 reps
L Pull-ups, 10 reps
KB snatch 1 pood right arm, 21 reps
L Pull-ups, 10 reps
17:47
I noted on my Beyond The Whiteboard training journal that I haven’t done that much pulling since 7th grade. I had to scale this one right a bit. Official WOD calls for a dumbbell clean (no dumbbells) and 21 L Pull-ups (madness). I felt decent using my right arm for KB snatches, but was deficient with my left. The L pulls were tough.
Tuesday 7/13
“Michael” (LINK)
3 Rounds, for time
800M run
50 back extensions
50 sit-ups
18:44
The official WOD today was “Fight Gone Bad”. But, I had to use the gym at my office today and even at home, I don’t have a rower or someone to help me count my reps. From a time perspective, this one was comparable and it was a lung burner. I did the 800M runs at about a 6:15 / mile pace. The sit-ups really slowed me down. I was doing standard sit-ups unanchored. Also, lost some time each round getting to the treadmill and setting the speed.
I’m not really sure what is going on with CF HQ’s programming. Since July 1st, there have been zero strength days (like a 3X7 or 5X5 or 1-1-1-1 etc). I’m assuming there is a method to the madness. Perhaps a cycle where they are working on met-con capacity. I’m fine with it since some of the met-cons are challenging me anyway in terms of strength, but I find it curious. Scanned the comments for a couple recent WOD’s, but nobody else seems to mind.
Sunday 7/11
5 Rounds, for time
95# thruster, 15 reps
400M run
19:44
Thrusters weren’t as bad as I thought they would be. I was able to do the first set unbroken, then did 10 reps on the second round before putting the bar down, 8 on the third and I don’t remember partitioning after that. I was a sweaty mess after this one.
Monday 7/12
“Joshie”
3 Rounds, for time
KB snatch 1 pood left arm, 21 reps
L Pull-ups, 10 reps
KB snatch 1 pood right arm, 21 reps
L Pull-ups, 10 reps
17:47
I noted on my Beyond The Whiteboard training journal that I haven’t done that much pulling since 7th grade. I had to scale this one right a bit. Official WOD calls for a dumbbell clean (no dumbbells) and 21 L Pull-ups (madness). I felt decent using my right arm for KB snatches, but was deficient with my left. The L pulls were tough.
Tuesday 7/13
“Michael” (LINK)
3 Rounds, for time
800M run
50 back extensions
50 sit-ups
18:44
The official WOD today was “Fight Gone Bad”. But, I had to use the gym at my office today and even at home, I don’t have a rower or someone to help me count my reps. From a time perspective, this one was comparable and it was a lung burner. I did the 800M runs at about a 6:15 / mile pace. The sit-ups really slowed me down. I was doing standard sit-ups unanchored. Also, lost some time each round getting to the treadmill and setting the speed.
I’m not really sure what is going on with CF HQ’s programming. Since July 1st, there have been zero strength days (like a 3X7 or 5X5 or 1-1-1-1 etc). I’m assuming there is a method to the madness. Perhaps a cycle where they are working on met-con capacity. I’m fine with it since some of the met-cons are challenging me anyway in terms of strength, but I find it curious. Scanned the comments for a couple recent WOD’s, but nobody else seems to mind.
Sunday, July 11, 2010
Progress Photo & Current Benchmarks
Progress PhotoBenchmarks - Rx
Fran - 10:47 (091003)
Helen - 12:02 (090609)
Angie - 24:38 (090926)
Lynne - 7/10, 4/8, 4/5, 3/4, 3/6 (090724)
Michael - 18:44 (100713)
Tabata Something Else - 397 reps (090808)
5K Run - 22:45 (090903)
2K Row - 8:07 (090824)
Max Effort Pull-ups - 14 reps (100629)
Max Effort Ring Dips - 15 reps (0911017)
Deadlift 1RM - 325 lbs (100716)
Back Squat 1RM - 290 lbs (100618)
Front Squat 1RM - 165 lbs (090929)
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