ASWOD
Squat 3x5 (add 5 lbs to last workout)
Bench 3x5 (add 2.5 lbs to last workout)
Squat weight 255#, bench press 190#
Felt solid on the squat. Weight is moving up. Bench felt really good. Last set of 5 I actually did 9 reps. Since I had so much success with my handy dandy online max rep calculator, I did the same for the bench press. Said 260# would be my 1RM. Well, again like a dummy I just threw that much weight on the bar (no progression). No way. Too much volume beforehand. Tried 255# and 245# also no dice. Next time I will try with a more reasonable progression. My 1RM for bench is 240# so I'm curious to see if I can get beyond that.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS
@45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups on fat bar)
Squat warmup: 10 air, 5@135#, 3@202.5#, 2@229#, 1@244#
Bench warmup: 5@135#, 3@155#, 2@175#, 1@185#
Friday, June 29, 2012
Thursday, June 28, 2012
06/28 WOD
Row 5K
Active recovery day - rowed a nice easy 5K in 24:45. Did lots of mobility stuff too!
Active recovery day - rowed a nice easy 5K in 24:45. Did lots of mobility stuff too!
Wednesday, June 27, 2012
06/27 WOD
ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
325# felt pretty darn easy. I punched in what I could do on a 1RM on an online calculator and at 7 reps of 325# it said 397#. I thought I could've easily done that. So I threw on 400# and went for it (probably not the smartest thing not trying to move up incrementally). On my first attempt I started picking it up and thought, "dang that is heavy." Being a bit scared I set it down. But I knew if I committed to it I could do it. So I went back for atttempt number two and got it!!! Previous PR was 385# set last year. Haven't been doing heavy deadlifts for some time now so that was pretty exciting. I was definitely riding a high after that. But not high enough to want to do the DWOD - I was pretty much exhausted so I skipped it.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 1@305#
Deadlift 5 RM (add 10 lbs to last workout)
325# felt pretty darn easy. I punched in what I could do on a 1RM on an online calculator and at 7 reps of 325# it said 397#. I thought I could've easily done that. So I threw on 400# and went for it (probably not the smartest thing not trying to move up incrementally). On my first attempt I started picking it up and thought, "dang that is heavy." Being a bit scared I set it down. But I knew if I committed to it I could do it. So I went back for atttempt number two and got it!!! Previous PR was 385# set last year. Haven't been doing heavy deadlifts for some time now so that was pretty exciting. I was definitely riding a high after that. But not high enough to want to do the DWOD - I was pretty much exhausted so I skipped it.
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @45#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Deadlift warmup: 5@135#, 5@185#, 3@255#, 1@305#
Tuesday, June 26, 2012
06/26 WODs
ASWOD
Squat 3 x 5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells
Post total rounds completed
ASWOD @250#. Progression continues.
DWOD - 7 full rounds, 35# DBs
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Squat warmup: box squats - 10@65#, 6@95#, 5@135#; regular squats - 5@185#, 2@225#
Squat 3 x 5 (add 5 lbs to last workout)
DWOD
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Cleans
7 DB Push Presses
*Use 50lb dumbells
Post total rounds completed
ASWOD @250#. Progression continues.
DWOD - 7 full rounds, 35# DBs
GPP Warmup: 500 barefoot singleunders, shoulder/hip/leg mobility, CFWUx1+ (OHS @65#, 20 reverse hypers, GHD stuff x20 reps, ring dips, strict pullups)
Squat warmup: box squats - 10@65#, 6@95#, 5@135#; regular squats - 5@185#, 2@225#
Monday, June 25, 2012
06/25 WOD
Mobility stuff only. Tired from not enough sleep the past few days and body is a bit beat up from yesterday's WOD.
Sunday, June 24, 2012
06/24 WODs
ASWOD
Power Clean 5x3 (add 2.5 lbs to last workout)
75 Evil Wheels
DWOD
Death by Chin Up with a Ball Slam Buy In
Complete:
1 chin up the 1st minute, 2 chin ups the 2nd minute, 3 chin ups the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 1 ball slam with a 50lb ball, or as heavy as you have, before starting your chin ups.
Schedule is all jacked up due to travel. Wanted to get this one in though since I took two days off from strength training. The dreaded power clean - caught another couple on the clavicle, looks like me and a vacuum had a really fun time. Gotta figure that out. 182.5#
Evil wheels did 20-20-20-15 with about a 15-30 sec break between sets. Those suck but there are other things that suck more so I'll be happy with that.
Was expecting a little bit better performance with the chin ups, but considering I hardly ever do them I guess I shouldn't have expected too much. Used the 50# slam ball too.
8 full rounds + 1 ball slam + 4 chin ups
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/wrist/forearm mobility stuff, 10 strict pullups, 10 front squats @45#, 10 GHD extensions, 20 reverse hypers
PC warmup: 10@45#, 5@95#, 3@135#, 3@165#
Mobility stuff during cool down.
Power Clean 5x3 (add 2.5 lbs to last workout)
75 Evil Wheels
DWOD
Death by Chin Up with a Ball Slam Buy In
Complete:
1 chin up the 1st minute, 2 chin ups the 2nd minute, 3 chin ups the 3rd minute and so on until you cannot complete the required reps within the minute.
*At the top of each and every minute do 1 ball slam with a 50lb ball, or as heavy as you have, before starting your chin ups.
Schedule is all jacked up due to travel. Wanted to get this one in though since I took two days off from strength training. The dreaded power clean - caught another couple on the clavicle, looks like me and a vacuum had a really fun time. Gotta figure that out. 182.5#
Evil wheels did 20-20-20-15 with about a 15-30 sec break between sets. Those suck but there are other things that suck more so I'll be happy with that.
Was expecting a little bit better performance with the chin ups, but considering I hardly ever do them I guess I shouldn't have expected too much. Used the 50# slam ball too.
8 full rounds + 1 ball slam + 4 chin ups
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/wrist/forearm mobility stuff, 10 strict pullups, 10 front squats @45#, 10 GHD extensions, 20 reverse hypers
PC warmup: 10@45#, 5@95#, 3@135#, 3@165#
Mobility stuff during cool down.
Saturday, June 23, 2012
06/23 WOD
More mobility stuff! Introducing my sister and two brothers to the lacrosse balls. They liked it! Tried to find more lacrosse balls in San Luis Obispo but apparently they don't play lacrosse down there. Not a single lacrosse ball to be found at 3 different sporting goods stores.
Friday, June 22, 2012
06/22 WOD
Traveled to my mom and dad's. Used my lacrosse balls in the car while driving. Talk about improved posture. And then did some good mobility stuff down there. Lacrosse balls, 40 pound slam ball, and a Rumble Roller... Gut mashnig, bone sawing, working on junky bits... Gotta love it!
Thursday, June 21, 2012
06/21 WODs
ASWOD
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)
DWOD
15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists
Didn't I just do squats? Why yes, I did. But all this squatting will be helping me I'm sure... :) Did some more box squat practice and I think that is definitely helping me. The 245# weight this time went up better than the 240# last time. Very cool!
Bench felt very solid - no shoulder issues. Used 185# for the weight. Last set did 8 reps and probably could've eeked out another rep or two.
The DWOD was good - I used 30# dumbbells and for the Russian Twists used a 25# plate. Total time 11:48.
GPP warmup: 20 reverse hypers, shoulder/hip/leg mobility stuff
Squat warmup: box squats 10 air, 8@45#, 6@95#, 5@135#; regular squats 5@185#, 2@225#
Bench warmup: 10@45#, 5@95#, 5@135#
Too late for mobility stuff... :(
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)
DWOD
15, 12, 9, 6, 3 reps of:
40lb Dumbell Thruster
Dynamic Push Up
Russian Twists
Didn't I just do squats? Why yes, I did. But all this squatting will be helping me I'm sure... :) Did some more box squat practice and I think that is definitely helping me. The 245# weight this time went up better than the 240# last time. Very cool!
Bench felt very solid - no shoulder issues. Used 185# for the weight. Last set did 8 reps and probably could've eeked out another rep or two.
The DWOD was good - I used 30# dumbbells and for the Russian Twists used a 25# plate. Total time 11:48.
GPP warmup: 20 reverse hypers, shoulder/hip/leg mobility stuff
Squat warmup: box squats 10 air, 8@45#, 6@95#, 5@135#; regular squats 5@185#, 2@225#
Bench warmup: 10@45#, 5@95#, 5@135#
Too late for mobility stuff... :(
Wednesday, June 20, 2012
06/20 WODs
ASWOD
Deadlift 5RM
DWOD
On the minute:
2 Power Snatch and 10 Sledge Strikes, alternating arms, for 15 minutes
*Use 85% of Power Snatch from 6-12-2012 SWOD
**10 sledge strikes total, 5 per side
Okay haven't pulled a heavy deadlift since my shoulder injury. Picked out a number I thought was doable and reasonable and went after it - I did this weight at the CF seminar I attended easily for 1 rep. Low back was a bit tired, but weight went up pretty easily.
315#
Nice to know there is more in the tank. Looking forward to doing more deadlifts now that the shoulder is feeling pretty much better (might never get 100% ever).
Well, suck at anything snatch related (at least the Olympic weightlifting related stuff). Used only 95# for the two power snatches. Don't have a tire to hit with the sledgehammer, so did ball slams with a 20# ball (should've gone heavier). I did 16 rounds since I started on zero and then did my last round on the 15 minute mark.
Kept the warmup lower in volume - wanted to see how little I could get away with and also not be fairly well spent for the 5RM deadlift.
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff
Deadlift warmup: 5@135#, 5@185#, 5@235#, 2@275#
More mobility stuff for the cool down!
Deadlift 5RM
DWOD
On the minute:
2 Power Snatch and 10 Sledge Strikes, alternating arms, for 15 minutes
*Use 85% of Power Snatch from 6-12-2012 SWOD
**10 sledge strikes total, 5 per side
Okay haven't pulled a heavy deadlift since my shoulder injury. Picked out a number I thought was doable and reasonable and went after it - I did this weight at the CF seminar I attended easily for 1 rep. Low back was a bit tired, but weight went up pretty easily.
315#
Nice to know there is more in the tank. Looking forward to doing more deadlifts now that the shoulder is feeling pretty much better (might never get 100% ever).
Well, suck at anything snatch related (at least the Olympic weightlifting related stuff). Used only 95# for the two power snatches. Don't have a tire to hit with the sledgehammer, so did ball slams with a 20# ball (should've gone heavier). I did 16 rounds since I started on zero and then did my last round on the 15 minute mark.
Kept the warmup lower in volume - wanted to see how little I could get away with and also not be fairly well spent for the 5RM deadlift.
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff
Deadlift warmup: 5@135#, 5@185#, 5@235#, 2@275#
More mobility stuff for the cool down!
Tuesday, June 19, 2012
06/19 WODs
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds
Still making progression on the squats. Hip flexors/psoas seem to be getting a bit better with all this mobility stuff. Form still suffers on the last few reps. But still getting the weight up fairly well. Squat weight now at 240#. Press still felt pretty solid @110# - should be doing pretty well up until about 125# - then we'll see if the linear progression is still moving forward.
I remember this DWOD before, did it on 03/09/12. Total time was 4:35. Good test of the shoulder. Could feel a little tightness on the later rounds but seemed to hold up okay.
1:07 - :50 - :41 - :41 - :32 - :32 - :32 = Total Time 4:55 - nice little improvement even with the shoulder injury. I'll take it!
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, strict pullups fat bar)
Squat warmup: 10@45#, 5@95#, 5@135#, 5@185#, 5@215#
Press warmup: 5@95#
More mobility stuff during cool down
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds
Still making progression on the squats. Hip flexors/psoas seem to be getting a bit better with all this mobility stuff. Form still suffers on the last few reps. But still getting the weight up fairly well. Squat weight now at 240#. Press still felt pretty solid @110# - should be doing pretty well up until about 125# - then we'll see if the linear progression is still moving forward.
I remember this DWOD before, did it on 03/09/12. Total time was 4:35. Good test of the shoulder. Could feel a little tightness on the later rounds but seemed to hold up okay.
1:07 - :50 - :41 - :41 - :32 - :32 - :32 = Total Time 4:55 - nice little improvement even with the shoulder injury. I'll take it!
GPP warmup: 450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, strict pullups fat bar)
Squat warmup: 10@45#, 5@95#, 5@135#, 5@185#, 5@215#
Press warmup: 5@95#
More mobility stuff during cool down
Monday, June 18, 2012
06/18 WOD
Sore from deep tissue massage - not overly sore, but enough to know that I probably shouldn't lift real heavy. Did some wonderful mobility stuff. I am going to be that supple leopard (if I don't break down first... ;) )
Sunday, June 17, 2012
06/17 WOD
No, technically not a WOD, but felt almost as beat up. Got a deep tissue massage on Father's Day. First time ever. Felt great but certainly was not relaxing. Big surprise, left shoulder is a bit junky and hamstrings tight. Hung out by the pool afterwards for a good 3 hours. Nice day.
Saturday, June 16, 2012
06/16 WOD
Did 2+ hours of kayaking, including towing people on an inflatable inner tube (talk about an anchor). Good workout!
Thursday, June 14, 2012
06/14 WOD
Complete 10 rounds of:
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used
Okay, my heaviest dumbbell is 50#. Started with 40# but then realized should've gone with 50#. At one point tried my 53# kettlebell but I didn't like the way that felt. So stuck with the dumbbell.
5 rounds @40#, 4 rounds @50#, 1 round @53#. 3 total drops. So basically could've gone heavier.
Did some snatch practice as well 5@95#, failed at 135# attempt (just one). Also did some clean practice, trying to receive it properly. Little bit of mobility issues there not allowing me to correctly catch the bar. Need to work on that.
GPP warmup: 450 barefoot singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (power snatch 10@45#, OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, dips 10 assisted, 10 unassisted, 10 strict pullups on fat bar)
Mobility stuff afterwards
One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
Post number of total drops and weight of dumbbell used
Okay, my heaviest dumbbell is 50#. Started with 40# but then realized should've gone with 50#. At one point tried my 53# kettlebell but I didn't like the way that felt. So stuck with the dumbbell.
5 rounds @40#, 4 rounds @50#, 1 round @53#. 3 total drops. So basically could've gone heavier.
Did some snatch practice as well 5@95#, failed at 135# attempt (just one). Also did some clean practice, trying to receive it properly. Little bit of mobility issues there not allowing me to correctly catch the bar. Need to work on that.
GPP warmup: 450 barefoot singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (power snatch 10@45#, OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, dips 10 assisted, 10 unassisted, 10 strict pullups on fat bar)
Mobility stuff afterwards
Wednesday, June 13, 2012
Tuesday, June 12, 2012
06/12 WODs
ASWOD
Power Snatch 8x2 (set new PR)
Strict Pull Ups 3 x max
DWOD
Sprints
8 x 100 yards
*Rest 60 seconds between efforts
Well, read that incorrectly - thought it said power cleans so that's what I did. Need help with the form, as I caught more than one on my clavicle. Lovely hickey to prove it. Moved some pretty good weight.
First 4 sets @180#, then followed with 185, 190, 195, 200. Took 2 minute breaks between sets. Pretty happy with that number. Power cleans are what I messed my shoulder up on last month.
Strict pullups - felt pretty good. Took 4 minute breaks between efforts. Got 16, 11.5, 9.5. Happy with that too!
For the sprints I ran up the street again, slight incline on the street. 100 yds. Times were decent although my glutes were screaming at me midway through and afterwards.
13.30-13.65-13.88-14.33-14.80-15.13-15.13-15.06-15.00-14.80
Did a bunch of mobility stuff afterwards too. I am making an concerted effort to do more mobility stuff with a goal of something everyday.
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, 10 plate circles around head @25#, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x 15@20# med ball)
PC warmup: 8@45#, 5@95#, 5@135#
Sprint warmup: walk, walk/run, light run up and down street
Power Snatch 8x2 (set new PR)
Strict Pull Ups 3 x max
DWOD
Sprints
8 x 100 yards
*Rest 60 seconds between efforts
Well, read that incorrectly - thought it said power cleans so that's what I did. Need help with the form, as I caught more than one on my clavicle. Lovely hickey to prove it. Moved some pretty good weight.
First 4 sets @180#, then followed with 185, 190, 195, 200. Took 2 minute breaks between sets. Pretty happy with that number. Power cleans are what I messed my shoulder up on last month.
Strict pullups - felt pretty good. Took 4 minute breaks between efforts. Got 16, 11.5, 9.5. Happy with that too!
For the sprints I ran up the street again, slight incline on the street. 100 yds. Times were decent although my glutes were screaming at me midway through and afterwards.
13.30-13.65-13.88-14.33-14.80-15.13-15.13-15.06-15.00-14.80
Did a bunch of mobility stuff afterwards too. I am making an concerted effort to do more mobility stuff with a goal of something everyday.
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, 10 plate circles around head @25#, CFWUx1+ (OHS@45#, reverse hypers x20, GHD x 15@20# med ball)
PC warmup: 8@45#, 5@95#, 5@135#
Sprint warmup: walk, walk/run, light run up and down street
Monday, June 11, 2012
06/11 WODs
AM
Row 5K super easy pace - 27:38
PM
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
DWOD - ran out of time
Okay, so got totally inspired at the CrossFit Masters seminar. They said athletes going to the Games were in the gym doing 12-16 WODs a week. Could be an easy recovery row, some mobility stuff, skill work, intense WODs, etc. The recovery based WODs were excellent in the morning. So I did a nice little 5K on the rower. Kept the pace very easy. Felt good even at 6am. Tons of energy the rest of the day.
For the squat I used 235#. Form faded a bit in the end but got the weight up. Continuing the progression. For the press I used 107.5#. Seemed pretty easy still. This one is progressing more slowly but will hit a wall soon I'm sure.
I ran out of time for the DWOD - trying to set a bedtime just like Annie Sakamoto said to do.
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, strict pullups on fat bar)
Squat warmup: box squats 10@45#, 6@135#, 5@185#, 5@215#
Press warmup: 5@95#
Row 5K super easy pace - 27:38
PM
ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)
DWOD - ran out of time
Okay, so got totally inspired at the CrossFit Masters seminar. They said athletes going to the Games were in the gym doing 12-16 WODs a week. Could be an easy recovery row, some mobility stuff, skill work, intense WODs, etc. The recovery based WODs were excellent in the morning. So I did a nice little 5K on the rower. Kept the pace very easy. Felt good even at 6am. Tons of energy the rest of the day.
For the squat I used 235#. Form faded a bit in the end but got the weight up. Continuing the progression. For the press I used 107.5#. Seemed pretty easy still. This one is progressing more slowly but will hit a wall soon I'm sure.
I ran out of time for the DWOD - trying to set a bedtime just like Annie Sakamoto said to do.
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, strict pullups on fat bar)
Squat warmup: box squats 10@45#, 6@135#, 5@185#, 5@215#
Press warmup: 5@95#
Sunday, June 10, 2012
06/10 - CF Seminar
Did gymnastics stuff, running practice, mobility stuff with the great KStar, heard from Annie Sakamoto about balance/preparation for the Games, etc. It was an AWESOME day!!!
Saturday, June 9, 2012
06/09 WOD
"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Did this in conjunction with the Master Class seminar I attended this weekend. Was a bit scared of this, seeing how I haven't done a 17 minute metcon in awhile. Started with the snatch since there were so many people the start needed to be staggered. Did it rx'd. Had a solid first round but then faded hard (which I kinda expected). Chest to bar pullups felt the best of the exercises. And shoulder felt good for everything. Just a bit inflamed, but hoping that the session with Kelly Starret tomorrow will help me get this thing 100% right.
75-50-50
Warmup: can't remember exactly, just did some light stuff, nothing major
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Did this in conjunction with the Master Class seminar I attended this weekend. Was a bit scared of this, seeing how I haven't done a 17 minute metcon in awhile. Started with the snatch since there were so many people the start needed to be staggered. Did it rx'd. Had a solid first round but then faded hard (which I kinda expected). Chest to bar pullups felt the best of the exercises. And shoulder felt good for everything. Just a bit inflamed, but hoping that the session with Kelly Starret tomorrow will help me get this thing 100% right.
75-50-50
Warmup: can't remember exactly, just did some light stuff, nothing major
Friday, June 8, 2012
06/08 WOD
Did the final circuit of this shoulder rehab program: http://www.dieselcrew.com/how-to-shoulder-rehab. Think I used 10# db's for it. Can't remember. Shoulder is getting there, still not perfect. But making progress.
Thursday, June 7, 2012
06/07 WOD
Burgener Total
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
*Total must be done in the specified order.
Well, shoulder was feeling good enough to try this. Haven't done any of these recently. Should be interesting... Did 135# during the Open WOD so figured that's what I should shoot for. Got it, but it was a bit ugly, probably would've been red-lighted in competition.
Clean and jerk made me a bit nervous, since the clean is what I was doing when I hurt my shoulder. Felt a tiny bit of impingement or strain on the shoulder on the jerk. Kept the weight lower. 165#
Front squat - awhile ago did a 255# PR. Wasn't sure what to expect this time. Felt pretty good, was really trying to focus on staying way back and upright. Bar in a good resting position. Got 235#, probably could've gone more but was happy with that for the first time in a long time for that move.
Burgener Total = 535#
Looking forward to that number going up in the future when I'm fully healthy and can actually train harder.
Progression:
Snatch 120-125-135
C&J 155-160-165
Front squat 205-225-235
GPP warmup: 500 barefoot singleunders, shoulder Circuit #5 from the Diesel Crew site, hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, 10 assisted dips, 10 unassisted dips, strict pullups fat bar)
Snatch warmup: 5@45#, 5@65#, 1@95#, 1@115#
C&J warmup: 5@95#, 1@135#
Front squat warmup: 8@45#, 5@95#, 3@135#, 1@185#
Snatch 1 Rep
Clean & Jerk 1 Rep
Front Squat 1 Rep
*Perform a singal maximal effort for the lifts listed above.
*After warm-ups, 3 attempts max attempts are allowed.
*Total must be done in the specified order.
Well, shoulder was feeling good enough to try this. Haven't done any of these recently. Should be interesting... Did 135# during the Open WOD so figured that's what I should shoot for. Got it, but it was a bit ugly, probably would've been red-lighted in competition.
Clean and jerk made me a bit nervous, since the clean is what I was doing when I hurt my shoulder. Felt a tiny bit of impingement or strain on the shoulder on the jerk. Kept the weight lower. 165#
Front squat - awhile ago did a 255# PR. Wasn't sure what to expect this time. Felt pretty good, was really trying to focus on staying way back and upright. Bar in a good resting position. Got 235#, probably could've gone more but was happy with that for the first time in a long time for that move.
Burgener Total = 535#
Looking forward to that number going up in the future when I'm fully healthy and can actually train harder.
Progression:
Snatch 120-125-135
C&J 155-160-165
Front squat 205-225-235
GPP warmup: 500 barefoot singleunders, shoulder Circuit #5 from the Diesel Crew site, hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x15@20# med ball, 10 assisted dips, 10 unassisted dips, strict pullups fat bar)
Snatch warmup: 5@45#, 5@65#, 1@95#, 1@115#
C&J warmup: 5@95#, 1@135#
Front squat warmup: 8@45#, 5@95#, 3@135#, 1@185#
Wednesday, June 6, 2012
06/06 WOD
ASWOD
3x5 Bench press
Okay, still picking and choosing stuff right now. Not exactly on schedule. But expanding the range and strength of the shoulder. Felt quite good actually doing the bench. And did some assisted dips as well. Still a bit tender on dips, so the assistance was good. Did dips with feet on the ground and controlled how I lowered myself.
Bench press weight: 182.5#
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x20@10# med ball, assisted dips, strict pullups on fat bar)
Bench warmup: 10@45#, 8@95#, 5@135#, 5@155#
C/D: 1,000 barefoot singleunders
3x5 Bench press
Okay, still picking and choosing stuff right now. Not exactly on schedule. But expanding the range and strength of the shoulder. Felt quite good actually doing the bench. And did some assisted dips as well. Still a bit tender on dips, so the assistance was good. Did dips with feet on the ground and controlled how I lowered myself.
Bench press weight: 182.5#
GPP warmup: 500 barefoot singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, reverse hypers x20, GHD stuff x20@10# med ball, assisted dips, strict pullups on fat bar)
Bench warmup: 10@45#, 8@95#, 5@135#, 5@155#
C/D: 1,000 barefoot singleunders
Tuesday, June 5, 2012
Monday, June 4, 2012
06/04 WOD
ASWOD
Squat 3x5 (add 5lbs to last workout)
Press 1x5 (add 2.5 lbs to last workout)
Again skipped the DWOD but added Circuit #2 from here http://www.dieselcrew.com/how-to-shoulder-rehab to the day. Did it right after the jump roping. Used 10# db's and 3 circuits x15 reps per exercise.
Squat felt a bit heavy, still got the weight up but I think still leaning over some. Need to work on that. Used 230# for the weight.
Shoulder press felt good, no problem with shoulder injury (although pressing didn't bother it). Used 105# for the press.
GPP warmup: 500 barefoot singleunders, Circuit #2 shoulder rehab, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHDx20@10# med ball, partial dips, strict pullups on fat bar)
Squat warmup: 10 air, 10 plate, 10@95#, 5@135#, 5@185#, 5@215#
Press warmup: 8@45#, 8@65#, 5@95#
Squat 3x5 (add 5lbs to last workout)
Press 1x5 (add 2.5 lbs to last workout)
Again skipped the DWOD but added Circuit #2 from here http://www.dieselcrew.com/how-to-shoulder-rehab to the day. Did it right after the jump roping. Used 10# db's and 3 circuits x15 reps per exercise.
Squat felt a bit heavy, still got the weight up but I think still leaning over some. Need to work on that. Used 230# for the weight.
Shoulder press felt good, no problem with shoulder injury (although pressing didn't bother it). Used 105# for the press.
GPP warmup: 500 barefoot singleunders, Circuit #2 shoulder rehab, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHDx20@10# med ball, partial dips, strict pullups on fat bar)
Squat warmup: 10 air, 10 plate, 10@95#, 5@135#, 5@185#, 5@215#
Press warmup: 8@45#, 8@65#, 5@95#
Sunday, June 3, 2012
06/03 WOD
Shoulder rehab Circuit #1 located here: http://www.dieselcrew.com/how-to-shoulder-rehab
Normally a full rest day but am starting this program to see if I can get the shoulder rehab going faster. Used a 15# db, 4 circuits, 15 reps per exercise.
Normally a full rest day but am starting this program to see if I can get the shoulder rehab going faster. Used a 15# db, 4 circuits, 15 reps per exercise.
Saturday, June 2, 2012
06/02
Actively kayaked for 2.5 hours. Probably an hour of that time towing someone in an inflatable inner tube so major drag. Good workout!!! Oh and not to mention schlepping all the kayak related stuff from the roof, down the hill, across the beach to the lake, and then all the same stuff in reverse at the end of the day...
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