Been battling off a cold for the last few days. Taking a steady diet of dayquil, nyquil, mulit-vitamin, plus two Emergency-Cs a day. Starting to feel better, but it's been a busy week so I've been pretty tired. Had a named WOD on deck today and I really wanted to take a crack at it.
Woke up for the DP and was just wiped. I hit snooze one too many times. Ooopps! Worked out for the best though. My wrist was killing me again when I woke up this morning and that extra 90 minutes of sleep does wonders man, especially when I'm feeling under the weather. Been stretching my wrist like crazy all day and it definitely helped. About midday I was teaching a class and noticed that the pain was completely gone. Couldn't believe it and can't explain it, but it feels great. The shoulder feels great today too...still haven't figured out if the two are related.
Strength
Front Squats 70%(255) x 5 x 5 **50lbs of the 70% are hanging KBs**
bar(8) - 135(8) - 185(5) - 205(5) --- 255 (2:00 REST b/n sets)
- This was rough! Those bells really make you pay if aren't in line the whole way down. The 1st set I was slightly forward and had a hard time finding my heals and the bells were tossing me all over the place. Really had to tighten my core up for the remainder of the set and focus. Almost messed up the 2nd set too. Blew a fart that smelled so bad it was killing me. Got the giggles from it because it was so bad. Had a hard time focusing on the last 3 reps, but made it through. The last 3 sets were very solid and rock bottom.
- Really enjoyed the intensity the hanging bells added this week to the strength work.
WOD
"Elizabeth"
21-15-9
Cleans (squat) 135#
Ring Dips
= 6:55
- Brutal!!
- I was pretty psyched all day to take this one on. Cleans & Ring Dips are both pretty strengths for me. I saw this on the main site last month and wanted to see how I measure up.
- Can't remember exactly, but I think I got to 12-15 cleans before needing to drop the bar. I finished that first round in 5s & 3s after that. Got to the ring dips and did 15-6. Next round of cleans was 3s & singles towards the end. Ring Dips were 6 to start and I can't remember after that. Last 9 cleans were singles at a decent pace. Drop and pick up. Dips were 4 or 5 and then singles.
- The ring dips were gassing. I hit that first 15 and dropped and was like WOW...didn't expect that from ring dips.
- Very happy with how hard I pushed it this evening. Definitely picked up the wrench on this one and gutted out some reps.
2.08.2012
Press
Wednesdays are usually my off days, but I was at the gym anyways and I've been in dire need of some OH work so I got some strength work in before I taught the Oly class last night.
Strength
Press
*use 30-50lbs of hanging KBs to fill your 70%
70% (95 + 50=145) x 5 x 5
- On each set the I really had to earn that 4th and 5th rep. Kept the rest time to 2-3 minute range. Focused on a hard drive out of the hole and active shoulders on top stabilizing for a 2 count.
- Felt a few pops in the shoulder during the early reps, but no pain. Shoulder is definitely looser today so that's good. Maybe I'm still breaking through some sticky parts.
- After the 2nd set my shoulder were pretty lit up all over the shoulder and even a little of my traps (probably from the hold on top). Stabilizing for the two count definitely made me work.
Strength
Press
*use 30-50lbs of hanging KBs to fill your 70%
70% (95 + 50=145) x 5 x 5
- On each set the I really had to earn that 4th and 5th rep. Kept the rest time to 2-3 minute range. Focused on a hard drive out of the hole and active shoulders on top stabilizing for a 2 count.
- Felt a few pops in the shoulder during the early reps, but no pain. Shoulder is definitely looser today so that's good. Maybe I'm still breaking through some sticky parts.
- After the 2nd set my shoulder were pretty lit up all over the shoulder and even a little of my traps (probably from the hold on top). Stabilizing for the two count definitely made me work.
2.07.2012
Up and Down, Repeat
Didn't get a whole lot of sleep last night, but I feel pretty good this morning. I think I finally laid down for bed around 11:45ish. My hips and hamstrings are pretty tight today from the back squatting yesterday. Gonna need to roll out a lot in the next two days to get loose again.
Strength
DH Pull Ups 3 x 6-8 **weighted**
-- 7(25#) - 6(25#) - 6(18#)
Strict Ring Dips **weighted**
-- 7(25#) - 6(25#) - 3(18#)3(BW)
**alternate
- My nagging wrist issue is quickly becoming a serious problem. I don't know if it's a nerve problem or tendon/ligament thing, but it's not good. It's been very tender since Sunday's Oly work. It's fairly painful to flex and extend. I'm getting some sharp pains whenever I put pressure on it now as well. Today gripping the bar for pull ups was an issue too. I could not wrap my thumb around the bar and hold on without some moderate pain. It also was extremely difficult to do ring dips today because the pressure being put on my wrist.
- Was not very happy with today's strength.
WOD
10 >>> 1 Box Jumps (24")
1 >>> 10 Ball Slams (30#)
= 3:58
- Felt good today. Adam gave me a little challenge to get the blood pumping and ready for the WOD. Once I passed him it was about how far I could put him behind. Goal was to get sub 4:00 and I barely made it. Jumping was a little rough to start with how stiff I felt. The first set of ten jumps were very choppy and off balance, plus my box was set up to wobble. Moved the box over to start the nine jumps and everything was smooth sailing from there. Hips were really burning on the ball slams.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
- still feeling good, but not fully going to floor yet on the sit ups. Focus on squeezing the cheeks during the back extensions to pull me up.
Strength
DH Pull Ups 3 x 6-8 **weighted**
-- 7(25#) - 6(25#) - 6(18#)
Strict Ring Dips **weighted**
-- 7(25#) - 6(25#) - 3(18#)3(BW)
**alternate
- My nagging wrist issue is quickly becoming a serious problem. I don't know if it's a nerve problem or tendon/ligament thing, but it's not good. It's been very tender since Sunday's Oly work. It's fairly painful to flex and extend. I'm getting some sharp pains whenever I put pressure on it now as well. Today gripping the bar for pull ups was an issue too. I could not wrap my thumb around the bar and hold on without some moderate pain. It also was extremely difficult to do ring dips today because the pressure being put on my wrist.
- Was not very happy with today's strength.
WOD
10 >>> 1 Box Jumps (24")
1 >>> 10 Ball Slams (30#)
= 3:58
- Felt good today. Adam gave me a little challenge to get the blood pumping and ready for the WOD. Once I passed him it was about how far I could put him behind. Goal was to get sub 4:00 and I barely made it. Jumping was a little rough to start with how stiff I felt. The first set of ten jumps were very choppy and off balance, plus my box was set up to wobble. Moved the box over to start the nine jumps and everything was smooth sailing from there. Hips were really burning on the ball slams.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
- still feeling good, but not fully going to floor yet on the sit ups. Focus on squeezing the cheeks during the back extensions to pull me up.
2.06.2012
Row Row Row your...
Up and ready for another week of getting stronger and faster. Temp was great out at 5am this morning. Slept with the window cracked just a little bit. Felt like a nice Spring morning when I got out from underneath the covers this morning. Big things going on today. Today marks the 3 week countdown for wrestling season, the start of some new strength training, and tonight is the first Olympic weightlifting class at Prevail...very excited!
Strength
Back Squat 70%(250 + 50) x 5 x 5
* 50lbs of the 70% are hanging KBs from the bar
- We've gone through some pretty intense cycles the last 4 weeks, so before we got into a new one I wanted to take it down a notch and deload.
- Adding the hanging KBs really brings the focus on stabilizing the core and maintaining balance through the range of motion. I initially thought I may have overshot the percentage on this one, but after going through it...it was spot on. The sets were intense, but not grueling and that's what I was looking for.
- Definitely felt the pull of the bells through my core and it made my hips and glutes work a lot harder than just squatting alone. The bells really stepped up the intensity on a lighter load day.
WOD
1000m Row
5:00 REST
1000m Row
= 3:34 (24 s/m; 1:42/500m) + 3:38 (32 s/m; 1:49/500m) **damper @ 7**
- This wasn't that bad. I actually really enjoyed this rowing WOD. Harv has been having us lower our strokes per minute during warm up rows and I've really been hitting a groove during those rows. I felt real comfortable during both rows. I really wanted to try and be consistent between the two rows. I could have done much better on my 2nd row had I not gotten the farts right around 650m left. I ate a bunch of crap watching the Super Bowl yesterday and it caught up with me. I was maintaining a good 1:50 pace and then had to take it back to 2:00 for awhile, because you just can't trust a fart especially on the rower!
Cash Out
20 - 10 (12-5-3 --- 8-2) T2B
- My kip is starting to get better and better. The ring work is paying off. I got into a real nice groove for the 12 & 8 and then had to readjust my hand and just couldn't find it again.
20 - 10 Push Ups
- Did these on a 45# plate to keep my back rigid. C2D no hand release. Should have done more. :(
Strength
Back Squat 70%(250 + 50) x 5 x 5
* 50lbs of the 70% are hanging KBs from the bar
- We've gone through some pretty intense cycles the last 4 weeks, so before we got into a new one I wanted to take it down a notch and deload.
- Adding the hanging KBs really brings the focus on stabilizing the core and maintaining balance through the range of motion. I initially thought I may have overshot the percentage on this one, but after going through it...it was spot on. The sets were intense, but not grueling and that's what I was looking for.
- Definitely felt the pull of the bells through my core and it made my hips and glutes work a lot harder than just squatting alone. The bells really stepped up the intensity on a lighter load day.
WOD
1000m Row
5:00 REST
1000m Row
= 3:34 (24 s/m; 1:42/500m) + 3:38 (32 s/m; 1:49/500m) **damper @ 7**
- This wasn't that bad. I actually really enjoyed this rowing WOD. Harv has been having us lower our strokes per minute during warm up rows and I've really been hitting a groove during those rows. I felt real comfortable during both rows. I really wanted to try and be consistent between the two rows. I could have done much better on my 2nd row had I not gotten the farts right around 650m left. I ate a bunch of crap watching the Super Bowl yesterday and it caught up with me. I was maintaining a good 1:50 pace and then had to take it back to 2:00 for awhile, because you just can't trust a fart especially on the rower!
Cash Out
20 - 10 (12-5-3 --- 8-2) T2B
- My kip is starting to get better and better. The ring work is paying off. I got into a real nice groove for the 12 & 8 and then had to readjust my hand and just couldn't find it again.
20 - 10 Push Ups
- Did these on a 45# plate to keep my back rigid. C2D no hand release. Should have done more. :(
2.05.2012
Oly Work
After a disappointing Snatch singles session on Friday morning I decided to drill some progressions and keep the weight down for the sake of my shoulder. I visited Optimum Sports & Spinal Rehabilitation on Friday afternoon with Dr Sing to get some work on my shoulder. During his torture therapy...I mean ART...I always seem to ask myself why I pay him to inflict pain on me. Once he is done and my shoulder feels a ton better, I quickly remember why.
Felt pretty good this morning. Had a horrible night of sleep with one kid catching a cold and the other in the late stages of it. Felt better once I got moving at Prevail. After a solid warm up and lots of rolling out...
Snatch Progressions
4 Pos. Progression
PVC x 2 (5s) - Bar x 2 (2s) - 65 x 3 (1s)
3 Pos. Progression
95 x 2 (1s)
- Shoulder was painless, but still a little tight. I didn't want to wear it out too much and risk locking it up again so I stayed pretty light in weight. I finished with 9 sets and thought that was definitely enough for the morning. Had some solid reps and creating a better lift off is gonna take time. It's getting better though. I'm gonna have to continue to limit the amount of weight I put overhead in a Snatch position until this thing goes away completely I think. At this point, I can drop under a Snatch and receive it, but I cannot do an OHS without pain because of my lack of shoulder and thoracic flexibility being exploited through this nagging injury.
Z Squats
4 x 5 @ 95lbs
- Came across this exercise on T Nation a while back. I was doing some research, when my back was in bad shape, on ways to develop the posterior chain. I came across the usual, RDLs and Good Mornings, but Z Squats kept popping up and everyone kept raving about them. It's basically a Goblet squat with a barbell. I liked them a lot. I went with relatively light weight, compared to what I've read, and they definitely had my POS lit up. Looking forward to adding these to my lifts to mix things up a bit.
BTN Jerk
Bar (pro.) - 95(5) - 135(3) - 175(3) --- 70%(195#) x 2 x 5
- It's crazy how just a few inches in grip width changes how my shoulder feels. I can go over head all day with a narrower grip, but take it out to Snatch position and it gets unstable and shaky.
- Focus was on a consistent landing and speed in my drop. I had one bad set where I wasn't focused completely because I was watching all the team wod, but everything else was great. Felt very comfortable and fast.
-- I rarely team WOD because weekends are my only real chance to work on my strength and lifting specifically. I was very tempted today though with the Team Grannie Fran that Alex found. WOD sounded and looked like a lot of fun, but I was definitely happy that I stuck to my routine. Solid session overall.
Felt pretty good this morning. Had a horrible night of sleep with one kid catching a cold and the other in the late stages of it. Felt better once I got moving at Prevail. After a solid warm up and lots of rolling out...
Snatch Progressions
4 Pos. Progression
PVC x 2 (5s) - Bar x 2 (2s) - 65 x 3 (1s)
3 Pos. Progression
95 x 2 (1s)
- Shoulder was painless, but still a little tight. I didn't want to wear it out too much and risk locking it up again so I stayed pretty light in weight. I finished with 9 sets and thought that was definitely enough for the morning. Had some solid reps and creating a better lift off is gonna take time. It's getting better though. I'm gonna have to continue to limit the amount of weight I put overhead in a Snatch position until this thing goes away completely I think. At this point, I can drop under a Snatch and receive it, but I cannot do an OHS without pain because of my lack of shoulder and thoracic flexibility being exploited through this nagging injury.
Z Squats
4 x 5 @ 95lbs
- Came across this exercise on T Nation a while back. I was doing some research, when my back was in bad shape, on ways to develop the posterior chain. I came across the usual, RDLs and Good Mornings, but Z Squats kept popping up and everyone kept raving about them. It's basically a Goblet squat with a barbell. I liked them a lot. I went with relatively light weight, compared to what I've read, and they definitely had my POS lit up. Looking forward to adding these to my lifts to mix things up a bit.
BTN Jerk
Bar (pro.) - 95(5) - 135(3) - 175(3) --- 70%(195#) x 2 x 5
- It's crazy how just a few inches in grip width changes how my shoulder feels. I can go over head all day with a narrower grip, but take it out to Snatch position and it gets unstable and shaky.
- Focus was on a consistent landing and speed in my drop. I had one bad set where I wasn't focused completely because I was watching all the team wod, but everything else was great. Felt very comfortable and fast.
-- I rarely team WOD because weekends are my only real chance to work on my strength and lifting specifically. I was very tempted today though with the Team Grannie Fran that Alex found. WOD sounded and looked like a lot of fun, but I was definitely happy that I stuck to my routine. Solid session overall.
2.03.2012
I'll Accept It This Time
Thought about ditching out again on DP this morning, but the sweet smell of 5#s of Kalua Pork roasting in my oven all night got me out of bed pretty easily. Mya usually waits for me to go downstairs with her so I can feed her on my way out the door. The smell had her tail wagging as soon as I sat up in bed. She ran downstairs while I went to the bathroom and ran back up in excitement by the time I got out. I love that dog! Plus, the Friday DP crew never disappoints!
Strength
Back Squat 1-1-1-1-1@70-77-85-93-101%
bar(10) - 135(5) - 185(5) - 225(3) - 255(3) --- 285 - 312 - 345 - 375 - 405 - 425 PR
- Always excited to squat!! Super excited because I finally get to set a 1RM. Since starting Crossfit, 1RM Back Squat day has always eluded me. I've worked up to a heavy four (365), but never a 1RM. I even had a squatting buddy, Ritchie, to push me a little today. Everything felt solid. Back felt strong through out all lifts.
- I was super stoked about hitting 425 at first, then I saw the video of it. I wasn't quite sure that I hit the proper depth. Watching it back on phone really had me questioning my lift. I got to work and watched it on my computer and feel better about it. At the lowest point, I'm definitely there. I'm still not happy with it though. I typically live in the realm that if you question it, it probably isn't. I'm gonna change up training squats and start going A2A for depth, which in turn will help get me out of the hole in my Oly lifts anyway.
WOD
15-12-9-6-3
OHS subbed Back Squats (115#)
Burpees
= 5:38
- Disappointed in that I couldn't do this WOD. My shoulder felt better, but not good enough. I thought it would be alright. I tried 2-3 reps just before the WOD started and I couldn't even get halfway. Last second switch to Back Squats so I wouldn't slow the class up anymore.
- Looking back wish I would have done Snatches instead or gone up to 135 on the weight for Back Squats. I moved well through the WOD though for what I did do. Burpees were a ton easier though without having to do OHS.
- Going to see the miracle worker, Dr Sing, tonight. Hopefully, he can do his Mr Miagi magic to fix things up.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
Strength
Back Squat 1-1-1-1-1@70-77-85-93-101%
bar(10) - 135(5) - 185(5) - 225(3) - 255(3) --- 285 - 312 - 345 - 375 - 405 - 425 PR
- Always excited to squat!! Super excited because I finally get to set a 1RM. Since starting Crossfit, 1RM Back Squat day has always eluded me. I've worked up to a heavy four (365), but never a 1RM. I even had a squatting buddy, Ritchie, to push me a little today. Everything felt solid. Back felt strong through out all lifts.
- I was super stoked about hitting 425 at first, then I saw the video of it. I wasn't quite sure that I hit the proper depth. Watching it back on phone really had me questioning my lift. I got to work and watched it on my computer and feel better about it. At the lowest point, I'm definitely there. I'm still not happy with it though. I typically live in the realm that if you question it, it probably isn't. I'm gonna change up training squats and start going A2A for depth, which in turn will help get me out of the hole in my Oly lifts anyway.
425lbs Back Squat
WOD
15-12-9-6-3
Burpees
= 5:38
- Disappointed in that I couldn't do this WOD. My shoulder felt better, but not good enough. I thought it would be alright. I tried 2-3 reps just before the WOD started and I couldn't even get halfway. Last second switch to Back Squats so I wouldn't slow the class up anymore.
- Looking back wish I would have done Snatches instead or gone up to 135 on the weight for Back Squats. I moved well through the WOD though for what I did do. Burpees were a ton easier though without having to do OHS.
- Going to see the miracle worker, Dr Sing, tonight. Hopefully, he can do his Mr Miagi magic to fix things up.
Cash Out
25 GHD Sit Ups
25 GHD Back Extensions
2.02.2012
Struggles
After feeling great for so many days in a row, I was due for a rough one. Tried to wake up for DP this morning, but it just wasn't happening. Sat up in bed when the alarm went off and my shoulder was in knots. Today was Snatch singles and I knew it wasn't going to go well. I skipped out on DP and hit up the last evening class of the day.
I worked on trying to loosen my shoulder up all day at school. I rolled out. I did my rehab routine. Just wasn't happening.
Strength
Snatch 1-1-1-1-1@70-77-85-93-101%
bar(pro.) - 95(3 pos.) - 115 - 135 --- 155 - 170 - 187 -205 - 205 - 225 - 225 - 225
- Broke into a really good sweat during warm ups. Shoulder was still tight, but felt a little better. There is no pain, but it just won't sit back. ARRGGG! Everything felt pretty rough. I was doing reps cock eyed (one arm higher than the other) because I was thinking about it so much.
- I hit 205 and actually felt solid about it. My arms were even in the catch. It felt strong. I thought about stopping there, but since I had time I decided I would give a PR a try. Mentally, at this point, I was pretty blown. I was starting to get cold from helping a friend out with his lift, add that to the frustrations with the tightness and I knew it would be a tough chance. That last lift felt good enough though to tempt me.
- Pulled too hard too fast on the 1st attempt at 225 and never made it under. Slowed down the lift on the 2nd and I was under it, but just couldn't stabilize. The 3rd attempt was a joke...should have stopped while I was ahead. I guess I never was ahead though. :/
WOD
Kristina's Bday WOD
10:00 AMRAP
33 cal Row (only to start)
3 HSPUs
6 Russian Twists (20#)
9 Power Cleans (135#)
= 6 + 11
- Had plenty of frustrated energy to take out on this one. The row I got done around 1:15ish. Good strong hard pulls. Surprise to me, my shoulder felt good enough to do HSPUs. Every round was unbroken. The first round I was a little slow as I struggled to find my balance. All my other rounds were fast and easy. Pete's tips on the kip have really helped speed those along and allow me to hold serious fatigue off a longer. The twists were a bit of a joke to this WOD. All they allowed me to do was catch my breath before the cleans again. I believe I went unbroken for the first two, possibly 3 rounds. Then it was 5-4 and 4-4-1 mixing for the remainder of my rounds. That 135 got a lot heavier than I anticipated.
I worked on trying to loosen my shoulder up all day at school. I rolled out. I did my rehab routine. Just wasn't happening.
Strength
Snatch 1-1-1-1-1@70-77-85-93-101%
bar(pro.) - 95(3 pos.) - 115 - 135 --- 155 - 170 - 187 -
- Broke into a really good sweat during warm ups. Shoulder was still tight, but felt a little better. There is no pain, but it just won't sit back. ARRGGG! Everything felt pretty rough. I was doing reps cock eyed (one arm higher than the other) because I was thinking about it so much.
- I hit 205 and actually felt solid about it. My arms were even in the catch. It felt strong. I thought about stopping there, but since I had time I decided I would give a PR a try. Mentally, at this point, I was pretty blown. I was starting to get cold from helping a friend out with his lift, add that to the frustrations with the tightness and I knew it would be a tough chance. That last lift felt good enough though to tempt me.
- Pulled too hard too fast on the 1st attempt at 225 and never made it under. Slowed down the lift on the 2nd and I was under it, but just couldn't stabilize. The 3rd attempt was a joke...should have stopped while I was ahead. I guess I never was ahead though. :/
WOD
Kristina's Bday WOD
10:00 AMRAP
33 cal Row (only to start)
3 HSPUs
6 Russian Twists (20#)
9 Power Cleans (135#)
= 6 + 11
- Had plenty of frustrated energy to take out on this one. The row I got done around 1:15ish. Good strong hard pulls. Surprise to me, my shoulder felt good enough to do HSPUs. Every round was unbroken. The first round I was a little slow as I struggled to find my balance. All my other rounds were fast and easy. Pete's tips on the kip have really helped speed those along and allow me to hold serious fatigue off a longer. The twists were a bit of a joke to this WOD. All they allowed me to do was catch my breath before the cleans again. I believe I went unbroken for the first two, possibly 3 rounds. Then it was 5-4 and 4-4-1 mixing for the remainder of my rounds. That 135 got a lot heavier than I anticipated.
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