Before we get into today's madness, I want to wish my big sis a happy birthday (don't worry, I won't give away your age...)!
I spent the last day or so really working on loosening up my legs & trying to relieve my knee pain (which is in both knees). The compress and floss technique is one way I've been working to cease the painhell my leg has been in and the other leg was heading toward. Heavy doses of lacrosse ball were in order for TV time last night, as well as couch stretch...disaster averted on one leg, pain is greatly alleviated on the other. I've got to keep "taking care of business" on the forefront going forward!
Warm up:
Burgener's Warm up
Mobility exercises
45LB BB Snatch...didn't count reps.
By this point, I was confident that despite feeling good after stretching, etc, squatting just wasn't going to happen today. Guess what is a component of nearly every card left in the deck...I had to punt.
Instead of a card, I decided to do some deadlifting. I was thinking (but not hard enough...) of the Crossfit WOD from Tuesday 4/17; seven sets of 1 rep deadlift, but I only made it to five (but it's all good).
10 x 225LBS, 4x275LBS, 1x315LBS, 1x365LBS, 1x405LBS [PB]
See, I told you five sets was all good...
I tried jump roping, but it nearly got disastrous so I left it alone. 50 double unders, 30 sprint turns, I tripped over the next 30 double unders...
More mobilizing and end scene.
OSU!
Hangtime Fit. Yoshukai Strong. OSU!
Thursday, April 19, 2012
4/18/2012 Early AM Session
Warm up:
Circuit x 2:
10x 10LB DB Windmill
10x 10LB DB External Rotation
Burgener's Warm Up
12 Burpees
24 Pushups
36 Squats
400 M run
The end of the warm up is actually one set out of the workout I was going to do. I've been very lax with mobilizing and tending my goats and developed some seriously bad pain in my knees. I point to the lack of mobilizing because I'm coming off of nearly 5 days rest and it was an issue during MS1 last week.
Workout:
Fast and Furious: as many rounds as possible in 20 minutes
10 Pullups
10 Plyo Pushups
10 DB Swings (45LBS)
10 Tuck Jumps
Tough way to start the week. By the end of three, I was huffin' and puffin'. Also, someone disrupted the flow of things, so I only managed to get four rounds. Truth be told, I highly doubt I would've finished 6 rounds without the distraction, so I'm not bent out of shape...
Abs:
Standing Cable Crunch: 10 x 170LBS, 10 x 190LBS, 10 x 190LBS
Stretching. It hurt. So badly, I couldn't get onto my knee for couch stretch :-/
In fact, I went home and started to pull out all of the stops - my "Stick" like implement for myofascial release, lacrosse balls, compression band and got to work.
OSU!
Circuit x 2:
10x 10LB DB Windmill
10x 10LB DB External Rotation
Burgener's Warm Up
12 Burpees
24 Pushups
36 Squats
400 M run
The end of the warm up is actually one set out of the workout I was going to do. I've been very lax with mobilizing and tending my goats and developed some seriously bad pain in my knees. I point to the lack of mobilizing because I'm coming off of nearly 5 days rest and it was an issue during MS1 last week.
Workout:
Fast and Furious: as many rounds as possible in 20 minutes
10 Pullups
10 Plyo Pushups
10 DB Swings (45LBS)
10 Tuck Jumps
Tough way to start the week. By the end of three, I was huffin' and puffin'. Also, someone disrupted the flow of things, so I only managed to get four rounds. Truth be told, I highly doubt I would've finished 6 rounds without the distraction, so I'm not bent out of shape...
Abs:
Standing Cable Crunch: 10 x 170LBS, 10 x 190LBS, 10 x 190LBS
Stretching. It hurt. So badly, I couldn't get onto my knee for couch stretch :-/
In fact, I went home and started to pull out all of the stops - my "Stick" like implement for myofascial release, lacrosse balls, compression band and got to work.
OSU!
4/13/2012 Early AM Session
Warm up:
Circuit x 2
10 x 10LB DB WIndmill
10 x 10LB DB External Rotations
10 x 10LB DB Romanian Deadlift
10 x 25LB DB Halo
Burgener's Warm up
Workout: Max Strength 1 (MS1) -5x5
Db bench Press 75LBS, 85LBS, 75LBS, 75LBS, 75LBS -- Fun with the bum shoulder, still...
W pulls 25LBS, 50LBS, 25LBS, 25LBS, 25LBS
W dips 25LBS all five sets
Squat 185LBS, 205LBS, 225LBS, 275LBS, 275LBS
Cool down and stretch,
OSU!
Circuit x 2
10 x 10LB DB WIndmill
10 x 10LB DB External Rotations
10 x 10LB DB Romanian Deadlift
10 x 25LB DB Halo
Burgener's Warm up
Workout: Max Strength 1 (MS1) -5x5
Db bench Press 75LBS, 85LBS, 75LBS, 75LBS, 75LBS -- Fun with the bum shoulder, still...
W pulls 25LBS, 50LBS, 25LBS, 25LBS, 25LBS
W dips 25LBS all five sets
Squat 185LBS, 205LBS, 225LBS, 275LBS, 275LBS
Cool down and stretch,
OSU!
4/12 Early AM Session
I'm behind a few days, so details may be a bit sketchy...
Warm up:
Circuit x 2
10 x 10LB DB Windmill
10 x 10LB DB External Rotations
Work Capacity 101 -- 75s work, 45s rest (2 min) for 20 min
5 Pullups
10 Medball slams
15 Burpees
20 Jumping Jacks
After the second round, I figured out that I wasn't going to do more than 20 jumping jacks through the entire workout...so I moved the jumping jacks ahead of the burpees...it had a minor effect on the number of burpees I did per round --never dipped below 6, but only hit 10 once...
I'm fairly certain I finished with abs...but I don't recall :-/
Cool down and stretch
OSU!
Warm up:
Circuit x 2
10 x 10LB DB Windmill
10 x 10LB DB External Rotations
Work Capacity 101 -- 75s work, 45s rest (2 min) for 20 min
5 Pullups
10 Medball slams
15 Burpees
20 Jumping Jacks
After the second round, I figured out that I wasn't going to do more than 20 jumping jacks through the entire workout...so I moved the jumping jacks ahead of the burpees...it had a minor effect on the number of burpees I did per round --never dipped below 6, but only hit 10 once...
I'm fairly certain I finished with abs...but I don't recall :-/
Cool down and stretch
OSU!
Wednesday, April 11, 2012
Food For Thought
"Who you are is who you are; you can't hide who you are. "
"Practice does not make perfect, practice makes permanent."
-Kelley Starrett, Crossfit San Fransisco/Crossfit Mobility Expert.
Who are you? And, how much permanence do you strive for daily?
OSU!
"Practice does not make perfect, practice makes permanent."
-Kelley Starrett, Crossfit San Fransisco/Crossfit Mobility Expert.
Who are you? And, how much permanence do you strive for daily?
OSU!
4/11/2012 Early AM Session
Not the best session, but a good workout nonetheless. Shoulder issues have crept back, which made today's session a little harder to deal with.
Warm Up:
10 x 10LB DB External rotations
Shoulder mobilization exercises
Workout: Bagwork 4: "Ten good ones". The premise is ten of the best reps you can muster; if it's crap, toss it out, it doesn't count. Only the ten best.
As Many Rounds as Possible (I have 10 rounds listed on the card)
Mawashi geri
Jab (W)
Cross (W)
Jab + Mawashi Geri
Jab + Mawashi Geri
The first couple of rounds were a good way to start the warm up (I know better next time --marked with a "W" for warm up). After two circuits, I dropped the single jab and cross; I felt it was a better usage of time to focus on the combinations than the single technique; I will leave them in for warm up next time.
I finished 4 circuits. Doesn't sound like much, but that's four rounds of max power/effort of ten solid reps. Not terrible, in my humble opinion, and it leaves a lot of room for improvement. That said, the shoulder played a big role in limiting the number of rounds.
50 Double Unders
Abs:
10 x 10 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
10 x 20 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
Finisher: 100 Double Unders. Stalled around 50; the next ten left a lot to be desired, but I got it back on track around #63. The last 10 were not fun either.
Stretched and called it a day.
OSU!
Warm Up:
10 x 10LB DB External rotations
Shoulder mobilization exercises
Workout: Bagwork 4: "Ten good ones". The premise is ten of the best reps you can muster; if it's crap, toss it out, it doesn't count. Only the ten best.
As Many Rounds as Possible (I have 10 rounds listed on the card)
Mawashi geri
Jab (W)
Cross (W)
Jab + Mawashi Geri
Jab + Mawashi Geri
The first couple of rounds were a good way to start the warm up (I know better next time --marked with a "W" for warm up). After two circuits, I dropped the single jab and cross; I felt it was a better usage of time to focus on the combinations than the single technique; I will leave them in for warm up next time.
I finished 4 circuits. Doesn't sound like much, but that's four rounds of max power/effort of ten solid reps. Not terrible, in my humble opinion, and it leaves a lot of room for improvement. That said, the shoulder played a big role in limiting the number of rounds.
50 Double Unders
Abs:
10 x 10 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
10 x 20 LB Leg Raises (bench)
10 x 30LB Knee raises (cable)
Finisher: 100 Double Unders. Stalled around 50; the next ten left a lot to be desired, but I got it back on track around #63. The last 10 were not fun either.
Stretched and called it a day.
OSU!
Tuesday, April 10, 2012
4/10/2012 Early AM Session
My alarm went off this morning...and I shut it off. Felt like I took a five minute buffer, it was actually 45 minutes. Good thing I get up early 
Warm up:
5 x 25LB DB Halos
10x 10LB External Rotations
Burgener Warm up
5 x 25LB DB Halos
Workout:
Ross E's ICT #5
5 rounds:
10 Burpees
10 Chinnies
10 Squats
10 Pushups
I did not set the world on fire doing these, lol. Good circuit, got the lungs going pretty good. Despite not going at blazing fast speed, I finished fairly quickly, so I moved onto the next card as a finisher...
Ross E's EIT#4:
As many as possibly in 15 min:
Sprint 50M
Bear Crawl 25M
Crab walk 25M
I didn't have the space, so I adapted to the basketball court in the gym, so instead of 50M, simply point A to point B. I managed 6 reps before my wrists started giving me fits. I did learn, however, that the bear crawls and crab walks made a great time buffer. After 7 minutes, I stopped torturing my wrists and did sprints.
In 15 minutes - 16 total trips down and back; 6 included crawls/walks, the other 9 were straight up sprint up and back. Or simply: 15 minutes of sucktitude.
Quick stretch and called it a day.
OSU!
Warm up:
5 x 25LB DB Halos
10x 10LB External Rotations
Burgener Warm up
5 x 25LB DB Halos
Workout:
Ross E's ICT #5
5 rounds:
10 Burpees
10 Chinnies
10 Squats
10 Pushups
I did not set the world on fire doing these, lol. Good circuit, got the lungs going pretty good. Despite not going at blazing fast speed, I finished fairly quickly, so I moved onto the next card as a finisher...
Ross E's EIT#4:
As many as possibly in 15 min:
Sprint 50M
Bear Crawl 25M
Crab walk 25M
I didn't have the space, so I adapted to the basketball court in the gym, so instead of 50M, simply point A to point B. I managed 6 reps before my wrists started giving me fits. I did learn, however, that the bear crawls and crab walks made a great time buffer. After 7 minutes, I stopped torturing my wrists and did sprints.
In 15 minutes - 16 total trips down and back; 6 included crawls/walks, the other 9 were straight up sprint up and back. Or simply: 15 minutes of sucktitude.
Quick stretch and called it a day.
OSU!
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