i liked his grip technique with 2 fingers on each side of the bands. made it easier for me to keep a grip while not wearing out my fingers and forearsm. him saying that you're out to maximize depth of stretch vs time really hit home with the big picture idea behind mobilization training like this.
after a 2 month hiatus due to knee injury and laziness, i've returned. and i renewed my membership.
5 rounds: 30 wall balls (Rx 20lbs. Scaled to: 12 lbs) 30 kettlebell swings (Rx 55lbs. Scaled to: 25 lbs) Run 400 m
Time: 34:11
I didn't have any knee pain during the WOD, but I'm feeling a little achey now when I walk around. Struggled through it, but finished. Feels good to be back.
hip pain when i get back up to the standing position in squat...what's all that noise about?? should have reset the bench down further...wasnt really a reset.
3x5 squat @ 205 (fail: 4-4-3) 3x5 bench @ 135 (fail: 4-4-3) 1x5 deadlift @ 205 (poor form on the last 2-3 reps) 10-9-8 chinups 2x10 GHD situps
MWOD shit: did the first part of that last shoulder mwod early this morning (stretch band hanging off pullup bar etc). Warmed up with hip/hammy mwod shit for 10 min or so before lifting. Gonna finish up that shoulder mwod later with the rolling around on lacrosse ball on your rear delt.
I think i've officially stalled out on all my lifts...pitiful. Gonna reset working loads back 10-15%. Rippetoe is full of shit, i'd beat his ass but his program is full of lies and can't get me strong enough to do that...catch 22.
Nothing ground breaking, but another testament to the exponential growth of CF. Within two years the CF games will be somewhere on TV, likely some random channel no one has like CBS College Sports Network or some bs but it'll be there and it'll only get bigger.
Jumped on the reechee bandwagon today, kind of, and started a strength program. We'll see how well it works considering I'm travelling three times in the next 4-5 weeks.
The program was conceived by Barry Ross who trains track athletes. I choose his program for three reasons:
its short, simple and only takes 10-15 minutes so I can use it as a warmup to supplement my normal WODS
its so different from any other strength program I've ever read about that it has tickled my everything-the-majority-does-is-wrong taint
one of his athletes was a high school sprinter (girl) who broke Marian Jones' records and consequently had the fastest x00m sprint in the world at the time, oh yeah and this girl weighed 136lb and could pull 405lb..
The workout consists of warming up with a dynamic stretch move for no more than 5 minutes, a bench press program (which I've omitted, but may revisit later depending on how this deadlift thing goes), a deadlift set (2-3 reps @ 95% of your 1RM), followed immediately by some "plyometric" crap (read jump ropes, box jumps, or some other stuff), 5 min rest, one more deadlift set (5 reps @ 85% of your 1RM), followed by this terrible movement called the torture twist, which is a lot harder than it seems:
The above is supposed to be performed 3 times a week I think. My goal with this program is to pull 4 wheels (405lb). Chances are if this program works I'll be able to sprint faster too, which would be gravy, since this was designed for sprinters, but not my primary concern.
really liked working on push press and power clean form. my weak points are wrist positioning in the push press and the rack position in power clean. looking forward to some wrist mobility wods. fun nonetheless.
mwod shit to come this evening during the chilling:
I want to get on a MWF ss routine, so i'm postponing today's ss workout till tomorrow.
Did this MWOD today:
Was just as painful/difficult as the first time i did the shin on wall one. I think I found a new goat to concentrate on, along with my shoulder mobility. I also worked on the shoulders for awhile with the grabbing the vertical pole behind your back mwod from a few days ago.
So my insides were hurting after doing jackie last night while under hydrated, so I figured id spend my gym time today focusing on mobility. Split up 30 min among the first 6 mwods. Felt awesome, making significant progress in some of the lower body stretches that I was particularly shitty at...can actually get my chest up on that shin against the wall stretch. Exciting!
I felt good about the pace I kept in the row, finished in 3:53. I felt not so great after 15 or so thrusters, I think I learned my lesson about staying hydrated during the day. Pullups would have been less of a bitch if i didn't have a concrete wall in my face preventing me from kipping good.
12:55
Found a pole nearby that I'm gonna do that shoulder mwod on later. It's embedded in my last post.
3 rounds: 10 pullups (moved between various difficulty holds on hangboard) row 500m 10 KB swings (1.5 pd)
row 500m
the pace i can row at sustainably is on the rise, this was only 3000m but i kept it up around 900-950 cal/hr. didn't time the whole workout, i suck, i know...i really should start doing that.
finally got that first shoulder mwod in, now i have to find a pole for the next one. just had a really sweet idea for a combined vertical barbell holder / plate tree / drag sled that could be made pretty easy out of PVC. i guess that's a really indirect way of finding a pole to do the next mwod:
also...still working on squat form and general lower body flexibility pretty often as i watch tv. pretty sure that roller stick is amazing...i woke up in the middle of the night thursday and could barely walk i was so stiff and sore from the DOMS, but i spent a good 10 minutes rolling out my legs yesterday morning and it did wonders.
