Chugging on

[Lift]

No. This is not about beer.

My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely weak...like Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.


Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.


Today's WOD was awful and fun at CFD...it was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.


I did:


50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders

The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.

Total time was 22:41


I'm going to try and update this more frequently (2-3 times a week...maybe just once).


[Eat.Live}

Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.

ABC...even if that means DUKE

Anybody But Carolina....even if that means DUKE.  I would have preferred the dome just collapse on both teams, but no dice.

Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay.  I decided to partake after doing the strength portion of CFNE's WOD today.

Hang Squat Snatch 1RM
worked up to 135x1
missed 145

Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb

Double Unders....these could always be faster.  I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to.  Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal.  Usually in sets of 2...or 1.  I just couldn't manage to get in a rhythm with them today.  I believe I started the Squat Thrusters around 13 min...

Time: 17:08

OH, and the first Games Open WOD gets posted.....TOMORROW....shit!

The off day that never was...

Paul Potorti shout out!  I feel like Paul, who never takes a much needed rest day.


I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks).  Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!


Mobility warm-up for hips and back


Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF

Got 185 to just above my head, but couldn't lock it out.  Since I intended today to be rest I just decided to stop there...


Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)


Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec

Muscle Up, Up, and Away

I've been feeling strong lately.  Like super freakin' fantastic awesome strong.  I thank paleo for that and I will NOT be going back to my old eating habit anytime soon.  I will introduce a cheat meal+dessert on Saturdays, however, but only after thoroughly running myself into the ground first.

Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD.  He was his normal charming self...I only cried once.

Today's strength was sort of a "recovery day"...

Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1

Power Snatch
95x3
115x2
115x2
135x2
135x2

Power C&J
135x2
155x2
155x2

I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.

3 Rounds: 
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells) 
..........
*For every MU you get without coming off the rings, subtract 5 PP.  
So, for example, on the first round, you get all 7 MU straight, you don't have to do any PP. Round two, you get 4 and come off, you have to finish the MU, then do 15 PP.


Time:  7:48

I had no choice but to use 40lb dumbbells, which made this WOD slightly more bearable.  Remember how I mentioned I felt strong?  I was able to split the Muscle-Ups into 5 and 2 every round, which means I only had to do 10 push press.  That's the most I've ever been able to do in succession...in the middle of a WOD.  *Self-pat on the back*

Also, Paul Potorti is a very kind old lady.  He gave me a paleo-kit and a chocolate milk after the workout.

Forearm Foreplay

Wrong...the title is so WRONG.  Oh well, I thought it was entertaining.  Not too rough of a workout day.  I'm going to continue on my normal schedule and then up the volume 3 weeks out from Sectionals (CrossFit Games), and taper back the week of (March 15th).

Back Squats
115x5
135x3
165x3
185x3
205x3
230x3x5

Clean&Jerks
135x1
155x1
175x1x4

Clean and Jerks felt solid. Enough said.

WOD
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings, 70lb
4min 42sec

Time to beat was 4:52, so I'm really happy with my time.  Sub-5 on this WOD was hard.  My forearms were on fire...title make sense now???


Ultimate Conditioning - Monday 1/21/2011

Deadlift 5-5-5


Max Reps in 2 min of:
KB Swings, 52/35
Burpees
KB Squat Clean, 52/35
Sit-Ups
DB Bentover Row, 40/25

Rest 30sec between each exercise

Check, check...is this thing on?

It's been a few days since I updated the blog...oops.  I got a little swept up with work last Wednesday and never found the time to sit down and update things.  I went home this past weekend for my dad's birthday and was less than motivated to update then as well.  Oh well, it's back.

some WODs from the past week (off the top of my head):

3 Rounds
10 Deadlift, 275lb
50 Double Unders
5m 17s


21-15-9
Power Snatch, 95lb
Ring Dips
6 something?


AMRAP 15
5 Push Press, 115lb
10 OH W. Lunges, 45lb
15 Box Jump, 24"
9 Rounds + 1 Push Press

Ultimate Conditioning

UPDATE: The Wednesday Mystery Workout has been planned.  I will say that it should be a "good" one, to include: running, deadlifts, push-ups, squats, DB Clean & Jerks, running, Walking Lunges, running...did I mention running!?

Double Day

Holy Front Squats Fatman!  Working up to a heavy front squat every day is going to be tougher than I thought.  My goal is to shoot for 225 each time, but after struggling today I'm not sure how realistic that is for next time.

Morning Session:

Clean&Jerk
95x1
115x1
125x1
135x1
165x1/1/1/1/1

Front Squat
135x1
185x1
205x1
225x1

AMRAP 8min
5 P. Clean, 165lb
10 Ring Dips
5 Rounds + 1 PC

Evening Session:

50-40-30-20-10 Double Unders
10 Burpees
5min 51sec


Weighted Chin-Ups
+20kg x3
+24kg x3
+26kg x3
+32kg x3/3/3

My legs hurt...*whine*.  My eggs cooked in bacon grease seem to have helped a little.  Now it's time for an apple smothered in almond butter and some DVR.

Thus ends the boring blog of the day.