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Garrett Smith
11-09-2007, 01:53 PM
Today's CA WOD:

7:30am, BW 175#

Muscle clean + tall clean (light): 30kg x [1+1] x 3
Snatch (80% x 1 x 5): 50kg x 1 x 5
C & J (90% x 1 x 5): 70kg x 1 x 5

I do not know what my current max is for OL, I'll figure that out on the next max day.

Metcon: 15:28, subbed in 15# CBs overhead swings for the rowing at reps of 50 + 38 + 25 (note Scotty Hagnas influence here). Grip was fried after those plus the pullups. Also subbed 20# DBs push presses for the push ball.

I may add some gymnastic holds this afternoon to today's log.

Derek Simonds
11-09-2007, 02:52 PM
Welcome aboard. I love having all my W/O's in one place.

I look forward to following your warmups and gymnastics training.

Scotty Hagnas
11-09-2007, 04:18 PM
Hey Dr. G-

Nice sub for the row! I am trying this one shortly, but with the row - as I want to improve my 2K time for level 3.

I look forward to watching your workout log.

Garrett Smith
11-10-2007, 04:15 AM
Thanks guys!

Derek, it was great working out with you the other day.

Someday I'll get a rower (I love the erg!). Other times I'll sub in the NordicTrack for the rowing, at good resistance and full incline--that's pretty fun too.

Scotty, are you referring to CFN Level 3 Fitness Standards? Or something else?

Scotty Hagnas
11-10-2007, 07:14 AM
Yeah, the CFN levels. I've modified them a bit for my gym - not much, but one thing we changed was to cut the 6k rows of level 3 and 4 to faster 2Ks.

Garrett Smith
11-10-2007, 07:02 PM
Today's workout (not the CA WOD):

Early AM:
Walk with Mom for 30'

Evening workout:

Joint mobility

Isometric holds for 30" of the following:
Handstand
Hanging tuck sit
GHD "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg
Parallette tuck sit
70# KBs farmers hold
Legs unsupported "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L then R
Frog stand
Tucked front lever to tucked back lever

Quick semi-metcon:
On every other minute, 53# KB, 3 KB clean + 3 KB snatch L/R for 5 rounds

Only had 45 minutes to workout and I wanted to get in some gymnastics, so I did my "holds" work.

Ace Hardware had a 20% off everything in the store sale today, so the majority of the day was planning the construction of new gym equipment and purchasing needed pieces. I got lots of fun stuff, and I'm only about $350 lighter. Tomorrow is assembly of all the new parts/pieces!

Chris Forbis
11-10-2007, 08:52 PM
Early AM:
Walk with Mom for 30'

Heh, thought this meant 30 feet at first....

Be sure and post what you made from the Ace Hardware stuff.

Garrett Smith
11-12-2007, 10:07 AM
Yesterday's workout (11/11/07):

Foothills 2.5 mile out-and-back at the parents' house, ran the uphills (~30% of the total distance), walked the rest.

The rest of the day was spent making aesthetic improvements to the gym, assembling new toys out of the PVC I purchased, and finishing the dowels made from 3/4" metal pipe (I had it left over from something else). New parallettes and a parallette/dip station. I'll post pictures of all my new toys in a new thread when they are all done. The gym is really feeling like it is starting to come together.

sarena kopciel
11-12-2007, 12:55 PM
Best of luck with your gym. It sounds like you are moving ahead very nicely Dr G!:)

Garrett Smith
11-13-2007, 05:49 AM
Yesterday's (11/12/07) CA WOD:

Joint mobility

Gymnastic "movements" warmup:
3 HSPU
15 pullups
16 alternating pistols
15 35# KB single leg DL L/R
10 KTE
10 dips
15 53# KBs shrugs
15 forward lunges L/R
5 spinal extensions
15 GHD situps
15 full-depth parallette pushups
15 body rows
15 dowel OHS
15 decline situps
15 unweighted reverse hyperextensions

Snatch (100% x 1 x 1): 63kg x 1 x 1, ugly but I got it, PR
C&J (90% x 1 x 1): 88kg x 1 x miss, 85kg x 1 x 1, OOPS--accidentally did a max lift (!), some L arm pressout, at least I know my current max now for a little while! Huge PR, I believe by about 5kg, especially considering how little I have been OLing until the last couple of weeks!
FS (90% x 2 x 1): 100kg x 2 x 1

I had to rush through this workout. It went well, although I know that as I get more used to the warmups I've been doing, the overhead OL stuff will get easier (I know the warmup got my shoulders a bit tired).

Accidentally got paprika in some turkey bacon twice this weekend, my old middle back discomfort is rearing its ugly little head. Blurg.

Sarena, thanks for the encouragement!

Garrett Smith
11-13-2007, 08:19 AM
Today's CA WOD:

Joint mobility

Snatch (80% x 1 x 2): 50kg x 1 x 2
C&J: (80% x 1 x 2): 62kg x 1 x 2

Metcon: 3 rounds, 16:00
Subbed 25 CBs overhead swing for 500m rows, 30 regular situps, 15 pullups

Greg Davis
11-13-2007, 12:44 PM
Doc this is your normal joint mobility warmup? HSPU and pistols? thats really jumping into it IMO.. the rest sounds more reasonable.. things like 15 pullups i would consider part of a workout but wow i guess you are pretty advanced relative to me!

i guess in this context you are prepping for some max oly lifting tho?

Joint mobility

Gymnastic "movements" warmup:
3 HSPU
15 pullups
16 alternating pistols
15 35# KB single leg DL L/R
10 KTE
10 dips
15 53# KBs shrugs
15 forward lunges L/R
5 spinal extensions
15 GHD situps
15 full-depth parallette pushups
15 body rows
15 dowel OHS
15 decline situps
15 unweighted reverse hyperextensions

Garrett Smith
11-13-2007, 02:41 PM
Greg,
I got tired of typing out all of the joint mobility exercises in my previous training log over at CF, so I shortened it to "Joint mobility" here. Anything after that is either warmup or workout.

I do a mixture of the "foot drills", Z-Health, Pavel's stuff, some things from Mike Boyle, and even some Egoscue. Too much to itemize every day. Thanks for asking though!

Greg Davis
11-13-2007, 06:40 PM
Oh ok I thought you meant that list was your joint mobility work.. was gonna say...

i like eric cressey's (writes at t-nation) stuff for mobility.. seems to really know his stuff so i keep an eye on his latest and he has a great dvd called magnificent mobility. especially good for shoulders which i try to prehab as much as possible cuz i see a lot of rock climbers mess up their shoulders.

Garrett Smith
11-14-2007, 09:33 AM
8am:

Joint mobility

OL portion of today's CA WOD:
Snatch (90% x 1 x 1): 57.5kg x 1 x 1
C&J (100% x 1 x 1): 76.5kg x 1 x 1, OOPS--only did about 90%. Dr. G's early morning math not so good...that and I maxed this the other day when I wasn't supposed to, so I'm going to say that I'm still a good person.
Front Squat (90% x 2 x 1): 100kg x 2 x 1

Finished workout this evening, 6pm

Gymnastics holds, 30" each:
Handstand
Hanging L-sit, finished in tuck sit
GHD "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L then R
Parallette L-sit, finished in tuck sit
70# KBs farmers hold in 2nd pull position
Legs unsupported "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg
Tuck planche on parallettes, finished with toes on floor
Tucked front lever
Tucked back lever

Metcon from today's WOD:
3 rounds of
30 jumping pullups
20 15# DBs horizontal push to squat to pushup position and repeat (an attempt to mimic sprawl ball with a 15# ball, this destroys the front shoulders)
10 35# KB chops L/R
12:47

I'm done. Time to go home.

Garrett Smith
11-16-2007, 08:54 AM
Yesterday 11/15/07: Rest.

Today:

Joint mobility

Snatch (80% x 1 x 2): 50kg x 1 x 2
C&J (80% x 1 x 2): 70kg x 1 x 2

Metcon:
3 rounds of
10 tractor tire flips
15 dips (no rings, plus dips are a weak point for me currently)
5 TGU situps L/R
16:00

Stretching

Awesome workout. Since I'm going to Phoenix for continuing ed this weekend, I think I'll just be taking my 53# KBs and doing some snatching and long cycle C&Jing outside in the morning on Sunday (I'll be driving up early morning Saturday).

Garrett Smith
11-18-2007, 10:50 AM
Yesterday (11/18/07): Rest day, drove to Phoenix in the early morning for the AzNMA conference.

Today (11/18/07) in Phoenix, only equipment available was 2 53# KBs:

Joint mobility

Warmup sets (all done with one 53# KB) L/R
5 single-leg KB DL
5 Russian swings
5 long cycle C&J
5 snatches

5 minute Secret Service Snatch Test: 80 reps total
First time doing this, took it relatively easy, only got 4.5 hours of sleep last night. Just glad to establish a baseline to start from and get in a workout while out-of-town (Derek Simonds' consistency being a huge motivation).

Garrett Smith
11-19-2007, 08:22 AM
Today's CA WOD:

Joint mobility

Gymnastic "movements" warmup:
4 HSPU (+1)
15 pullups
16 alternating pistols
15 35# KB single leg DL L/R
10 KTE
10 dips
15 53# KBs shrugs
15 dowel OHS
7 spinal extensions
15 GHD situps
15 full-depth parallette pushups plus
15 body rows
15 wall squats
15 decline situps
15 unweighted reverse hyperextensions

OL:
Snatch (80% x 1 x 3): 50kg x 1 x 3, felt good
C&J (80% x 1 x 2): 70kg x 1 x 2
Front Squat (90% x 1 x 1): 100kg x 1 x 1

Garrett Smith
11-20-2007, 09:03 AM
Today's CA WOD:

Joint mobility

Snatch (80% x 1 x 1): 50kg x 1 x 1
C&J (80% x 1 x 1): 69kg x 1 x 1

Did not get the planks in. I'll do my gymnastics holds with some extra plank work tomorrow.

Garrett Smith
11-21-2007, 03:40 PM
Today's CA WOD:

Joint mobility

Snatch (85% x 1 x 2): 52.5kg x 1 x 2
C&J (85% x 1 x 2): 74kg x 1 x 2
I'm looking forward to the weekend PR tests, that's a good sign.

Gymnastics holds, 30 seconds each:
Tuck planche on parallettes, broken into two parts
Tucked front lever, one leg extended & elevated, switched halfway
Tucked back lever, one leg extended & elevated, switched halfway
Bottom position pistol hold, L then R
GHD "body straight" hold
Back extension "body straight" hold
Handstand
One arm hanging tuck sit, switched hands halfway
Legs unsupported "body straight" hold
Reverse hyperextension "body straight" hold
Wall sit 90 deg
Parallette tuck sit
70# KBs farmers hold in 2nd pull position

Rotating positions through, 1 minute each, arm fully extended: front plank, R side plank, back plank, L side plank

Rotating positions through, 30 seconds each, resting on forearms: front plank, L side plank, back plank, R side plank

Garrett Smith
11-22-2007, 07:08 AM
Rest day. Going for my normal weekend 2.5 mile hilly walk with the parents, wife, and pooch. I'm itching to do some sort of workout (rowing intervals), however, I'm going to listen to my coach (Mr. Everett) and take the day off.

Met with the head guy at Old Pueblo Gymnastics last night about creating our CF-style adult gymnastics class. That's going to be a hoot.

Plans for the weekend: work on the websites, mount the rings and AF bar, and make the outdoor OL platform. Should be fun!

sarena kopciel
11-22-2007, 07:34 AM
I wanna come visit and play! Invite please??:)

Garrett Smith
11-22-2007, 01:18 PM
Sarena, you're welcome to come by anytime. It will be a lot more fun once the OL platform is done...

Hopefully the website will get close to done this weekend for the new affiliate, once it's legit CF and the doors are really open as often as I'd like, this place will take off. I'm planning on outgrowing the space within 6 months...

sarena kopciel
11-22-2007, 02:53 PM
Sarena, you're welcome to come by anytime. It will be a lot more fun once the OL platform is done...

Hopefully the website will get close to done this weekend for the new affiliate, once it's legit CF and the doors are really open as often as I'd like, this place will take off. I'm planning on outgrowing the space within 6 months...

I am so there!

Garrett Smith
11-24-2007, 03:52 PM
Yesterday's CA WOD:

Joint mobility

Snatch (50% x 1 x 5): 34kg x 1 x 5, felt good
C&J (50% x 1 x 5): 44kg x 1 x 5, also felt good

Today:

AM: 2 mile hilly Foothills hike with Cori and mum. Unable to get in to the gym and do the CA WOD. Crap.

Bought the support structure wood for the outdoor platform (was still lacking that part). Attending my third Thanksgiving meal tonight at my parents' house.

Tomorrow's plan is to ride the fixie to the gym, throw up some PRs, ride home, then spend the rest of the day working on the platform.

Derek Simonds
11-24-2007, 05:25 PM
Dr. G I can't wait to see your PR's. Knock them out tomorrow.

Garrett Smith
11-26-2007, 09:46 AM
Sunday: "Rest"...sort of. Did a lot of work at my parents' house and the gym/office. Ended up with a very tired low/mid back by the afternoon and decided that PR attempts after all of that would be a poor call.

Monday: CA WOD from Saturday 11/24/07, personal best attempts, BW ~178# (~81kg), 8am

Joint mobility

Snatch (new 100% x 1 x 1): 69kg (6kg personal best)
C&J (new 100% x 1 x 1): 89kg (4kg personal best)

As Borat would say, Niiiiiiice. I'm happy with that. I actually felt that I could do more in the C&J but I had to get to work and I figured I'd leave some in the tank for next time.

I'll join back in to the CA WODs on schedule tomorrow. Wait, what's that??? I feel so good during these workouts and I'm actually recovering well enough (as opposed to me in typical CF programming) that I'm going to do the second workout today and catch up right here and now? Well, okay then...

Today's CA WOD, 6pm, workout #2 of the day:

2 minutes rest taken between all sets and exercises
Back Squat (75% x 3 x 5): 100kg x 3 x 5, rounded up by 3kg
Snatch-grip Deadlift (105% x 3): 70kg x 3, mistake in loading made it short by 5kg
Push Press (? x 3 x 5): 50kg x 3 x 5
Pull-ups (3 sets x max reps): BW x 20, 12, 10
TGU Situps (35%BW x 6 L/R x 3): 24# KB x 6 L/R x 3, done straight-on situp style, never thought about doing the side roll style until after the first set

Awesome workout, as usual. Tucson weather around 6pm right now is just icing on the cake. Coach Greg just may be creating a monster here...this is too much fun. Following along the lines of Dan John's saying regarding coaching oneself, I'm sure glad I don't have an idiot for a coach anymore.

Garrett Smith
11-27-2007, 07:39 AM
Joint mobility (extra hip and shoulder work today)

3 Position snatch high-to-low (60% x 3 sets): 34kg x 3 sets
Muscle snatch + snatch balance (? x 1+2 x 3 sets): 29kg x 1+2 x 3
~2 minutes rest taken between above sets and exercises

Metcon 4 rounds for time, all done with a 53# KB (70# too heavy for 35%, 35# too light for 25%, so I struck a compromise), BW ~178#:
5 dynamic upright rows (goal 35% BW)
5 overhead swings (goal 35% BW)
5 L,R snatches (goal 25% BW)
3:30
That felt really good! Only stopped for several seconds--once to fix a sleeve and once to reset grip.

Garrett Smith
11-28-2007, 12:48 PM
Today's CA WOD 11/28/07:

Front squat (75% x 3 x 5): 84kg x 3 x 5, I need to retest my max front squat soon
Clean pull (100% x 3, 103% x 2, 105% x 1): 89kg x 3, 91.5kg x 2, 94kg x 1, first time doing these, I like them
MODIFICATION = KBs Jerk 70# x 3 x 3, these were much harder than I anticipated

MODIFICATION = Gymnastics holds, 30 seconds each:
Parallette handstand
1-arm hanging tuck sit L/R
GHD situp "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L/R
Parallette tuck sit, done in two parts
Inversion hang
Legs unsupported "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg for 1 minute
Parallette tuck planche, done in two parts
Tucked front lever
Tucked back lever
Front/Right/Back/Left Plank, rotated through, each position held for 1 minute

3 rounds for time of:
10 (yay!) Burpees
10 (canvas Everlast punching bag) clean to shoulder, hard yet satisfying
MODIFICATION = 15 15# CBs overhead swings, absolutely fries the grip and I like it
10:11

What has 2 thumbs and is *really* glad that tomorrow is a rest day?!?...

THIS GUY!!!

Garrett Smith
11-29-2007, 07:15 AM
Rest day, although I am itching to do my "gymnastics movements" workout...

Greg Davis
11-29-2007, 10:40 AM
hey garrett ive been keeping an eye on this log- impressive consistency.

are u doing these workouts on an empty stomach?

Garrett Smith
11-29-2007, 11:57 AM
Greg,
I'll be quite honest here. I don't know if I have what one would call a totally empty stomach during my workouts, however, that's close to my intention.

Here's what I have in the morning, about an hour and a half before I lift:
3 almonds (the Edgar Cayce remedy to prevent cancer, 3 almonds a day everyday)
~14 oz. of black coffee with cinnamon, nutmeg, and clove
~16 oz. of herbal tea, containing asparagus extract, 1 Tbsp Natural Calm magnesium, 300mcg liquid selenium, 100mg liquid zinc, and 25mg potassium iodide
1/2 tsp of hawthorne solid extract

That's about it. Not a whole lot of calories or bulk in the above, it all digests very quickly, so basically I would say I'm almost on an empty stomach. My old rule in the BBing days was I would wait a minimum of 2-3 hours after eating before working out.

As for the consistency, when the only things I feel like I do are work out and go to work (in the same building), it's easier to be consistent. It's also easier when my only hobbies are exercise and message boards (ha). I also have my staff notified that interrupting me during my workout better have a frickin' GOOD reason, and that my responses will often seem very terse and short if I'm out of breath.

Greg Davis
11-29-2007, 02:15 PM
Interesting. Thx for sharing.

Garrett Smith
11-30-2007, 11:39 AM
Today's workout:

8am:

Joint mobility

Gymnastics "moves":
5 HSPU (+1)
15 pullups
15 alternating pistols R/L (+7 per leg, balance greatly improving!)
15 35# KB single leg DL L/R
11 KTE (+1)
11 bar dips (+1)
11 inverted parallel bar pullups (I like these better than shrugs, a BW inverted "upright row" to the sides)
15 dowel OHS
7 spinal extensions
15 GHD situps
15 full-depth parallette pushups plus
15 body rows
15 wall squats
15 decline situps
15 unweighted reverse hyperextensions

Today's 11/30/07 CA WOD:
Snatch push press + OHS (heavy single x 1+2): 70kg x 1+2, done in a sketchy area so I kept the weight under control
Power clean + push press + push jerk (60% x 3 sets): 53kg x 3 sets

Shoulders are frickin' tired!

12pm (noon):

3 minutes warmup on NordicTrack x-country skier

Today's CA WOD metcon, with some minor mods
3 rounds for time of
25m sprint to the tire
10 10# sledgehammer tire hits
10 35# KB cross chops
25m sprint back to the pullup bar
10 pullups (reduced by 5 each round due to earlier gymnastics exercises)
4:51

Kick-butt workout as usual. Now my biceps are frickin' tired too...

I'm so looking forward to tomorrow, I'm absolutely going to ride my fixie and get the WOD in, finish the OL platform (if it doesn't rain), then my parents' holiday party (a tradition) will complete the day.

Troy Archie
11-30-2007, 11:49 AM
Your gymnastic routine, it's not for time is it? How often do you do it?

Garrett Smith
11-30-2007, 12:42 PM
Troy,
It is absolutely not for time. I try to do the "holds" and the "moves" workouts once each week. If Coach Everett says to do planks in a workout, I'll do my "holds" (with some planks at the end). The "moves" I just find a place to fit in.

I'm trying to build up my numbers to 15 reps or 30 seconds in everything, then I'll adjust the difficulty (weight or leverage).

The basic setup is very much derived from the CF warmup idea, with plenty of additions/variations:
Upper body push, upper body pull, squat variation, posterior chain, anterior chain.

I do a push & pull in the three major directions: up from the shoulders, down from the shoulders, and to the front. I thought this article was great validation for my training approach: http://www.t-nation.com/readArticle.do?id=1812524&cr= . I've also added a back plank to the typical plank rotation. Soon I'll have my gymnastics mushroom and bucket set up in my garage, so I probably won't need the planks anymore once I'm doing those.

I'll be quite honest, the impact of this small amount of gymnastics-style training, both the "holds" and the "moves" has had an unbelievable effect on the strength and appearance of my upper body. My shoulders feel bulletproofed--and as many can see from my actual numbers, I'm not super-strong in my upper body (not yet at least, I'm working on it!).

Last time I did a CFT I was only doing 1 or 2 HSPUs, now I'm doing 5 relatively cold. I know my back squat is stronger, and my deadlift and squat always go up together (especially with all the posterior chain work in the CA WODS!). So my numbers should increase a bit. I may try a CFT tacked on to the end of Saturday's workout.

One of my goals is to get to the "Advanced" standards on all the exercises in Rippetoe/Kilgore's Strength Standards chart http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf . The gymnastics holds will come with time and training, all the while making me stronger in all my weighted lifts.

Garrett Smith
12-03-2007, 05:31 AM
Saturday 11/30/07: CA WOD plus CFT


Snatch 71.5kg PR
C&J 91.5kg MISS (PR attempt missed push jerk), 89kg MISS (old max missed push jerk again), likely due to tired shoulders from yesterday

CFT "sudden death style" (one attempt each):
Military Press 70kg new PR surprising, really ground it out
Deadlift 135kg new PR
Squat 135kg MISS (no juice or motivation really left, did not even set it up well), ended with a simple 70kg x 5
Windmills 35# x 5 x 3 with bent press to get started

Sunday: Rest

Today's 12/3/07 CA WOD:

Garrett Smith
12-04-2007, 07:26 AM
Today's CA WOD:


2-position clean bottom-to-top (60% x 5 sets): 52.5kg x 5 sets
(Power clean) to Push Jerk to Split Jerk (heavy but manageable): 70kg x 5 sets, no rack and the power clean needs work, so I modified


Metcon, 3 rounds for time of:

35# KB 10 one-arm swings to head height + 10 cleans + 10 push presses per arm
20 box jumps to above knee height (top of kneecap, technically)

9:12
Reduced weight from 25% Rx'd to lower weight (it was either the 35# or the 53#) due to adding the power cleans in the strength portion of the WOD, box jumps done to height of tractor tire plus one 15kg bumper plate

Very little rest taken, which is good for me! Awesome metcon as usual.

Garrett Smith
12-07-2007, 09:32 AM
12/5/07 CA WOD:

Back squats (80% x 3 x 5): 75kg x 3 x 5
Snatch pulls (103% x 3, 105% x 2, 108% x 1): 72.5kg x 1, 75kg x 1, 77.5kg x 1 OOPS, I only did one rep per set! Oh well.
MODIFIED KBs Jerk: 70#s x 5, no good rack to jerk off of yet, gosh that sounds bad

Metcon:
18 15# CBs Overhead swings
35 53# KB Sumo Deadlift High Pull
20 decline situps
10 punching bag cleans to shoulder
13 15# CBs Overhead swings
25 53# KB Sumo Deadlift High Pull
30 decline situps
13 punching bag cleans to shoulder
8 15# CBs Overhead swings
15 53# KB Sumo Deadlift High Pull
40 decline situps
15 punching bag cleans to shoulder
17:54

Decline situps were rough, that's where all the extra rest time came in, last set of 40 went 10, 9, 8, 7, 6. Ouch.

-------------------

12/6/07:
Sweet, sweet rest day.

-------------------

Today's 12/7/07 CA WOD:

Snatch Balance (heavy single, 90% of heavy x 1, 80% of heavy x2): 64kg x 1, 59kg x 1, 59kg x 2, could have gone heavier
Tall Snatch + Hang power snatch (take to heaviest tall snatch x 5 sets): 29kg x 1, 34kg x 1, 36.5kg x 1 x 3 sets, tall snatches felt loopy at the end, HPS's felt good

Metcon, 4 rounds of:
10 jumping lunges
5 clapping pushups (I like these, I'd never done them before)
10 kipping pullups
4:54
Just right.

Gymnastics work will be done this weekend after the heavy stuff tomorrow.

Garrett Smith
12-10-2007, 05:40 AM
Raining really hard Saturday 12/8/07. Since I OL outside, I decided to skip this until tomorrow. I'm also seeing signs that I am under-recovering, I'm going to nip this in the bud.

Did gymnastics "moves" workout in my garage.

Joint mobility

Handstand pushup 5
Rings L-pullup 3 (new)
Pistols alternating L/R 15
1-leg Stiff-legged Deadlift with 20# per hand 15 R/L
Rings Knees-to-Elbows 8 (extended to full ROM as on PMenu's demo video instead of just touching KTE)
Rings Dips 6 (new)
Rings Inverted hang pullups 6 (new)
Wall squats 15
Rings Inverted pike to inverted hang 8 (an attempt at a posterior chain exercise)
V-ups 10 (new)
Rings body rows with elevated feet 8 (new)
Rings pushups 10 (new)
Overhead squats w/ dowel 15
Headstand leg lifts 6 (another attempt at a posterior chain exercise)
Straight-leg situps 7

Garrett Smith
12-10-2007, 05:47 AM
I got to my gym on Sunday, thought a bit about doing the max day from yesterday, then thought better of it. Several weeks of holiday parties, a very busy work schedule (yay!), lack of sleep, a bit too much food and alcohol indulgence, and Coach Greg E's AKP workouts have left me under-recovered. --It happens.

So, Sunday I mounted my wooden beam for my rings at the gym and also took down the horrible curtain/pipe apparatus left over in one of my treatment rooms--it will soon have a new life as my outdoor pullup bars! I'm so glad I took the day off, after that bit of work I felt like a truck had run me over.

Now, on to the recovery, starting with good sleep last night. Today will include cold laser to the brain, heart, and adrenals, along with an energetic foot bath. I won't skip the workout, it's too much fun, and I need that right now. I'll do a separate post for the workout.

Anyone have any heavy-duty carabiners that they don't want? I can find them a nice home, I have to make my rings easily removable as they are outside in an area where they will not last long unattended...

Garrett Smith
12-10-2007, 10:10 AM
Today's CA WOD:

Back squat (85% x 3 x 5): 110kg x 3 x 5
Snatch deadlift (115% x 3): 81.5kg x 3
Push press (? x 5 x 3): 55kg x 3 x 5, +2.5kg from last week
Deadhang pull-ups (3 x max): BW x 13, 10, 7
Windmills (25% BW x 8 x 3): 35# KB x 8 x 3, went a little light

Definitely working on recovery measures and getting enough sleep this week.

Garrett Smith
12-12-2007, 09:53 AM
12/11/07

Raining cats and dogs here in the Old Pueblo...

Today's CA WOD:
Muscle Snatch (heavy single): 32.5kg, stayed lighter for form sake
2-position snatch floor/hang (65% x 5 sets): 46.5 x 1 set, 44 x 4 sets, felt much snappier with the slightly lightened weight

Metcon, 3 rounds of:
MODIFIED--5 hurdle tuck jumps to inseam height
MODIFIED--10 15# CBs swipes
10 (20% BW) 30# DB hang power snatch
4:13
No high box to jump to so I subbed the hurdle and held back on the height, subbed the swipes for the slamball. Fun little metcon.

------------------

12/12/07

Weird. Tucson was all foggy this morning. Something strange is afoot...

2' rest taken between all sets and exercises
Today's CA WOD:
Front Squat (83% x 3 x 5): 92kg x 3 x 5
Clean Pull (103% x 3, 105% x 2, 108% x 1): 95kg x 3, 95kg x 2, 97.5kg x 1
MODIFICATION KBs Jerks 70# x 8

Metcon, 3 rounds of
10 TGUs x 53# KB, one floor press done between reps
MODIFICATION 10 punching bag power clean followed by 10 KB push press x 53# KB
50m out sprint, 50m back sprint
17:53

TGUs were tough, I'm all scraped up from the commercial carpet with no pad flooring in the gym. Punching bag cleans are getting WAY stronger, I'm learning how to use my traps more in the pull (less arms). Wet ground made for sketchy sprints.

Tomorrow looks like a full round of Z-Health, gymnastics exercise, foam rolling, and a bit of stretching.

It is so cool to have an "Arizona Room", a roofed, screened-in, rubber matted, "outdoor" area to work out in when the weather gets bad like this. I still can enjoy the coolness and rain, without getting all wet and cold (my equipment prefers this arrangement as well). 150 square feet of punishment area. If I need to be indoors, I have that space too. I love my little gym!

Garrett Smith
12-14-2007, 01:18 PM
12/13/07:

Full Z-Health R-Phase joint mobility session, normal speed, 3 reps each

Gymnastics "holds" workout, all held for 30 sec. (per side), unless otherwise noted:
Floor handstand
1-arm tucked hang from bar
Pistol bottom position sit
Back extension "body straight" hold
GHD situp "body straight" hold--will be changing to hollow rocks
Tuck planche
Tuck front lever, straightening one leg out
Tuck back lever, straightening one leg out
Reverse hyperextension "body straight" hold--may change to Superman rocks
Leg lift position, hips unsupported, "body straight" hold--will change to hollow rocks
Tuck L-sit
Inversion hang on parallel bars
Wall sit 90 degrees 1 minute

2 "Pumps" a la Pavel

--------------------
12/14/07:

Joint mobility + 3' x-c ski warmup

Today's CA WOD, 8 AM:
Overhead squat (heavy single, 80% of heavy x 2 x 2): 74kg x 1, 60kg x 2 x 2, 74kg is 103% for me
High hang clean + hang power clean (medium-heavy x 5 sets): 50kg x 5 sets
Deadhang pull-ups (max x 3 sets): 13, 10, 7, same as last time

Metcon, 1 PM, 4 rounds for time of:
1) 5 hip height (greater trochanter) hurdle tuck jumps, ~1.5" higher than last time
2) First two rounds--20 70# KB sumo deadlift high pulls, second two rounds--10 15# CBs overhead swings
3) First round--25 GHD full ROM situps, second round--25 decline situps, last two rounds--25 regular situps
12:36

Don't let me fail to mention that tuck jumps following GHD situps are REALLY hard...if I do end up doing my gymnastics "moves" workout this weekend like I hope, I will definitely be removing any movements that we have already done (or movements similar enough). I hope we aren't going to be using our hip flexors much tomorrow!

Derek Simonds
12-15-2007, 05:09 AM
Just to let you know in my entire life I have never, never, never been this aware of my hip flexors. They have been on fire for the last 2 weeks.

Garrett Smith
12-17-2007, 05:44 AM
Saturday:

I was asked to film segments on exercise instruction for www.ExpertVillage.com . The shoot ended up covering 60 exercises (upper body push, upper body pull, core, legs) and lasting 8+ hours. Tweaked my left trap, I believe as a combo of demonstrating the vertical pulling movements and excess stress lately. I was wasted at the end. The segments should come out in about a month.

Sunday:

Took care of myself. Walked in the morning 2.5 miles, ate a hearty Paleo pancake breakfast, did a little necessary shopping, then went to the office and cold lasered the left A/C joint, left neck, heart, brain, liver, and guts, also did an energetic detox foot bath. Had a classic cheat dinner of TJ's organic mac 'n cheese and uncured beef hot dogs, with an oatmeal stout. Tasty.

sarena kopciel
12-17-2007, 05:59 AM
Saturday:

I was asked to film segments on exercise instruction for www.ExpertVillage.com . The shoot ended up covering 60 exercises (upper body push, upper body pull, core, legs) and lasting 8+ hours. Tweaked my left trap, I believe as a combo of demonstrating the vertical pulling movements and excess stress lately. I was wasted at the end. The segments should come out in about a month.

Sunday:

Took care of myself. Walked in the morning 2.5 miles, ate a hearty Paleo pancake breakfast, did a little necessary shopping, then went to the office and cold lasered the left A/C joint, left neck, heart, brain, liver, and guts, also did an energetic detox foot bath. Had a classic cheat dinner of TJ's organic mac 'n cheese and uncured beef hot dogs, with an oatmeal stout. Tasty.

Wow, nice to see the good Doc also cheats on occasion!! Maybe I wont feel guilty about that dark choc I did in over the weekend. Probably the first cheat food in 2-3 weeks! Ok, so it was the bar but....

Garrett Smith
12-17-2007, 08:53 AM
Today's CA WOD:

1:30 rest taken between all sets and exercises
Front squat (75% x 3 x 5): 85kg x 3 x 5
Clean pull (work up to 100% x 2): 89kg x 2
Push press (same weight as last Monday x 3 x 5): 50kg x 3 x 5, accidentally went 5kg too light, stayed there after realizing it due to left A/C joint and trap soreness, probably a really good decision
Pull-ups (3 x near max reps): 10, 8, 7, first two sets done with commando grip, pulling up to opposite side each rep, last set done underhand
KB Turkish Get-up sit-ups (25%BW x 10 x 3): 35#KB x 10 x 3, done a bit lighter than Rx'd, floor press done between all reps

Left trap and both A/C joints still not 100%.

Sarena, I cheat way more than you do. You're really quite an inspiration in terms of your food choices and variety.

sarena kopciel
12-17-2007, 11:29 AM
Thanks Dr. G but I think its the fact that I am so superscared of being obese again!
BTW my new Oly coach wants me to enter my 1st meet in early Feb. Its a great opportunity cuz its so rare to have a Sunday meet around here...:)
Now I have to ensure he shoulder stays healthy and gotta start snatching again..

Garrett Smith
12-19-2007, 08:07 AM
Joint mobility + extra thoracic mobility and scapular retraction/depression work

Today's CA WOD:
Back squat (75% x 3 x 3): 100kg x 3 x 3, 1st set normal, 2nd two sets "B"
Snatch shrug (100% x 3 x 3): 70kg x 3 x 3, started with a snatch pull
MODIFIED KBs Jerks: 70#s x 3 x 5
Chin-ups (3 x near max): 14, 9, 7

Stretched hip flexors, ant. shoulders, and hamstrings

Derek Simonds
12-19-2007, 08:31 AM
Thanks for getting us cleared up on the metcon yesterday. I had the right weight and the wrong application.

Based on your suggestion I am starting to pull together the FAQ's. I am going to email Greg and let him know.

Garrett Smith
12-19-2007, 09:14 AM
Cool, thanks Derek!

Garrett Smith
12-21-2007, 09:13 AM
Yesterday: Rest day. Self myofascial release with foam roller, The Stick, and tennis ball, followed by stretching each muscle group. Man, I want my Thai massage, that's more like a rest day, not this stuff!

Today's 12/21/07 CA WOD:

Joint mobility

Snatch balance (80% x 2 x 3): 55kg x 2 x 3
Muscle snatch + snatch + hang snatch (med-heavy x 4 sets): 34kg x 4 sets, stayed on the lighter side, I really like that complex!
Pull-ups (60% of Monday numbers): 8, 6, 4
MODIFIED 15 Hollow rocks
MODIFIED 15 Superman rocks
MODIFIED Pistol bottom position sit 30 seconds per side, stopped holding foot with free hand this time
MODIFIED 1 minute each, rotating through (no rest) front plank, R side plank, back plank, L side plank (all done on hands), immediately followed by 30 seconds each of the same rotation (all done on forearms), total combined plank time 6 minutes
MODIFIED Wall Sit 90 degrees 1 minute

I may add the rest of my gymnastics "holds" workout in sometime later today.

Garrett Smith
12-24-2007, 04:45 PM
Workouts have gone in the tank the last three days.

Saturday: ~2 mile hilly walk with mum, wrote new PMenu article, date with the lovely wife

Sunday: ~2.5 mile hilly walk with mum, cut deck/floor timbers for outdoor OL platform, finished PMenu article

Today (Monday): Slept in (6:45am, yeah!), worked until about 2pm, then screwed the deck timbers to the first 2+2 pieces of plywood, now on to a holiday party.

I think my body could have used the break from the workouts, especially with the increased workload lately (I never expected to be as busy as I am in December!) and the work I'm doing around the gym.

Tomorrow is cutting the stall mats and screwing them down with the particle board. The platform feels awesome, which is saying something, as the parking lot asphalt is NOT flat at all, it's actually wavy...I think I'll do an all-out 500 row at my parents' house, since that's where my rowing machine is at (and my presents, new WL pants, WL socks, and WL shoes!!!).

Garrett Smith
12-27-2007, 05:37 AM
No row happened on Christmas. Nothing but a lot of eating and TV watching happened that day...oh wait, I did burn a couple Cals on my parents' Wii!

Wednesday, 12/26/07:
Back into the pit with today's CA WOD plus some extra as penance (and tomorrow's a rest day...maybe).

Joint mobility, skipped the 3:00 x-c ski warmup and later realized I would have felt a lot better out of the gate had I done it. I need to stop showing up late for my workouts!

AM:
Snatch (85% x 1 x 4): 50kg x 1 x 4
C&J (85% x 1 x 4): 69kg x 1 x 4

PM:
Kyphosis drills from Mr. Wolf

Muscle snatch + OHS + Snatch Balance (about medium-heavy): 39kg x 4 sets
Front squat (85% x 2 x 3): 94kg x 2 x 3
Overhead situps (15%BW/DB, 40 total): 25#DBs x 10,10,8,6,6

Metcon
2 rounds for time
50m sprint to KB
20 1-arm KB swings (25%BW): 53#KB
2:01
2:30 rest (2:00 Rx'd), slightly extra due to jogging to retreive the far KB from the alley so no one would drive over it in the dark, followed by
2 rounds for time
15 pullups
10 box jumps to tractor tire
3:08

Fun stuff. Oh, almost forgot--MY NEW PLATFORM IS COMPLETED!!! Yes! Today I'll do the first real lifting on it. I'll post pictures of all the stuff I've built, as Chris Forbis requested, very soon.

sarena kopciel
12-27-2007, 05:42 AM
Fun stuff. Oh, almost forgot--MY NEW PLATFORM IS COMPLETED!!! Yes! Today I'll do the first real lifting on it. I'll post pictures of all the stuff I've built, as Chris Forbis requested, very soon.

Awesome! Am definitely jealous of home platform. Gotta run, off to oly practice!!

Garrett Smith
12-27-2007, 06:42 AM
Sarena,
The platform is at the office/gym, based upon Greg's plans on this site for a sloped surface platform. I don't need a platform at home, my garage is too short to do overhead lifting!

sarena kopciel
12-27-2007, 12:40 PM
Sarena,
The platform is at the office/gym, based upon Greg's plans on this site for a sloped surface platform. I don't need a platform at home, my garage is too short to do overhead lifting!

Whatever, its convenient and its YOURS!

Garrett Smith
12-28-2007, 12:52 PM
Yesterday 12/27/07:

AM
Full isolated and compound movement joint mobility workout
PM
"Gymnastics moves" workout
Handstand pushup 5 reps
Rings L-pullups 4 (+1 over last workout)
Pistols, alt. sides 15, no foot-grabbing
One-leg stiff-legged deadlift 35#KB x 15
Rings knees-to-elbows 9 (+1)
Rings dips 6
Rings inverted pull-ups 7 (+1)
Wall squats 15
Inverted pike to inverted hang 8
V-ups 11 (+1)
Rings body rows feet elevated 10 (+2)
Rings elevated pushups with turnout at top 10
Overhead squats dowel x 15
Headstand leg lifts 7
Straight-legs sit-up 10 (+3)

Switching places of the Wall Squat and OHS, also of the Inverted Pike To Inverted Hang and Headstand Leg Lifts, moving the harder ones towards the end.

Today's CA WOD 12/28/07:

Tall Clean + hang clean + push jerk (med weight x 3 sets): 50kg x 4 sets OOPS, no big deal
Snatch (70% x 1 x 5): 50kg x 1 x 5
Clean & Jerk (70% x 1 x 5): 64kg x 1 x 5

First workout on the new platform. Awesome. Very loud when weights are dropped! Still getting used to the new OL shoes. Hoping to do the side bends + GHD situp metcon later today.

Did my tall cleans starting elevated on the toes (after seeing it set up that way in a CF demo video). After further review of the PMenu exercise section and Coach Greg E.'s comment about doing them flat-footed, I've decided to do them that way next time. My impression is that it will feel far more "natural".

sarena kopciel
12-28-2007, 01:24 PM
Yesterday 12/27/07:

AM
Full isolated and compound movement joint mobility workout
PM
"Gymnastics moves" workout
Handstand pushup 5 reps
Rings L-pullups 4 (+1 over last workout)
Pistols, alt. sides 15, no foot-grabbing
One-leg stiff-legged deadlift 35#KB x 15
Rings knees-to-elbows 9 (+1)
Rings dips 6
Rings inverted pull-ups 7 (+1)
Wall squats 15
Inverted pike to inverted hang 8
V-ups 11 (+1)
Rings body rows feet elevated 10 (+2)
Rings elevated pushups with turnout at top 10
Overhead squats dowel x 15
Headstand leg lifts 7
Straight-legs sit-up 10 (+3)

Switching places of the Wall Squat and OHS, also of the Inverted Pike To Inverted Hang and Headstand Leg Lifts, moving the harder ones towards the end.

Today's CA WOD 12/28/07:

Tall Clean + hang clean + push jerk (med weight x 3 sets): 50kg x 4 sets OOPS, no big deal
Snatch (70% x 1 x 5): 50kg x 1 x 5
Clean & Jerk (70% x 1 x 5): 64kg x 1 x 5

First workout on the new platform. Awesome. Very loud when weights are dropped! Still getting used to the new OL shoes. Hoping to do the side bends + GHD situp metcon later today.

Did my tall cleans starting elevated on the toes (after seeing it set up that way in a CF demo video). After further review of the PMenu exercise section and Coach Greg E.'s comment about doing them flat-footed, I've decided to do them that way next time. My impression is that it will feel far more "natural".

Nice job on platform. Wanna posta pic? Hey which shoes did you set? I have the basic Do-wins in leather but thinking maybe to get something else but they do work....

Garrett Smith
12-28-2007, 06:01 PM
Sarena,
Will post plenty of pics of all of the stuff I've recently built for the gym, absolutely including the platform.

I got the adidas Ironwork II shoes. I like them so far, then again, I have nothing to compare them to other than cross-trainers or barefoot.

What can I say...while I love my Nike Frees, adidas truly has my heart! Three stripes forever!

Garrett Smith
12-30-2007, 06:50 PM
Saturday:
4 mile walk with me mum. Worked on the CF Tucson website with my web guy, Blake Masters.

Sunday:
AM--3 mile walk with me ma and pa.

Almost finished the hanging of the Again Faster bar. So close!

Did Saturday's CA WOD workout today.

Joint mobility + OL warmups

Snatch (90% x 1 x 2): 64kg x 1 x 2
Clean & Jerk (90% x 1 x 2): 81.5kg x 1 x 2
Front Squat (90% x 2 x 2): 102.5kg x 2 x 2

2 rounds for time of:
(1 minute rest between rounds)
MODIFIED 20 sprawl ball movements done with 10# DBs (~10% BW)
20 pull-ups
MODIFIED 20 10# sledgehammer tire hits
MODIFIED 25 15# CBs swipes
1st round 5:05
~1:00 rest
2nd round 6:06
Total time 12:12
Fun metcon, as usual.

Garrett Smith
01-02-2008, 09:15 AM
Did nothing yesterday.

Did yesterday's CA WOD today:

Snatch (70% x 1 x 4): 50kg x 1 x 4
Clean & Jerk (70% x 1 x 4): 74kg x 1 x 4, did push jerks

Lowered all weights to knee level, didn't drop them today.

Itching to do Helen later, since I missed all metcons in the last two days!

Garrett Smith
01-03-2008, 08:46 AM
Did yesterday's 100% attempts today. Important note--these were done with my new holiday presents, OL shoes and the adidas OL pants from Dynamic-Eleiko...

Snatch: 75kg PR (+6kg!)
C&J: 97.5kg PR (+6kg!), will break the 100kg mark next time!
Front Squat: 124kg (old max FS estimated at ~111kg, so an approx. 13kg PR!)

Happy Day! Glad I didn't do any extra metcon in the last couple days, even though I planned to.

It's gotta be 'da shoes...or maybe even the new platform! Who knows?

Chris Forbis
01-03-2008, 04:18 PM
Did yesterday's 100% attempts today. Important note--these were done with my new holiday presents, OL shoes and the adidas OL pants from Dynamic-Eleiko...

Snatch: 75kg PR (+6kg!)
C&J: 97.5kg PR (+6kg!), will break the 100kg mark next time!
Front Squat: 124kg (old max FS estimated at ~111kg, so an approx. 13kg PR!)

Happy Day! Glad I didn't do any extra metcon in the last couple days, even though I planned to.

It's gotta be 'da shoes...or maybe even the new platform! Who knows?

Those are some excellent PRs. OL shoes are pretty great, aren't they?

Garrett Smith
01-04-2008, 08:34 AM
Chris, OL shoes are pretty cool, especially with the PRs! I can't wait to try back squatting and deadlifting in them.

I don't know that I've ever max front squatted before--the heel lift in the OL shoes really makes a difference in being able to keep the torso vertical.

Today: Rest. I earned it with the PRs, IMO! I may do some joint mobility at lunchtime.

FYI, for those who read this workout log, I have decided for many reasons to drastically reduce my time on message boards as I need to work on my soon-to-launch CF gym and other recent major responsibilities that have arisen (I'll tell you about them later). The only forum activity I'll be engaging in will be here in my training log and entering (mostly) the same entry in the "Comments" section. If you would like to solicit my biased opinion, *cough* *cough*, either put a link to the thread here in my log or PM me.

Garrett Smith
01-05-2008, 12:12 PM
Still one day behind.

AM: 2.5 mile hilly walk with the parents

Noon, Friday's CA WOD:

~1 minute rest between exercises and sets
Snatch push press + overhead squat + snatch balance – light x 2 x 4: 29kg x 2 x 4, stayed really light, set up complex with a power snatch
Snatch – 70% x 1 x 5: 52.5kg x 1 x 5
Clean & Jerk – 70% x 1 x 5: 66.5kg x 1 x 5

Nice and easy workout. Tomorrow (ie. today's WOD) should be interesting considering the recent increase in my 100% numbers!

Derek Simonds
01-05-2008, 02:51 PM
Did yesterday's 100% attempts today. Important note--these were done with my new holiday presents, OL shoes and the adidas OL pants from Dynamic-Eleiko...

Snatch: 75kg PR (+6kg!)
C&J: 97.5kg PR (+6kg!), will break the 100kg mark next time!
Front Squat: 124kg (old max FS estimated at ~111kg, so an approx. 13kg PR!)

Happy Day! Glad I didn't do any extra metcon in the last couple days, even though I planned to.

It's gotta be 'da shoes...or maybe even the new platform! Who knows?

You are an animal! Congratulations on the new PR's.

Garrett Smith
01-06-2008, 01:21 PM
Thanks Chris and Derek!

CA WOD from yesterday, done today 1/6/07:

Snatch (90% x 1 x 3): 67.5kg x 1 x 2, 70 x 1 x 1, did the last set heavier as I had started loading for the C&J too soon, so I did the heavier weight anyway.
Clean & Jerk (90% x 1 x 3): 86.5kg x 1 x 3, may have accidentally done it 4 times
Front Squat (90% x 2 x 2): 106.5kg x 2 x 2, accidentally used 15kg bar so under 90% by 5 kg (actually 86%), but man those feel good!

So my lifting was okay, my patience and my counting need some work though...:p

Metcon, 4 rounds for time of:
MODIFIED 50m out, 50m back shuttle run
12 kipping pullups
MODIFIED 5 inseam height hurdle tuck jumps
MODIFIED 50 high knee rope jumps
8 push presses with 35# (20%BW) DBs
13:28

I didn't get to do the box jumps earlier in the week and I haven't jumped rope in a long time, so I subbed for the second 50m run. Back on schedule for tomorrow!

Garrett Smith
01-07-2008, 10:33 AM
8am, today's CA WOD OL segment:

Definitely noticed a lack of "juice" in the heavy lifting today, should not have done the tuck jumps yesterday. Hindsight is 20/20, dontcha' know!

Joint mobility + extended Burgener warmup with pipe, then 15kg bar

Snatch (90% x 1 x 3): 67.5kg x 1 x 3, pressed out the last one something fierce, even though it was ugly I was proud of saving it
Clean & Jerk (90% x 1 x 3): 86.5kg x 1 x 3, cleans were caught low, jerks felt pretty good
Front Squat (90% x 2 x 2): 111.5 x 2 x 2

1pm, CA WOD metcon:

Taking it easy, to give my body a quick chance to catch its breath after two 90% days in a row now...

5 rounds (low end of Rx'd 5-8 rounds) for time of
5 (32%BW) 53# KB swings
5 kipping pullups
5 L, 5 R (25%BW Rx'd, went lighter) 35# KB cross-chops
5 clapping pushups
5:57

Garrett Smith
01-08-2008, 03:43 PM
Today's CA WOD:

Abbreviated joint mobility and scapular stability

Clean & Jerk drill work, 1st round with pipe, 2nd with 20kg bar (my "extended" Burgener warmup all done with clean grip):

3 high hang jump shrugs, 3 hang high pulls, 3 muscle cleans, 3 power clean lands, 3 front squats, 3 tall cleans, 3 presses, 3 push presses, 3 push jerks, 3 (left) jerks, 3 clean & jerks

Each set done on 3 minute interval
Snatch (80% x 1 x 5): 52.5kg x 1 x 5, felt good today
Clean & Jerk (80% x 1 x 5): 77.5kg x 1 x 5, #1,2,4 push jerk, #3 right, #5 left

sarena kopciel
01-08-2008, 04:31 PM
Today's CA WOD:

Abbreviated joint mobility and scapular stability

Clean & Jerk drill work, 1st round with pipe, 2nd with 20kg bar (my "extended" Burgener warmup all done with clean grip):

3 high hang jump shrugs, 3 hang high pulls, 3 muscle cleans, 3 power clean lands, 3 front squats, 3 tall cleans, 3 presses, 3 push presses, 3 push jerks, 3 (left) jerks, 3 clean & jerks

Each set done on 3 minute interval
Snatch (80% x 1 x 5): 52.5kg x 1 x 5, felt good today
Clean & Jerk (80% x 1 x 5): 77.5kg x 1 x 5, #1,2,4 push jerk, #3 right, #5 left

Nice work! Following your suggestion of the other day, I am asking for your thoughts here...
http://www.performancemenu.com/forum/showthread.php?t=1964

Garrett Smith
01-11-2008, 11:45 AM
1/9/08 CA WOD:

Joint mobility
Scapular stability
Extended Burgener warmup, pipe and 15kg bar, 3 reps

Snatch warmup: 29kg x 2, 39kg x 1, 50kg x 1, 60kg x 1
Snatch (90% x 1 x 1): 69kg x 1 x 1
Clean & Jerk warmup: 70kg x 1 push jerk, 80kg x 1
Clean & Jerk (90% x 1 x 1): 87.5kg x 1 x 1
Front Squat (90% x 2 x 2): 111.5 x 2 x 2

Metcon, 3 rounds for time, 30 sec. rest b/w rounds:
10 box jumps to tractor tire (knee height)
MODIFIED 20 tractor tire flips
MODIFIED 15 15# CBs swipes + 30 70# KB sumo deadlift high pulls
Total time 18:20

Oy vey. Brutal. Yay for rest days!

1/10/08:

Rest. Got a dang flat tire on the way to the gym, so my self-care (foam rolling, lots of Z-Health) got dropped.

Today's 1/11/08 CA WOD:

Joint mobility + scapular stability

Extended snatch Burgener warmup, 3 reps, done with pipe then with 15kg bar

Snatch (80% x 1 x 5): 52.5kg x 1 x 5
Clean & Jerk (80% x 1 x 5): 77.5kg x 1 x 5

I'm really beginning to like these 80% x 1 x 5 "rest" days! Great weight for working on form, and I don't feel drained afterwards.

Garrett Smith
01-15-2008, 02:00 PM
Saturday 1/12/08: Hilly 2.5 mile walk with me folks.

Sunday 1/13/08: Hilly 4 mile walk (out and back to Starbucks with a pit stop for an espresso shot and an iced green tea) with me mum.

Monday 1/14/08: No motivation. No workout.

Tuesday 1/15/08:

Decided to do the Filthy 50 CF WOD. This has always been a PITA to me, I also believe this was the first time I had a pullup bar to do KTEs with during this killer.

For time:
MODIFIED 50 Box jump to tractor tire
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
MODIFIED 50 20# DBs thrusters
10 Burpees***
39:00

***--Had to call it quits early as I ran out of workout time AND I needed time to gather myself before starting my workday.

I will be re-examining my workout plan. Since I will be starting a once-a-week CF adult gymnastics class (Wednesday nights) and going to the gym (at my office) on the weekends isn't that appealing anymore when I can do most of my gymnastics stuff at home, I need to simplify and consolidate.

My initial thought is two OL-focused CA WODs with easier to no metcon included, 1 gymnastics workout, one ME-style workout, and one CrossFit storm during the weekdays, along with one workout on the weekend (gymnastics at home, rowing/sprinting at my parents' place, or a max attempt at something at the gym like OLs/CFT/KB snatches, jerks, or long cycle).

I seem to be wanting a bit more variety than just the CA WOD, without going metcon-crazy like rx'd CrossFit. I'll figure it out.

Garrett Smith
01-18-2008, 08:12 AM
Wed. 1/16/08 and Thurs. 1/17/08: No workout.

Friday 1/18/08: Did Wed. 1/16/08 CA WOD today

Joint mobility and scapular stability
Mod. Ext. Burgener warmup, 3 reps, with both pipe and 15kg bar

Sets done on 2 minute interval
Snatch warmup: 29kg Sn+PS+Tall Sn x 1, 39kg x 1
Snatch (75% x 1 x 3): 57.5kg x 1 x 3 (hit groin hard on first rep so failed, definitely noticed the lack of OL practice over this last week, reminded myself to jump and not hump the bar, took an extra 2 minute interval to recover and did 3 good singles after that)
Clean & Jerk warmup: 57.5kg x 1 push jerk
Clean & Jerk: 72.5kg x 1 x 3 all push jerks, felt good

Garrett Smith
01-22-2008, 12:22 PM
Lacking motivation recently, taking it as a sign I need the rest.

Saturday 1/19/08: ~1.5 mile hilly walk

Sunday 1/20/08: ~2 mile hilly walk

Monday 1/22/08:

Did the CF deadlift WOD from Sunday 1/20/08, 7 singles

Joint mobility + scapular stability
Ext. Mod. Burgener w/u, 3 reps, done with pipe then with 15kg bar

Deadlift warmup: KBs DL 70#s x 3, 70kg x 1, 100kg x 1, 109kg x 1
All work sets done on 3:30 interval
129kg x 1 x 6, 95% of old PR for a single
(grand finale) 144kg x 1, "easy" PR by 9kg, first DLs done in OL shoes

I wouldn't think that OL shoes would help that much in a deadlift, unless they really help my starting position, as they create a longer distance to lift over. I think the recent breaks plus increased confidence is what did it (where that exactly came from, I'm not sure). Anyway, I'll take it!

That workout felt great. Low volume, lots of rest, high % intensity. I need at least one workout a week to be like that--so it was said, so it shall be done.

The CF-oriented adult gymnastics classes start tomorrow at Old Pueblo Gymnastics Academy (http://www.oldpueblogymnastics.com/), so I didn't want to overdo anything today.

sarena kopciel
01-22-2008, 01:55 PM
The CF-oriented adult gymnastics classes start tomorrow at Old Pueblo Gymnastics Academy (http://www.oldpueblogymnastics.com/), so I didn't want to overdo anything today.

best of luck with getting those gymnastics classes going!

Garrett Smith
01-24-2008, 05:03 PM
1/23/08:

First gymnastics class! We covered basic joint mobility--feet/ankle/hip/t-spine/neck, pushups, hollow rocks, V-ups, superman rocks, kipping pullups, handstands, left/right/straight forward rolls from standing/headstand, rope climb progressions, KTEs on rings, muscle-ups, and some basic stretches. It was fun, even had a young guy interested in Parkour stuff say he would come next week after getting his parent's signature.

Of course, my copy of the U.S. Navy's Gymnastics and Tumbling book arrives the day AFTER the class (I ordered it a full week before this class took place, oh well, c'est la vie).

-------

Did Tuesday's 1/22/08 CA WOD today (Thursday 1/24/08), with modifications.

Joint mobility + scapular stability

For time:
MODIFIED 0.7 mile NordicTrack x-c ski, full incline
MODIFIED 70# x 6 (3L, 3R) KB clean + push press
53# x 30 KB swings to overhead
0.5 mile x-c ski
70# x 10 KB clean + push press
53# x 25 KB swings
0.3 mile x-c ski
70# x 16 KB clean + push press
53# x 20 KB swings
17:30

Awesome. Just the ticket.

Garrett Smith
01-27-2008, 11:41 AM
Friday 1/25/08: No workout. Got less than three hours sleep previous night due to a writing deadline.

------------

Saturday 1/26/08:

2.5 mile hilly walk with me mum

Did a CA WOD metcon with rowing, since my parents own a C2 and I don't yet, it was from a while back that I originally did incorrectly (too light a weight used):

For time, 3 rounds of
500m row
35# DBs (20%BW per DB) x 10 power clean and push press
10:05

---------------

Sunday 1/27/08:

Decided to do another rowing workout, as I was at my parents' house to do our normal weekend morning walk and it was raining. It was the CF WOD from 5/29/04, I just looked around the archives for one I could manage with my available equipment.

For time
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups
22:20

All push-ups done with a "plus" at the top (full scapular protraction) and on pushup handles, touching nose to ground every rep. As I'm typing this, I can't fully extend or flex my arms. Wow.

Pushups have always been a relatively weak point of mine, combined with not doing them much lately led to doing only singles towards the very end. Looking forward to doing more OL this week (at least 2x), gymnastics (2x), and at least two longer-duration workouts, whether easy (walking) or harder metcon.

Derek Simonds
01-28-2008, 08:31 AM
Pushups have always been a relatively weak point of mine, combined with not doing them much lately led to doing only singles towards the very end.

Push ups are a relatively weak point for me also and that is exactly the way I felt at the end of our Crossfit in the Park workout yesterday. I could only get 5 at a time then 4 then 3 then thank goodness I ground out the last 1. Thank goodness I didn't try to do the plus versions.

My BJJ instructor has been throwing tons of push ups at us in warmups and I have suffered major. In fact I plan on adding them back into my warmups for the CA WOD based on how bad I am at them.

Garrett Smith
01-28-2008, 11:00 AM
Good to know I'm not the only one! My tricep tendons are so "sore", fully bending my elbows takes a little bit of "waiting out" the soreness at the moment.

Seriously, I woke up last night and thought I tore something in my left tricep. After I woke up and the right one had kicked in too, I realized it was just from the workout and things were okay. I'm going to laser it later today to speed up the recovery.

Garrett Smith
01-29-2008, 12:47 PM
Today's CA WOD, but only did the OL work today. Saving the metcon for tomorrow as I did metcon both days this last weekend.

Joint mobility + scapular stability
Ext. Mod. Burgener w/u, 3 reps with both pipe and 15kg bar

Sets done on 4 minute intervals
Power Clean + Push Jerk + Jerk x 4 sets(80% of max PC): 70kg x 4 sets, I have no idea what my max PC is, this weight was about all I could manage to overhead with my really sore triceps--locking out the jerks was really tough because of that factor
Tall Snatch (5 x 2 med. wt., emphasize speed & technique): 29kg, stayed really light to keep it snappy

Tomorrow will be some sort of metcon in the morning and gymnastics class at night. If my triceps start to recover, I'm thinking of doing Grace as the metcon. I always have done it with squat cleans, I want to try it with power cleans.

Derek Simonds
01-29-2008, 01:13 PM
So my left knee swelled up like a freaking balloon. Initial self diagnosis is patella tendinitis (jumpers knee). Probably brought about by the 3 hours a day of squatting at the cert and complicated slightly by a pretty hard hit I took in BJJ.

I did the usual upped the fish oil, lots of ice, advil and compression wraps when I am not icing. It is still pretty nasty. Sooo off to the doctor tomorrow.

Good news is other than some achieness it only hurts if you touch it or I bend too much for the swelling.

Allen Yeh
01-29-2008, 02:01 PM
Derek,

did you mean to post that in your training log?

Derek Simonds
01-29-2008, 04:57 PM
Derek,

did you mean to post that in your training log?

Uhm Yeah. Sorry Dr. G. I was going to respond to your last post and say how sore I was today from all the pushups and I got called out of my office and when I came back I forgot where I was posting.

At least I got the right forum. :D

Garrett Smith
01-30-2008, 03:21 AM
No worries, Derek! Take care of that knee.

So anyway, I think I've come to the initial idea of my weekly workout arrangement being this:
2 ME workouts, 2 metcons (1 long, 1 short), 2 gymnastics, and 2 OL workouts per week. Different workouts can count for more than one category. MEs will typically be either OLs, hybrids, or the CFT exercises. At least one metcon on the weekend will include rowing.

So far this week, I've done 1 ME, 1 OL, and this AM will be a metcon with the PM being gymnastics. I'm liking this idea so far.

No "Grace" this morning. I'd probably drop the weight on my head with my insanely sore triceps--watching me try to itch my neck or take pills right now is a joke.

Garrett Smith
01-30-2008, 07:45 AM
Cherry-picked a "short" metcon CF WOD from 1/23/08 for today:

Four rounds for time
Run 400 meters
Rest 2 minutes

Total time 10:59
Lap 1 1:10
Lap 2 1:12
Lap 3 1:16
Lap 4 1:20

Run on an out-and-back straightaway alley behind my gym, Google Earth says it is about 0.22 miles. Close enough.

--

6:30 pm adult gymnastics. Covered some joint mobility, falling/rolling, high bar progressions, parallel bar progressions, rope progressions, very basic vaults and rolls over small barriers, Tabata squats, and stretching. Lots of fun. The progressions in that U.S. Navy G&T book are great.

Dave Paton
01-30-2008, 10:28 AM
Dr. G,

In your opinion, what would be the optimum post workout food or mix? and how long after the workout would you consume it?

Garrett Smith
01-30-2008, 04:37 PM
Dave,
I like the Devany EF approach of low carb PWO, taken hours after a workout.

I typically work out from 7:30am - 8:50am, eating lunch sometime between noon - 2pm. Lunch is typically some kind of canned fish (wild salmon, smoked herring, or wild tuna no more than once a week, about 35g of protein total) with a bag of organic salad greens and lots of olive oil with other ingredients to make the "dressing of the day".

If I eat carbs (even a significant amount of baby carrots) at lunchtime, I'm yawning all afternoon. Not good.

I save my PWO carbs for my weekend meals, typically after my hilly walks (which I'm now following with a short-ish metcon). Weekends I definitely let loose with the fruit/starchy, typically (but not always, I admit) Paleo-friendly carb sources. Kind of like the old Anabolic Diet--low carb during the week, higher carb on the weekends.

I like how it's working so far.

I hope that answered your question. I guess optimum PWO nutrition depends on one's goal. High carbs PWO on a consistent basis seems to be a good recipe for getting fat for all folks except teenage boys and twenty-something men with very high activity levels in general. I like the idea of "earning one's food" and waiting a bit after the workout for the GH spike to have its effect on the system without any insulin antagonizing it.

Dave Paton
01-30-2008, 05:11 PM
Thanks for the info Dr. G....good stuff.

Garrett Smith
01-31-2008, 10:12 AM
You're welcome, Dave. Two more links I saw today that are related:

POST EXERCISE DRINKS AND MEALS AGAIN (http://www.arthurdevany.com/2005/05/post_exercise_d_1.html)

Eating Carbs after your workout reduces the fat burning effect? (http://conditioningresearch.blogspot.com/2008/01/eating-carbs-after-your-workout-reduces.html)

Boy, it sure looks like pushing PWO carbs is a great way to keep sales of thermogenic supplements high!!!

--

Today: Rest. I have a whole-body general soreness that appreciates the break. Added the adult gymnastics stuff to yesterday's entry.

Garrett Smith
02-02-2008, 03:29 PM
Friday 2/1/08: Rest again. Really sore from the 4x400s in the calves, some in the hamstrings.

Saturday 2/2/08:

Began the day with my regular weekend 2.5 mile hilly walk.

After going to the office/gym and working a little, I decided to do Wednesday's CA WOD, at least the strength part:

Joint mobility + scapular stability
Ext. Mod. Burgener warmup with 15kg bar, 3 reps

Front squat warmup set: 79kg x 2
Front squat (75% x 2 x 5): 94kg x 2 x 5
Clean pull (heavy single): 107.5kg x 1 x 2, 110% of max C&J
MODIFIED KBs Jerks: I was shooting for 70#s x 10, which would be a PR--my triceps are still so fried--from last Sunday--that I didn't lock out the first rep and I almost dropped them on myself. So, I did some KBs jerks with the 53#s for 5 reps and called it on the strength portion after that.

I figured if I couldn't lock out the big KBs overhead, there was little hope of locking out my elbows on ring dips, so I decided on a different metcon. I wanted one with a "gymnastics" emphasis (and very little triceps involvement!), to count for both categories, so I picked the CF WOD from 1/13/08:
"With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed."
13 rounds + 8

So, I'm counting today as an ME and gymnastics. Tomorrow will be hill walking, the CA WOD row/burpee metcon (from Friday 1/31/08) and the power clean WOD from 1/4/08 (Power clean 3-3-3-3-3 reps). I'm going to spare my triceps as much as possible until Monday.

Garrett Smith
02-04-2008, 09:12 AM
Sunday 2/3/08:

9am
2.5 mile hilly walk

12pm
Joint mobility + scapular stability
Ext. mod. Burgener-style warmup, clean version, 3 reps with 20kg bar
Power Clean 70kg x 3 x 5, went for PR at 89kg and missed, then set current PR on PC at 79kg

2pm
7 rounds of
200m row
5 burpees
8:57

----------------------

Today, mod. CA WOD:

Minimal joint mobility (got to the gym late)

Sets done on 3 minute intervals
MODIFIED Back squat (85% x 3 x 5): 116.5kg x 3 x 5, % taken from projected max of 136.5kg
Clean deadlift (heavy single): 100kg x 1, 104% of max C&J
MODIFIED KB Push press (5 x 3): 70# x 5 x 3, OOPS, accidentally flipped the sets and weights around, oh well!

Alternated sets done on 2 minute interval
MODIFIED Body rows (3 x max): 16, 14, 13, decided not to do pull-ups today
Glute-ham sit-ups: 3 x 15

Garrett Smith
02-06-2008, 10:15 AM
Tuesday 2/5/08: 1 mile walk (rest day).

Wednesday 2/6/08:

CA WOD from Tuesday 2/5. OL portion in the AM, will do metcon portion at tonight's adult gymnastics class, subbing V-ups for sit-ups.

Joint mobility + scapular stability
Ext. mod. Burgener warmup with both pipe and 15kg bar, 3 reps

Power snatch + overhead squat + mid-hang snatch (med weight x 5 sets): 50kg x 5 sets, ~65% of snatch max
Mid-hang clean + push press + jerk (med weight x 5 sets): 64kg x 5 sets, ~65% of C&J max, jerks done L, R, push, push, L

--

Gymnastics class in the evening. About halfway through I realized that it would be futile to do a BW-based metcon as everything we did was upper body. Again, working from the U.S. Navy G&T book progressions, we worked on:
Rope climbing
Low parallel bars
High bar
Balance beam
Handstands against wall
Side horse (we used the end of a pommel horse)
Trampoline
Rings

Fun stuff. Got to bed way too late, especially when I had a 7am dentist appointment the next morning.

Garrett Smith
02-07-2008, 03:15 PM
I'm having fun looking through the "old" CF workouts (ie. 2003) and finding stuff. I picked out two rowing metcons for this weekend. Anyhoo...

Today's workout:

I felt like doing a single workout that incorporated some PL, OL, and gymnastics, so all I had to complete in my 8-piece weekly checklist (2 each of ME, OL, metcon, and gymnastics) on the weekend was 2 metcons. So, I decided to do "Linda" aka "Three bars of death" at 3/4 of the Rx'd weights, along with changing the bench presses into dips. I had a feeling that even normal dips might be a bit much coming on the end of a late night + early morning + only 16 hours after a gymnastics class. Oh well.

Bodyweight is approximately 82kg/180# and I only have two bars and no bench to be seen (which is really how I like it--no bench present I mean).

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift, done with clean-width grip and stance, no hook, dropped once returned to below the knees (1.5 x body weight x 0.75): 92.5kg
Dips
Squat Clean, dropped once returned to below knees (0.75 x body weight x 0.75): 45kg

10, 9, 8, 7...in 34:55. I just didn't have a lot of juice, I was running low on time, and I decided after finishing the round of 8 that going much further past the 7th round would just be masochistic and unproductive, especially with a posterior-chain intensive erging weekend coming up. So I quit. I hope the CF gods don't smite me :-).

I will add this...from doing the CA WODs, the cleans were by far the easiest part of the workout. Much different than the first couple of times I've done this one. Then again, this time I didn't do the whole thing like those previous times.

Garrett Smith
02-10-2008, 10:46 AM
Friday 2/8/08: Rest. Left hip started acting up--there could have been many reasons (including my attempt at Linda), so I didn't do anything except oral Traumeel, some topical herbal oils (emu + Wise Woman's ARCH "Trauma" Oil), BodyTalk FastAid (for the hip and SI joint) and Access, laser treatment, and some stretching.

--

Saturday 2/9/08:

Hip is 50-60% improved. Nice. Did a bunch of joint mobility and stretching (esp. hip flexors and ITB) before going on the normal weekend 2.5 mile hilly walk. Hip was still letting me know of its presence, but did not aggravate. Post walk did some metcon from the 2/8/08 CA WOD:

3 rounds for time
500m row
15 reps x (1 push-up + 3 kickbacks)
~17:40, those combo push-up + kickbacks wear out the shoulders and triceps! I like 'em.

Later that day I did some more laser and an energetic foot bath. Hip was nearly back to 100%.

--

Sunday 2/10/08:

Did a different route on the walk today. Nothing done prehab/rehab prior. Went about 3.25 miles, less hilly than usual. Hip was still present, not as happy as it was yesterday afternoon. Should have done more before walking mobility-wise and maybe BodyTalk. Oh well. Post walk did some rowing metcon, based on a modified 2004 CF WOD:

5 rounds for time of
500m row
5 straight-leg situps + 5 V-ups + 15 sit-ups (Rx'd was simply 35 sit-ups)
21:45, felt pretty good!

Hip was not an issue during the workout, we'll see how it goes later today. I may go in early to work tomorrow to do more laser therapy.

sarena kopciel
02-10-2008, 10:50 AM
Hip was not an issue during the workout, we'll see how it goes later today. I may go in early to work tomorrow to do more laser therapy.

Hope the hip stays quiet!!

Garrett Smith
02-11-2008, 05:38 PM
Left hip was quiet today, it almost seemed like the right one wanted to start acting up this morning, but it never got anywhere. Thank goodness!

Did part of today's CA WOD, as I always seem to get to the gym late on Monday mornings and didn't have time or energy to finish it later.

Joint mobility + scapular stability, ITB and hip flexor stretching
Ext. Mod. Burgener warmup with 15kg bar, 3 reps

Back Squat (84% x 2 x 5): 116.5kg x 2 x 5, did not feel as strong as I expected
Snatch Deadlift (heavy single): 79kg x 1, 103% of max Sn
MODIFIED Power Clean: 79kg x 1, so I could rack the bar and unload it more easily of course!

That's all I did. I'd like to finish this full WOD tomorrow after the relatively easy OL practice that is coming up. The power clean ties my previous PR, I can definitely do a bit more! Good day, all in all, with the hip staying happy. Busy day at work, better busy than slow!

Garrett Smith
02-12-2008, 07:47 AM
Did today's CA WOD, plus the remainder of yesterday's CA WOD, got up extra early to finish this behemoth and to see an early patient. Not sleeping enough lately (going to bed too late!).

Joint mobility + scapular stability
Ext. Mod. Burgener w/u, 15kg bar, 3 reps

All sets done on 2 minute interval
Muscle snatch warmups: 20kg x 2, 29kg x 1, 34kg x 1
Muscle snatch (heavy single): 36.5kg x 1
Snatch (65% x 2 x 8): 50kg x 2 x 8
Clean & 2 Jerks (65% x 8 sets): 62.5kg x 8, clean + push jerk + jerk
Pull-ups (3 x max): 12, 10, 8, did not feel really strong
KBs Push press (5 x 3): 53#s x 3 x 5, went easy due to jerk sets previous and gymnastics tomorrow
KB Turkish get-up sit-ups (heaviest for 3 x 8 per side): 35# x 8 x 3, stayed lighter on this one as well, 2 minute intervals of these doesn't leave much rest time at all.

That's a workout. Whew.

Garrett Smith
02-15-2008, 08:44 AM
Wednesday:

Gymnastics class at night, including
Basic joint mobility
Forward rolls (somersaults and shoulder rolls)
Rope climb (no feet and several from floor with stiff body and legs)
P-bars (grasshopper walks, support walks, support swings)
High bar (belly grinds--finally got several of them!)
Low p-bars (10 sec. good L-sit)
Parkour (basic vaults, box jumps, lazy vaults)
Trampoline (basic bounce, sit to 1/2 turn to stand)
Handstands against wall
Tried some front and back flips from the springy tumble track into the foam pit

Fun stuff!

--

Thursday: Rest.

--

Friday: Today's CA WOD, no metcon, with modifications. I had to lift inside, it was raining a ton this morning. My ceiling inside is too low for jerks and I hadn't done long cycle KB C&Js in a while, so I decided to do something different.

Sets done on 3 minute intervals
Front Squat (78% x 2 x 5): 96.5kg x 2 x 5

Sets done on 1 minute intervals
KBs Clean & Jerk: 70#s x 2 x 10

That was a good, solid workout. This weekend I'll get my rowing metcon + BW cals in, I've already got some picked out from CF WODs of June 2004.

Garrett Smith
02-16-2008, 03:46 PM
Saturday 2/16/08:

Went on the 2.5 mile hilly walk route, running nearly all the uphills, estimate that I ran 1 mile of the 2.5 mile total.

About 10 minutes after finishing that, I decided to row 1000m pretty hard.
3:36

Tomorrow will be the old "Tabata This".

Garrett Smith
02-17-2008, 12:47 PM
Sunday 2/17/08:

~4 mile hilly walk, followed by

"Tabata This": Tabata intervals (8 each exercise) of
Row (Calories)
Air squat
Deadhang pull-ups (I had to based upon my setup)
Push-ups Plus on handles
Abmat Sit-ups with feet anchored

Scores were (I took these easy to set an initial benchmark): 7, 10, 3, 5, 6 = 31

Nothing great, a good full-body workout and metcon. Aggravated some mid-back/interscapular/lower trap muscles. This was probably set to go off because I had paprika in some uncured beef hot dogs yesterday. Also, in a related coincidence, I didn't do any of my prehab/joint mobility stuff yesterday or today....hmmmm. Crap. It usually goes away by the next day.

Garrett Smith
02-18-2008, 10:16 AM
Monday 2/18/08:

Neck/trap/whatever in there is still funky. I even resorted to a couple of aspirin last night on top of the topical oils, heat, and a bit of massage from my lovely wife. Skipped any/all working out this morning--came in early to work and did some BodyTalk Access & FastAid, EFT, and an energetic foot bath (plus the normal attempt at Traumeel tabs). At this point around midday, it's 75% better. I'm going for a hastily scheduled chiropractic appointment at noon, just to see if we can move this through a bit faster.

Ever since I started this new detox supplement I'm testing out, I've had some weird pains popping up and then quickly resolving--left hip, then right hip, now my lower neck & trap area. Weird. Coincidental? Who knows. I will say that my normal area of musculoskeletal discomfort, my left midback area, has also been suspiciously quiet lately, which is a good thing.

I'm hoping that this is all for the best, that good things are happening, and that change of any type has its discomforts. I'll hold off on making any judgements until a week from now.

Garrett Smith
02-19-2008, 03:23 PM
Neck is still acting up.

This morning I did the full round of R-Phase Z-Health with extra focus. Followed that with laser therapy to the right side occipital/cervical junction and the right superior-medial scapular area (origin and insertion of the levator scapulae). Working out would have been pushing it this morning, especially with gymnastics class tomorrow night.

Forced active rest. I'll take it.

Garrett Smith
02-21-2008, 07:01 AM
Yesterday's gymnastics class:

Foot drills plus joint mobility for ankles, hips, t-spine, and neck.

U.S. Navy G&T progressions
Balance beam work--walk forward/backward, stand one leg eyes closed 10 sec., walk forward eyes closed, pass another person on the beam, hop forward on one foot, single leg squat, full circles, jumping half circles
High bar work (finally got a really clean "belly grind", several of them, my wife was excited when I told her, she called it a "long hang pullover"?)
Trampoline--worked on high bounces
Rope--no feet climb
Basic rolls, vaults (tried cat leaps today), and some combos--like "jump to high uneven bar, swing over barrier to dismount, into shoulder roll over low barrier (under the low uneven bar), run to other low bar and lazy vault over it, run to trampoline and single bounce over large pad". That was fun.
Cartwheels
Handstand against wall and free-standing
Parallel bars--basket swings, support swings, support walks, dips
Rings--muscle-up, hanging L-sit to inverted hang to skin-the-cat to inverted hang to hanging L-sit, started exploring iron cross pull-outs
Tuck planches and attempts at elbow lever

Took it easy so I wouldn't aggravate my angry right levator scapulae.

Garrett Smith
02-21-2008, 08:42 AM
This morning's workout, specifically selected to not aggravate the levator, was Monday's 2/18/08 CF WOD.

Joint mobility

Front squat warmups: 20kg x 5, 70kg x 3, 100kg x 1
Work sets done on a 3 minute interval
Front squat (10 x 1): 111.5kg x 1 x 10, 90% of current 1RM max

I like to do those workouts as a high percent of my 1RM and keep the weight steady, rather than building up to a new 1RM PR. I also wanted to keep the general "stress level" of the workout a bit lower. This felt good. Did a bit extra hip mobility (both isolated and compound movements) at the start, in an effort to help the scapula/neck area (due to the myofascial chain and specific energetic connections between the two areas). I do believe that helped, along with the laser therapy I did prior to my whole workout.

This weekend I'm going to work a version of today's CF WOD (4 rounds of 400m + 50 squats) into the hill walk I normally do. As there are actually 5 portions of uphills that I run, I'm going to modify the workout to be 5 runs + 40 squats per run. I'll do rowing on the other day.

Garrett Smith
02-22-2008, 08:23 AM
Levator scapula still just there, I forget about it most of the time now. I'm still arranging my workout to go around it--no upper body stuff except for joint mobility or dowel work and no pulling from the ground. Simple enough.

So, I went and pulled up another ME lower body workout from the CF archives, the old 10 x 2 back squat workout. I chose to do 80% for all 10 sets.

Joint mobility + scapular stability
Moved hands one finger width closer on overhead pass throughs (shoulder dislocates), so I now have my index and middle fingers inside of the power rings on my bar. Also, my wall handstand is quickly improving again, which is great.

Back squat (80% x 2 x 10): 109kg x 2 x 10, felt really good after yesterday's front squats

Rowing and running this weekend. Will jump into the next Bulgarian cycle on Monday.

Derek Simonds
02-22-2008, 01:02 PM
I just got caught up on your journal. Sorry to see you aggravated by your Levator Scap.

I certainly know what it is like to have to work around an injury. :D

Thanks for getting the probiotics and both fish oils out so quickly. I am going to start the probiotics tomorrow. I am only going to take 1 cap a day for 5 days then after the antibiotics are out of my system (I am done tomorrow) go to the loading dose.

Garrett Smith
02-22-2008, 04:22 PM
Derek,
Your plan sounds good (and familiar!).

As for the levator scap, it's almost gone. To be honest, I'm hoping it is some sort of healing reaction (getting worse before it gets better). That would seem to fit this situation better IMO, as nothing I've been doing has been touching it--like it was a process that just needed some time to work itself out.

Otherwise, a couple of days of rest, one day of gymnastics, and two days of heavy squats really isn't that bad of a compromise--nothing like you've had to do lately!

Also, one thing I have to stop doing is checking my rowing form in the mirror at my parents' house--I think that is a contributing factor--I notice that turning my head to the left while going through the rowing pull leaves me with tightness on the right side of my neck during and after. So it could all be my fault to begin with. I'll just turn the rower in place so I'm facing away from the mirror completely.

Garrett Smith
02-23-2008, 01:30 PM
The final day on my three-day squat combination:

2.5 miles course, 6 uphill running portions, with 40 air squats done immediately following the first 5 uphill runs.

So, in total, ~1 mile of uphill running and 200 air squats. My version of the CF WOD from 2/21/08 (4 rounds for time of 400m run + 50 air squats). No time recorded, because I didn't care!

I will say this--downhill walking after uphill running and air squats is interesting, to say the least! My quads got a huge pump from the combination. For anyone who saw my post on the comment board for this CF WOD, I definitely made sure to get every single air squat up to full extension!

Left hip and left vastus lateralis got a little funny during the workout. Again, I didn't do my prehab joint mobility beforehand.

"It's not a mistake unless I refuse to learn from it."

Time to start learning.

Garrett Smith
02-24-2008, 11:56 AM
Today's workout:

~4 mile hilly walk

Then decided to do the only workout on the Concept2.com WOD generator (http://www.concept2.com/us/interactive/workoutoftheday.asp) that is under 30 minutes:

20 rounds of
20 seconds rowing
40 seconds rest

My goal today was to keep the average wattage of each round above 250W. I did this handily, with several rounds above 300W average. I'll likely raise the bar next time to averaging above 275W/round. If I were to fall below the desired wattage output, the workout would end. The first time I tried this workout I was unable to maintain output above 300W for more than about 8 rounds, so I'm starting lower this time.

This week had a lot of cultural events that my wife and I attended:
Tuesday - Forever Tango (http://www.forevertango.us/) (nothing exciting, really)
Friday - UA Dance Department's Premium Blend (http://wildcat.arizona.edu/home/index.cfm?event=displayArticlePrinterFriendly&uStory_id=4a867ee6-2458-46ed-88d4-9823e786ca34) (always very good!)
Sunday (today, in about an hour) - Russian American Kid's Circus (http://www.rakidscircus.org/home.php)

I'm looking forward to the Circus. Tonight is my younger brother's birthday dinner, I'll be gifting him some private personal training sessions with me, something he asked for previously.

Garrett Smith
02-25-2008, 08:21 AM
Today's workout was a hybrid of today's 2/25/08 CF WOD with some of the CA WOD mixed in.

Joint mobility
Warmup--press, push press, push jerk, 20kg x 3 reps each

All work sets done on 2:15 minute interval, all pressing done with 59kg
Press 1 x 5
Max pull-ups 13, all pull-ups done from full deadhang on Again Faster (free-swinging) bar
Push Press 3 x 5
Max pull-ups 13
Push Jerk 5 x 5
Max pull-ups 13

That was a good workout. To this point it hasn't re-aggravated my right levator scapula, which still is not gone completely.

So, this next part, if you don't like mind/body medicine, just skip reading it.

I'm trying my hardest to figure out the cause of this levator scap irritation. I figure there is something I'm missing. I fixed the rowing and head rotation issue. I've been doing my joint mobility, laser therapy, and I go this afternoon for my second adjustment since it began. I've even done basic BodyTalk FastAid and Access. Nothing seems to be resolving it--so my assumption, as I would do with any patient, is that the cause is not being addressed and I need to look elsewhere.

Energy medicine and the associations with certain bodyparts came up in office conversation this morning, so I go and look up the levator scapulae in my BodyTalk Module 4/7 book to see if I can make any connections.

Levator scapulae just so happens to be associated with the pancreas. It also happens that I've been eating WAY TOO MUCH sugar lately (in addition to dairy, grains, yadda yadda). So much so that I actually was having "seasonal allergy" symptoms last night, something that only happens when I'm eating incredibly poorly! I was at Trader Joe's after my brother's birthday dinner and I could hardly breathe due to nasal congestion (while having a runny nose). It went away on its own, and I went home to have some baking soda in water to alkalize the system.

Good thing I was planning on fasting for 22 hours today, longer than normal. That should help get things (ie. insulin sensitivity and resting the pancreas) moving in the right direction. I think I may do several days in a row of the longer fasting to balance out the dietary indescretions that have been coming fast and furious lately. I will do laser therapy today anyway--although I may treat my pancreas and liver areas instead to see if that changes the situation faster than what I've been doing so far.

Here goes.

Garrett Smith
02-26-2008, 09:35 AM
Thought this light(er) day was a good one to jump back into the CA WODs Bulgarian section.

Joint mobility
Ext. Mod. Burgener w/u, 3 reps, done with both pipe and 15kg bar

Muscle snatch w/u: 20kg x 2, 29kg x 2, 34kg x 2
All work sets done on 3 minute interval
Muscle snatch (3 x 2): 39kg x 2 x 3
Power snatch + 3 OHS (60% x 4 sets): 46.5kg x 4 sets
Power clean + push jerk + jerk w/u: 46.5kg, done immediately after last PS+3OHS set
Power clean + push jerk + jerk (60% x 4 sets): 57.5kg x 4 sets

Saving metcons for the weekend, unless I'm feeling spunky (or if I get to the gym early enough!). Going to work on tuck planches through the day today.

Garrett Smith
03-02-2008, 06:51 PM
Wednesday 2/27/08: Adult gymnastics. Learned how to "cut" on the rings, where a ring is actually let go and re-grabbed. Lots of balance beam work and some basic trampoline stuff.

Thursday 2/28/08 AND Friday 2/29/08: Rest. Got to bed late and didn't sleep well either night (with my lovely pregnant wife sick, coughing and blowing her nose all night), so I slept in both days. I do believe this decision played a major part in my not getting sick!

Saturday 3/1/08: ~2.5 mile total hilly route, ~1/2 of it was running uphill. Hung my fixed pull-up bar in the garage gym in the afternoon, did a quick 10 kipped reps. Remembered to do my joint mobility this morning!

Sunday 3/2/08:

~2.5 mile walk
Tabata row, 8 rounds, Calories: 8,8,8,8,8,8,7,7 = score of 7 Cal

Joint mobility + scapular stability
Ext. Mod. Burgener warmup, 3 reps, 15kg bar

All sets done on 2 minute intervals:
Back squat 111.5kg x 3 x 5
alternated with
Wall handstand on floor 30 seconds x 5 sets

I need to recheck my back and front squat maxes.

Garrett Smith
03-05-2008, 10:15 AM
Joint mobility, extended, plus scapular stability, 7:30am

First workout of the day, 10am:

Ext. Mod. Burgener w/u, 3 reps, 15kg bar

All sets done on 3 minute interval, all done at 60% of respective Sn & C&J maxes

Snatch 46.5kg x 1 x 4
sets alternated with
Power snatch + snatch balance + hang snatch 46.5kg x 1 x 3

Warmup power clean + tall clean + push jerk 46.5kg x 1

Clean & jerk (alternating lead foot) 57.5kg x 1 x 4
sets alternated with
Power clean + tall clean + push jerk 57.5kg x 1 x 3

Gymnastics class, 6:30pm:
Joint mobility
Rope 1 climb to roof, legs in L-straddle on way up (stronger in that today!), 1 straight body rep
Trampoline basic bounce, tuck jump, forward lean to 1/2 turn to sit to feet
Rings, muscle up, muscle up to L-sit support to L-sit hang to inverted hang to skin-the-cat to inverted hang to L-sit hang
Handstand work at the wall on low P-bars, held away from wall for 10-15 seconds!
Lazy vaults over low bar
P-bars, dips, swinging dips, support walk forward, grasshopper walk forward, support swings

Fun stuff! I'm always dog tired after that class. Never sore, just a general fatigue.

Garrett Smith
03-06-2008, 09:46 AM
Joint mobility

Ext. Mod. Burgener w/u, 3 reps, 15kg bar

Deadlift warmup 70kg x 1, 100kg x 1, 109kg x 1

All work sets done on 2 minute intervals, alternating exercises

Deadlift 139kg x 1 x 7
alternated with
Wall handstand hold 7 x 30 seconds

So, after seeing Coach Sommer's suggestions on his site the other day about basic strength training ideas for gymnasts, I've decided that I have to prioritize my approach for a while to get some basic levels of strength necessary for certain moves.

This will mean:

Weighted pullups for lever strength and basic ring strength
Added resistance (Power Pushup) pushups & dips for planche strength and pressing strength
Lots of time spent in handstands!!!

I believe this approach will be good for a long while.

Garrett Smith
03-09-2008, 02:23 PM
OL portion of today's CA WOD:

Joint mobility + scapular stability
Ext. Mod. Burgener warmup, 3 reps, 15kg bar

Tall snatch + mid-hang snatch + snatch: 50kg x 4 sets, ~65% of max Sn, failed twice on final tall snatch (oops, a bit too heavy I guess), so turned it into a high hang snatch + mid-hang snatch + snatch set

Power clean + push jerk + mid-hang clean + jerk: 61.5kg x 3 sets, ~65% of max C&J, these all felt good

Finished up with:
8 deadhang pull-ups on AF bar, pulled to sternum
12 push-ups plus
5 (1 pistol + 1 King deadlift) R,L alternating sides each one

6pm went to an Anusara Basics yoga class, and realized that my inklings that I was really needing to stretch more were right on. I did get some benefit out of this class and I'm going to try to go for the next two weeks in a row (on Friday afternoon.

I felt a tickle in my throat in the afternoon before yoga. Crap, I thought. I want to stay healthy! So I did the good ol' hydrogen peroxide in the ears before bed (the left one was bubbling like crazy), started taking my immune system supplements (again), and wore my big wool socks to bed.

--

Saturday 3/8/08

The tickle turned into a full-blown raring sore throat by 3am. It was pretty harsh. I got out of bed and gargled with some ASAP HealthMax 30 silver solution (http://americanbiotechlabs.com/ASAPhealthMax30.html) and did some BodyTalk Access on myself. The sore throat felt noticeably better by the time I went back to bed, and was nearly gone by the morning!

I still felt under the weather, so I didn't do anything all day (except go to the dog park for 20 minutes and then breakfast with my pregnant wife).

--

Sunday 3/9/08

Still not feeling 100%, but feeling pretty darn good considering what other people have had to go through. All that healthy living must be good for something!

Went for my ~2.5 mile hilly walk with my parents and wife (who only did about half the walk and went back early with my mom). Did not push it. Wanted to get some good sunlight to boost the immune system.

I'm starting to feel less fatigue and like the lungs are ready to push the junk out. I think I'll be able to work out tomorrow, or at least do lots of joint mobility and stretching.

Hopefully I'll be meeting with some folks this week to discuss the future of the Tucson CF-affiliate-to-be. I simply can't do this on my own (on top of my medical practice), so I'm recruiting help.

Garrett Smith
03-13-2008, 02:49 PM
Update since Sunday:

No workouts on Monday and Tuesday. Low energy, head congested. The congestion clears up during the day quite a bit when I'm fasting (I've been doing about 22 hours a day on those days), then hits me like a ton of bricks after dinner. I didn't want to skip dinner, so I simply blew my nose a lot and put on a Breathe-Right strip before bed (that worked, quite well actually).

Wednesday 3/12/08: Adult gymnastics.

Joint mobility & foot drills
Mimetic movement (aka quadruped movement)
Rope climbs, no feet, ~15 feet each time, 3 trips total with several minutes rest between trip, this is technically a "PR"
Handstand work on wall, using floor and low parallel bars
Gymnastics hurdle work progressions, forward/backward/side (a la Coach Harrel's article in the CFJ)
Trampoline--basic bounce, 1/2 turn to sit, back bounce, front bounce, even tried a couple front 3/4 in pike position landing in a sit, then some "traveling" bounces (jumping from off of the tramp, bouncing, then landing on another mat, I felt like Spider-Man)
Ring work--2 separate muscle-ups, tucked front & back lever practice, normal and L-sit support work, several skin-the-cats
Balance beam, various traveling movements from USN G&T

There is such a feeling of generalized fatigue after gymnastics--no single muscle group, just the whole body. I really feel like getting back under some weights!

Garrett Smith
03-14-2008, 03:47 PM
No workout on Thursday 3/13/08. Still feeling under the weather a bit (still phlegmy, that's a technical term, and enjoying sleeping in a bit).

Friday 3/14/08:

Lots of joint mobility and scapular stability work.

I wanted to do a relatively easy workout, so I did:

45 sec. wall handstand (away from the wall for most of the time!)
10 pull-ups
20 70# KB cleans (10 per hand)
45 sec. wall handstand
8 chin-ups
20 70# KB cleans

I thought I was going to do 3 rounds of all those exercises until I started. Then I realized I'm not 100% yet and I'd just do two.

I'm looking forward to my Power Push-up 2 arriving to add resistance to dips and push-ups, and also to getting back on the weights!

I was going to do a basic yoga class tonight, but I have extended family in town and the dinner schedule didn't allow it.

Garrett Smith
03-15-2008, 01:46 PM
Power Push-up 2 came in the mail last night. That will be fun.

Saturday 3/15/08:

6:30am Anusara basics yoga class. I'm finding that yoga is good for a couple things--it *makes* me devote time to stretching, and it makes me realize that not all "training" has to be hard and have a goal. I've been stretching my hamstrings a lot more through the day recently, after re-reading Kelly Starrett's "Hamstrung" article in the CFJ. My hammies are really impeding my performance.

9am, 2 mile hilly walk with my mom and lovely pregnant wife.

Followed by 6 Paleo pancakes with butter and honey.

This weekend I'll be figuring out my initial approach to combining OL, training for the front lever/back lever/bent-arm bent-leg press handstand, and really continuing to stretch the hammies. I have two yoga passes left, so those will likely be my early Friday evenings for the next two weeks.

Dave Paton
03-15-2008, 02:01 PM
Dr G,

How often are you O-lifting? Did you get discouraged about the Senior Nationals?

Garrett Smith
03-16-2008, 08:05 AM
Dave,
I will be OLifting more in the future. Between my platform needing some minor repairs, pregnant wife, rearranging my gym situation, and realizing (again) that competing and training for competition bring out what I consider my worst qualities, I haven't been doing much OL lately. That will soon be changing, I will likely be doing OL workouts 2-3 times a week in the near future (like next week).

Also, forgot to add, I won't be eligible for Masters competition for another three years. Plenty of time to change my mind...multiple times over.

Garrett Smith
03-16-2008, 02:48 PM
Okay, so today's relatively easy workout(s) are reminding me, yet again, that all the junk from the little tiny cold I got is not out of me yet. The weed flowers and wildflowers are also blooming like crazy here, it seems everyone around is sniffling/coughing.

So, Sunday 3/16/08:
~2 mile hilly walk with my parents, did my "agility" final hill sprint and really felt taxed after I was done. I call it an "agility" sprint because my dog Daisy constantly tries to "herd" me when I sprint (we believe she is partly/mostly Queensland Heeler), getting directly in front of me, jumping up at my sides, and weaving in front of my general path. I use her enthusiasm to my advantage, constantly changing speed and direction in efforts to avoid her. It is by far the most fun I have on my walks.

So, then I did the metcon from a week-and-a-half ago, with modifications.

3 rounds for time of
Row 350 m
5 (1 Clapping push-up + 5 kick-backs)
MODIFIED 16 lunge jumps
6:55
~3:43 of which was rowing, my quads were really toasted when I was done.

Hamstrings are slighty sore from yoga yesterday. I take that as a good thing.

--

So, initial thoughts on the "new" workout schedule are:

Weekends will include 1-2 days of the hill walking. This is in deference to Evolutionary Fitness, it gets my parents out exercising (we can also chat about anything important), it is fresh air and quality sun exposure, and I can run the uphills if I'm feeling spanky. One weekend day will contain some metcon (I don't consider walking metcon), either a rowing-based workout (they have the only Concept2 available to me), hill runs, or the very hilly out & back ride to my parents' house on my fixie (when it is consistently warmer). The other day will be a home gym gymnastics-based strength workout.

I have two more passes to yoga, so that will likely sub for a gymnastics workout for the next two weeks.

My goal is to have 2-3 gymnastics workouts a week, and 2-3 OL/PL (ME) based workouts a week. I don't really plan on mixing the two modalities much, in an effort to better modulate my energy expenditure and recovery ability.

Wednesday night (for now) is my US Navy G&T based gymnastics workout at OP Gymnastics. This day could include anything. There are always rope climbs, muscle-ups, and tumbling involved, as those are the only place I can do that stuff with a good set-up.

Thursday will likely be my day off, as I get to bed late that night.

I'll pick my ME workouts from the PMenu, CF, and Mike's Gym WODs. Yes, I'm a cherrypicker. I try to balance them out pretty well and I also have to deal with time restraints some days.

One gymnastics day at home will be the beginner series of the American Gymnast parallette guide. I may also include their midsection workout.

Another gymnastics day will be weighted pull-ups and push-ups with added resistance. I'm currently thinking about set/rep options and how I want to work that angle. I may just start with the good ol' 5x3, work up to 5x5, then up the resistance to get back to 5x3, rinse and repeat.

Okay, that's all I have time for on that right now. Tomorrow I'll begin the week with an ME day.

Garrett Smith
03-17-2008, 11:06 AM
Still snotty/phlegmy. Starting the week off with an OL technique workout, from Friday's 3/14/08 PMenu WOD. I've also decided, since I'm most interested in general athleticism and minimizing overly repetitive movements, that I'm going to start incorporating the split squat catch position into my OLifts at 80% of max and below.

This article (http://www.t-nation.com/article/performance_training/split_stance_lifting_for_athletes) piqued my interest in the split squat, after having already heard about it here. I have also decided to incorporate the "B" squat (http://www.ironsports.tv/bsquat.html) into my training again, both on front and back squats.

Joint mobility (minimum)
Ext. Mod. Burgener warmup with 15kg bar, 3 reps

All sets done on a 2 minute interval

Snatch (60% x 2 x 5): 46.5kg x 1 x 5, OOPS only did 1 rep instead of the rx'd 2, I'm not worried about it, between sets I worked on dropping into the split squat position from a high hang position with a dowel

Clean & jerk (60% x 5 sets x 1 clean + 2 jerks): 59kg x 1+2 x 5, did the jerk sets as follows--L/R, R/L, push x 2, R/L, L/R, definitely noted some leg fatigue in the jerks from the deep split squat reps done between snatch sets

2 rounds of hamstring stretches, both straight and bent-leg. I'm already noting improvements in their flexibility after devoting more time and attention to them for a week or two now.

Garrett Smith
03-18-2008, 11:23 AM
All the added lunge work yesterday fired up my right hip flexor, so I decided to avoid any lower body stuff today and just focus on the upper body.

I'm pretty sure a "normal" training week for me in this phase will likely look like:
M, F: OL work
W, Sat: Gymnastics work (Sat will include the normal walk)
T: ME Upper Body and Lower Body (ie. chins/pull-ups, dips & push-ups, and squats or deadlifts)
Sun: Walk + short metcon
Th: Rest

So, on to today's workout. I wanted to keep everything very manageable on the first day.

Oh, I'm also working up to the 3 minute Renegade jump rope routine here (http://www.t-nation.com/findArticle.do?article=174rope2). I'll build up to it piece by piece in my warm-up. Today's version included 3 min. jump rope (4 rounds of 30 sec. basic bounce + 15 sec. single leg bounce). The full routine is below.
Sequence A (0-30 seconds)
First 15 seconds: basic jump, two feet together
Second 15 seconds: cross-over of hands

Sequence B (30-60 seconds)
First 15 seconds: Ali shuffle (see description below)
Second 15 seconds: double skips

Sequence C (60-90 seconds)
First 15 seconds: side to side slalom
Second 15 seconds: cross-over of hands

Sequence D (90-120 seconds)
First 15 seconds: hip turn with left foot forward
Second 15 seconds: cross-over of hands

Sequence E (120-150 seconds)
First 15 seconds: hip turn with right foot forward
Second 15 seconds: cross-over of hands

Sequence F (150-180 seconds)
First 15 seconds: running, high knees
Second 15 seconds: double skips
--
So, here's the whole workout.

Jump rope as mentioned above
Joint mobility, hamstring stretching

All work sets done on 2 minute interval

Supersets of:
3 x 5 deadhang chin-ups on AF bar, pulled to sternum
3 x 5 dips

Supersets of:
3 x 5 deadhang pull-ups on AF bar, pulled to sternum
3 x 5 push-ups plus on parallettes, emphasizing depth

Rut's Post Stretch Moves from latest PMenu and more hamstring stretching

That was a great workout. Easy and motivating, along with not aggravating my right hip flexor. I did a laser treatment before the workout started, as I got to the office early (didn't sleep well last night, we met with our CPA about taxes yesterday and I was a bit stressed about $$).

Anyway, next week when I do this workout I will likely include 10 sets of 2-3 reps of a lower body exercise done between the upper body exercises.

Dave Paton
03-18-2008, 12:53 PM
Dr G,

What do you know about cleansing diets? I read about a 2 day fast of only apple juice and then on the eve of the second day, a virgin olive oil and lemon juice mix. evidently, you wake up in the middle of the night and have to strap yourself to the toilet.

Anyways, do you recommend this type of cleansing, and if so, what is a good one to try? I am interested in this.

Dave Paton
03-18-2008, 12:54 PM
I just realized that posting this on your training journal is probably not where it should go...haha. Sorry.

Garrett Smith
03-18-2008, 02:29 PM
Dave,
No worries, but a new thread next time would be appreciated.

As for the apple juice, lemon juice, and EVOO "cleanse", I think it is a bunch of bunk.

I think eating Paleo while interspersing IF is the best "cleanse" that one can be on as a regular "cleansing" protocoal. I personally add a couple of liver-boosting supplements in small doses to my routine in order to keep things humming along.

Nearly every "cleansing" diet in existence is very low or devoid of protein-rich foods. The BS hippy explanation is that "animal foods are toxic and must be cleansed". The actual reason is to get the body in a protein-starved state to stimulate autophagy, or the digestion of old cells for their amino acids (that's the "cleansing"). Simple IF, done on a regular basis without ingesting Neolithic foods, will do the same thing and better.

BTW, the only apple juice for several days will have you getting the runs with every glass of juice you consume within the first day, believe me, been there done that!

Dave Paton
03-18-2008, 05:46 PM
Interesting. thanks!

Garrett Smith
03-20-2008, 12:48 PM
Wednesday 3/19/08:

7am, prehab and active recovery workout


Z-Health joint mobility, mostly R-Phase with a little I-Phase
Plate Halos 10 each way
1 ext. time Pump
Rutman's Post Stretch Moves, 15 seconds each
Hamstring stretches with 10# DB
Skin-the-cat stretch
Triceps stretch
Behind the back thing stretch
FlowFit, one round

The FlowFit felt really quite smooth after all the pre-stretching and joint mobility. I was a bit surprised at that, as I haven't done it in a long time and I didn't do it that much in the past either.

6:30pm, adult CF gymnastics class


Basic joint mobility
Warmup with mimetic movements from USN G&T
Rope climbs - 1 no feet, halfway in L-sit, 1 no feet (PR)
Handstand practice against wall, on floor and parallettes
Balance beam drills from USN G&T
High bar pullovers, aka belly grinds
Rings, 2 consecutive Big Kids Muscle-Ups from full extension, tucked front and back lever work (torso is straight with bent hips & knees), L-sit in support
Trampoline basic and sit bounces, also some traveling bounces from pad-tramp-pad (those are awesome, I felt like Spider-Man!)
Forward rolls, shoulder rolls, backward rolls, cartwheels

Good turnout. Including myself we had 6 people.

Thursday 3/20/08: Rest. Slept in. So far, I'm very happy with this new workout arrangement--then again, I haven't finished the first week yet!

Garrett Smith
03-24-2008, 03:06 PM
Friday 3/21/08: "Heavy" OL day, getting used to doing bigger OLs again, so I stayed on the low end


Joint mobility
Ext. mod. Burg. warmup, 3 reps, 15kg bar, when possible did exercises as three reps--squat, split R, split L
Snatch w/u: 20kg x 3, 29kg x 2, 59kg x 1, all squat
All sets done on 3 minute intervals
Snatch (85% x 1 x 3): 64kg x 1 x 3, all squat
C&J w/u: 65kg x 1 x 3, squat clean, push jerk
Clean & Jerk (85% x 1 x 3): 81.5kg x 1 x 3, all squat cleans, jerks done push-split R-split L

Still working on the split snatches and split cleans between sets, with and without dowel. Those will take a while. I also have finally decided on getting a routine for the 3-rep sets, so that I won't forget and not move one foot forward fast enough on the split reps.

Snatches will likely go--split R, split L, squat (R is my weaker side, squat is the strongest). Cleans will likely be the same rotation, with the squat clean and push jerk at the end, if that doesn't work my first move will be to put them at the beginning. I'm hoping to get to the point where I can do split style, both sides, up to 85-90% of my squat style maxes.

First thing is to become capable of a split snatch and clean. I have the feeling that this will take a good while. Just like gymnastics training, I have the feeling it will be well worth the time and effort.

Saturday 3/22/08: Walk, didn't get to the parallette workout this day (I was okay with that since it is the first time through this new workout scheme)

2.5 mile hilly walk with my mom
Lots of walking at the Renaissance Festival
5 bell ringers on the "Strongman" ring-the-bell-with-a-hammer event

Sunday 3/23/08: Metcon day

2.5 mile hilly walk with the parents, including the final hill sprint

Metcon following the walk, 3 rounds of

10 deadhang parallel-grip pull-ups
10 jumping sit-ups
300m row

12:39, the pull-ups after the rowing were really tough, done on a doorway gym so no kipping was advisable or I would have!

Monday 3/24/08: ME gymnastics day, push/pull/core

Joint mobility

All sets done on a 2 minute interval

Ring dips 3 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps

Hanging leg raises (insteps/ankles touching bar) 5 reps
Hip extensions 15 reps

Ring dips 3 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps

Knees-to-elbows (insteps touching bar) 15 reps
Hug-a-twinkys (aka reverse hyperextensions) 15 reps

Ring dips 3 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps

GHD sit-ups 15 reps
Back extensions 10 reps

Ring push-ups with "plus" done in turned-out support position 3 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps

Front plank 45 seconds
Back plank 45 seconds

Ring push-ups with "plus" done in turned-out support position 3 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps

Decline board sit-ups (arms crossed on chest) 15 reps
Hip-back extensions 5 reps

Ring push-ups with "plus" done in turned-out support position 3 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps

Hollow (boat) hold 10 seconds, roll over to the...
Arch (superman) hold 10 seconds

Rings push-up position straight-arm extension and flexion 5 reps

I will absolutely be changing the order of the core exercises so that I'm doing the harder ones towards the beginning. I'm pretty tired after all that, especially in the muscles of my lower back just above the sacrum. Definitely a new area to have sore!

Garrett Smith
03-24-2008, 07:03 PM
I wanted to add a quick post about my "goals", in a numerical format, since I haven't done something like that in way too long.

Gymnastics goals:

Rings front lever (currently on straight body & tucked legs)
Rings back lever (currently on straight body and tucked legs)
Free handstand on paralletes for 1 minute (currently still need wall for safety, working on form, able to hold away from wall for ~10 seconds)
L-sit rope climb (I did 1/2 of the way up in L-sit, down with no feet, the other day at gymnastics class)

Weightlifting goals:

Snatch bodyweight 84kg / 185# (old PR is 168#, 76.5kg)
Clean & Jerk 109kg / 240# (old PR is 96.5kg, 109kg will be using all of the bumper plates I have, so I'll just have to buy some more!!!)
From Rippetoe and Kilgore's Strength Standards (http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf), I'd like to get to the Advanced level of all the lifts, based on appropriate bodyweight.
Press ~159# (old PR 145#)
Squat ~351# (old PR 285#)
Deadlift ~454# (old PR 307#)
Bench Press ~268# (my old PR on a bench, done in early undergrad with no knowledge of benching was 225#)
Power Clean ~257# (I have never tried a PR on PCs before, I did 82kg handily the other day)


Some of the above numbers look pretty easy and some of them look like they will require a lot of effort. This should be fun! I figure if I can get the above strength levels, a little bit of GPP training should have me doing CF workouts darn handily!:D

Garrett Smith
03-25-2008, 12:16 PM
Tuesday 3/25/08: Today was my OL "technique" day, so the CA WOD as rx'd was a perfect fit!


Joint mobility
Ext. Mod. Burgener warmup, incorporating split style as appropriate

All sets done on 2 minute interval

Muscle snatch (55% x 2 x 3): 39kg x 2 x 3
3-position snatch floor/knee/mid-thigh (70% x 4 sets): 52.5kg x 4 sets
Tall clean + push jerk (60% x 2 x 3): 57.5kg x 2 x 3

Cleaned up the bar and bumpers, then went immediately into today's metcon, with modifications to include more split/lunge training (and to work with the fact I don't own a sandbag nor a box to jump on!). As the metcon I did was technically more "work" than the rx'd, I was short on time, and didn't want to fry myself, I cut it short at two rounds and added some wheelbarrow walking. It was also my first time ever doing a metcon in my OL shoes. Everything seemed just fine!

MODIFIED 2 rounds for time of:

MODIFIED 20 DB power snatches, caught in opposite side split squat (10 each side): 45# DB (25% BW)
MODIFIED 10 hurdle tuck jumps to inseam height
10 push-up + kick backs (1 + 3)

11:03

Finished with a 1/4 mile wheelbarrow walk with 109kg of bumpers.

Garrett Smith
03-29-2008, 02:56 PM
Wednesday:

Adult gymnastics class. Cori (my 4.5 month pregnant wife and ex-gymnast) came to class with me, both out of her desire to help where she could and curiosity. She had a good time and I liked having her there.


Basic joint mobility
Mimetic/quadrupedal movement
Handstand work, based on the York Handbalancing Course Pt. 1 (http://www.sandowplus.co.uk/Competition/Hoffman/YorkHandBalance/yorkhb1.htm)--I really need to work on my forearm stand before progressing much further, that move is a lot harder than it looks!
Rope climb--1/2 trip up and down in L-sit (PR), 1 climb no feet
Balance beam walking progressions
Forward & backward rolls, cartwheels
High bar--pullovers (belly grind) and started work on a glide kip (those demand a ton of hip flexors, wow)
Basic trampoline stuff, like sit bounce to all-fours bounce to forward roll to land on your butt
Rings--2 separate reps of my "routine", muscle-up to L-sit support to L-sit hang to leg raise to inverted hang to skin-the-cat to inverted hang to negative leg raise to hanging L-sit, also got on the rings over the foam pit and did some swings to inverted hang (those were FUN)

Thursday: Scheduled rest day.

Friday: UNscheduled rest day. Supposed to be my "heavier" OL day. I'll make it up this weekend. Thought about doing (1 of my last 2 passes) yoga that evening, but two days of less than 7 hours sleep demanded less exercise.

Saturday: Parallette day and the extra joint mobility & stretching day.

Full R-Phase Z-Health, 3 reps, plus extra foot/ankle and thoracic work.

Parallette work, based on a combination of the American Gymnast basic program, the York Handbalancing Course I program, and a little from the CFJ "Combat Gymnastics" article. As I'm going to a local health fair where there is an obstacle course tomorrow, I didn't want to crap myself out today, it's also my first time doing it so I erred on the "less is more" side.


Tuck sit, 10 sec.
L-sit, 10 sec., surprised at how high above parallel I was able to keep my legs!
Tuck planche, 5 sec. x 2
Tuck planche to tuck sit, rest with feet on parallettes for 1 sec., then return with control, 3 reps
Straddle press to "tripod" headstand, 3 reps x 2 sets
Forearm stand, facing away, 10 sec. + 20 sec., against wall today to build balance confidence
Wall handstand on floor, facing away, 30 sec.
Tuck ice-cream makers, 5 reps

Rutman's Post-stretch moves, 15 sec. each

Flowfit, 1 round through

Garrett Smith
03-30-2008, 06:29 PM
Sunday:

9:30am: ~2.5 mile hilly walk with the parents, sprinted the halfway point hill and the final hill

I was supposed to go to a fitness fair with the gymnastics facility folks today, where they had an obstacle course, but that didn't work out. So I went and made up the OL workout that I didn't get in earlier in the week due to lack of sleep.

1:30pm: "Heavy" C&J OL workout (as opposed to the technique day)


Joint mobility
Forearm stand against wall, getting better slowly
Ext. Mod. Burgener warmup with 15kg bar, 3 reps, with lunges where appropriate

Lunge/split squats are starting to feel a lot better, especially now that I have a routine that I go through them in.

3-position snatch floor/knee/mid-thigh (65% x 2 sets): 20kg x 1 set as warmup, then 50kg x 2 sets
Power snatch (65% x 1 x 2): 50kg x 1 x 2
Power Clean + Jerk + Squat Clean + L Jerk warmup: 50kg x 1 set
Clean & Jerk (90% x 1 x 2): 86.5kg x 1 x 2

Doing the pack test tomorrow, so I'm skipping the workout tomorrow morning to sleep in. Already did a metcon earlier this week, so I feel fine about not doing one this weekend.

Garrett Smith
04-01-2008, 08:08 AM
Monday 3/31/08:

Pack test (3 miles under 45 minutes wearing 45# pack) with the guys from Rural-Metro FD. It's a pass/fail, so no bonus for killing oneself. Done on a school track, so 12 laps.

39:50

I was third out of everyone there, finishing behind some grizzled veterans, one of whom did it like he was out for blood--he actually lapped me once, probably got the end guys twice. My cousin-in-law, a FFer, told me his last goal was to break 40 min., so that was the only point of reference I had (he didn't make it). I don't think my HR ever went above 140, but I wasn't measuring. Maintained nose inhale and mouth exhale the whole time.

I think I'm going to start getting sore this afternoon...

Garrett Smith
04-07-2008, 10:32 AM
Wednesday 4/2/08: OL technique day (CA WOD from ???) and adult gymnastics class

7am: OL technique


3 min. of jump rope, alternating 15 sec. of basic bounce with 15 sec. of single leg bounce
Joint mobility (4 high payoffs)
Mod. Ext. Burgener warmup, 3 reps, split squats where appropriate

All work sets done on 2:15 interval

Muscle snatch warmup: 20kg x 2
Muscle snatch (57% x 2 x 3): 44kg x 2 x 3, got better as the sets went on
2 position clean floor/mid-thigh (70% x 4 sets): 66.5kg x 4 sets, the mid-thigh reps felt really good
Tall snatch (60% x 2 x 3): 46.5kg x 2 x 3, failed on the first rep of the last set, so I made it up later that set, I need to work on these
Rack jerk (60% x 2 x 5): 57.5kg x 2 x 5, done push/push/R-L x 3
Cleaned punching bag to shoulder, walked 1/8 mile with it, cleaned it to the opposite shoulder and came back 1/8 mile

6:30pm: Adult gymnastics

I was tired going into this class and just wasn’t feeling it.


More joint mobility
Balance beam
Handstand progressions—forearm stand, straddle press to headstand x 3 reps
Rope climb—2/3 climb in L-sit, 2 more climbs sans feet
P-bars—support walk + 3 dips, grasshopper walk + 5 dips, support swings x 10 reps
Cartwheels—without much juice, these were sloppy
Forward roll work—progressed to 2 fast steps into a forward roll (both sides)
Shoulder roll work—progressed to standing
Backward rolls
Trampoline—basic, sit, ¾ forward flip to sit bounce

Thursday 4/3/08: Rest day.

Really tired from yesterday’s workouts, I had a proposal to finish this morning, and I have the PMenu “Patch” seminar this Saturday, so took a rest day.

Friday 4/4/08: Flying to Riverside this AM.


In the airport, I got through most of Z-Health R-Phase 3 reps and a good bit of stretching (mostly lower body).

1pm: Thought I'd try a max OL workout in the UC Riverside facility.


Joint mobility
Ext. Mod. Burgener warmup, 3 reps

Snatch: 20kg x 3 position x 2 sets, 29kg x 1, 40kg x 1, 50kg x 1, 60kg x fail, 60kg x 1, 69kg (90%) x 1, 79kg (new max attempt) x fail

Bad idea. I'm overreaching already and I need to back off. Not enough sleep + poor diet + travel = bad week to max anything! I had thoughts of doing C&J after this, but I thought better, as I have to attend the Patch seminar tomorrow and I want to get the most out of it I can.

Saturday 4/5/08:

Patch seminar (Danny Wright) + group warm-up drills (Stephan Rochet) + lifting progressions for large groups (Josh Everett).

Lots of quadrupedal movement, cals, jumping, and vaulting with Danny, tumbling and mobility with Stephan, and great progressions (only with a 20kg bar for teaching purposes) with Josh. Awesome seminar--I want a Patch really bad in Tucson now and I'm going to find substitute obstacles in the meantime.

Sunday 4/6/08: Rest day.

Travel day. Took a good nap in the afternoon, a hot Epsom salt bath, and went to bed early.

Garrett Smith
04-08-2008, 12:23 PM
Monday 4/7/08: Gymnastics-based strength training day

Changed the order of exercises from the last time, as I mentioned. I will be completely shifting my workout to more Starting Strength (oriented) ME days and dividing up the below workout among those days. I will type these changes all up later along with my reasoning. It will also make my progress much easier to keep track of than this list format.

NO joint mobility or warm-up (bad! bad!)

All sets done on a 2 minute interval

Ring dips 4 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 4 reps
Hanging leg raises (insteps/ankles touching bar) 5 reps
Hip-back extensions 6 reps
Ring dips 4 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 4 reps
GHD full-range sit-ups 15 reps
Back extensions 6 reps
Ring dips 4 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 3 reps
Knees-to-elbows (insteps touching bar) 8 reps
Hip extensions 10 reps
Ring push-ups with "plus" done in turned-out support position 5 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 4 reps
Decline board sit-ups (arms crossed on chest) 15 reps
Hug-a-twinkys (aka reverse hyperextensions), legs together & toes pointed 15 reps
Ring push-ups with "plus" done in turned-out support position 5 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 4 reps
Front plank 60 seconds, leaning forward over hands
Back plank 60 seconds, lifting hips as high as possible
Ring push-ups with "plus" done in turned-out support position 5 reps
Fixed bar deadhang weighted pull-ups to sternum 5# x 4 reps
Hollow (boat) hold 5 sec. + 5 hollow rocks 1 round
Arch (superman) hold 5 sec. + 5 arch rocks 2 rounds
Rings push-up position on knees, straight-arm extension and flexion 5 reps

Will add this morning's workout to this later this afternoon. I'm excited about the changes to the program. This workout in particular is simply too much at this point to do all at once, I believe dividing it up will work wonders.

Garrett Smith
04-08-2008, 04:09 PM
Tuesday 4/8/08: First day of SS-oriented workouts

Joint mobility
3 min. jump rope alt. 15 sec. basic and 15 sec. single-leg bounce
Jerk-based warm-up with 15kg bar, 3 reps each:

Press
Push Press
Push Jerk
Right Jerk
Left Jerk

All work sets done on 5 min. interval (geez that seems like forever!)

Squat warm-up: 20kg x 5, 70kg x 5
Squat (3 x 5): 79kg x 5 x 3, done "B" R / "B" L / normal, took it light today to begin the cycle, as I hear the jumps catch up to one pretty quickly
Press (3 x 5): 50kg x 5 x 3
Sumo Deadlift (1 x 5): 100kg x 5, this was pretty tough especially considering I haven't done sumos in a long time

I felt really good through the rest of the day. I'll be working in the upper body and core work from yesterday's style of workout into the 3 SS-oriented days, but since I've already done them this week I'll be leaving them out.

Garrett Smith
04-09-2008, 01:52 PM
Wednesday 4/9/08: Mobility/stretching and adult gymnastics day

7am
Joint Mobility

Days 1&2 of Z-Health R-Phase 8-week program
Short, focused sessions (SBS) of Neutral Stance & Spinal Lengthening
Full Body Session (FBS) of R-Phase, 3 reps

Flexibility, static and dynamic

Rutman's Post-stretch moves, 15 sec. each
Hamstring stretches, locked/bent/full pike plus 10#, 15 sec. each
Pump, 1 rep
PVC shoulder dislocates and OHS, 5 reps
FlowFit, 1 round
Side lunge to cossack to front lunge to twisted lunge, 1 rep

6:30pm - Adult gymnastics

Joint mobility
Mimetic/quadrupedal movement, adding some variations I learned at the Patch seminar this last weekend, free registration at www.patchfitness.com will get you to the exercise page here (http://www.patchfitness.com/moodle/mod/resource/view.php?id=111)--the "Build Your Own Routines" section in the "Digging in the Garden" area (the free portion).
Rings, set a PR at 3 full-extension big kid's muscle-ups in a row, followed by my ring routine after some rest where I hit an *almost* flat back lever when pulling out of my skin-the-cat!!! Definite PR there as well!
Parallel bars, support walk + 3 dips, grasshopper walk + 3 dips, basket swings tucked and piked, hang tuck walks, support swings
Trampoline, basic bounce, sit bounce, sit bounce to 1/2 turn, forward turn to sit bounce
Rope climb, 1/2 climb in straddle "L", 2 separate no-feet climbs
Handstand work, tuck planche, straddle & straight press to headstand, forearm stand on wall, handstand back to wall 30 sec., attempts to do straddle press to handstand on parallettes against wall was a no-go (too tired)
Tumbling, crouch/standing/one-step/two-step forward rolls, same progressions with shoulder rolls to both side, cartwheels both sides
Low bar, worked on first half of glide kip

Thursday 4/10/08: Rest day.

Greg Woods
04-11-2008, 04:04 AM
Congrats on the 3 consecutive MUs, Dr G.! Great PR. And for me the back lever is much more difficult than the front. Nice work!

Garrett Smith
04-11-2008, 06:27 AM
Thank you, Greg.

It was the first time I'd ever tried getting to the back lever from the bottom position of the skin-the-cat (or German hang as Coach Sommer recently referred to it). I found that approach much easier (as a concentric movement) as opposed to how I had previously been approaching it (from an inverted hang as an eccentric movement).

Now to get it fully flat and I'll have a nice big checkmark on my gymnastic strength list!

Garrett Smith
04-11-2008, 08:31 AM
Friday 4/11/08:

Warm-up:

3 min. jump rope alt. 15 sec. of basic bounce and single-leg bounce, finally no mistakes!
Joint mobility
Squat stretch
I forgot to do my modified extended Burgener warm-up, I need to remember to do those to keep my full OL neuromuscular patterns up.

ME work:

Front Squat (3 x 5): 70kg x 5 x 3, done "B" R / "B" L / normal, this weight felt really light compared to my back squats the other day
I left out the pressing today due to the fact I've already done my "old" full gymnastics strength routine earlier this week and I Pressed on Tuesday. A resisted push-up will be in this spot next time through.
Power Clean (3 x 5): 70kg x 5, 50kg x 5, 59kg x 5, first set of these felt too heavy to start with and seemed that form was suffering, second set went well and felt too light, third set felt just right resistance & form-wise at this time

Weighted Walking GPP:

100m walk with 35# KBs in rack position
100m farmer's walk with 35# KBs
50m walk each side with one 35# KB in overhead position and one in farmer's walk position

Garrett Smith
04-13-2008, 01:16 PM
Saturday 4/12/08:

I had two presentations to give today, both of which needed some prep work, thus I was not able to do the workout I wanted. It will be made up on Sunday. One presentation was to a group of trainers (I have 5 more weeks of these presentations), and the second presentation was to the local Weston A. Price (WAP) chapter on good/bad fats.

8:30am - 2.5 mile hilly walk with the parents and preggo Cori. Hill sprint done at the halfway point and the finish.

I hope to get a weight vest soon for these walks and sprints.

Sunday 4/13/08: Warm-up + 4 parts

Warm-up:

4 min. jump rope alternating 15 sec. basic and 15 sec. single, added 2 rounds due to 2 mistakes, will not move up in time until I get two perfect 3 min. in a row!
Joint mobility
Hamstring stretching
Back to wall handstand, 30 sec.
Ext. Mod. Burgener snatch warmup, 3 reps

--
Workout portion #1 - SS-based workout

All work sets done on 5 min. interval

Overhead Squat (3 x 5): 50kg x 5 x 3, these were easy and I kept losing focus on rep 4 of every set
Press (3 x 5): 52.5kg x 5 x 3, increased by 2.5kg from last workout
Regular Deadlift (5 x 1): 100kg x 5, I need to start wearing some tall socks on DL days

--
Workout portion #2 - 2.5 mile hilly walk with the parents (no Cori), hill sprint at halfway point

--
Workout portion #3 - Modified American Gymnast (AG) parallette workout

Work sets done with 2 min. rest between sets

Tuck sit: 2 x 10 sec.
L-sit: 2 x 10 sec.
Tuck planche: 10 sec.
Tuck sit moving to tuck feet on parallettes and back: 2 x 3
Press to headstand: 2 x 5
Back to wall floor handstand: 30 sec., already did 1 set in warm-up
Depth push-ups plus: 10 reps, will do 2 x 7 next time

--
Workout portion #4 - Metcon from Friday's PMenu WOD (pulling!)

4 rounds for time of
300m row
20 jumping pull-ups
8:39

Post-workout meal was Paleo pancakes with blueberries inside and raw honey on top. That was tasty.

I think I'm done for today! :D

Garrett Smith
04-14-2008, 09:16 AM
Monday 4/14/08:

No coffee this morning. I am quitting my 14-oz. a day habit as I have to get bloodwork done for life insurance and I have my hunches that coffee may skew my numbers up a bit.


3:30 jump rope alternating 15 sec. basic and 15 sec. single, added 1 round due to a mistake
Lunge sequence (side, cossack, front, twist)
Squats (flat foot, BOF, knee to floor, figure four)
Kips sup./pron. 5 reps each, shoulder dislocates
Back to wall handstand, 30 sec.
Ext. Mod. Burgener snatch warmup, 3 reps

Got started late today so I had to cut down rest periods to 4 minutes from 5 minutes, also started working in the alternate upper body exercises today for the first time.

4 minute interval

Back Squat (3 x 5): 81.5kg x 5 x 3, done straight / "B" R / "B" L

2 minute interval supersets

Ring Dips: 5, 4, 4
Weighted pull-ups @ 5# sternum-to-bar: 5, 4, 3

4 minute interval

Clean (3 x 5): 61.5 x 5 x 3, that got the breathing up a little

I've decided to combine the American Gymnast inspired core workout with their parallette workout for one of my training days. The other gymnastics day will continue to be my adult gymnastics class with no set schedule. Three other days a week will be the SS-based workouts. The weekend will be whatever it needs to be based on my recovery and stress levels.

Garrett Smith
04-15-2008, 04:07 PM
Tuesday 4/15/08: Active rest day


Foot drills
Z-Health R-Phase, 3 reps, plus some extra drills for ankles/feet
Lunge sequence (side, cossack, front, twisted)
FlowFit, 1 round

I'm going to stretch the hamstrings later today and do a couple "Pumps".

I'm feeling a bit tired today--I'm attributing it to the Sunday + Monday back-to-back SS workouts AND quitting coffee as of Monday. Not enough sleep last night (made an exciting business deal at dinner, got to bed late, had too much celebratory sugar and didn't sleep great, still woke up early).

Garrett Smith
04-18-2008, 10:01 AM
Wednesday 4/16/08: The "Way Too Much" Day

7AM - SS-inspired workout

Jump rope 3:30 min., alt. 15 sec. basic and 15 sec. alternating, one mistake added one extra round
Joint mobility
Ext. Mod. Burgener clean warmup

Work sets done on 5 min. interval
Front squat (3 x 5): 81.5kg x 5 x 3, done "B" R / "B" L / normal
Work sets done on 3 min. interval
Weighted Chin-ups (3 x 5): 5# x 5, 4, 4
Power Push-up Plus (3 x 5): 1 purple x 4 x 3
6 min. rest
Rack pulls below knee (1 x 5): 109kg x 5, first time ever


6:30PM: Adult gymnastics.

Let's just say that doing a strength workout like I did in the morning does NOT facilitate a good gymnastics class later. I was beat. No PRs, and I even forgot to bring my USN G&T book with me to class. I was like a noodle, hard to get tension. From now on I will be separating these workouts to two separate days, even if it means rescheduling my adult gymnastics class (it's good to be the coach, it works with my schedule).

Thursday 4/17/08: Rest. Tried to sleep in and managed an extra 15 minutes. Fasted for ~22 hours today.

Garrett Smith
04-18-2008, 10:35 AM
Friday 4/18/08: SS-inspired day


3 min. jump rope, alt. 15 sec. basic and 15 sec. single, perfect this time!
Joint mobility
15 sec. back to wall handstand
Ext. Mod. Burgener jerk warmup 15kg bar, 3 reps

Still tired from Wednesday and increased stress from work today. Lack of coffee isn't helping, we're now at 5 days without.

Work sets done on 4 minute interval

Overhead Squats (3 x 5): 52.5kg x 5 x 3
Press (3 x 5): 55kg x 5,5,4
Pendlay Rows (3 x 5): 50kg x 5 x 3, first time doing these, they felt pretty solid with no upper body movement
15 sec. face to wall handstand

Shoulders will likely be tired tomorrow. Trying to get the back flat and motionless during the Pendlay rows was an unexpected workout for the hamstrings due to the sustained & loaded stretch position.

Gant Grimes
04-18-2008, 01:40 PM
Looking good, Dr. G. I have an offloading week coming up, and I might incorporate some of this stuff.

Subbing rack pulls/halting DLs has made my deadlift better and easier to recover from.

Garrett Smith
04-18-2008, 03:37 PM
Nice. My workouts are your deloading? :eek:

I stole the rack pulls and halting DLs from you, so feel free to take from me! I cannot put into words how much I like DLs and their variations when I only have to do ONE set! More than that really takes it out of me, as you mentioned, and I really listened.

I'm thinking of doing a down-shift week myself. Several weeks of hard training (for me at least!) combined with a lot of stress right now are seeming to point me in that general direction. I have some really good ideas for next week already. I'll make this weekend a hard finisher, then go really easy next week.

Blood work is this afternoon, early AM drive to Phoenix tomorrow morning...YAY COFFEE!!! :D

Gant Grimes
04-18-2008, 04:13 PM
I meant the gymnastics.

Deloading takes a lot of self-discipline for me. I actually feel great right now--better than I have in a long time. But I've been at it weeks without a break, so I probably need a diversion. Good luck with the blood.

Garrett Smith
04-21-2008, 06:44 PM
Saturday 4/19/08: No workout, but I wouldn't call it rest. The day went like this:


5am - Wake up
6am - Drive to Chandler (~2 hours)
8am - Meeting with an ND in Chandler
9am - Presentation at my alma mater on a weight loss program geared towards NDs
12pm - Presentation ends, drive back home (~2 hours)
2pm - Arrive home, finish lecture prep and change
3pm - Lecture to trainers at local training studio
5pm - Leave for family dinner
9pm - Get home, get ready for bed.

Whew. Long day. Needless to say, no workout got done that day.

Sunday 4/20/08: Walk, metcon, parallette workout

9am: 2.5 mile hilly walk with my mom, no rush

10:30am
For time, four rounds of Row 500m, take 2 minutes rest between sets.
13:35 total

1:42
1:47
1:52
1:50

I accidentally forgot to hit the LAP button to start the last interval, so I was actually rowing for about 20 seconds more than the time noted.

2pm: Parallette workout

Approximately 1 minute rest between sets

Tuck sit 10 sec. x 2 sets
L-sit 10 sec. x 2 sets
Tuck planche 10 sec. x 2 sets (+1 set from last)
Tuck sit to foot support on parallettes and return 2 x 4 reps (+1 rep per set from last)
Press to headstand 2 x 5 reps
Forearm stand, no wall! 30 sec. PR
Handstand front to wall 30 sec., both handstands following the PR forearm stand were shaky due to accumulated fatigue, but I'll take it!
Handstand back to wall 30 sec.
Parallette full-depth push-up plus, feet on 8" step 2 x 6 reps with a 10 sec. hold at the bottom position of final rep of each set

We are now entering into the Prehab Download week...

Garrett Smith
04-22-2008, 11:19 AM
Monday 4/21/08:


Jump rope 3:30 of alternating 15 sec. basic and 15 sec. single bounce, one mistake
Joint mobility
Clubbell 15# shoulder mobility routine (3-5 reps of swings hip/head/overhead, circles front/back/sides, pendulums, shield cast, armpit cast, mills, swipes, parry cast)

Gymnastics core strength routine, done as a circuit for time, no rest, 6 reps of each exercise unless otherwise noted:

Straight leg raise, ankles to bar
Hip-back extension
GHD sit-ups
Back extension
Knees to elbows, instep to bar
Hip extension
Decline sit-up
Reverse hyper, no weight
Front plank, leaning forward over hands, 1 minute
Back plank, hips lifted as high as possible, 1 minute
5 sec. hollow hold + 5 hollow rocks, 2 rounds
5 sec. superman hold + 5 superman rocks, 2 rounds

8:38

I'll be gradually increasing the reps as I go. This may basically turn into a "Filthy Fifty" for the anterior/posterior chain.

Tuesday 4/22/08:


Z-Health I-Phase, 3 reps
Hamstring stretches, flat back (locked & bent knees), round back relaxed plus 10# DB
Overhead pass-throughs (new PR, three fingers inside of the power rings on my bar)
Kipping pronated & supinated
Repeat of hamstring stretches
2 Pumps
FlowFit, 1 round, straight through (no rest between movements)

Greg Woods
04-23-2008, 03:56 AM
Congrats on the forearm stand PR, Garrett. I tried one this morning for the first time. Not sure I like how much back arch is needed to maintain balance but an interesting move none the less. Good work on the increased sets on the p-lette holds too.

Garrett Smith
04-23-2008, 07:34 AM
Thanks Greg.

I'm torn about the whole back arch thing. Ever since I started following the protocol in the York Handbalancing course (ie. headstands, tuck planches, forearm stands, and handstands on the wall), my attempts at freestanding HS's have gotten much more solid. I think it's simply accumulating time upside down.

As for whether arching the back is "correct" or not, that's a personal opinion, and I also believe it is partially dictated by one's anatomical proportions. The strict gymnasts have their idea/aesthetic, and the old-time handbalancers had their idea/aesthetic (which seemed to me to be whatever works for you).

Watching the handstand obstacle course walks on Coach Sommer's website would seem to indicate to me that the only time a handstand can really be super-straight up and down is when it is static. Introduce any movement and the back arches. Therefore, which position is more "functional"? If you'd like to start a new thread on this, please do.

I love the parallette workouts. It's amazing how many muscles come into play. I was at a family dinner after the last one and I was doing a little joint mobility for my thoracic spine which resulted in a very minor lat cramp. That was a new one for me!

Greg Woods
04-24-2008, 11:39 AM
I'm not a handstand purist by any measure. I was just surprised at how much arch was needed to maintain the position. Granted it was my first attempt but from the on-line pictures I've seen that seems to the norm. And I'm with you on breaking strict form on handstands as soon as any movement beyond pirouettes is required.

Garrett Smith
04-24-2008, 03:10 PM
Wednesday 4/24/08: Adult gymnastics class

I think I got about two hours of sleep the night before. Not conducive to a good class. Even forgot to do the initial joint mobility.


Parkour and tumbling, precision jumps combined with box jumps, forward & backward & shoulder rolls, headstands & handstands into rolls
Rope climb - climbed up one grab short of the top (~20') in L-sit, came down with no legs (PR for height climbed up in an L-sit, however, I have done halfway up & down in an L-sit previously)
Balance beam stuff
Rings stuff, had a couple seconds of a support L-sit with turned out rings, I was really too tired to do much here
Trampoline, did a 1-2 bounce to front flip to landing on my feet on a soft pad! Definite PR! Repeated it just to solidify it, ended the class on a really high note!

Thursday 4/24/08: Rest day.

I did sleep better last night, thank goodness.

Garrett Smith
04-25-2008, 02:01 PM
Friday 4/25/08: Lunchtime "Power Hour" Anusara yoga class.

It was actually a lot more physical than normal classes, we even did 10 slow reps of "plank-to-pikes", where we started in plank position, and with our feet on a folded blanket on the floor, slid our feet to our hands and back again.

This was a worthwhile class, for only *$4* cash. Lots of hamstring stretching, with me trying to keep my lumbar lordosis just about the whole time...

Garrett Smith
04-27-2008, 12:36 PM
Saturday 4/26/08:

3 mile mildly hilly walk with my dad, talked business

Set up bucket (for bucket circles!) in the garage!!! I fooled around with some, this is so cool!

Sunday 4/27/08:

3 mile mildly hilly walk with both parents

Feel generally sore and kind of stiff today. Ate VERY poorly last night (pesto pizza with veggies and then some Dairy Queen...). My mid-back is also tight, this may be from the bucket circles yesterday, or the massive gluten-and-sugar spike last night...

I need to get over the stress-induced slips in my nutrition. They are coming way too often these days. No excuses.

Garrett Smith
04-29-2008, 10:04 AM
Monday 4/28/08: SS-inspired workout

Joint mobility
Jerk warm-up with 20kg bar, 3 reps

Sets done on 5 min. interval
--Back squats (3 x 5): 84kg x 5 x 4, done normal/normal/"B" right/"B" left, accidentally did one extra set due to forgetting to include the "B" variations, increase weight

Sets done on 2 min. interval, alternated exercises
--Weighted chin-ups (3 x 5): 5# x 5 x 3, increase weight
--Press (3 x 5): 55kg x 5 x 3, increase weight

5 min. rest before
--Sumo Deadlift (1 x 5): 102.5kg x 5

----------------------

Tuesday 4/29/08: Parallette workout

Joint mobility
Hamstring stretching, flat back (locked & unlocked knees) and standing pike + 15#

--Tuck sit 10 sec. x 3 sets (+1 set)
--L-sit 10 sec. x 2 sets
--Tuck planche 10 sec. x 2 sets (stronger than last workout)
--Tuck sit to foot support on parallettes and return 2 x 5 reps (+1 rep per set from last)
--Free forearm stand 10 sec. then 30 sec., done in the middle of the room, failed at about 10 sec. on the first one, took 2 min. rest and then did the full 30 sec.
--Press to headstand 2 x 5 reps
--Handstand front to wall 15 sec., almost ate it due to fatigue
--Handstand back to wall 45 sec., wanted to get the full total minute
--Parallette full-depth push-up plus, feet on mushroom, 1 x 5 reps, forgot to do the hold at the bottom and ran out of time for the second set, elevated feet to higher level than last time (2x as high at least)

A new work schedule may be forcing me to cut my number of workout days to 5/week (down by one) and do more training at the office. I'll see how it works out, I'm thinking that I may start incorporating more GS KB work (after the upcoming Steve Cotter KB seminar) at the potential daytime office workouts as they are easier to store and my rack at the office is outside (and I'm not going to work out outside at noon during the Tucson summers!). I'm hoping to keep at least one or two SS-inspired workouts a week, along with all my gymnastics.

Greg Davis
04-29-2008, 11:10 AM
3 quick questions:

1) What is "SS"? starting strength?

2) Why do you not use rings in your gymnastics workouts? Seems like a piece of equipment that would fit your gym style

3) Do you find forearm stands (free standing) to be easier than handstands?

Garrett Smith
04-29-2008, 12:19 PM
Greg,
Good questions.

1) Yes, SS is Starting Strength. I basically use the format of:

Day 1:
3 x 5 reps in a squat variation, 3 x 5 rep superset of weighted pull-up/chin-up and a pressing movement, and 1 x 5 reps deadlift variation

Day 2:
Different variations of squat/pull-up/press than day 1, and 3 x 5 reps of a clean variation

Rinse and repeat cycle until a deload week is called for.

2) I do rings at different times in different workouts. One of my SS press variations is ring dips. I do more stuff with rings at the adult gymastics class than anywhere else. I've also begun to feel that a solid base of gymnastics-related strength should be built before doing a lot on rings. After reading the article on bodyweight strength in the PMenu, I've decided to create much of the strength for my front & back lever through getting my resisted dips and chin/pull-ups much stronger. Basically, the rings will come more with time--I've decided that my base strength will be better built on more "solid" apparatus for now.

3) Yes, absolutely easier. The base of support (front-to-back) is 3x as long on a forearm stand, and many more adjustments can be made in the body to balance than in a handstand. In the York Handbalancing course (see earlier in my log for the link), the forearm stand (along with wall handstands) is one of the progressions to a free handstand. I work on my free handstands (which are definitely a work in progress) at the adult gymnastics class, where I can easily and safely roll out of them.

Garrett Smith
05-05-2008, 06:38 AM
Wednesday 4/30/08: Adult gymnastics

Notable things:

Lots of quadrupedal movement
Full 20 foot rope climb, top to bottom in L-sit!!! (PR)
3 big kid muscle-ups in a row (tied old PR)
Hit a couple of good free handstands for several seconds
Just short of a back lever proper (again), amazed at how solid it felt and really had the straight body, I have witnesses...:p
More front flips on the trampoline

Thursday 5/1/08: Joint mobility & stretching


Z-Health R-Phase, 3 reps
Stretched hamstrings, calves, hip flexors, shoulders
FlowFit, 1 round

Friday 5/2/08: SS-inspired workout and yoga

7am:
Minimal joint mobility due to attending yoga over lunch (see below)
Clean warm-up with 20kg bar

All sets done on 4 min. interval (2 min. interval between pull-up and handstand push-up supersets, for 4 min. total interval between those sets)


#1
Front squat (3 x 5): 72.5kg x 5 x 3, done normal / "B" right / "B" left

#2, Alternated:
Assisted full-range handstand push-ups (3 x 5): 3 x 2, these were done with the feet hooked over the pull-up bar and a JumpStretch band looped around the same bar and my shoulders, done on parallettes
Weighted pull-ups (3 x 5): 5# x 4 x 3, tired from previous day's pulling at gymnastics class, I'll take it

#3
Power clean (3 x 5): 61.5kg x 5 x 3, I think I made a breakthrough in my second pull, all of a sudden the weight was going several inches higher!

I have decided to make all of my SS "pushing" exercises be handstand-based, as I really want to get good at handstands and the only way to do that is to spend a lot of time inverted, so that's what I'm doing!

12:15pm: "Power Hour" Anusara yoga class

Saturday 5/3/08: Modified "almost 2/3 Murph" in the park with some other Tucson CFers.


Run 2/3 mile
33 pull-ups + 34 chin-ups
33 dips + 34 push-ups, chest to ground, the dips prior crushed me for the push-ups (see below), I had planned on doing 100 push-ups to reach the 2/3 total between dips and push-ups, I had to modify partway through or I would have been there all day and I didn't have the time for that.
200 air squats
Run 2/3 mile

~44 minutes

I have not done a long metcon like this in months, maybe over a year. It was my first time doing it and I didn't know that one could do any of the cals in any order--I ended up doing all my chin-ups, then all my dips, then all my pull-ups, and then going back-and-forth to finish the push-ups and squats. Needless to say, I'm still sore (I'm writing this entry on the Monday following). It was fun, I plan on trying to do these park workouts once a week, or at least every other week. Definitely not a "Hero" every time though...

Sunday 5/4/08: Gymnastic core routine. No rest taken between sets, 6 reps of each exercise unless otherwise noted:


Straight leg raise, ankles to bar, these and the KTEs that followed were much harder than usual due to very sore lats from my modified Murph yesterday!
Hip-back extension
Knees to elbows, instep to bar
Back extension
GHD full-range sit-up
Hip extension
Decline sit-up
Reverse hyper, no weight
Front plank, leaning forward over hands, 1 minute
Back plank, hips lifted as high as possible, 1 minute
Side plank, 1 minute on each side (added these on)
5 sec. hollow hold + 5 hollow rocks, 3 rounds (+1)
5 sec. superman hold + 5 superman rocks, 3 rounds (+1)

Monday & Tuesday, 5/5 - 5/6/08: Rest, working long hours in Phoenix these two days, no time for gym stuff, I may incorporate some bodyweight stuff on my breaks and lunchtime next week.

Garrett Smith
05-08-2008, 06:42 PM
Wednesday 5/7/08: Adult gymnastics

I was still sore from Saturday's modified "Murph". After the two long days Mon. and Tues. plus the driving, I was beat for this class.

Notable things:

2 "180 degree" pulls done in extended tuck in a row, front extended tuck to inverted hang to back extended tuck, reverse/rinse/repeat (PR)
3 separate attempts at straight arms bent legs press to handstand, was able to slowly lift feet off floor 1-2 inches (PR, I had never been able to get my feet off the ground before!), I attribute most of this accomplishment to my dedicated hamstring stretching for the last several months.

Considering how fatigued I felt, I was very happy with those two PRs.

Thursday 5/8/08: SS-inspired workout

3:30 of jump rope, messed up several times :mad:
Minimal joint mobility

Squat and deads done on 4 min. interval, chin-ups and handstands done on 2 min. interval

Back squat (3 x 5): 86.5kg x 5 x 3, done 1 normal and 2 "B"
A1: Weighted chin-ups (3 x 5): 7.5# x 4,3,3
A2: Handstand back to wall (3 timed sets): 30 sec. x 3
Deadlift (1 x 5): 102.5kg x 5

Man, my DLs felt so good today--I watched Rip's Deadlift Setup CF video (http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.mov) the other day--incorporating the protocol he advised really made a difference. I was definitely starting with the bar too far forward on my feet before! Gant, you are a lucky man to have Rip around all the time...

Garrett Smith
05-09-2008, 10:22 AM
Friday 5/9/08: Parallette workout

7am:

Minimal joint mobility.

2 min. rest taken between sets

Tuck sit, 3 x 10 sec.
L-sit, 3 x 10 sec. (+1 set from last time)
Tuck planche, 3 x 10 sec. (+1 from last time)
Tuck sit lift to foot support, 3 x 2 reps, adding the lifts increased the difficulty of multiple reps quite a bit!
Free forearm stand, 30 sec.
Press to headstand, 2 x 5 reps, focused on really compressing the abdomen so that I could touch my toes as close to my head/hands as possible
Handstand back-to-wall, 30 sec.
Full depth parallette push-ups plus, feet on mushroom, 2 x 5 reps with pause at bottom and 10 sec. hold on final rep
5 bucket circles on floor in each direction, done back-to-back with no rest between

12:15pm - "power hour" Anusara yoga class. Needless to say, the upper body was a little fatigued, everything went well nonetheless.

I'm really looking forward to the Steve Cotter KB cert. this weekend, good seminars like this almost never come to Tucson!!! I'm really glad I decided against the 100 alternating hand Russian swings I though about ending my workout with this morning. Saving it for the seminar...

Gant Grimes
05-09-2008, 01:47 PM
Friday 5/9/08: Parallette workout

2 min. rest taken between sets

Tuck sit, 3 x 10 sec.
L-sit, 3 x 10 sec. (+1 set from last time)
Tuck planche, 3 x 10 sec. (+1 from last time)
Tuck sit lift to foot support, 3 x 2 reps, adding the lifts increased the difficulty of multiple reps quite a bit!
Free forearm stand, 30 sec.
Press to headstand, 2 x 5 reps, focused on really compressing the abdomen so that I could touch my toes as close to my head/hands as possible
Handstand back-to-wall, 30 sec.
Full depth parallette push-ups plus, feet on mushroom, 2 x 5 reps with pause at bottom and 10 sec. hold on final rep
5 bucket circles on floor in each direction, done back-to-back with no rest between



That looks like a good, fun session. I might have to blatantly steal this one from you.

Garrett Smith
05-09-2008, 02:22 PM
I'd be honored...gymnastics strength stuff is just plain fun.

I'm going to be as giddy as a schoolgirl when I really start holding free handstands well.

Ahem...back to training!!!

Gant Grimes
05-09-2008, 02:42 PM
It is fun! We did about 10 minutes of roundoffs last week in judo (I had a little on that exercise) beyond the normal tumbling and falling we do.

Garrett Smith
05-12-2008, 02:09 PM
Sat.-Sun. 5/10 - 5/11/08: Steve Cotter's Certified Kettlebell Trainer (CKT) certification. :D :D :D

Wow. This was awesome. I love the GS style of things. I'm totally getting some competition-style KBs. I'm extremely sore and relatively fatigued (it's now Monday).

Monday 5/12/08: Working in Chandler. No workout, lack of gym and fatigue warrant it. Will likely rest tomorrow as well, maybe do some joint mobility.

Greg Woods
05-14-2008, 03:40 AM
Glad you enjoyed the Cotter seminar. I'm seeing him at a seminar in Little Rock at the end of the month and am looking forward to learning some kettlebell & conditioning techniques.

Good job on the p-lette training, too.

Garrett Smith
05-14-2008, 07:11 AM
Thanks Greg. You'll definitely enjoy the time with Steve.

Garrett Smith
05-16-2008, 06:59 AM
Tuesday 5/13/08: Rest.

Erectors and hamstrings still very sore from KB workshop.

Wednesday 5/14/08: Adult gymnastics class.

Still sore. Noticed the pressing muscles today.

Items of note:

4 separate 20 ft rope climbs, no feet (PR by 1 climb)
Hit several really good free handstands for anywhere from 1-3 seconds (good extension, rolling out), held one for three seconds that the gymnastics coach saw and told me "nice" :D
Worked on some standing-diving forward rolls

Forgot to add to the last adult gymnastics class that I did 5 high bar pullovers (aka belly grinds from USN G&T, a PR) in a row, one of the "advanced" standards from the CFJ article "Combat Gymnastics".

It's really hard to get enough juice for this class now that I have my Monday-Tuesday thing in Chandler going--the two days look like this:

Drive 2 hours to Chandler Monday morning, leave Tucson 8am, work 10 - 7, crash at a buddy's house that night
Work Tuesday 7 - 7, drive home two hours, getting home around 9 - 9:30pm, eat dinner, go to bed

Oh well, I'll figure it out. I will say that it does work well in the fact that I get to "sleep in" Wed. morning as opposed to my normal early workouts. Why yes, I would like some cheese with my whine...:o

Thursday 5/15/08: Rest.

Lots of work-related stress this day and an early drive to the airport. Didn't have the motivation to work out. The wife is out-of-town this weekend, so I'll have more time to make up some workouts.

Garrett Smith
05-16-2008, 04:26 PM
Friday 5/16/08: SS-inspired workout

Jump rope, 1.5 min. of basic bounce no mistakes, 1.5 min. of single leg bounce 3-4 mistakes

I think I'm going to do the Buddy Lee approach of nailing 500 basics (no mistakes) first, then working up to 500 single leg bounces (no mistakes) before moving on--what I'm doing so far isn't working

Joint mobility

All sets done on 4 min. interval (2 min. interval between pull-up and handstand push-up supersets, for 4 min. total interval between those sets)

#1
Front squat (3 x 5): 75kg x 5 x 3 (+2.5kg), done normal / "B" right / "B" left

#2, Alternated:

Assisted full-range handstand push-ups (3 x 5): 3 x 3 (+1 rep to each set), getting into the handstand felt better today
Weighted pull-ups (3 x 5): 5# x 4 x 3, no change, setting a PR in rope climbs on Wednesday likely affected the output here


#3
Power clean (3 x 5): 65kg x 5 x 3 (+3.5kg)

Garrett Smith
05-17-2008, 01:20 PM
Saturday 5/17/08: Metcon, walk

Joint mobility
Jogged 2/3 mile with the dog

8:00am:
50 burpees for time, jumping to touch marker one foot above max reach
5:05
All reps were done with chest touching the ground on push-up and missing the marker on the jump resulting in a no-count rep.

I was happy with this, I remember that burpees used to be an absolute nightmare for me. I didn't kill myself for that time and only missed 1 or 2 touches.

9:15am: 2.5 mile hilly walk with me mum

I may go to Anusara yoga or do my parallette workout this afternoon. I'm guessing the parallette workout. The workout choices for this afternoon were why I chose not to do "Cindy" this morning, I figured ~200 push-ups might leave my parallette work a bit lacking!

Garrett Smith
05-18-2008, 08:10 PM
Sunday 5/18/08: Walk & "functional stuff" :p

7:30am
~3 mile hilly walk with the parents

9am
Moved 5-piece bedroom set to my house with a buddy

2pm
Helped my parents move, cut, and place rubber floor mats at their dental office.

It is getting warm outside here in the Old Pueblo. Supposed to hit 100 here tomorrow, 107 in Phoenix (where I'll be for the next two days). I was going to do a combo SS + parallette workout today until I realized just how much the sun exposure had drained out of me. I'm going to go to bed early and try to squeeze in a workout tomorrow morning early before the long drive.

Garrett Smith
05-19-2008, 01:06 PM
Monday 5/19/08: SS-inspired workout, making up missed workout from last week

500 basic bounce jump rope, messed up twice
Joint mobility
OL snatch warmup with 20kg bar, 3 reps (meant to use 15kg bar)

Squat and deads done on 4 min. interval, ice cream makers and handstands done on 2 min. interval

Back squat (3 x 5): 86.5kg x 5 x 3, done 1 normal and 2 "B", I guess I got confused, I meant to go up in weight and I repeated this weight, oh well, I'll jump to 90kg next time
A1: Extended tuck ice cream makers (3 x 5): 3 x 5
A2: Handstand back to wall (3 timed sets): 40 sec. x 3, second set felt really strong as I hit the handstand without using the wall, third set was simply making it through
Deadlift (1 x 5): 105kg x 5 (+2.5kg from last time)

Did some basic Qigong that I learned at Cotter's seminar at lunch and stretched the hamstrings out.

Garrett Smith
05-23-2008, 01:51 PM
Wednesday: AM Joint Mobility & Flexibility, PM Adult Gymnastics

7:30am

Z-Health R-Phase plus any other joint mobility I felt like
Lunge mobility series
Up/down dog mobility series
Hamstring, hip flexor, shoulder stretches
1 round of FlowFit

6:30pm - adult gymnastics, notable things

1 FULL trip (butt on floor to butt on floor) of L-sit rope climb (PR by several feet)
Learned the forward roll to shoulder roll to backward roll combination
Ring stuff
P-bar stuff
50" box jump (PR!!!), never tried going for max height like that before, did it twice, just under nipple height and I'm 6' tall
Hit some decent free handstands for several seconds, definitely an improvement from last time
More trampoline front tucks to landing on pad
Fun stuff--using the "traveling" trampoline, did a bounce - bounce - ~12 foot forward jump to grab onto the horizontal bar above the foam pit, definitely Spiderman-ish stuff, pretty rough on the hands

Thursday: SS-inspired workout

Joint mobility
Clean warmup drills, 3 reps each, 20kg bar

4 min. rest taken between sets, 2 min. rest taken between each set of chins and HSPUs

Front Squat (3 x 5): 77.5kg x 5 x 3
A1 - Assisted Handstand Push-ups on parallettes (using pull-up bar and 2 red JS bands): (3 x 5): 3,2,2, increased ROM from last workout
A2 - Weighted chin-ups, sternum to bar (3 x 5): 7.5# x 5,4,4
Clean (3 x 5): 70kg x 5,5,4, very tough to do cleans after front squats

I'm going to work on a master template for my SS workouts and definitely start keeping my working weights written on my whiteboard in the garage--trying to piece it all together from this log in the morning is not going as well as I'd hoped. Simplify.

Friday: AM parallette workout

Minimal joint mobility (because I'm hoping to go to yoga tonight)

Sets done on 2 min. intervals

Tuck sit: 3 x 10 sec.
L-sit: 3 x 10 sec.
Tuck planche: 3 x 10 sec.
Tuck sit lift to foot support on parallettes: 3,3,2
Parallette handstand, using ceiling as "spotter": 2 sets, I didn't time them, but I'd guess that I had about a 5 sec. and a 10 sec. "free" handstand hold, I have to flex my feet to be "free" of the ceiling, I feel that my handstands are really about to turn a big corner

Greg's comment earlier about the lack of ringwork has gotten me thinking. I think I'm going to add a ring workout similar to my parallette workout. This may interfere with my one day of metcon per week. If so, the metcon may need to go for now, as I simply find gymnastics stuff too productive and enjoyable to worry about it.

Did not make it to yoga.

Garrett Smith
05-25-2008, 07:12 AM
Saturday 5/24/08: CF WOD and hill walk

7:30am, modified CF WOD, I did 90% of the Rx in total, ~1.33 miles of running, 135 pull-ups
For time
45 pull-ups
2/3 mile run
45 pull-ups
2/3 mile run
45 pull-ups
27:24

This felt pretty good, hands held up nicely. The majority of the pull-ups (and chin-ups, and mixed-grip) were done in chunks of 5 reps. I'm torn as to whether or not I want to learn the new butterfly kip, as I think it may sacrifice the beneficial thoracic extension that comes from the standard "Chinese" kip. Also tried some kipping/butterfly push-ups yesterday, those felt pretty cool!

9am
~2 mile mildly hilly walk with me mum

I've started working Saturday afternoons. Fun :mad:.

Garrett Smith
05-25-2008, 03:46 PM
Sunday 5/25/08: Walk and short metcon

8am: ~3 mile hilly walk with the parents

11am: PMenu WOD from yesterday (5/24/08)
2 rounds of
700m row
20 1-arm DB hang split snatches, DB @ 35# = 20% BW, switched hands at 10 reps
8:55

Today is my 5th year anniversary with my lovely (currently pregnant) wife. Going on 11+ total years together. Good times.

sarena kopciel
05-25-2008, 04:00 PM
Sunday 5/25/08: Walk and short metcon

8am: ~3 mile hilly walk with the parents

11am: PMenu WOD from yesterday (5/24/08)
2 rounds of
700m row
20 1-arm DB hang split snatches, DB @ 35# = 20% BW, switched hands at 10 reps
8:55

Today is my 5th year anniversary with my lovely (currently pregnant) wife. Going on 11+ total years together. Good times.

Congrats on the anniversary Dr G!! Shoot for many more blessed years together with health, happiness, and the sound of little ones:)

Garrett Smith
05-25-2008, 04:49 PM
Thanks Sarena!

Garrett Smith
05-26-2008, 11:04 AM
Monday 5/26/08: Walk and SS-inspired workout

Generally fatigued from last two days of metcon, especially my upper back from the pull-ups (Sat.) and rowing (Sun.).

7:30am
2.5 mile hilly walk with the parents, even Daisy (my dog) was dragging after the last two days of walking (and chasing bunnies)

9:30am
500 basic bounces, no mistakes, this takes ~4 min.
Joint mobility
Forgot my snatch OL warm-up, dangit

All squat and deadlift sets done on 4 min. interval, handstand and ice-cream maker sets done on 2 min. interval

Back squat (3 x 5): 90kg x 5 x 3 (+3.5kg from last), done normal, "B" right, "B" left
Parallette handstand (3 x 40sec.): 3 x 40sec., using the garage ceiling as a spotter, these felt really good even through the last set so I'll increase the time
Ice-cream makers (3 x 5): 2 x 5 extended tuck, 1 x 5 full tuck, upper back was too fatigued to do these really well
Sumo deadlift (1 x 5): 105kg x 3 (+2.5kg from last), general fatigue made these really tough, called it early rather than do unnecessary damage

Garrett Smith
05-29-2008, 07:54 AM
Tuesday - Thursday, 5/27 - 5/29/08:

I have decided to take a rest week. Tons of stress and I noticed early this week that I was staying sore much longer than I believed I should have. I'm taking both as a sign that hard workouts would be best left alone this week.

So, I'm hoping to get in a couple of things this week, a day of joint mobility, 2 days of yoga (probably Friday and Sunday), and 2 days of walking. Maybe a little unilateral work and balance stuff. Very easy.

Garrett Smith
06-01-2008, 12:26 PM
Still on the "off" week. Really feeling the results of the overreaching I had been doing (work stress, training stress, reduced sleep, etc.). I'm definitely glad I took this week off. I still haven't regained much of a desire to train, so I'm thinking my non-workout days in Chandler on Monday and Tuesday will be good as well.

Friday 5/30/08:

6pm: Anusara Basics yoga class

Saturday 5/31/08:

7am: 2.5 mile hilly walk with the parents

Sunday 6/1/08:

7am: 2 mile mildly hilly walk with the parents

8:30am: Anusara Expanding class, this was the first time I had been to this "intermediate" class in a looooong time, it felt good and was significantly more active than the Basics class, I definitely enjoyed doing the handstands and back bridges!

We'll see what happens over the next two days' lunch hours--nothing more than some mobility/flexibility/qigong will likely take place.

Garrett Smith
06-03-2008, 06:07 PM
My post on my own program design (http://www.board.crossfit.com/showthread.php?t=30934&page=10&highlight=alternate+approach) over at the CF message board, simply wanted to repost it here for easy access.

I don't have all of my saved CFJs on the computer I'm working at today, so I'll have to do all of my quoting from the free CFJs. All links WFS.

One major thing that has guided my program design in terms of the vaunted "work capacity" idea is that I believe if absolute strength (and its cousin, applicable power) goes up through proper training, then work capacity goes up. Therefore, a relatively small amount of metcon will keep the necessary metabolic pathways active and functional enough for my tastes. Ergo, my program has more strength training (which I enjoy) and less metcon (which I do like, I simply do better with less, which fits with my "Earth" type according to Poliquin).

So, here's the general outline of my current program, which includes specific strength-training work a la Rippetoe-ish programming, specific gymnastics training, joint mobility, and flexibility/yoga. I'll add where the influences came from (or are coming from in the near future).

Wednesday:

AM - If I get enough sleep the night before (I arrive home late Tuesday nights), I'll do my Z-Health joint mobility and general flexibility routine in the morning. If I need my sleep, I take it.

PM - My adult gymnastics class at Old Pueblo Gymnastics, there is no formal class set-up, I'd say this is one of the "varied, if not random" training stimuli during a week.
Thursday:

AM - SS-inspired program, done on two non-consecutive days per week, same weights used for all work sets noted

Typical warm-up includes jumping rope (progressing towards Coach Davies' 3 minute Renegade rope routine WFS as it is only text), basic Z-Health high-payoff joint mobility work and extra thoracic work, and a modified/extended version of Coach Burgener's OL warmup done with 15kg for snatch version and 20kg for clean version, then right into the weights.

Typically these sets are done on a 4 minute interval, taking 2 minute intervals between A1/A2 sets:
Back squats OR Front squats, 5 x 3
Back squats done low-bar
Front squat included to maintain OL-specific strength and neuromuscular patterns
Either type of squat sets done landing stance (set 1) then "B" stance non-dominant aka non-jerk--my right--foot forward (set 2), then the other foot forward (set 3). I learned about "B" squats through the CF site, I think they are severely underutilized and extremely valuable and functional.

Quote on the "B Squat" from the CF.com WOD entry 5/29/05:

Quote:
The "staggered stance" is ubiquitous in sport. Its advantages to forward mobility and forward and lateral stability are obvious. If an athlete found it tactically advantageous to lower his center of mass, i.e. squat, from that strong position would he need to square his stance before squatting and then reassume the staggered stance on rising to action? Common sense suggests not.

Trainer Bryce Lane of Visalia, California may have provided an answer to that question with his "B-Squat". Bryce's The Power Endurance and Flexibility Page whose tagline is "This is a place for people who don't just want to do one thing well but are interested in improving all areas of physical performance" nears a parallel evolution of CrossFit concepts.

Upper body exercise sets alternated

A1: Assisted full-ROM HSPU on parallettes 5 x 3 OR handstand holds for time, 3 x up to 60 sec.
I want to be able to do free HSPUs on parallettes, so both of these exercises are working towards it, one from the bottom up and one from the top down
A2: Weighted pull-ups OR weighted chin-ups (sternum touches bar or it doesn't count), 5 x 3 for either
I'm doing weighted pull/chin-ups based upon reading Jim Bathurst's aka Beastskills.com guy's article in the Performance Menu on "Bodyweight Skill Integration" where he said that he had witnessed folks who were very strong in weighted pull/chin-ups and/or dips being able to do a front and/or back lever their very first try. So, I made the weighted pull/chin-ups a regular part of my rotation. The dips will be added later, after I get to a good spot on the handstand stuff.
Normal deadlift OR Sumo deadlift, 1 x 5; OR Power clean OR Squat clean, 3 x 5
Too many DLs fries my adrenals. Too many squat cleans makes me notice my knees, besides the fact that the front squat is already a regular part of the rotation. I have my doubts about the longevity of OL lifting, considering that there are only 1-3 men per weight class per age group in the National Masters OL comps--not a good sign IMO, so I err on doing less rather than more. Sumo DLs are more applicable to real-life lifting situations. Normal DLs are the foundation of all good lifting mechanics. Hence I include all of them. Someone correct me if I'm wrong, but with the rotations I have above, I believe that I would go through 2 x 2 x 2 x 4 = 32 workouts before I repeated the exact same one? IMO, that would fulfill the "varied, if not random" CF tenet.
Friday:

AM - Parallette workout created from the www.american-gymnast.com parallette training guide with some additions from the CFJ article on "Combat Gymnastics". Sets done on 2 minute intervals. Bucket circles (another CFJ article) added as possible if time allows. Exercises are modified/changed as strength levels improve. While these are very low "power output" workouts, their addition to my program is irreplaceable IMO. See the statement from "What is Fitness?":


Quote:
Our use of the term “gymnastics” not only includes the traditional competitive sport that we’ve seen on TV but all activities like climbing, yoga, calisthenics, and dance where the aim is body control. It is within this realm of activities that we can develop extraordinary strength (especially upper body and trunk), flexibility, coordination, balance, agility, and accuracy. In fact, the traditional gymnast has no peer in terms of development of these skills.
[...]
Every workout [my emphasis] should contain regular gymnastic/calisthenic movements that you’ve mastered and other elements under development. Much of the rudiments of gymnastics come only with great effort and frustration – that’s O.K. The return is unprecedented and
the most frustrating elements are most beneficial - long before you’ve developed even a modicum of competency.

Noon - Basic Anusara yoga class (every class is different--"varied, if not random", besides, how can I pass up a $4 yoga class?!?)
Saturday:

Early AM - Some sort of metcon, usually picked from the previous week's WODs, I feel the most benefit when I keep it less than a half hour maximum. As these are usually done at a park, they tend to be bodyweight exercise (we have parallel dip bars, a sit-up bench, and pull-up bars, among other things) and running-based (2/3 mile loop). This workout is where I do my kipping pull-ups, I'm looking forward to learning the butterfly kip--I recently experimented with the butterfly push-up (that was fun). I enjoy the small group that shows up for this weekly event. It's more camaraderie and less competitive, which suits me just fine.

While I do enjoy the group workout, I am heavily considering doing a ring-based workout analogous to the parallette workout on this day. I believe it would be easier on the adrenals to do even less metcon, get more "arboreal" type training in, and be able to sleep to whenever I want on my Saturday morning.

Later AM - In a nod to Art Devany's Evolutionary Fitness and because I like spending time with my parents while walking the dog (she gets in her interval training chasing bunnies and quail), we go for a 2-3 mile hilly walk around their neighborhood. Sometimes I'll do hill sprints then wait for the family to catch up and walk to the next hill. A hearty breakfast for everyone usually follows.
Sunday:

Early AM - Another walk with my parents. This may be followed by a short rowing-based metcon at their house (they own a C2, unfortunately, I do not as of yet).

Later AM - The second SS-inspired workout of the week.
Rinse and repeat.

My training journal, a work in progress. I also highly suggest checking out Gant Grimes' training journal for those of you who like these ideas and want to keep more metcon around than I choose to.

I take easy weeks as determined by my general fatigue (typically gauged when I wake up in the morning), desire (or lack of) to train, residual soreness lasting longer than it should, and global stress levels (family, travel, work, etc.). This last week was an easy week where I only did the two walks and took two yoga classes.

Basically, I feel that my program encompasses all of the CF tenets (variety, randomness, functional movements, gymnastics, weightlifting, metcon, nutrition, increasing work capacity, and "relatively" high intensity) while working for me and my goals of solid fitness with longevity to my training and little/no injuries. The daily homepage WOD it is not.

I have the PMenu OL cert this coming weekend, so the next three days will have lots of OL drills in them. Next week I'll do a CFT to evaluate progress towards my slow lift goals (I may even go to the U of A Rec Center to intelligently test my bench numbers).

I think I'm going to start doing my 1 or 2 short metcons on my Mondays/Tuesdays up in Chandler/Scottsdale, as I want to get them in and I find that they are interfering with me getting in good garage gym time at home on the weekends.

I will be adding in a ring-based workout, while moving my metcon(s) around / cherrypicking / shortening them, and figuring out ways of spending even more time in handstands to get them better. I may be working out a way of spending even more time in the gymnastics facility to get the proper equipment around more of the time. Progress towards the concrete goals I mentioned earlier in this thread is what I'm after, I'll note if I've moved closer to them after these next two weeks of testing/training.

Garrett Smith
06-06-2008, 06:00 PM
Monday & Tuesday 6/2 - 6/3/08:

Worked long hours in Chandler. Did not do anything at lunch (or the rest of the day for that matter) like I had hoped. Desire to train was still pretty low until Monday night, when I spotted a park across the street from my buddy's place where I crash for the night. It appeared there was plenty of park equipment to do lots of fun stuff. I'm thinking that this will be perfect for *short* metcons on Monday night and/or early Tuesday morning. I'm thinking a little joint mobility, a short metcon, then some focused stretching will be perfect, all in less than half an hour. This will also free up my weekend mornings so I don't screw up my gymnastics training with metcon prior--it also allows me more time with my wife on my days off. Important stuff!

Wednesday 6/4/08: Adult gymnastics class.

Big accomplishment for the day was a shoulder stand on the low parallel bars. PR, as I had never tried it before. This will be added to my parallette workout in the tuck sit lift to tucked stand on parallettes, only now that will turn into a tuck sit lift to shoulder stand to tuck sit. I have not tried this yet and am shooting for one single clean rep the first time I attempt it.

Free handstands are getting steadily better. Definitely gained a second or two, and actually had one of those moments that happens early in handbalancing (I'm guessing) where I was like, :eek: "I'm balancing in a free handstand!!!", rather than just simply trying to postpone the fall...

I've decided to make the gymnastics class specifically devoted to skills that I cannot do at home. Why be redundant when I can learn new skills in a situation I only have once a week?

Other than that, a low turnout for the class didn't help motivation at all.

I'm going to start working on Coach Sommer's leg lift progression (http://gymnasticbodies.com/articles3.html) on the newly acquired stall bars at the gym.

Thursday 6/5/08: Nothing, rest. Super stressful at work. Jeez. :o

Allen Yeh
06-06-2008, 07:25 PM
Thursday 6/5/08: Nothing, rest. Super stressful at work. Jeez. :o

Ditto that.

Steven Low
06-08-2008, 07:25 PM
Nice work on the gymnastics so far. Just jump in and practice A LOT.. that's the main thing because you probably have the strength to do the stuff just not the experience and balance to execute.

And keep tight - toes pointed, squeeze legs & butt, etc. :D

Arien Malec
06-08-2008, 07:45 PM
Too many squat cleans makes me notice my knees, besides the fact that the front squat is already a regular part of the rotation. I have my doubts about the longevity of OL lifting, considering that there are only 1-3 men per weight class per age group in the National Masters OL comps--not a good sign IMO, so I err on doing less rather than more.

Have you considered learning the split clean? Allows you to handle more weight than the power clean, but not as stressful as the squat clean. Jim Schmitz had me put split practice in the rotation, and he has an article on the split in the latest Milo. It's also really fun to do.

Garrett Smith
06-09-2008, 02:06 PM
Ditto that.

Allen,
I swear something is making people crazy lately. If I was into astrology, I'd guess there was some weird situation right now...

Yael Grauer
06-09-2008, 02:09 PM
Allen,
I swear something is making people crazy lately. If I was into astrology, I'd guess there was some weird situation right now...

I blame it on the price of gas.

Garrett Smith
06-09-2008, 02:30 PM
Nice work on the gymnastics so far. Just jump in and practice A LOT.. that's the main thing because you probably have the strength to do the stuff just not the experience and balance to execute.

And keep tight - toes pointed, squeeze legs & butt, etc. :D

Thanks Steven. Time on the apparati and more flexibility work are exactly the Rx right now.

Garrett Smith
06-09-2008, 02:34 PM
I blame it on the price of gas.

I'm sure that's not helping matters...

Garrett Smith
06-09-2008, 03:39 PM
Have you considered learning the split clean? Allows you to handle more weight than the power clean, but not as stressful as the squat clean. Jim Schmitz had me put split practice in the rotation, and he has an article on the split in the latest Milo. It's also really fun to do.

Arien,
I have tried working the split clean and split snatch into my extended & modified Burgener warm-up (to learn it before I put any weight on). I noticed my knees starting to get a bit tender when I was doing the CA WOD as Rx'd. They are fine now doing my SS-inspired workouts with squats and some cleans.

Being that splits are very athletic and functional, I will likely work them in just like I did the "B" squats. Thanks for the reminder.

Man, you've got Jim Schmitz around, Gant has Mark Rippetoe. I wish I had coaches anywhere near that level around in Tucson. This last weekend with Greg and Aimee (as I'll post in a sec) at the PMenu OL seminar shows just what good coaching can do...

Garrett Smith
06-09-2008, 04:10 PM
Friday 6/6/08: Travel day to the PMenu OL seminar!

No time to work out in the AM.

Noon: Anusara "yoga hour" class.

This was the weirdest class I'd ever been to--I think they are using the $4 classes as "interview opportunities" for potential new instructors. If they were to make this teacher a regular, I'd likely find another class.

6pm: Airport workout! Stretching and pseudo-parallette work...

Yeah, I was the exercise freak in the terminal...thank G-d it wasn't busy!

Stretched hamstrings...a lot.

Parallette workout--done on the arms of the airport seats for the first part, inverted stuff towards the end was done against a concrete post, sets done on a 2 min. interval (hoping that folks didn't report me for the beeping of my watch!):

3 x 10sec. tuck sit
3 x 10sec. L-sit
3 x 10sec. Ball planche
3 sets x 1 rep Handstand straddle press back-to-wall negative-only, followed by standing straddle stretch
5 reps Headstand press
60sec. Handstand back-to-wall
5 seated pike compressions
5 seated straddle compressions
5 reps + 5 sec. hollow rocks + hollow hold
5 reps + 5 sec. superman rocks + superman hold
60sec. front plank
60sec. rear plank


Pretty tuckered out after that. Got in late and crashed at Scott and Rochelle's place (thanks for everything, you guys!).

Saturday 6/7 and Sunday 6/8/08: PMenu OL seminar.

Saturday was snatches. Lots of them. Nothing heavy was done, as form needs work.

Sunday was the clean in the AM, jerk in the PM. An impromptu max session took place at the end.

My new C&J is 105kg (PR by 7.5kg!!!, old PR set in Jan. '08).

I haven't looked it up yet to see when the last time I maxed was, but it's been at least 4 months if I had to guess. I'll post what my last clean workout was in this current program as well as the date of my last C&J PR. BTW, the jerk was what I would consider "easy" for a max--all I've been doing for "heavy" pressing has been gymnastics.

So, what conspired for the PR is likely synergistically:

A group of people watching
New & improved technique
1.5 weeks off from hard training
Hybrid programming

More OL will be making its way into my programming--I was definitely postponing anything other than the cleans until after I got some real coaching, which I finally did.

http://farm4.static.flickr.com/3255/2563147226_a4259e8ffd.jpg
Monday 6/9/08: Travel day and rest. I deserve it! :p

Yuen Sohn
06-10-2008, 01:24 PM
Garrett,
Major congratulations on the clean and jerk PR!

Nice that you blew right past the 100kg milestone :)

Garrett Smith
06-10-2008, 02:40 PM
Thanks Yoon!

It was an interesting progression, to say the least. I hadn't lifted a bar with more than about 35kg on it all weekend before we started the impromptu max progression.

Lift 1: 50kg
2: 90kg, Aimee couldn't believe we made a 40kg jump!
3: 80kg, it was set up for someone else, I did it with a push jerk
4: 97.5kg, to get the PR over with
5: 105kg, skipped right over the 102.5 and got it

I knew the 100kg mark would be a mindf*** if I didn't get it this time. I'm glad I did. I love cleans. They feel really natural to me and still leave plenty to learn. I'm pretty sure I'll always be able to jerk what I can clean. Now I need to learn to love snatches and get bodyweight over with.

After that session, I may yet decide to do an OL comp. I think the important thing will be for me to register really late, so I don't obsess & overly stress about the preparation and do things in my life/training that I wouldn't normally do. It would also allow me to skip the comp if I don't feel like it for whatever reason. Other people may not agree with that reasoning, which is cool. That's why this is my log...

I still feel bad for skipping out on a relatively recent triathlon that I was entered in because I finally admitted to myself that I really dislike distance swimming, enough to quit doing it forever (at least until the icecaps melt, natch). My dad always taught me the "winners never quit - quitters never win" stuff. Quitting that comp left me with a bad taste in my mouth so I'd like to avoid doing that again.

Finally,

Tuesday 6/10/08: Building up to Tabatas

Joint mobility
Lots of hamstring stretching, noticing improvement almost every time. Using about 5 or 6 different stretches. I will have my pancake!!!

Double Tabata, 1 round of
Kipping push-ups 17, chest touch at bottom and extended elbows at top
V-ups 11, touching hands/head to ground and tops of pointed feet

I refuse to ruin my adult gymnastics class tomorrow with extreme soreness, so I'm moving into these one round at a time.

Garrett Smith
06-15-2008, 04:47 PM
Wednesday 6/11/08: Adult gymnastics class

Interesting things included

Quadrupedal movements
Did an L-sit to shoulder stand on low parallel bars, couldn't quite come out of it well
Free handstands just keep getting better and better
20' rope climb in L-sit
Worked on tap swings on low bar

Thursday 6/12/08: SS-inspired workout

500 basic bounces jump rope, missed one about #480
Joint mobility
3 reps of each type of squat with the bar

All sets done on 4 min. interval, 2 min. taken between supersets of chin-ups and handstand holds

Back Squats: 92.5kg x 5reps x 3sets, done "normal" - "B" right - "B" left

Chin-ups: 7.5# x 5,3,3, sternum to bar, I'm always tired on these the morning after gymnastics class
Parallette handstand holds for time: 45sec. x 3, balance checked with feet on garage ceiling, not very hard at all so I'll keep increasing the time

Deadlift: 107.5kg x 5, definitely noticed low energy by this point, I need more sleep and effort put into my recovery

Friday 6/13/08: Ring workout (new!)

Ring support: 10sec. x 2, keeping the arms off of the straps
Hanging L-sit: 10sec. x 2
Front tuck lever to back tuck lever: 10sec. hold at each position
Back tuck lever to front tuck lever: 10 sec. hold at each position
Ring dips: 3, working on good support and full depth
Ring push-ups plus: 3, mature support at top of push-up during plus movements

Some one-leg balance work to finish.

Something tweaked in my right lat during the first front tuck lever. Nothing major, just a muscle got a little angry. Chiropractic adjustment this afternoon was needed and appreciated.

Saturday 6/14/08: Walk and row

~2.5 mile hilly walk

20 rounds of 20sec. hard row, 40sec. rest, goal was to maintain above 275W average each round, this was easily done and 300W/round is the goal next time (as it was almost done this time)

Moved some furniture for some friends.

Sunday 6/15/08: Walk

~2.5 mile mildly hilly walk

Since this weekend's workouts weren't quite what I wanted or intended, I'm going to get a good workout in tomorrow morning before I go up to Chandler for the entire week. I'm hoping to get in some good workouts at the new CFSW in Tempe, maybe some at the park and over lunch breaks as well. We'll see.

Garrett Smith
06-16-2008, 02:13 PM
I've been watching other PMenu folks' training journals--if I didn't see that other people's workout schedules were about as screwy as mine lately, I'd feel bad. However, it looks like something in the air is messing with everybody. Oh well. Life is change, change is good.

As in, I thought I'd do a workout before I left home for the two hour drive today. I woke up more sore than I'd like (I talked to my wife, an ex-gymnast, and basically figured out this soreness in my mid-back is likely from my attempted and horribly incorrect tap swings at gymnastics class). Argh. So, the soreness led to a lack of motivation.

I'm in Chandler all week until Friday. I drove and packed my parallettes, doorjamb pull-up grips from Lifeline, jump rope, OL shoes, and DL socks. I'll be doing some lunchtime office workouts, some park workouts, and maybe I'll even be able to make it by Ken's gym in Tempe to see the new place.

Monday 6/16/08: Z-Health and Tabatas at work over lunch break.

I felt much better about myself after doing these. It's nice to have a cool, dim room with space that I can shut the door on to do a short workout. Very relaxing, at least until the Tabatas...:D

1pm

Z-Health, R-Phase and I-Phase mixed
2 pumps
Lunge stretch rotation/flows

2 rounds of double Tabatas.

Kipping push-ups - 16, 16
V-ups - 10, 10

7:30pm - Went to the park by my buddy's house to check out the Par Course there. All the pull-up stuff is way too low for good kips, I can hit my knees on the ground doing full ROM dips, and it is just relatively a joke. I decided to work on Leo's butterfly kip progressions as well as I could on the available "parallel" monkey bars (I couldn't really hook the heels back like I need to though due to the bars being too low, I was able to get a feel for it though...). It was tiring enough the first time, as is any new skill movement. I look forward to adding that movement to the repertoire!

Greg Davis
06-17-2008, 05:21 AM
Doc G, more than your actual workouts, your log is interesting to just see how you work training around your schedule. Always a good read.

Something I've been working on lately, given that I've been moving towards 2 meals a day (lunch + dinner), gives me "empty stomach time" to do workouts/stretching/mobility.

So in the morning I can get a 'session' in, then after lunch when I get empty again, I can go do something with friends like indoor climbing, and just push my dinner back. Its like before each meal I'm always feeling like doing something even if its just mobility or bridge work. And just tier it easy/hard to avoid overtraining. Sometimes extremely brief workouts.

Lots of flexibility and more randomness.

Garrett Smith
06-17-2008, 07:57 AM
Greg, glad you like how I work the schedules...sometimes I wish my schedule was more regular, then I remember that I tend to rebel from regularity after so many weeks...that's a common thing for me.

Being flexible while being consistent is key. I love my AM workouts on an empty stomach, then lunch and dinner later. I did recently realize that I haven't been doing enough 20+ hour fasts, as my digestion/energy has gotten very used to a regular lunch schedule. That will be remedied.

I'm really liking my "newer" brief lunch workouts. Double Tabatas (at least in the working-up phase so far) are nice in that respect.

Garrett Smith
06-17-2008, 07:14 PM
Tuesday 6/17/08: Let the suck begin (and end soon).

D-mmit. I think I'm coming down with something. Sore throat in full effect. Lack of sleep and excessive work/life stress is adding up, I guess. Blurg.

:mad: :( :mad: :(

I have been fasting since last night except for some coffee and green tea. Skipped planned lunch today. Going on about 22 hours right now. I will likely feel worse if I eat (based on past Black Box results), so I'm skipping dinner too. I'm not actually hungry, which is a sign to me that my body doesn't mind the fast right now (it's simply my brain that thinks I need some food).

At least I can sleep in a bit tomorrow. Arrrrrrgh.

Garrett Smith
06-19-2008, 08:55 AM
Ended up fasting for ~48 hours. Obviously no working out took place.

Breaking the fast consisted of low carb goodness:
1.25 pounds of raw lamb with olive oil, sea salt, and crushed garlic

Soup made of:
*Fat cut off the lamb steaks with the leg bone pieces cooked in the soup as well
*~1 pound of cauliflower
*1 packet of organic chives
*32 oz. of organic free-range chicken broth
*Sea salt & ground pepper
*Crushed ginger & garlic
Brought to a boil and then a low simmer for 20 minutes...yum.

That was some good soup!

Sore throat is now gone (it's Thursday 6/19/08), now I believe the junk is coming out as I have the good old runny + stuffy nose combo with mild tightness in the chest--signs to me that my body is getting rid of it.

Why was I so concerned with this? Because I've had several extended family members put out for multiple days with symptoms ranging from vomiting to diarrhea to body aches. I wasn't going to fool around, especially after being exposed to two people in the last week who had it. If this is all I get, I'm very grateful--it didn't even make me stay home from work, not much worse than many people's allergy symptoms (and this will go away!).

Anyway, no working out today. We'll see about tomorrow. Definitely will be doing my normal walks on the weekend.

Tall coffee with a shot of espresso started the morning. I'm taking a packet of Emergen-C w/ MSM on the hour today. Lots of green tea (it's what I have available away from home). Going to lay down and rest over lunch hour, maybe have some liver tabs. I'm not concerned at this point, I'm on the mend.

Added: Tapping test score: 40.

Derek Simonds
06-24-2008, 06:52 AM
I fought the same cold, runny nose, sore throat crap over the last 10 days.

I saw your picture on the front page. Very Nice PR.

Garrett Smith
06-24-2008, 07:58 AM
Thanks, Derek.

No working out 6/18 - 6/22/08. Still stuffy/snotty and just not feeling it. Oh well, a small issue in the grand scheme of things.

I will be doing a salivary hormone test of thyroid, adrenals, and sex hormones this coming weekend. It's about time. So I've been skipping my adrenal powder and licorice extract as they would skew the results.

Those of you out there who own a small business and remember your first pregnancy and have weekly travel may understand the extraneous toll that seems to be occurring to my reserves. This too shall pass.

Monday 6/23/08: Butterfly pull-up practice.

Went to a different park by my buddy's house in Scottsdale. This one had higher parallel pull-up bars, nearly perfect for working on the butterfly kip. I'm slowly getting the hang of it--not so sure I like it (it feels somewhat contrived). That being said, Leo's tutorial on the subject is brilliant. Probably did about 20 actual pull-ups in total. Scottsdale is still freakin' hot at 7:30pm at night, it's disgusting--it's probably still over 100 degrees.

Slept like crap last night--tossing and turning. Couldn't figure out why (besides sleeping on a big uneven cushion on the floor, natch). My buddy said the same thing this morning, that he tossed and turned all night as well. Jeez. I'd like for something to go right lately.

Going to continuing ed for free tonight, 4 hours worth. Driving home early tomorrow AM. Gymnastics tomorrow night.

Started work on a new training blog. Will announce it soon.

Garrett Smith
06-24-2008, 02:44 PM
Tuesday 6/24/08: In-office workout in Chandler

Joint mobility

Tiger balance aka forearm stand: 5 seconds

Ball planche on floor: 5 seconds

Erbs (from Coach Sommer's new post today) headstand to tuck planche push-up to headstand aka "HeS press up to planche pushup"up:

1st attempt - came down too fast, touched feet to floor before hitting tuck planche, completed push-up

2nd attempt - came down better into the tuck planche, lost tension and touched feet to floor, then completed push-up

Double Tabatas, 2 rounds of
V-ups: 12, 10
Strict push-ups, touching nose and chest to floor: 15, 13

Saving myself for adult gymnastics tomorrow, especially with crappy sleep last night and a late bedtime + EARLY drive tomorrow AM (2 hour drive with patients starting at 8am!).

Off-topic...whatever happened to the CFJ "honest push-ups" and the sternum-to-bar pull-ups anyway? Not enough power output, I guess...

Garrett Smith
06-30-2008, 02:47 PM
Wednesday 6/25/08: Adult Gymnastics class.

One item of note, a PR: L-sit to shoulder stand to L-sit on P-bars.

Handstands and handstand walking continually improving, even considering how little I've been exercising lately.

Tried some big swings and almost did an inlocate or dislocate, I don't know which is which yet. That seems like hell on the shoulders and I don't think I'll be messing with it anymore.

As I'll soon be spending much more time in the gymnastics facility, I may be reworking the program yet again due to increased availability of real equipment (and the soft floor!).

Thursday & Friday, 6/26 - 6/27/08: No workout.

Super busy at work, starting early, getting done late, and meetings over lunchtime. Geez.

Started myself as of Friday on a new supplement regimen to restore what I believe to be flagging adrenals and testosterone levels. Looking forward to it.

Saturday 6/28/08: Walk with the parents.

~2 mile mildly hilly walk with the parents.

Then spent the rest of the day in a first-timer pregnancy class at the hospital. Not my cup of tea, but my wife wants to know everything about everything...

Sunday 6/29/08: Walk, squat workout, yoga.

I believe the supplement regimen is working. My desire to train has returned with a vengeance, the excessive phlegm (allergy-like symptoms, which are not normal for me) is abating. Other easy-to-observe external signs of testosterone levels are also improving, and it has only been a couple of days.

6:30am - ~2.5 mile mildly hilly walk with the parents.

12pm - Trimming trees in the 100+ degree heat.

2pm - Workout at the UA Student Rec Center on a free daily pass.

I was kicked out of the house as my very pregnant wife was throwing a baby shower for her even more pregnant girlfriend. So, I went back to the old stomping grounds (I was the head trainer at the Rec Center back in '99, they still use my pictures of training people on their promo materials!).

Decided to get all the soreness out of the way today, since I go to Chandler for the next two days, it will have time to work itself out.

The planned workout was 5 singles each of overhead squat, front squat, and back squat. I had to use a mix of kilo bumpers and pound iron plates, so some of the numbers seem funny. Here's how it went down.
Joint mobility, basics
Snatch warmup, done with 20kg bar

Overhead squat
70kg x 1
79 x 1
88 x 1
90.5 x 1 PR
95 fail

Comments: My old workout log at CF.com seems to have disappeared, so I'm going off of memory, I believe my old PR was BW back when I weighed 190#, now I'm about 177# and my new PR is ~199#!!!). Also, very important, was the fact that my overhead stability was NOT the issue, it was getting out of the rock-bottom squat. I actually attempted 2 more bounces out of the bottom to get up, only when that failed did I drop the weight.
Front squat
90kg x 1
99 x 1
108 x 1
120 fail
111 x 1 (pretty much ties my old PR of 111.5kg, so that's good)

Comments: I had to choose between the lesser of two evils in the front and back squatting. #1 - Face the mirror, or #2 - turn around and have to back into the rack when done lifting. I chose #1 and set up a focal point near the bottom of the mirror. I really dislike lifting in front of mirrors now (as opposed to before in my BBing days at the Rec Center). Even with a low focal point, I still feel that the mirrors screwed me up.
Back squat:
113kg x 1
120 x 1
129 x 1
134 fail
79kg x 20 reps

Comments: My recovery pathways were definitely not what they were previously, considering I haven't squatted in 2+ weeks, so the final sets were pretty tough. Not getting anywhere near a PR here. Instead of the final single, I decided to get in a little "20-rep squat" style finisher. Loaded the bar to approximately BW and pounded out 20 reps. About half were done with no extra breaths between reps, half with one full breath taken between reps. Quads were on the verge of cramping afterwards.
4pm: Anusara "yoga hour".

This was a nice finisher. After this day, I went home and polished off most of the food that was left from the shower...:D

Garrett Smith
07-01-2008, 07:59 AM
Monday 6/30/08: Gymnastics workout in the park in Chandler

7:45pm

No warm-up

Alternated sets of
Extended tuck front lever: 15sec. x 4 sets
Extended tuck back lever: 15sec. x 4

Handstand practice done between sets, I'm definitely a bit out of practice, then again it was on grass and I wasn't rolling out since I'm trying to learn the "cartwheel" step-out so I can practice on any surface

Commando chin-ups: 4 reps x 2 sets, alternated forward hands, alternated sides the head came up on each rep, and touched the top of the shoulder to the bar each rep

Nice quick workout. Will be doing more handstands and ball planches at lunch tomorrow.

Allen Yeh
07-01-2008, 08:15 AM
Nice OHS PR. Strange how now that you can do that much weight the OHS seems easy. I remember a year ago when I was struggling with 135#'s and now 195 for a double was surprisingly easy.

Garrett Smith
07-01-2008, 10:31 AM
Thanks Allen.

Now to get my squat numbers further up so that I can get the BW snatch!

Garrett Smith
07-01-2008, 02:26 PM
Tuesday 7/1/08: In-office workout in Chandler, "gymnastical jackassery" (normal PMenu folks should know where I got that reference)

I think I got about 1 hour of sleep last night. I don't want to go into the "whys". I felt OK this morning until about noon, when I yawned about 4 times in front of a patient. Not acceptable. Need coffee, especially when I have a 2-hour drive starting at 7pm...

So, lunch hour rolls around, here's how it goes.


Drive quickly to Starbucks for a Grande coffee with two shots of espresso, hurry back
Decide on workout (handstands and attempts at presses-to-handstand)
Workout: Three alternating supersets of untimed back-to-wall handstands (moving hands further away from the wall to work on balance and concentrating on maintaining the hollow) and back-on-the-wall presses to handstand from the floor

Results:

Realized that I really need to work more on my hollow position in handstand against the wall before I go trying more free handstands and creating really bad arching habits (it's hard to do a "straight" handstand, anyone who can do a "straight" handstand can do an "arched" handstand, but it doesn't go the other way)
On the third attempt, after moving my fingertips about a foot away from the wall, trusting my finger/wrist/shoulder strength to support me, creating the necessary tension, and really concentrating on getting my hips over my hands before trying to lift off, I finally did a back-on-the-wall press to handstand!!! (PR!) It was amazing to feel my feet lift off the floor with so much less effort than I had been putting in before! Definitely one of those "holy crap I'm actually doing this!" moments...
My hamstring flexibility is still a major limiting factor in so many aspects of my training. I have decided that there will be no more rest periods in the gymnastics workouts--only work sets with the in-between time filled with hamstring stretches and abdominal compression exercises (active hamstring flexibility). That should remedy that issue relatively quickly, along with continued 1-2x/week yoga classes.
Followed by a quick lunch of 20 liver tabs washed down with the coffee, a handful of raisins, several handfuls of sunflower seeds, and a free sample of Salba (fancy chia seed supplement, figured I'd try it out). A double sample of whey protein awaits for the drive home...

I feel much better now! PRs, coffee, and food can do that, I guess... :D

Gant Grimes
07-01-2008, 03:21 PM
Your jackassery is coming along nicely.

Garrett Smith
07-01-2008, 05:04 PM
Thank you. I much prefer it to "strongman tomfoolery".

Camille Lore
07-03-2008, 12:39 PM
Hi Dr. G! Was just checking out your log. Interesting stuff- I was surprised to see that you drink coffee! I'm taking an adult gymnastics class too, so it's been neat to see what you're been working on and realizing.
Just wanted to say hi.

Garrett Smith
07-03-2008, 01:36 PM
Hi Camille!

About the coffee, I just recently cut out my regular morning coffee to work on my adrenals a bit. Started on a new protocol from Guna (http://www.gunainc.com) including some adaptogenic herbs and homeopathics, along with the adrenal powder. Seems to be working pretty darn well so far. I'll likely still have a cup or two on the weekends or when I have my super long days working in Chandler.

As for the adult gymnastics class this week--

Wednesday 7/3/08: Rest day, not planned. No gymnastics class, as the gym is closed for the week. I spoke with the gym owner about future collaboration during the normal workout time instead.

Also, my home gym is full of crap that I need to put on Craigslist and EBay, so it is hard to train there right now. We're also in the process of painting two rooms (the baby's room being the main concern).

Monday was a sad day. I disassembled my OL platform at the office, as it will be moved to a new location soon enough. I also have to take home my other squat rack and squat stands (which will put even more crap in my garage, I already have a squat rack there). I'm going to put the particle board from the platform down on the floor in the garage so I'll finally have a good place for cleans (no jerks or snatches, the roof is too low).

I'm in a real state of flux right now, so the workouts will likely get a bit sporadic and disheveled. C'est la vie. Old things must end to make way for new things, or "out of great chaos comes great opportunity".

No workout yet today, had my teeth cleaned at my parents' dental office early this morning, just finished lunch, and Cori & I have the final birthing class with the midwife's assistant tonight...although, I do see some open space in the afternoon schedule...we'll see.

Garrett Smith
07-04-2008, 05:54 PM
Thursday 7/3/08: Rest day, not planned. Nothing happened like I said it might. At least the final birthing class was last night, so my Thursday nights are freed up again!

Friday 7/4/08: OL technique workout.

I wanted to do all technique today, both on snatch and clean.

Jump rope, 250 reps, no mistake
Joint mobility
Handstand practice

Snatch work, done with 15kg bar, 3 reps of each drill unless otherwise noted, short rests taken as necessary:

Snatch-grip shrugs (to wake up the traps, I need that)
High hang snatch pulls
Mid-thigh high pulls
Muscle snatch
Power snatch lands
Power snatch high hang / mid-thigh / above knee / below knee / floor (1 rep each)
Overhead squat
Pressing snatch balance
Heaving snatch balance
Tall snatch
Squat snatch high hang / mid-thigh / above knee / below knee (1 rep each)
Snatch

Clean work, done with a 20kg bar:

Clean-grip shrugs
High hang clean pulls
Mid-thigh clean high pulls
Muscle clean
Power clean lands
Power clean high hang / mid-thigh / above knee / below knee / floor (1 rep each)
Front squat
Tall clean
Squat clean high hang / mid-thigh / above knee / below knee (1 rep each)
Clean

Snatch work repeated with 24kg.

Clean work repeated with 29kg.

Got a good sweat going, got the CNS into the OL grooves again. Looking forward to integrating more OL work into my SS-inspired rotations. Should be fun.

Timothy Holmes
07-04-2008, 09:12 PM
That looks like a very comprehensive OL technique workout. I hope you don't mind much, I'm going to have to steal it... :D

sarena kopciel
07-05-2008, 07:32 PM
Nice Dr. G:-)
Baby time rolling around real soon!

Garrett Smith
07-08-2008, 05:29 PM
Timothy,
Feel free to steal it.

Sarena,
I think we're at 32 weeks now...Cori just went to the midwife for another visit today...due to some recent developments, I may have our midwife using one of the rooms in my office!

OK, on to the goods...

Saturday 7/5/08: Walk.

Hilly ~2.5mile walk with me mum.

Sunday 7/6/08: Walk.

Mildly hilly ~3 mile walk with the parents.

Started to do a workout in the evening, it was dang hot & humid, motivation wasn't there, called it a day after the first back-on-the-wall press to handstand. Bah. Stress is a bitch.

In general, did lots of stuff around the house and in the gym so I was pretty active all things considered. Things are likely to get more hectic schedule-wise before they get better, hopefully within a two-week period for all of the developments. This too shall pass.

Monday 7/7/08: SS-inspired workout, lunchtime gymnastics

Working my way back into the squats and deads. I'm refiguring my upper body exercises yet again.

8am.

Back Squat 90kg x 3reps x 3 sets. Done on a 4 minute interval. Did 92.5kg for 3sets x 5reps last time (like 3 or 4 weeks ago now?!?), so I took it down a bit in both weight and reps. As always, done "normal stance, B stance right forward, B stance left forward."

Supersetted on a 2 minute interval between exercises:

Ring 360 pull in advanced tuck with 2 second pause, 3 sets x 1rep. Inverted hang to front advanced tuck to inverted hang to back advanced tuck. Reversed the front/back each set for more balance.
Parallette tuck sit lift to ball planche, 3 x 1. Hard to pause on tuck sit lift at this point, got the 2 second pause on the ball planches. Also reversed order for more balance.

Sumo Deadlift 100kg x 3 reps. Pretty tuckered out at this point. Took it easy on the weight and reps.

1pm.

3 Tri-sets of:

Hanging tuck L's (http://gymnasticbodies.com/articles3.html) held for 10 sec. each, done against a door using the Lifeline USA Power-Up Chin-Up handles
Headstand to ball planche erbs, still working on not touching my toes to the ground after the press up--still not getting it yet (false PR the other day, I realized!)
Floor handstand holds, back-to-wall, going for form NOT time, moving hands further away from wall, trying to kick up without touching wall, working on hollow position and overbalance / finger pressure

Tuesday 7/8/08: Office lunch gymnastic workout.

Joint mobility
Hamstring stretching

3 supersets of:

Hanging "almost an" L for 10 seconds
Back-on-the-wall straddle press to handstand with hold at the top, the extra handstand form work is definitely paying off

More hamstring stretching

Seated pike compressions, 5 reps
Inverted pike compressions, 5 reps
Seated straddle compressions, 5 reps
Inverted straddle compressions, 5 reps

I will have functionally flexible hamstrings!!! This I vow...:cool:

Garrett Smith
07-14-2008, 05:17 PM
Wednesday 7/9/08: Adult gymnastics.

Nothing exciting. The summertime has killed attendance. Worked on spotted free handstands, definitely learned some things from having a trusted spotter.

Handstands will be a part of every workout until they are satisfactory. By satisfactory, I mean a full 1 minute free handstand.

Thursday 7/10/08: Rest day, unplanned.

Needed the sleep, plus a late night strategic meeting.

Friday 7/11/08: New yoga class.

Bigtime meeting during the day--it went well. Lots of the stress I'd been having has been resolved as of that being done.

6pm - "Power Hour" Anusara Yoga class, taught by Darren Rhodes, the owner of the studio. This is a tough class, fast-moving, using some intermediate postures. Definitely left me tired and feeling it until Monday...I'll be going back, as it is what I want out of yoga and it only costs $6/class.

Gym is still full of crap, will be fixed this weekend.

Saturday 7/12/08: Walk.

~2.5 mile hilly walk with the dog.

Sunday 7/13/08: Moving gym stuff.

Brought home the rest of the stall mats, the squat rack (heavy!), and the rest of the wood from the now-defunct outdoor OL platform that was at my office. I hate moving stall mats.

On a positive note:

I now have an OL platform in my garage. It may only be suitable for cleans (due to the ceiling height), but I'll take it.
The act of bringing home more stuff to fit into the gym required a wholesale rearrangement of stuff. This led to more space in the gym than I had before. Nice.
There will be an EBay sale made of many of the fitness trinkets that I've accumulated over the years that I don't use any more. The $$ will be used to buy some new shoes--I haven't decided which ones yet (Free 3.0s, FiveFingers, or those other moccasin-like ones from the NYT article...).

Monday 7/14/08: In-office lunchtime workout.

Standing hamstring stretches
Both "Death" hip flexor stretches

3 supersets of:

Back-to-wall handstand, going for form and time away from wall
Hanging L-sit, 10 seconds

Then,

Back-to-wall handstand, going for form and time away from wall
On floor, inverted straddle pike compressions & stretching and seated straddle pike compressions & stretching

Then,

Back-to-wall handstand, going for form and time away from wall
On floor, inverted pike compressions & stretching and seated pike compressions & stretching

Finally,
One back-on-the-wall press to handstand, holding free handstand for 8 full seconds. NICE. Good day.

Did some random handstands throughout the day.

Derek Simonds
07-14-2008, 07:39 PM
Wow. Seems like you have had quite a bit going on lately. Glad that the meeting last week got some of the stress resolved.

Handstand work and all around gymnastics jackasserdy is looking good.

Garrett Smith
07-15-2008, 03:12 PM
Muchas gracias, Derek.

Tuesday 7/15/08: In-office lunchtime workout.

Basically the same stuff as yesterday, worked the hip flexor and hamstring stretches into the alternating sets today.

Handstands were not as good as yesterday. Probably fatigue. Did hit a nice free handstand without touching the wall at all on the third set into it, held for about 4 seconds before coming down. Baby steps...:)

--

I am re-prioritizing my goals for a short while. I am going to emphasize fixie cycling for a short while, along with some high rep back squats, so that I can conquer this outrageous hill (yes, simply ONE hill) by my house. I've always wanted to do it, and the "athlete" thread reminded me of how nice it is to have a concrete goal. I don't believe this will take much longer than a month of strict training. The upper body goal will remain a 1' free handstand. Other items (OL, front lever, back lever) will fit in as able. I'm looking forward to it, and the spinning bike at my house will allow me to do training even during the monsoon rain season that we're in down here in the Southwest...

Camille Lore
07-16-2008, 08:42 AM
Good stuff. I too have a hill near my house that I'd like to conquer-about 1100 feet worth of elevation, so I can relate. Good luck!

Garrett Smith
07-16-2008, 09:58 AM
Back when I was triathlon-ing, on a bike with many gears, I made it 2/3 of the way up the hill doing the switchback technique. Now I'm 10# heavier, I only have one gear (and short crank arms!), and I want to go straight up.

Actually, I don't doubt that I can do it with proper training, one of my major concerns is mechanical failure of the bike! The creaking on hills of less stature worries me a little...

Garrett Smith
07-20-2008, 05:20 PM
Wednesday & Thursday, 7/16 & 7/17/08: More baby/preggo classes and unplanned rest.

Blurg.

Friday 7/18/08: "Power Hour" yoga.

Same class as last week. Easier this time. I'm already noticing the forward bends and back bends improving. One thing that is different about this class is it is definitely high in repetitions and not in holding poses for very long--this is a plus in my book and works better to stretch the muscles (not the ligaments!).

My half wheel was much more open, and I was able to touch my forehead to my knee (pike pancake) on single leg forward bends and double leg forward bends. This is a good sign that stuff is working!!!

Saturday 7/19/08: Hilly walk.

~2.5 mile hilly walk with me mum and the dog.

Had a headache all night and into the morning. Didn't know why. Baby classes for the first half of the day, patients at the office the last half of the day. Body aches and feverish feelings at the end of the day.

For some reason, I knew I wasn't getting sick, I felt this was my body blowing off all the stress that ended about a week ago. So, I ate a really good dinner, slept in, and I feel pretty much fine today (as in Sunday).

Sunday 7/20/08: Hilly walk.

EDITED:

~1/2 mile hilly walk. Done in the afternoon rather than the usual early morning, due to sleeping in (a rarity). Cut way short when I realized my dog Daisy had somehow torn off about 1/2 of the outer layer of one of the pads of her right front paw. So, we went home early and I did:

20 rounds of 20sec. C2 row / 40 seconds rest. Goal was to maintain >300W per round. This was managed, next goal is 305.

Planning on getting started on a new workout program this week. Nothing that different from what I have been doing, simply subbing in some more cycling. Looking forward to it.

sarena kopciel
07-20-2008, 05:24 PM
CHange is generally good!! And sleepin in is a blessing:-)

Garrett Smith
07-21-2008, 02:16 PM
"Out of great chaos comes great opportunity"...I keep reminding myself of that one.

Slept in this morning too.

My new short-term goals are as follows, by priority:

Ride my fixed-gear bike non-stop & straight up (no switchbacking) the monstrous Snyder road hill by my house (I can probably do about halfway up right now)
Kick up to, hold, and come down under control from a one full minute free handstand (with a spot or a wall, I'm between 5-10 seconds, kick-ups are still extremely tough for me to hit)
Back lever (I'm several degrees short)
Front lever (I'm at an advanced tuck currently, I can almost hit the one leg extended version)

So, I've modified my workout rotations to include more cycling, direct leg work and handstands every time. I'll figure out how to put in the levers--but since the handstand is more skill work and skills require time devoted to them (rather than simply effort), I'm prioritizing my time to them to get them good and then maintenance will be much easier.

Monday 7/21/08: In-office gymnastics workout in Chandler.

Joint mobility (foot/ankle, pelvis, lumbar, thoracic, cervical, 3 reps each)
Dynamic stretching (bootstrappers, halfway death stretch, 15 reps each)

3 rotated sets of:

Back to wall handstands--1 rep, a rep was only counted after 5 good seconds away from the wall were obtained
Pistols--5 reps x 3 sets, alternated left and right legs (like riding a bike!)
Hanging "almost L" sits (against the door)--10 seconds
One of the following sets of hamstring stretches in each rotation:

Standing, 20 sec. back & legs locked, 20 sec. back locked & knees bent
Straddle pike, inverted 20 sec. + 5 compressions, seated 20 sec. + 5 compressions
Pike, inverted 20 sec. + 5 compressions, seated 20 sec. + 5 compressions


Then finished my lunch of liver tabs, Brazil nuts, and coffee.

John Alston
07-21-2008, 07:56 PM
Wednesday 6/25/08:

Started myself as of Friday on a new supplement regimen to restore what I believe to be flagging adrenals and testosterone levels. Looking forward to it.


Anything worth sharing?

Garrett Smith
07-22-2008, 07:45 AM
John,
Didn't know you wandered around this little corner of the PMenu!

Basically, I'm doing:
An herbal adaptogen combination in the morning (from Guna)
Combination homeopathics from Guna Biotherapeutics (http://www.gunainc.com/AllLanguages/Contenuto/Contenuto.asp?SelectionMenu=-1046) throughout the day

Every single person I have utilized the Guna protocols with so far has had positive results in some aspect. The adaptogen compound is incredible (and I've taken a few).

Slow, steady, and consistent improvement (slow enough as to often take the improvements for granted until noted by a third party sometimes) are the order of the day for these products. I've been thoroughly impressed. I will be starting my second round tomorrow (a round takes about a month, then a re-assessment determines where our treatment is focused on for the next round). I say slow, but when results are noted within a month for very chronic and complex issues, that's actually pretty fast.

FYI, I got turned onto these products by word-of-mouth of my colleagues--particularly another male ND I know who does quite a bit of heavy training and he highly recommended their hormone-oriented protocols. This is someone who doesn't hesitate to prescribe hormones either, so an endorsement of a homeopathically-based combination was a surprise to me. I haven't been disappointed so far!

If you're interested in discussing this further, feel free to PM me.

Garrett Smith
07-27-2008, 03:26 PM
Wednesday 7/23/08: Adult gymnastics class.

Mostly handstands alternated with rope climbs. On a face-to-wall handstand, I really discovered the "sweet spot" on a handstand. Then went out to the floor, kicked up to a free handstand, and held it for about ten seconds. Wow. This is so much fun to learn. I get so much more out of this than simply adding plates to a bar (which is fun in its own way, just very different).

Rope climbs really haven't suffered as I thought they might considering the general balance towards pushing (handstands) and not pulling in my current program. Nice.

Also did a back lever--hit the parallel-to-floor position for a good second, couldn't pull out of it. Good day. :D

Thursday 7/24/08: Planned rest day.

Friday 7/25/08: Handstands, density squats and deads.

7am
Handstand

10 sets of each exercise, alternating exercises, done on the minute:

Bodyweight back squat, 2 reps
Bodyweight deadlift, 2 reps

This will be increased over the next two workouts to 10 sets of each, then to 20 sets, to a total of 40 reps of each exercise. Progressions will be done in typical Density Training style. End goal is one set of each exercise of 20 reps straight through (hence the 40 total training reps), one minute rest between those sets, no resting or pausing between reps. I figure that this will help my hill biking. This is a short-term solution to a relatively short-term goal (the Snyder hill). It's also metcon-ish.

Saturday 7/26/08: Hilly walk. Hot yoga, handstands, squats.

7am
~2.5 mile hilly walk with the parents and the dog.

4pm

1 cycle through the Bikram yoga postures (not 2) in my 96-degree and humid garage, then
Handstands (2) and air squats (2 sets of 20, building up in speed), alternated sets

I enjoyed the Bikram yoga, which I have done at a studio before. I think a combination of FlowFit and Bikram would be very satisfying.

Sunday 7/27/08: Hilly walk.

7am
~2.5 mile hilly walk with me mum. May add something later, may not.

5:30pm
2 Handstands

Z-Health joint mobility, toe-to-head, mixture of R- and I-Phase

Handstand

1 "Pump"

16 alternating rounds, done on a 1 minute interval of:

Bodyweight back squats
Bodyweight deadlifts, done with hook grip and "jump" stance

Shoulder stretches, found a new one to work on the bottom hand flexibility for the over & under behind-the-back grab

Handstand

--

Next weekend I need to get on the bike.

Gittit Shwartz
07-27-2008, 03:44 PM
"High intensity training (regardless of how intensity is defined) is used for a short term for peaking. Used over a long haul it leads to injuries, overtraining, and plateaus."--Pavel Tsatsouline

Dr. G, I love the new addition to your signature! In fact I find myself repeating it to myself like a mantra every time I start fretting that I'm not doing enough.

Garrett Smith
07-27-2008, 08:00 PM
Glad you like it, Gittit.

It's not a new idea, it's just been forgotten & outright discarded by some these days.

Derek Simonds
07-28-2008, 07:45 AM
Nice week. I was doing gymnastics at the beach with the kids all weekend. I hit a 5 second free handstand and was overjoyed with it. Of course Jr had to go and do one for 10 seconds just to show me up. He also just got his round off back handspring but isn't confident doing it anywhere but the gym floor. I am ok with that completely. He does however has his front hand spring and I don't know where that came from but he was throwing it all over the beach.

Looks like you got everything kind of nailed down. Glad you are enjoying the preggo classes. :D

Garrett Smith
07-28-2008, 02:14 PM
Thanks Derek. The new program is working pretty well so far. I'm hoping I can get this hill climb done before the baby arrives! Speaking of the little girl, I got to spend some early dad time putting together kid stuff (stroller, bouncy chair, and an Amby Swing). We're at 35 weeks and counting down...:D :eek: !!! Cori is pretty darn uncomfortable, but she'll make it.

Monday 7/28/08: In-office gymnastics workout in Chandler.

Joint mobility (foot/ankle, pelvis, lumbar, thoracic, cervical, 3 reps each)
Dynamic stretching (bootstrappers, halfway death stretch, 15 reps each)

3 rotated sets of:

Back to wall handstands--1 rep, a rep was only counted after 5 good seconds away from the wall were obtained
Pistols--5 reps x 3 sets, alternated left and right legs (like riding a bike!)
Hanging "almost L" sits (against the door)--10 seconds
One of the following sets of hamstring stretches in each rotation:

Standing, 20 sec. back & legs locked, 20 sec. back locked & knees bent
Straddle pike, inverted 20 sec. + 5 compressions, seated 20 sec. + 5 compressions
Pike, inverted 20 sec. + 5 compressions, seated 20 sec. + 5 compressions


In the third handstand set, I hit a PR. I kicked up, one soft heel touch on the wall, then held a free handstand for 16 seconds. I was actually able to come to some point of "relaxation", as much as that can happen in a handstand, about halfway through it. Happy day. This goal will be happening within two months.

It's hard to believe that in the Tactical Strength Challenge I entered back in 2005 that I did 11 straight pistols on each leg holding a 53# KB. While 5 alternating pistols isn't hard right now, that old mark seems so far away. I'm using that thought to remind me of how much progress can be made when the goals are focused and so is the training (ie. hill biking and handstands).

Garrett Smith
07-29-2008, 02:23 PM
Tuesday 7/29/08: In-office gymnastics workout in Chandler.

Joint mobility (foot/ankle, pelvis, lumbar, thoracic, cervical, 3 reps each)
1 "Pump", aka up/down dog plus rotation

4 rotated sets of:

Back to wall handstands--1 rep, a rep was only counted after 5 good seconds away from the wall were obtained
Hanging abs, against the door

First two sets--hanging knee raises 3 reps, 3 sec. up, 1 sec. pause, 3 sec. down
Second two sets--"almost L" sits, 10 sec. each

Bottom-to-bottom Tabata air squats buildup: 10 sec. at bottom hold, air squats for 20 sec. (21 reps done each of the four separate sets), then 10 sec. more at bottom hold
One of the following sets of hamstring & hip flexor stretches in each rotation:

20 bootstrappers & 15/side of midway "death stretch" reps
Standing, 20 sec. back & legs locked, 20 sec. back locked & knees bent & camel pose
Straddle pike, standing 20 sec. & inverted 20 sec. + 5 compressions & seated 20 sec. + 5 compressions
Pike, standing 20 sec. & inverted 20 sec. + 5 compressions & seated 20 sec. + 5 compressions


Was able to get started on my lunch workout earlier than usual today and fit in some extra work. Best handstand hold was about 10sec. today. I'm going to do some handstand work at adult gymnastics tomorrow, plus some p-bar work and pommel horse stuff. Rope climbs too.

Camille Lore
07-31-2008, 12:57 PM
:cool: Awesome work with the handstands! I've gotten mine up to about 5 secs... any tips?

Garrett Smith
08-01-2008, 02:15 PM
Do more handstands. Handstands are a skill, so they simply require more time devoted to them (without excessive fatigue inhibiting proper form, of course!).

Back-to-wall handstands to build basic strength and the hollow position.

Face-to-wall handstands (as soon as you are able to do a minute of back-to-wall) to get the positioning right, open shoulders and hollow body. Use a spotter or have a safe place to tuck and roll forward, then try to get your hands as close to the wall as possible.

Work on free handstands whenever you are able. Learn the "cartwheel" exit so that you can practice them anywhere.

Do them every day. They require practice.

My local yoga studio is having a 2-day handstand workshop (about 6 hours total over the two days, 2 hours each for beginner/intermediate/advanced levels) mid-September...I'm pretty excited about that one!

Garrett Smith
08-03-2008, 12:59 PM
Wednesday 7/30/08: Adult gymnastics class.

Hit my 20-second free handstand PR here. L-sit rope climb, got halfway down before I cashed out. Hit the back lever position again, couldn't hold it long enough. Some pommel horse swings and p-bar swings. Going to switch the gymnastics day so that I can go to dodgeball on Wednesday nights and do gymnastics on Thursday...:D

Thursday 7/31/08: Planned rest day.

Did one handstand at the office--I remember it was a pretty good one. :D

Friday 8/1/08: Density squats/deads, handstands, and yoga.

6:30am
Handstand, joint mobility, handstand

20 alternating rounds (40 reps total), done on a 1 minute interval of:

Bodyweight back squats, 2 reps
Bodyweight deadlifts, 2 reps, done with hook grip and "jump" stance


Handstand

6pm
Power Hour yoga.

Man were my hips tired after this day!

Saturday 8/2/08: Walk, yardwork, handstands and chin-up holds.

7am
~2.5mile hilly walk.

8am
Yardwork.

5:30pm
Several rounds of alternating handstands and top-of-pull-up isometric holds (20, 15, 10sec.).

To kill some more time, I did some balancing on my knees/shins on my Swiss ball. Once you learn that skill, it never goes away.

Sunday 8/3/08: Walk, density deads/squats, yoga, handstands.

7:30am
~2.5 mile hilly walk with my parents

1pm
(after too much coffee and an apple crumb muffin with lots of butter...)

Handstand

Joint mobility

Handstand

13 alternating rounds (4 reps done in last set to total 40 reps), done on a 1:05 interval of:

3 reps, bodyweight back squats, low bar A2G
3 reps, Bodyweight deadlifts, done with hook grip and "jump" stance

Holy cow, that got the breathing going. 97 degrees in the shade wearing sweatpants (for the deadlifts) and a t-shirt (for the squats) was HOT! Will be moving up to 4x10 next time (Friday).

Handstand

Then swimming at a friends' house.

Garrett Smith
08-04-2008, 02:10 PM
Monday 8/4/08: In-office gymnastics workout in Chandler.

Handstand
Sun salutation with rotations
Straddle/lunge/twist drills

3 rotated sets of:

Back to wall handstands--1 rep, a rep was only counted after 5 good seconds away from the wall were obtained
Pistols--5 reps x 3 sets, alternated left and right legs (like riding a bike!), immediately followed by 30sec. wall sit
2 reps of hanging knee raises followed be 10sec. of hanging "almost L" sits (against the door)
One of the following sets of hamstring stretches in each rotation:

Standing, 20 sec. back & legs locked, 20 sec. back locked & knees bent
Straddle pike, standing 20sec., inverted 20 sec. + 5 compressions, seated 20 sec. + 5 compressions
Pike, standing 20sec., inverted 20 sec. + 5 compressions, seated 20 sec. + 5 compressions

Handstand

Now that I'm up in the free handstand position longer, it's interesting learning how to catch over-/underbalances. When you save yourself from going down, it's quite an accomplishment (at least for me at this point).:)

Garrett Smith
08-04-2008, 04:54 PM
Yoga notes for those interested:

I absolutely am going to try to make Bikram a 1x/week part of my routine. For those who are interested in trying it, I'd suggest visiting a studio for a class a couple of times, then you'll have all the experience you need to do it on your own in a hot summer garage.
One-page cheat sheet of Bikram poses (http://yogavidatucson.com/images/YVpostures.pdf)
In-depth description of Bikram poses (http://www.bikramfinder.com/) (about halfway down the main page on the left side)

I recently realized that the Power Hour class I've been attending is actually similar in many ways to Bikram, yet is so very different. I believe they compliment each other well. Neither of them get into very many of the joint-compromising postures too much, which I like (or I simply modify).

Yoga 2x/week sounds perfect to me at this point in my development. It will likely move up 1-2x/week as the years progress and the natural aging "contraction" of the body needs more and more undoing.

Darren Rhodes, the man who owns Yoga Oasis (http://www.yogaoasis.com) (where I go for my Power Hour and occasional Yoga Hour classes) is putting out a DVD on the Power Hour class soon. I talked with him about joint mobility and Z-Health, he seemed very interested! We'll be chatting more.

I think I've mentioned it before, but I'm looking forward to the Anusara yoga oriented handstand clinics in September...

PS--My knees (particularly my left one) have been letting me know about the sudden increase in squatting movements. Did a laser treatment of both knees on Sunday, only the left really needed it. Will stay on top of this developing story...

sarena kopciel
08-04-2008, 06:15 PM
Hey Dr. G, I used to do Bikram about 5-7x week literally, for a few years! I even managed a NYC Bikram studio. This was about 4 years ago or so. Then I moved onto other yogas as I found Bikram wasn't challenging enough. Got certified as Vinyasa teacher and found CF at the same time. Now I teach yoga and Olift!!

Bikram is good but one needs to be careful not to let the body overstretch from the heat! I also found I was getting hypermobile/hyperflexible. Now I am a bit tighter but have all the flexibility I need for my current sport!

Gittit Shwartz
08-04-2008, 11:13 PM
Now that I'm up in the free handstand position longer, it's interesting learning how to catch over-/underbalances. When you save yourself from going down, it's quite an accomplishment (at least for me at this point).:)

If you're swinging into the handstand leg by leg, one thing that really helps prevent over/under-balances in the first place, is purposely swinging the first leg too far. Then you bring the other leg up slowly and under control till you hit the sweet spot.
Once you're already up there, try to save preferentially with your hands - if you overbalance, press into the floor with your fingers, while still keeping everything else tight and shoulders shrugged around your ears. If you underbalance, try to press with the heels of the palm - although there's not much leverage there.
Or did you already know all of that? :)

Garrett Smith
08-05-2008, 08:09 AM
Sarena,
I remember you mentioning you used to teach Bikram. No worries on me overdoing it, 1-2x/week would be the most I could stand. I like that the class is always the same, and I would get bored if I did it too often. The Power Hour class I go to is always the same as well, while including vinyasas. The two go very well together.

Gittit,
Thanks for the tips. I'm steadily figuring them out on my own through trial and error!

One more note--on the left knee discomfort I mentioned that was going on this last weekend, I realized that I had been wearing my cell phone in my left cargo pocket more than usual (which is not at all typically) in order to keep it away from my homeopathic remedies. Being that the cargo pocket is only 6 inches from the knee, that may be playing a sinister role in the development of this issue. We'll see.

Garrett Smith
08-05-2008, 02:03 PM
Tuesday 8/5/08: In-office workout in Chandler.

I think I must have gotten 2 total hours of sleep last night. I was hot all night, tossing and turning. I think I'm becoming even more sensitive to EMF, and my brother-in-law's house is full of it. So, I decided to take today's workout quite easy and leave lots of time for some Savasana (corpse pose) afterwards to recharge...

Handstand

Foot drills

Handstand

2 rounds of Tabata B2B air squats: 21, 21

Standing single-leg hamstring and hip flexor stretches, 20 seconds each side

Handstand

2 rounds of Tabata B2B air squats: 21, 21

20 minutes of Savasana

--

Tomorrow is the first day for Dodgeball!!! :cool:

Garrett Smith
08-08-2008, 07:41 AM
Wednesday 8/6/08: Rest Day.

Did not go to dodgeball as planned. I talked to another guy who had gone before and he said it was all middle-school kids. I didn't want to be the thirty-something guy hanging out there, so I let the dodgeball slide.

Besides, with a new baby just about to arrive and the fact that I'm already leaving town 2 days a week for work already, I need to keep my nights away from home to a minimum. Adult gymnastics will be enough, an I'll be switching it back to the normal Wednesday night. Oh well.

Thursday 8/7/08: Adult gymnastics.

It was weird in the gym. Myself and two other adults in the group. I like it better when the "normal" adult gymnastics class is going on at the same time, I don't feel as out of place.

Anyway...notable stuff:

Full L-sit rope climb.
Handstands sucked tonight.
Weak class for me. Putting in the workout anyway, a la Dan John.

Garrett Smith
08-11-2008, 10:11 AM
Friday 8/9/08: Density Squats/Deads and yoga.

6:30am

Handstand

Joint mobility

Handstand

10 alternating rounds, done on a 1:10 interval of:

* 4 reps, bodyweight back squats, low bar A2G
* 4 reps, Bodyweight deadlifts, done with hook grip and "jump" stance

Handstand

6pm
Power Hour yoga. Definitely made some flexibility breakthroughs. This class is awesome, my hamstrings are loving it.

Saturday 8/10/08: Walk and yardwork.

6:30am
~2.5mile hilly walk.

The rest of the morning consisted of pulling weeds in the front yard and doing general baby preparations around the house.

Sunday 8/11/08: Walk and bike ride.

6:30am
~3 mile hilly walk.

6pm
Joint mobility

Fixed-gear bike ride, getting back into it. Rode for 18:30 minutes. Hill #1 + Hill #2.

Hill number notations for future reference:
Hill #1 - Sabino Gulch to Sunrise
Hill #2 - Sabino Gulch to Kolb
Hill #3 - Sabino Gulch to Snyder
Hill #4 - Sabino Gulch to Canyon Ranch
Hill #5 - Sabino Mountain
Hill #6 - Ride to my parents' house
Hill #7 - Snyder Hill (this is the goal hill)

Did some upper body stretching and a sun salutation afterwards. I think I drank about a 1/2 gallon of water last night after this ride!

Monday 8/11/08: Density Squats/Deads.

Handstand

Joint mobility

Handstand

8 alternating rounds, done on a 1:15 interval of:

* 5 reps, bodyweight back squats, low bar A2G
* 5 reps, Bodyweight deadlifts, done with hook grip and "jump" stance

Handstand

This is all progressing quite nicely. There will be no more trips to Chandler, that phase has ended. I go to the national naturopathic convention from Wednesday to Saturday of this week, workouts will be interesting. Definitely going to try to relax and catch up on some sleep.

Garrett Smith
08-15-2008, 01:27 PM
Tuesday 8/12/08: Rest.

Got an adjustment from my chiro.

Wednesday 8/13/08: Convention in Scottsdale. No exercise.

Only got five hours of sleep the night prior.

Thursday 8/14/08: Convention in Scottsdale. Workout in the hotel exercise room.
10am

Z-Health joint mobility, mix or R- and I-Phase drills.

A bunch of free handstands in the middle of the room (there was a good amount of open space!)

4 total 10-second isometric chest-to-bar holds, two done pronated and two supinated, alternated with the handstands

10 per leg alternated pistols

5 reps 50# DB contralateral one-legged deadlift

3 rounds of Tabata B2B air squats--21, 21, 21

4pm
Lots of handstands in the pool.

Garrett Smith
08-19-2008, 02:14 PM
Friday 8/15/08: Convention in Scottsdale. Workout in the hotel exercise room.

Basically the same workout as Thursday, except for

Increased one-leg DLs to 10 reps per side at 50# DB
4 rounds of Tabata B2B air squats--22, 21, 21, 20 (legs were burning afterwards!)

Saturday 8/16/08: Convention in Scottsdale. Rest day.

Garrett Smith
08-19-2008, 02:51 PM
Sunday 8/17/08: Density squats/deads.

Worked around the house doing more baby prep before getting to this workout in the afternoon. I had planned on doing a bike ride as well, but some afternoon rains squelched that idea.

Joint mobility

6 alternating rounds (plus one last set of 4 reps to total the 40 rep goal) done on a 1:20 interval of:


6 reps, bodyweight back squats, low bar A2G
6 reps, Bodyweight deadlifts, done with hook grip and "jump" stance

That was tough. It was 92 degrees and post-rain humid in the garage.

Monday 8/18/08: Rest.

Tuesday 8/19/08: Bike ride.

Hills #1 and #3. Time on bike 19:11 minutes. Felt good.

The harder hills will be coming, at least one more bike ride this week. I have to go to another seminar this weekend, so I need to get all of my training in on the weekdays.

Garrett Smith
08-20-2008, 09:43 AM
Wednesday 8/20/08: Density squats/deads at Power & Physique Systems (http://www.powerphysiquesystems.com/) gym.

I had never been to this gym in town before. They have a High Intensity Training (referred to as HIT) room with lots of PL gear, a decent enough selection of bumpers, and GS-style KBs. Enough stuff to have a lot of fun. A buddy of mine who does gymnastics with me started working the front desk there, so I thought I would check it out. Had the entire room all to myself at 7:30am--good for me, bad for gym business...

Joint mobility, minimal (I got to the gym very late)

5 alternating rounds (plus one last set of 5 reps to total the 40 rep goal) done on a 1:20 interval of:

7 reps, bodyweight back squats, low bar A2G
7 reps, Bodyweight deadlifts, done with hook grip and "jump" stance
The last three sets of deads were rough, even in the air conditioning. Getting 6.5 hours of sleep a night because of the Olympics hasn't helped much either--I'm so glad the gymnastics is over! 8+ hours of sleep, here I come...