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Jeff Yan
11-19-2008, 09:27 PM
Wednesday
November 19, 2008

@ Black Box Brooklyn (http://www.crossfitbrooklyn.com/) (wfs)

Day One

warm up
some running warm ups: walking side lunge, twisting walking lunges, knee hugs, walking quad stretch, running high knees, butt-kickers, Frankenstein goose step, walking hip flexor warm up
shoulder dislocates and Burgener warm up w/ PVC

lift
OHS
warmup
5 x unloaded barbell
5 x 98.5#
3 x 138.5#
work @ 158.5# (PR)
5, 4 (fail), 4 (fail), 4 (fail), 5
Not entirely sure if I failed on my 4th reps or if I completed 4 reps and then failed, but I think it was the latter.
Perhaps need more warming up or maybe just more frequent OHS practice in general.

WOD
5 rounds
10 reps each
1.5 x bw DL (235#)
1 x bw BP (155#)
pull ups
bw assumed to be 153-155#
11:33

Deliberately selected this workout b/c main site WOD was Nicole which only requires a pull up bar. Figured that I could monopolize 2 barbells without protest.

Pull ups were NOT chest to bar, but I used the opportunity to practice butterflies. Sets of only 10 pull ups really isn't much of a challenge to an experienced CFer, but they fatigue my grip to make the DLs more challenging.

DLs were done in two subsets of 5. BP were unbroken except for last set, split 6/4. Pull ups unbroken.

Limiting factors were grip and my sensitive back, which is due mostly to my less-than-perfect DL form.

skills
minute of planche practice
tuck planche holds of 12s, 19s, 30s
Beginning to be able to straighten my back a bit.

----------

BBB was like a meat locker.

Clipped my thumbnail so close on Sunday that my thumb started bleeding during the WOD.

Jeff Yan
11-20-2008, 10:55 PM
Thursday
November 20, 2008

@ Black Box Brooklyn (http://www.crossfitbrooklyn.com/) (wfs)

Day Two

lift
BS
warmup
5 x unloaded barbell
5 x 95#
3 x 135#
2 x 178.5#
work
228.5# x 1, fail
208.5 x 5
228.5# x 5
228.5# x 5
238.5# x 3, fail
228.5# x 3, fail

pre-WOD warmup
NOT for time
5 1-arm swings each side, 16kg KB
5 1-arm snatches each side, 16kg KB
5 1-arm swings each side, 24kg KB
10 swings, 24kg KB
21 swings, 32kg KB

WOD
Helen
~9:49
sets unbroken
possible PR by 1s

compare to last time 080729
~9:50
swings: unbroken (chest to bar)
pull ups: 12; 6/6; 4/4/4

Despite the "PR", this is a somewhat disappointing time given that it shows practically no overall improvement over 3.75 months. This time instead of going chest to bar, I attempted butterfly kips (intermittently lost the butterfly kip and had to switch to regular swing kips for some reps), which are faster and allowed me to do the pull ups unbroken. This probably means my runs must have gotten much slower. Not too surprising since I've been missing a lot of running lately.

Cold weather probably wasn't much of a factor.

skills
a few press to handstand attempts
10 cartwheels each side

Jeff Yan
11-22-2008, 10:00 PM
Friday
November 21, 2008

off schedule
@ Virtuosity (http://www.crossfitvirtuosity.com/) (wfs)

http://crossfitvirtuosity.com/blogs/workouts/316-friday-081121 (wfs)

warm up
3 rounds of Cindy, untimed

skills
forward rolls, weird monkey knuckle walks, crab walks
headstand to straddle headstand press to straddle handstand
straddle press to handstand
brief L-seat practice

WOD
Keith's birthday WOD
3 rounds for time:
38 Box Jumps
38 Sandbag Half Moons (35#)

Just under 15 minutes. Came in DFL.
This workout kicked my ass. It took me nearly twice as long as everybody else.

warm down
stretching

We don't have sandbags at my regular place so jokingly, I remarked that I live by the barbell, but I die by the sandbag.

Picking up the sandbag somehow made my wrist hurt, so I attempted to scoop it from the bottom.

- the added ROM from picking up an object that was closer to the floor than a loaded barbell
- twisting to reach a weight set on one side of my body
- handling a relatively amorphous mass
- underestimating a "light" weight and allowing my form to slack
- doing high repetitions
All these factors had me rounding my back and highlighted a severe deficiency in the endurance of my erectors. I also noticed my heels coming off the floor as I squatted down to reach the bag by my side. Normally I believe myself to have above average hamstring flexibility.

Jeff Yan
11-22-2008, 10:10 PM
Saturday
November 22, 2008

1/2 of Day Three (part 1 of 2)

@ Black Box Brooklyn (http://www.crossfitbrooklyn.com/) (wfs)

lift
Burgener warm up w/ PVC and then women's bar
snatch
38.5 x 3
98.5 x 3
98.5 x 3
118.5 fail
118.5 x 2
118.5 x 2
138.5 fail
138.5 fail
138.5 x 1 (PR)
138.5 fail
138.5 fail
128.5 x 1
133.5 fail
133.5 x 1
133.5 x 1
138.5 fail
133.5 fail
133.5 x 1

At first I though the idea of doing 21 snatches was excessive. Not including the 3 warm up snatches with the unloaded bar, I attempted 23 snatches with 15 successes and 8 failures.

All my failures came at the bottom of my snatch, where I lost the bar going forward. Is this more due to shoulder flexibility or poor technique?

I need remind myself to maintain active shoulders and arm lock-out and to really pull back to get the bar OVERHEAD.

Was planning on doing interval or sprint running or rowing, but just didn't have time.

Later on, goofed off with some informal handstand and press to handstand practice.

Jeff Yan
11-22-2008, 10:33 PM
Several years back in 2004, I remember reading this episode recap of American Idol (http://www.americanidol.com/recaps/jaded/season3/20040202.php). The author writes, "Eric Yoder tells us that his car has been stolen, his car has been broken into and he's been shot. Uh, maybe it's time for Eric to move to a...less interesting part of town. And besides, I trimmed my thumbnail too close last night and it's been stinging all day, so don't act like you're the only person who has it rough."

Clearly it's a joke--one that for some reason has stuck with me and one that I've used myself before.

Well, now I can say with seriousness that I can actually blame my diminished performance on such an "injury". I truly believe that I missed one or two of my final failed snatch attempts today because I reopened the wound under my thumbnail. I just couldn't get a secure hook grip on the bar for those later snatches without wincing.

Jeff Yan
11-23-2008, 05:31 PM
Sunday
November 23, 2008

1/2 of Day Three (Part 2 of 2)

Played hockey. Fellow CFer Brett_nyc scored the game winning goal off his own rebound.

WOD
outside my parents' apartment
Tabata sprints
Didn't measure distance so I have no usable data. Also need to find a way to run and look at watch at the same time. Maybe I'll need to invest in one of those Timex Optimal Viewing Angle watches (http://www.timex.com/gp/search/ref=sr/181-1812975-2028529?ie=UTF8&timexBrand=core) (wfs).

Now I'm coughing like crazy.

Jeff Yan
11-25-2008, 07:35 AM
Monday
November 24, 2008

Day Four

@ Black Box Brooklyn (http://www.crossfitbrooklyn.com/) (wfs)

lift
warm up
45# x 3
98.5# x 3
138.5# x 3
work sets across
188.5# x 5 x 5

WOD
3 rounds
500m row
30 23" box jumps (forgot that boxes aren't covered with a stall mat)
30 20# wall ball
19:52

I really could have used a workout partner for this one as my breaks were frequent and long. Recovery/transition from rower to box jumps was difficult.

Grossly underestimated this WOD. For some reason I thought I did a rowing version of Kelly in in 25 minutes, but now that seems more likely that I did it in 35 minutes.

I've been intending to keep WODs at a max of 15 minutes and I knew that this would be one of the ones that would be pushing that limit. After round 2 I was around 13 minutes, so each round was probably around 6-7 minutes. For future scaling I think it would make more sense to keep the number of rounds and drop the reps to 15 to maintain intensity, rather than dropping the final round and keeping the sets at 30.

Rowing rounds was about 10 seconds sub-2 for round 1, about 5-10 seconds above 2 for rounds 2 and 3.

skills
none

Jeff Yan
11-25-2008, 06:21 PM
Tuesday
November 25, 2008

off schedule
@ Virtuosity (http://www.crossfitvirtuosity.com/) (wfs)

http://crossfitvirtuosity.com/blogs/workouts/325-tuesday-081125#comments (wfs)

skills
forward rolls, gorilla walks
handstand rolls

warm up
3 rounds, untimed
sandbag (70#?) carry over parallette hurdles, lateral jumps over hurdles (no bag), sandbag carry over hurdles
10 pull ups
10 ring push ups

WOD
3 rounds, FBG style, 1 minute each, 1 minute rest between rounds
double unders
sandbag push press (~35#)
box jumps (on irrigation covers which are < 20")

Score was in the 320s. Push presses were fast. I was hopping all over the place and Keith considered not counting some of those reps.

more skills
forward rolls, gorilla walk
assisted/spotted handstand holds
assisted/spotted handstand rolls
a few cartwheels
a few freestanding HSPU attempts

Jeff Yan
11-27-2008, 11:50 AM
Wednesday
November 26, 2008

Day Five

@ Black Box Brooklyn (http://www.crossfitbrooklyn.com/) (wfs)

skills
side levers, 1 per side

lift
deadlift
warm up
138.5# x 3
188.5# x 2
228.5# x 1
278.8# x 1
work
298.5# x 5

WOD
10 -> 1, 1 -> 10 crisscross 24kg KB swings, burpees
6:35

Jeff Yan
11-28-2008, 01:50 PM
Friday
November 28, 2008

Day Six

@ Black Box Brooklyn (http://www.crossfitbrooklyn.com/) (wfs)

lift
clean
45# x 3, power
98.5 x 3, power
138.5 x 3
158.5 x 2
188.5 fail
188.5 x 1
188.5 x 1
188.5 fail
188.5 x 1
188.5 x 1
193.5 x 1, + jerk
not including unloaded bar, a total of 15 attempts, 13 successes

WOD
4 x 400m, at least 2 minutes rest in between
1:34 (lost track of the 400m marker)
??? (lost data point, accidentally erased time from watch)
1:27
1:28

These seem considerably slower than my times when I was just learning POSE (maybe around 1:15ish?). The slight gradient made the returning 200m were very unpleasant, and my feet felt like lead throughout. By the end, I just couldn't bring myself to lift my feet up any faster. Hip flexors felt tight on the runs and tibialis anterior (?) were really tight afterwards.

skills
5 x 3 cross pulls
assisted with feet on 19" box
rings were positioned around the hips when standing

several attempts to lower from support into iron cross
got my hands to about 5-4:30/7-7:30

Jeff Yan
05-08-2009, 11:04 PM
If anybody's been wondering what happened to my nutrition and workout logging, here's the sitch. My last posts were in late November, early December. Around that time I went on vacation in Maui, where I stopped keeping track of what I was eating and fell behind on my journal entries.

When I came back, I remained lazy with my food documentation. Moreover, only a few short weeks upon returning, I was scheduled to compete in a local CrossFit challenge. I started having doubts about the program I designed for myself and decided to resume following the CF main site WODs. If I was going to be the weak link on my affiliate's team, I didn't want it to be because I went maverick with my programming.

After the competition, for whatever reason, I ended up sticking with the CFHQ WODs. I still recorded my times and notes in the comments sections of my affiliate's blogs, but now that my workouts were no longer deviating much from the main site, I figured there was less need for me to go through the effort of logging here (not sure if that really makes sense though).

However, in accordance to the CrossFit Virtuosity 100 Day Six-Pack Challenge (http://crossfitvirtuosity.com/blogs/news/496-six-pack-challenge) (wfs), I've started documenting my meals and workouts again.

If you want to check out what I'm doing nowadays at the gym or see pictures of the stuff I'm putting into my mouth, you can do so here:
http://officiallydisqualified.tumblr.com/ (mostly wfs, not not necessarily)