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Luke Douglas
05-18-2009, 06:12 PM
Seeing as I've started asking for help around these parts, I feel that I owe the community proof that their recommendations are not falling on deaf ears. With that sentiment in mind, I plan on using this forum to log my workouts. I'm hoping that this will both keep me accountable and open my training up to fresh eyes and fresh ideas.

Some starting stats:
M/511/180lbs/22yrs
Back Squat (high bar): 235
Shoulder Press: 125
Deadlift: 314
C+J: 155
Snatch: 95 (technique limited! The snatch is hard . . .)
Can touch the net of a basketball hoop
Tuck planche hold, 5 sec or so
No FL prowess at all, back lever tuck hold 5 sec (maybe)

Luke Douglas
05-18-2009, 06:17 PM
Monday 20090518

First day as per the program discussed here: http://performancemenu.com/forum/showthread.php?t=4300

Tuck FL: 12x5 sec or so
Planche: 12x5 sec or so, alternating between frog stand on rings and tuck planche on ground

No density training today, as I'm feeling pretty stuffed up with a head cold and don't want to aggravate it. Instead I rode my bike around for a bit and enjoyed the nice weather.

Stretching ( http://agt.degreesofclarity.com/stretching/ ) in the evening.

Rafe Kelley
05-18-2009, 06:32 PM
Looking forward to see how this log develops have fun on the beach.

Chris H Laing
05-18-2009, 06:59 PM
Ditto what Rafe said

Luke Douglas
05-20-2009, 02:48 PM
Tuesday 20090519
Still sick, took the day off.

Wednesday 20090520
Still really sore from the FL/planche work, skipped it 'case the gym was closed today.
MovNat: played outside for an hour or so today. Climbed some trees, ran around on the grass, kicked a soccer ball. Doing this stuff in bare feet is hard. . .

Rafe Kelley
05-20-2009, 06:15 PM
Yeah the barefoot transition takes abit of getting used to once you do though you never want to wear shoes again. BTW this is going to sound weird but you shouldn't refer to the MN style training as MovNat as you haven't been taught be a MovNat coach, sounds nit picky I know but its important to Erwan that people distinguish between the system he teaches and people training similarly on their own.

Patrick Donnelly
05-20-2009, 09:03 PM
Barefoot is awesome. It opens up an entirely new dimension of your sense of touch. Stick with it and you will not regret it.

Luke Douglas
05-22-2009, 03:36 PM
Rafe - thanks for the heads up. I won't use the MovNat nomenclature if I haven't earned it. How does 'playing around outside' sound? I feel like that is more akin to my methods at the moment.

I had been going barefoot as much as possible this week and started to notice some serious muscle soreness in both my feet and my lower back. Who knew I was so weak? I also have some cracking of the skin (and a little bleeding) on the fronts of both my big toes. What gives? It might be dry skin from not being in shoes all day, though I've had no such issues going from shoes to sandals in the past. Because of these two issues, yesterday and today have been 'rest days' for my feet, with either shoes or flip flops in use.

Friday 20090522
Pullups on doorframe - lots of singles, chest to bar (sorta)
Tuck Planche 20x3 sec
no density training (gym was closed, no sandbag yet) :(

Patrick Donnelly
05-23-2009, 07:00 AM
Luke, only push your feet as far as they will go without getting injured. Watch out for the following:

- wet pavement (will rub your feet raw so fast the first few times)
- sand/gritty dirt (if you walk through semi-damp mud before going onto pavement, some of the grit will stick to your feet and basically act like sandpaper until it rubs off)
- moisture on your flip-flops (if you've got ones that don't absorb moisture and they get really sweaty, they can do the same thing as wet pavement)
- hot stuff (asphalt, man-hole covers, astro-turf; walk on the white lines to cross the street until you get used to it)
- pointy stuff (for obvious reasons; often hides in dirt nearby sidewalks; the sidewalks, since they get so much traffic, are usually devoid of pointy stuff)
- vast expanses of parking lot (not only is this hot stuff, but the ground tends to have a lot more pebbles, which are pointy stuff, than small parking lots)

Also, if you have an odd schedule that causes you to walk different amounts each day, feel free to wear shoes on any extreme days until you get used to it. For example, this past semester at college, on Tuesdays, I had to walk 5-6 miles (I think) compared to my usual 2-3. It took my feet a few weeks to get used to that, and Wednesdays often were more difficult than they should have been or ended up as "foot rest days" in shoes.

I hope that helps.

With the back pain: are you walking heel-toe?

Luke Douglas
05-26-2009, 08:20 PM
Patrick, thanks for the tips. I guess my real takeaway is not to be so gungho about no shoes. I took a few days off and my feet feel stronger than ever. The cuts on my toes have healed as well, though there is some scabbing. I continue to take it easy. I think I'm improving though, at least slowly. What was your timeframe for feeling truly comfortable in bare feet?

Re: back pain. It seems to have gone away, so I suspect it was just sore from a shift in my gait. I am walking heel-toe, though running and other active movement is all done on the balls of my feet. It seemed most natural to do things that way, though I am open to suggestions.

And some workouts:

Monday 20090525
Tuck Planche 20x3 seconds (that's three seconds, twenty times)
AGT stretching

Tuesday 20090526
Worked out at Crossfit Boston with my parents, did:

10-9-8-7-6-5-4-3-2-1 reps for time:
DB Clean, 20% BW (35 lbs in each hand)
Burpees
DB Thruster, 20% BW (35 lbs in each hand)

time: 28 min 29 sec
first real WOD in about a month. I'm outta shape. . .

After: AGT stretching

Chris H Laing
05-27-2009, 08:29 AM
That metcon must have been miserable. I just tried db thrusters for the first time as well and its crazy how fast they suck the life out of you.

Patrick Donnelly
05-27-2009, 07:41 PM
Luke,

After one week, the difference in my foot's skin was noticeable.
After three weeks, I was good on pretty much any flat, smooth surface.
After six weeks, pointy stuff and wet stuff was no longer a real issue either.

This was going pretty much 24/7 barefoot, though I think that volume actually slowed me down a bit. If I avoided moisture more initially and wore shoes for the longer Tuesdays, it would have been quicker.

I walk with a forefoot strike, similar to how I run, but more gentle. When my foot hits the ground, it lands on the outer edge of the forefoot, then rolls into the whole foot making contact, heel last. If I ever do step on something sharp, it typically results in my "feeling" it before it breaks the skin and taking a lurching step to relieve the pressure before any pain occurs. I can tell that I also reach out and grab the ground in front of me with my foot though, which needs correcting. I think I picked that up when I started running in Vibrams.

Since starting, I've only had one thing stab my foot. It was a small white rock in a parking lot, a triangle shape about 5mm long and 3mm wide with a thickness of 2mm or so. A tiny little thing. After a few painful steps I realized something had actually broken the skin, and I hobbled over to the nearest bathroom and it came out very easily, cleanly, and without any more pain. I think this was after three or four weeks, but I can't remember exactly. I was walking to work at around 5:30AM in the pitch black darkness, so I had it been light, I might have avoided it to.

I haven't had any run-ins with broken glass yet (though everyone cites that as a reason to wear shoes), but I'm fairly confident that I could handle it now if it were fairly pulverized.


If you get the chance, try walking on different sports turf fields. The grasses are amazing there - like a carpet, really. I love the feel. Not astro-turf though, since that stuff is nothing like turf (it's also hot stuff, like I said before).

Luke Douglas
05-28-2009, 11:59 AM
Patrick,

I'm finding changes in my foot's skin as well! Also, good to hear that the time frame for the committed is not too too long. I definitely have six weeks to spend on this project.

With regards to walking technique, I have been attempting to 'roll' onto my foot more in the way you describe in the above post. It has helped to reduce the soreness under the heel of my foot, though it still feels somewhat awkward when I walk around. I guess it takes some time to unlearn how I've walked for most of my life.

Other thoughts: I too have been lucky so far, with no punctures of the skin on my foot. I'm thinking that rolling onto my foot will help me avoid any injuries in the future, like you said. *fingers crossed* I'm also finding joy in walking on certain surfaces as well. My yard feels awesome and I like standing around just experiencing it. Too bad its been rainy lately. Also, have you walked on those rubber doormats with all the little nubs on them? Free foot massage!

And a workout:

Thursday 20090528
Worked out again with my parents at Crossfit Boston:

WOD: Deadlift
5-5-5-5-5

I did 250lbs for five sets across. Still really sore from Tuesday. . .

Luke Douglas
05-30-2009, 06:06 PM
Saturday 20090530
Warmup: Freestanding handstand work, max hold of 7 seconds
Barefoot jogging in the park

7x tuck FL negatives on the playground
60s tuck planche hold (probably 20x3s)

10 hills sprints in the park (small hill, probably 20 meters long, 10 meters rise) - alternated standing and flying starts

Luke Douglas
06-03-2009, 09:46 PM
Sunday 20090531

AGT Stretching

Monday 20090601

tuck FL statics, 60s total, held one for 8s, new PR
tuck planche statics, 60s total

Wednesday 20090603

PT leg isometrics@0lbs

3x5 pseudo-planche pushups w/ feet on ground
7x1 tuck FL negatives

AGT Stretching

Luke Douglas
06-05-2009, 03:21 PM
Thursday 20090604

PT Leg isometrics@0lbs

Friday 20090605

GBWOD 090604:
Complete 3 sets each:
1 Embedded BL tuck+ 5 Assisted OAC did normal chins, broken sets
1 Embedded PL tuck+ 5 Box HeSPU
1 Embedded FL tuck+ 5 Reverse Cranks tuck, broken sets
then:
Finish the workout with 10 Bridge Wall Walks skipped

PT Leg isometrics@0lbs

Luke Douglas
06-06-2009, 08:21 PM
Saturday 20090606

GBWOD 090605:
1 - 15' Cirque sub'd 10 towel pullups (alt L/R) broken sets
5 Front Lever Pulls sub'd 1x tuck FL negative
10 Elevated XR Rows broken sets

PT Leg isos@0.5lbs

Luke Douglas
06-07-2009, 03:58 PM
Sunday 20090607

PT Leg iso@1lb

Luke Douglas
06-08-2009, 02:16 PM
Monday 20090608

GBWOD 090608
Perform the following:
3x5 Jumping Deck SLS R only, off 15 inch box
3x5 GHR skipped
then:
Finish with 3x10 Hip Extensions straight leg lifts, R only

PT leg isos@1.5lbs

played around on my new paralletts!

Luke Douglas
06-09-2009, 09:01 AM
Tuesday 20090609

GBWOD 090609
Perform:
15 minutes of HS Walking Ladders max 6 steps
rest 5 minutes
2x6 Wall Pike Press HS sub: headstand pike press, broken sets
then:
Finish the workout with 2x10 Wrist Pushups from knees

PT leg isos@2lbs

Luke Douglas
06-11-2009, 06:46 PM
Wednesday 20090610

Played around with my new slosh pipe. 10ftx4in is a monster.

Thursday 20090611

tuck FL hold, 60s total, about 6-8s each rep
tuck planche hold, 60s total, about 2s each rep

PT leg isos@2.5lbs

Luke Douglas
06-21-2009, 04:46 PM
Sunday 20090621

CFWOD:
Sunday 090621

Ten rounds for time of: sub: 3 rounds
3 Weighted Pull-ups, 45 pounds sub: 20 lbs
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090505.

time: 17 min 20 sec
sets: 12
notes: strength a serious limitation here, no real metcon tested

PT leg iso@0lbs

Luke Douglas
07-01-2009, 07:24 PM
20090622
CFWOD 090622
Three rounds for time:
Run 400 meters sub: 100 single leg hops
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) sub 20lbs
12 Handstand push-ups sub: 8 thin books

time: 9 min 11 sec

PT leg isos@0.5lbs

20090623
CFWOD 090623

Front squat 3-3-3-3-3 reps sub: R leg pistols w/ weightlifting shoes
2.5lbs at arms length
unweighted
2.5lbs at chest
5lbs at chest (f, 2 reps)
5lbs at chest (f, 1 rep)

PT leg isos@1lb

20090629
CFWOD 090629
"CrossFit Total"

Back squat, 1 rep sub: R-leg pistol, 5lbs held at arms length in front
Shoulder Press, 1 rep sub: HeSPU, 1 thin book
Deadlift, 1 rep sub: 1 leg DL R-leg, 20lbs (ran out of weight)

PT leg isos@1.5lbs

20090701
CFWOD 090701:
Wednesday 090701
Run 10 K sub: 400m swim (20m pool)

time: 7 min 40 sec

PT leg isos@2lbs

Luke Douglas
08-29-2010, 06:23 AM
Back on the horse!



First, a little back story:

I travel and live outside the United States a lot, frequently to impoverished areas that lack exercise facilities or even real food. Thus I've had an interesting couple years of ups and downs as I found time and food, gained weight and strength, then travelled, ate crap, got sick, and lost weight and strength.



Here's a time-line of sorts:

Fall 2007: bwt 170lbs, strength unknown. Busy playing collegiate soccer so while I wasn't in the weight room, I could run and move and whatnot without trouble.

Spring 2008: live in China for a couple months. Eating peasant food and being just generally sick all the time has me down to an emaciated bwt of 150 upon my return to the USA. In the city I was living in at the time the pollution was so bad that physical activity frequently left one worse off than before. I ran a 5k and coughed up black soot for a week. Still, managed to play rugby every week.

Summer 2008: discover Crossfit, work out at a Crossfit gym, get weight back to 165. Yes, I should have eaten more. Damn Zone/CF/bleh. Still, I now like barbells!

Fall 2008: Jump ship and leave soccer for sailing. Find out about Starting Strength and GOMAD. By the end of the fall I weigh 185 and am working at numbers around: DL 315, Squat 225, Bench 150, Press 125.

Winter/Spring 2009: Ski. No friends on a powder day!

Later spring 2009: fall in love with O-lifting, promptly overtrain into a partially torn quad. Yes, the CAWOD is for people that know what they are doing. I didn't. Also, graduate from college. In retrospect the partying probably didn't help my recovery. . .

Summer 2009: work at a surf shop and fool around with barefoot stuff and bodyweight things. Ended up cutting out training altogether as I was working 9 hours a day, sailing for probably 4 of those, and windsurfing for two of them. Yes, it was awesome. (The above log chronicles some of this.) Weight drifts down to 175 as I have trouble eating enough every day for my activity levels. I'm sure my lifts suffered, but I know my grip was through the roof!

Fall 2009: Travel the world, see lots of cool stuff, get sick with giardia, lose 20 pounds, do not pass go, do not collect $200. Bwt: 155

Spring 2010: Lift at an oly lifting gym, drink milk, get weight back up to 175, C&J at around 170lbs, snatch at 135. Yay! Not huge numbers, but a happy start.

Summer 2010: Break my nose (no lifting for a month due to surgery and so on. Bleh.) Start biking to work, strength+weight back down a smidge.

Fall 2010: Move to Indonesia for a year, find a kind of crappy gym that at least has a barbell, plan to get big and strong fueled by enormous amounts of fried rice and satay!

I'm now working through 5/3/1 with presses, deadlifts, floor presses (no bench rack), and front squats (no squat rack).

Our story brings us to today:



Month 2 of 5/3/1:
BWT: 175

WU: CFWUx1 round, broken sets for pullups and dips
Press day1: 8@35kg
DB bench: 5x10@20lbs each hand
DB bent over row: 5x10@20lbs
3x15 reverse hypers (these are prescribed by my old oly coach. "do them every time you work out! and eat!")

PM: EFTS sciatica stretching: http://articles.elitefts.com/articles/training-articles/coping-with-sciatica/



Here's hoping that this year will be stronger than the last.

Luke Douglas
08-30-2010, 08:35 AM
20100830

Warmup: Dan John Complex C (with an empty bar, 3 sets of 3 reps per lift) from here:http://www.t-nation.com/free_online_article/sports_body_training_performance/rebuild_yourself_with_complexes&cr=

Deadlift 1: 5x102.5kg

5 min snatch test, 35lbs dumbbell: 92 reps. I plan on doing this for the first conditioning workout of each month. When I hit 100 reps, I'm moving up to the 50lbs dumbbell (per the TSC reference scores. Or something.).

In the PM: EFTS Sciatica stretches

Luke Douglas
09-01-2010, 08:49 AM
Month 2 - Floor Press 1

CFWUx1
Floor Press: 5x60kg, new calc'd PR
5 min TGUs with 25lbs dumbbell NOT FOR REPS. Just moved around a bit.
1x5 windmills each side @25lbs
3x15 reverse hypers

Luke Douglas
09-03-2010, 09:43 AM
First BJJ class today. Yes, I found a gym that teaches B(zailain)JJ in Indonesia. Taught by a Polish man. And I'm American. Its like a fricking UN meeting over there.

Also side note: that stuff is hard. I got my ass handed to me by a little guy that weighs 22kg less than I do. Brains over brawn, right?

Luke Douglas
09-04-2010, 09:21 AM
20100904

531 Month 2 Week 1

CFWUx1
Front Squat up to 5x65kg
3x15 reverse hypers

Luke Douglas
09-05-2010, 04:51 AM
20100905

531 M2W2

CFWUx1
Press 8 reps at 37.5 kg
3x15 reverse hypers

Later: 20100904 Mobility WOD

Luke Douglas
09-08-2010, 10:02 AM
20100907

531 Month 2 Week 2

Dan John Complex D warmup, 3x3@20kg
DL 7@107.5
Body weight stuff: 25 incline pushups, 7 pullup negatives, 50 box squats, 8 divebombers, 90s hand/foot plank, 45s left/right hand/foot planks (each side)

2010908

MobilityWOD: Tuesday, September 7

Luke Douglas
09-15-2010, 09:29 AM
Back from my road trip. 1000km in four days on a motorscooter over dirt, gravel, cobblestone and broken paved roads. I'm stiff.

20100915

CFWUx1
M2W3 Press 10x37.5kg - increasing the weight a bunch for next month
10 elevated feet pushups
5x1 kneeling evil wheel rollouts
3x15 reverse hypers