Thread: Allen's Journal
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Old 08-26-2008, 07:36 AM   #498
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189

August 25, 2008
*13 hour fast*
*fasted workout*
BW = 193.2 (after a weekend of ok eating just more carbs than usual)

1. Warmup
row@5 - 3:00 - 800m (Not great)

2. Gymnastic WU
Chest up - pinkies touching - 3
knees to elbows - 10, 10, 7(grip gave out)

3. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
voyager shrug - 60 x 12, 60 x 12, 60 x 11

4. Strength (2-3 minute rest between each work set)
Burgener WU - 45 x 1
muscle clean + tall clean - 45 x 2(1+1), 95 x 2(1+1)
power clean - 95 x 5, 115 x 5, 135 x 5(snappy and tight), 155 x 5, 175 x 5(EASY!! hell yeah!)

5. Metcon CF Bolling WOD 08252008
3 Rounds for time:
5 deadlifts - 225#
10 burpees - chest to floor and hands in air
15 Calories on Rower@5

Total Time: 5:39 (1:59, 1:55, 1:46) (4/20 people)

-Short on time today, tried to fit everything under 45 minutes
-KTE's - grip gave out on the last set, midsection could have kept going, no strain on my forearm which is a ++++!!
-Voyager shrugs - saw the T-nation article and wanted to try them out, an interesting movement sore in a weird place on my back today,
-power cleans - Today I don't know what the deal was but 175 was EASY for all 5, I tried to take a little bit more rest than I had the last time and maybe that was the difference, I'm not sure.
-Metcon - I don't usually do the CF Bolling WOD's as they run into the 20-30 minute range usually but this one looked fun up on the board. The DL's and burpees were completely unbroken, the only way I think I could have shaved off seconds would have been the row, the first row I didn't tighten the straps on my feet and that made a big difference in feel. Fun workout.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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