Thread: Allen's Journal
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Old 08-31-2010, 07:20 AM   #1412
Allen Yeh
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Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,189


August 30, 2010
bw = 188
IF = 21 hours
head of your femur out your bottom- 4 minutes each side

1. Warmup
Defranco Agile 8
side lying extension rotation - 8L/R (just saw the video I've been doing this wrong)
hip flexion/rotation , near end range leg extension - 2:00 L/R, 2:00 L/R
Sotts press -45 x 2, 45 x 3
squat - 45 x 8, 100 x 5, 125 x 5, 150 x 5

2. Energy
4 rounds:
10 squats
5L/R lunges
5L/R jumping lunges
5 jump squats
5 ankle to bar

Time: 6:02 - 1:07, 1:23, 1:35, 1:55

-5/3/1 week 4 squat deload day
-All done in less than 45 minutes, spent the rest of the day with Connor at the pool
-IF 21 hours - started to get lightheaded at 19 hours or so but stuck it out until dinner time with the kids
-Mob WOD:
-head of your femur out your bottom - this felt odd, wasn't sure what I was supposed to be feeling for wasn't uncomfortable just odd
-hip flexion/rotation , near end range leg extension - I had a hard time feeling this in my right leg when I would load it, the left foot started getting a bit numb near the end of hte 2 minutes
-Metcon - 4 rounds was pretty easy, legs started getting tight on the 4th round but conditioning wise it was easy
"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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