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Old 07-31-2008, 09:28 AM   #461
Allen Yeh
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July 30, 2008
BW = 190.0
*15 hour fast*

1. Gymnastic Warmup
ring rows - 10, 8, 10
ring dips - 5, 6, 6
hollow rocks - 15, 15, 15
band GM's - 15, 15, 15

2. Mobility/Movement Prep warmup
elbow to instep - 4L/R
lateral lunge with a drop lunge - 6L/R
X-band walk - 10L/R

3. Neck WU
neck bridges - 10F/B, 6 F/B, 10F/B

4. Diesel Crew shoulder rehab #4
incline DB retractions - 25 x 15
prone Y's - 5 x 15
prone internal rotations - 5 x 15L/R

5. Strength (1 minute rest between each work set)
1-arm DB bench press - 25 x 10L/R, 75 x 6L/R, 75 x 6L/R, 75 x 6L/R, 75 x 6L/R

superset: (no rest between sets)
slow eccentric cable curl - 10 count negative - 70 x 5, 70 x 5, 70 x 5
back extensions - 12, 15, 15

6. Metcon CA WOD from July 30, 2008
3 rounds for time of:
400 m row
7 box jumps - mid-thigh
10 GHD sit-ups

Total time: 9:19 - 2:54, 3:25, 2:59

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes
EQI pushup - 60 seconds
upperbody band traction stuff

Notes:
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm.
-back extensions - weird, my left side of my lower back didn't feel like it was firing at all, bears investigation
-metcon - Fun, the GHD situps slowed me down the most, I had to fool around with the settings a lot, this wasn't feeling great on my lower back.
__________________
"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

Last edited by Allen Yeh; 07-31-2008 at 10:12 AM. Reason: added fasting info
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Old 07-31-2008, 09:34 AM   #462
Allen Yeh
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July 31, 2008
*17 hour fast*
*fasted workout*
BW = 188.8

1. Mobility/Movement Prep warmup
foot mobility drills ~25m
knee hug - moving - 8L/R
lunge with lateral flexion- moving - 6L/R
inverted hamstring - backward - 8L/R
sumo squat to stand - 6

2. Diesel Crew shoulder rehab #5
EQI pushup - 60 seconds, 70 seconds
prone Y's - 5 x 15, 5 x 15
plate halo - 10 x 12CL/CCL, 10 x 12CL/CCL

3. 5K run
5K run - 25:43
~900m walk - 9:56

4. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-5K - This is my first 5k in years, I was surprised I finished to be honest! IT wasn't as bad as I thought it was going to be, next time I need to pick up the pace a little, I started off slowly mentally thinking I needed to keep more in the tank.
__________________
"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

Last edited by Allen Yeh; 08-01-2008 at 08:03 AM. Reason: Noticed the misnumbering.
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Old 07-31-2008, 09:50 AM   #463
Derek Simonds
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Two nice items in the last two days.

75 LB DB 1 arm bench is muy solid and the 5K certainly doesn't suck. Hell that is only 3 to 4 minutes off my race pace when I run them.

Nice!
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Old 08-01-2008, 08:08 AM   #464
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Thanks, I was surprised at the 1-arm bench, haven't benched really since Dos' program so it's been 1+ months. As always the limiting factor for me in the bench was the keeping my body from twisting. I'd like to work up to 100 x 5 but not a main focus. Sometime in the next week, maybe this weekend I want to write down my goals for now since things have changed with my left arm not getting any better.

I could have done better at the 5K I think, I fept way too much in the tank. When the little Ipod/nike thing said "400m" left I picked up the pace a little bit. I wish there was a way that the thing could count %K but give me my mile pace, it kept giving my pace in km's and then I was running trying to figure out the math in my head.
__________________
"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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Old 08-02-2008, 08:59 PM   #465
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August 1, 2008
BW = 189.4
*15 hour fast*

1. Warmup
double under practice - 2 minutes

2. Gymnastic Warmup
handstand hold - 30 seconds, 30 seconds, 30 seconds
neutral grip pullup - side to side x 8, +45 x 3, +45 x 2, 4

3. Diesel Crew shoulder rehab #1
DB retractions - 30 x 12, 30 x 12
db protractions - 30 x 12, 30 x 12
posterior capsule stretch - 90 degrees x 15, 135 degrees x 15

4. Neck WU
swiss ball isometric holds against wall - 2 x 30 seconds - front/left/right

5. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
arm swings - 10 f/B

6. Strength (2-2.5 minute rest between each work set)
Burgener WU - 45 x 1
Muscle clean + tall clean - 45 x 3(1+1), 95 x 2(1+1), 145 x 2(1+1), 145 x (1+1)
power clean - 145 x 3, 195 x 0
clean - 195 x 1, 195 x 0, 195 x 0

superset: (no rest between sets)
slow eccentric reverse cable curl - 10 count negative - 70 x 5, 70 x 4
Palloff Press - 80 x 10L/R, 70 x 10L/R

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-DU practice - I still suck at these, I can hit them pretty consistently now BUT I can't do them in a row, I keep putting a single between each double.
-Cleans - First "heavy" Oly work since....March? 195 felt heavy, my timing was all screwed up.
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm.
__________________
"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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Old 08-04-2008, 06:34 AM   #466
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August 3, 2008
*13 hour fast*
*fasted workout*

1. Mobility/Movement Prep warmup
foot mobility drills ~25m
knee hug - moving - 6L/R
lunge - in place - 6L/R
inverted hamstring - place - 6L/R

2. Interval run I was planning on doing this alone but Connor really wanted to go with me so this turned into an interval run pushing Connor in the jogging stroller
10 x 1:00 sprint/1:00 walk (the last interval I had a minute extra rest due to waiting for a crosswalk sign)

Total time: 23:00
Total distance: 2.10 miles

Notes:
-Intervals - Total rest was ~12 minutes, with about 2+ minutes of waiting at crosswalks so I'd guess that total walking distance was 0.5 miles meaning I ran a total of 1.6 miles in the 10 minutes of sprinting. Which is ~6:15 mile for the sprints. Considering how many hills I encountered on the trails along with slowing down for turns, I'm very happy about it. (I did almost wipeout on a turn, Connor was a bit freaked by that.)
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"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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Old 08-04-2008, 09:57 AM   #467
Derek Simonds
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Wiping with the jogging stroller probably would have a super high level of suckage. Nice intervals with the stroller. I know it would just make me nuts when my sister would run with me and be faster than me even pushing the stroller. Downhill she would just fly.
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Old 08-05-2008, 07:02 AM   #468
Allen Yeh
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August 4, 2008
*14 hour fast*

Active rest today, took the kids to the pool and did some trigger point and foam rolling later that night.
__________________
"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

Last edited by Allen Yeh; 08-05-2008 at 07:04 AM. Reason: accidentally left out the 4th
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Old 08-05-2008, 07:03 AM   #469
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August 5, 2008
BW = 186-189.8 (found the other scale at the gym)

1. Gymnastic Warmup
handstand hold - 30 seconds,
L-sit - 10 seconds, 11 seconds, 14 seconds
chest up - 7 (irritating my left arm)
neutral grip pullup - 5, 5
kip swing - 9 (no arm problems?)
pushup on medicine ball alternating sides - 4L/R - (Ouch! left tricep/elbow???)

2. Mobility/Movement Prep warmup
leg swings - 10F/B, 2 x 10 side to side
lunge w/ lateral flexion - backward - 7L/R
inverted hamstring - forward - 6L/R

3. Diesel Crew shoulder rehab #2
DB cuban press- 15 x 12
band external rotation - Iron Woody band x 12
band pullaparts (Shaf-style) - Iron Woody band x 12
band dislocates - Iron Woody band x 10
band press - Iron Woody band x 10

4. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
OHS - 45 x 15 (no pain, tightness in left arm)
power clean - 45 x 5, 95 x 5, 115 x 5, 135 x 5, 145 x 5, 165 x 5

Straight sets: (1 minute rest between each set)
GHD situp - 10, 10, 10
back extension + GHR - 8, 6, 8

5. Rowing
Rowing Practice@4 - ~5 minutes - After watching EC and Jon Gilson's rowing videos I decided it'd be a good time to try to fix my rushed return. Leg drive, back sway, arm pull and then reverse the order on the way back, straighten the arms first,then sit up then bend the legs.

250m@4 - 0:42
2 minutes rest
500m@5 - 1:46

6. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-chestups - these hurt my arm, but they didn't last week? Not good, sigh.
-kip swing - these used to hurt me but today no pain? strange
-MB pushup - on the 4th rep with my left hand on the MB I got this weird shooting pain in my tricep/elbow, very very odd, called it a day on trying these out.
-power cleans - Since I had some shitty power cleans the other day I decided to shore up my weakness, since I've always sucked at these. I will be doing 5x5 for these at least once a week, 165 wasn't hard but whipping my elbows under was the hard part, bad catches on the last 2 reps of the 165
-GHD situp - I took Greg's advice and moved the fulcrum under my hamstrings and voila! No more back pain. Some slight discomfort on the 3rd set but no pain.
-Rowing - I should have kept with the 250m row I could have beat my old 500m PR, not sure why I stopped actually
__________________
"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

Last edited by Allen Yeh; 08-05-2008 at 07:05 AM. Reason: added the 4th in
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Old 08-05-2008, 12:26 PM   #470
Derek Simonds
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That would have been a 1:22 row for 500M's. How did it feel? All this talk about rowing is getting me fired up to take a run at a sub 1:20 500. Last 500 I rowed was right at 1:27.9. I will take a look to be sure. All I know is I fell off the rower and just lay on the floor for the next 5 minutes. Of course it was at Leo's place and I think we had just done Helen or something stupid right before, no it was a little O/Lift practice meet.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

http://westvolusiawellness.com/

Last edited by Derek Simonds; 08-05-2008 at 12:29 PM. Reason: looked up pr on rowing
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