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Old 10-29-2008, 12:17 PM   #611
Allen Yeh
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October 29, 2008
*15 hour fast*
*fasted workout

1. Warmup
dot drill - 1:49 (I'm slow, I know)
split stance pec mobilization
invered hamstrings backward - 8L/R
DROM WU - 10 all movements

2. Technique practice?
DB deadlift - 35 x 20
KB reverse lunge - 35 x 15L/R
pushup - 20
x-band walk - 15L/R
supine bridge - 0:30
standing cable row - 50 x 20
cable triceps pressdown - 60 x 20
cable curl - 50 x 20
side lying db external rotation - 5 x 15L/R
prone internal rotation - 5 x 15L/R
back extension - 15

3. Cardio
Row @ 5 - 20 minutes - low intensity - 4439m's

Notes:
-Maximum Strength -phase 1 - energy day
-Technique practice - Not really sure why EC named it that because I'm not really practicing anything? It's 8-12 exercises, of 15-20 reps starting at 1 set then working to 3 later on. It was ok, it took longer than I thought it would at 10 minutes for all the sets.
-Row - Supposed to be 20 minutes at 60-70% MHR so I just tried to slow my pace down to 2:15/500m's
__________________
"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 11-10-2008, 04:35 AM   #612
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I'm back.

October 31st - November 9th 2008

Spent this past week at Disney/Universal/Sea World, had a great time at the parks with my family. It was for Hunter's Make-A-Wish trip so some mixed feelings there. Less than stellar eating but overall not too horrible. I got a workout in on the morning of the 2nd, it was mostly dynamic stretching/prehab stuff with a short metcon at the end. 5 rounds of 10 pushups+10 squats.

On the 5th Connor and I missed Universal so that we could drive up to Gainesville to see my grandmother who will be 100 in February. On the way back I met up with Derek at Leo's place. We shot the shit for a little bit and then got dressed up for Danny's class. I didn't get to talk to Danny very long but his coaching was great. Leo gave me a good tip as well on the snatch. Focus on an object about eye level and put my tongue on the roof of my mouth. I thought I got a snatch PR at 80 kilos which is 176 #'s. My old PR for the snatch was 165 for a power snatch much earlier this year before I hurt my arm. Leo has a nice place, flipped a 550# tire which sounds more impressive than the effort it took. Connor loved it there and in between sets ?I'd give him a mini workout to do i.e. flip a regular tire 5 times....etc

Some pictures:
http://www.crossfitevolution.com/pic...tureId=1587816
http://www.crossfitevolution.com/pic...tureId=1587790

I'm back in the gym today.
__________________
"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 11-11-2008, 03:56 AM   #613
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November 10, 2008
*15 hour fast*
BW = 190 (after a week of Disney I've lost 4 pounds???)

1. WU
Eric Cressey Warm up Option 1:
SMR - quads, IT bands, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
back squat - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 265 x 4, 265 x 4, 265 x 2, 225 x 4
(2 minute rests on work sets)

snatch pulls - 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2, 185 x 2
(0:45 rests)

walking db lunge - overhead - 15 x 8L/R, 15 x 8L/R, 15 x 8L/R
(0:45 rests)

reverse crunch - 12, 12, 12
prone bridge - 0:30, 0:30, 0:30
(superset with no rest)


3. Misc.

OALC- C+J - 35#KB - 8 minutes total switching every 2 minutes, 18L, 18R, 18L, 18R

4.5 minute walk - 3 laps around basketball court

Notes:
-EC's warm up 1, phase 1 - lower body day 1 - 2nd week
-back squats - Did these with the rep scheme provided as high bar squats as opposed to box squats. The 3rd set I felt a bit of butt wink so I dropped the weight a little and focused on keeping a upright torso and keeping my body tight.
-snatch pulls - Felt a little strain in my arm the first set used straps for 6 sets and it felt much better, tried it again on the 8th set without straps
-walking DB lunges - my shoulders felt way more tired than my legs here
-OALC C+J - Did these today instead of 10 minutes of steady cardio on the bike. Tried to keep the rep count moderate taking plenty of rest between reps.
__________________
"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 : 11-11-2008 at 04:24 AM. Reason: oops
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Old 11-11-2008, 04:08 AM   #614
Derek Simonds
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Under #3 is that 36L, 36R, 36L, 36R? That is awesome. I did LCCJ yesterday at 12 reps per minute but switched on the minute. 18 reps per minute is trucking!
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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

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Old 11-11-2008, 04:23 AM   #615
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Quote:
Originally Posted by Derek Simonds View Post
Under #3 is that 36L, 36R, 36L, 36R? That is awesome. I did LCCJ yesterday at 12 reps per minute but switched on the minute. 18 reps per minute is trucking!
Sorry it wasn't clear, it's supposed to be 18 total for the 2 minutes. I'll fix it.
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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 11-11-2008, 08:47 AM   #616
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No worries man. I am not sure about the whole switch on 2 minutes thing yet. I reread that email between you and Shaf and I think I am going to work up to 10 minutes then come back down to 6 minutes on the 2's.
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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

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Old 11-12-2008, 04:35 AM   #617
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November 11, 2008
*16 hour fast*
BW = 189

1. WU
Eric Cressey Warmup Option 2:
SMR using massage ball thing - thoracic extension, quads. IT bands, hip flexors and pecs
lacrosse ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
warrior lunge kneeling stretch - 0:15L/R
hip external rotator stretch - 0:15L/R
bird dog - 8L/R
x band walk - 10L/R
rocking ankle mobility - 8L/R
scap pushup - 12
wall slide - 12
levator scapula stretch - 0:15L/R
high knee walk - 5L/R
reverse lunge w/ postolateral reach - 5L/R
walking spiderman - 5L/R

2. Strength
bench press - 45 x 5, 95 x 3, 135 x 3, 195 x 4, 195 x 4, 205 x 4, 205 x 4
(2-3 minutes rest)

neutral grip incline DB press - 40 x 9, 45 x 9, 50 x 9
seated cable row - 9 x 9, 10 x 9, 11 x 9, 11 x 9
(superset with full rest - 0:30)

prone Y - 7.5 x 12, 7.5 x 12, 7.5 x 12
sidelying external rotation - 5 x 12L/R, 5 x 12L/R, 5 x 12L/R
(superset with no rest - 0:30)

side bridge - 0:30L/R, 0:30L/R, 0:30L/R
(no rest)


3. Cardio

none - ran out of time

Notes:
-Maximum Strength - phase 1 - upper body day 1 - week 2
-bench press - A good handoff is essential. 205 felt good.

Later that night:

~20 minutes on the foam roller - concentrated on upper back, lats, quads and IT band.
__________________
"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 : 11-12-2008 at 04:35 AM. Reason: wrong date
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Old 11-12-2008, 04:36 AM   #618
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November 12, 2008
*no fast*

0600
Intuflow Free to Move

No workout today it was supposed to be an interval day but my time management was kind of messed up. Did a lot of foam rolling and stick work later that night watching Ninja Warrior. That show is awesome!
__________________
"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 : 11-13-2008 at 03:55 AM.
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Old 11-12-2008, 04:42 AM   #619
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Default Bodyweight, sleep apnea, oh my!

You would think that after being at Disney and all that for a week and eating in a less than stellar fashion that a person would gain or at least maintain their weight. Apparently not me. Before I left I was sitting at 194 and now a few days in a row now I've been hitting 189. I've always been a slow to lose kind of person, endomorphic body type so it's not as if I'm one of those people that lose pounds if they aren't eating all the time. I'm not complaining, I just find it odd, I can tell that I'm noticeably leaner than I was before I left for the trip on the 1st.

Bizarre.

Had an Army physical yesterday and said even if I have sleep apnea it doesn't seem to be affecting me negatively yet as if it was my blood pressure readings would have some indication.
__________________
"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 : 11-13-2008 at 03:54 AM.
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Old 11-17-2008, 08:09 AM   #620
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November 13, 2008
*fast - no idea*
BW = 188

1. WU
Eric Cressey Warm up Option 1:
SMR - quads, IT bands, pecs, thoracic mobility
tennis ball - calves, glutes, infraspinatus, arch roll ~0:15-0:30
kneeling RF/TFL stretch - 0:15L/R
sleeper stretch - 0:15L/R
glute bridge - 12
reach, roll, lift - 8L/R
wall ankle mobility - 8L/R
x-band walk - 10L/R
pull-back butt kick - 5L/R
cradle walk - 5L/R
split stance broomstick pec mobilization - 8L/R
squat to stand - 8
OH lunge walk - 5L/R

2. Strength
front squat - 45 x 5, 95 x 4, 135 x 3, 185 x 6, 185 x 6, 185 x 6, 185 x 6 (1.5 - 2 minute rests on work sets)

Romanian deadlift - 135 x 12, 145 x 10, 145 x 8 (grip = dead)
close grip chin up - bw+10 x 6, bw+10 x 5, bw x 6
(superset with full rest - 1:00)

pushups - 12, 12, 12
reverse crunch - 12, 12, 12
(superset with full rest - 0:30)

Bulgarian DB split squats - 35 x 6L/R, 35 x 6L/R, 35 x 6L/R (0:30 rest)

kneeling cable external rotation - 30 x 12, 30 x 12, 30 x 12
back extension - 12, 12, 12
(superset with no rest)

db row - 30 x 7L/R, 30 x 7L/R, 30 x 7L/R (0:30 rest)
KB band curl - 45 x 5, 45 x 3, 45 x 3 (0:30 rest)


3. Misc.

None - toasted

Notes:
-EC's warm up 1, phase 1 - lower body day 2 + upper body day 2 - 2nd week - No gym this weekend, so I tried to squeeze in the major lifts form the 2 days into one day, subbed RDL's for the rack pulls and cable pullthroughs, skipped the DB push presses also. Trying to squish so much stuff into one day is an ass kicker, that's why the db rows were so light.
-front squats - The last 2 sets felt easier than the first 2, meaning I should have done a little more warmup
-RDL's- My hamstrings were toasted all weekend
-close grip chin up - Tiny bit of left arm pain on the 2nd set so I stopped and dropped the weight for the 3rd.
__________________
"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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