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Old 12-10-2007, 05:47 AM   #41
Garrett Smith
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I got to my gym on Sunday, thought a bit about doing the max day from yesterday, then thought better of it. Several weeks of holiday parties, a very busy work schedule (yay!), lack of sleep, a bit too much food and alcohol indulgence, and Coach Greg E's AKP workouts have left me under-recovered. --It happens.

So, Sunday I mounted my wooden beam for my rings at the gym and also took down the horrible curtain/pipe apparatus left over in one of my treatment rooms--it will soon have a new life as my outdoor pullup bars! I'm so glad I took the day off, after that bit of work I felt like a truck had run me over.

Now, on to the recovery, starting with good sleep last night. Today will include cold laser to the brain, heart, and adrenals, along with an energetic foot bath. I won't skip the workout, it's too much fun, and I need that right now. I'll do a separate post for the workout.

Anyone have any heavy-duty carabiners that they don't want? I can find them a nice home, I have to make my rings easily removable as they are outside in an area where they will not last long unattended...
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Old 12-10-2007, 10:10 AM   #42
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Today's CA WOD:

Back squat (85% x 3 x 5): 110kg x 3 x 5
Snatch deadlift (115% x 3): 81.5kg x 3
Push press (? x 5 x 3): 55kg x 3 x 5, +2.5kg from last week
Deadhang pull-ups (3 x max): BW x 13, 10, 7
Windmills (25% BW x 8 x 3): 35# KB x 8 x 3, went a little light

Definitely working on recovery measures and getting enough sleep this week.
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Old 12-12-2007, 09:53 AM   #43
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Default 12/11/07 and 12/12/07 workouts

12/11/07

Raining cats and dogs here in the Old Pueblo...

Today's CA WOD:
Muscle Snatch (heavy single): 32.5kg, stayed lighter for form sake
2-position snatch floor/hang (65% x 5 sets): 46.5 x 1 set, 44 x 4 sets, felt much snappier with the slightly lightened weight

Metcon, 3 rounds of:
MODIFIED--5 hurdle tuck jumps to inseam height
MODIFIED--10 15# CBs swipes
10 (20% BW) 30# DB hang power snatch
4:13
No high box to jump to so I subbed the hurdle and held back on the height, subbed the swipes for the slamball. Fun little metcon.

------------------

12/12/07

Weird. Tucson was all foggy this morning. Something strange is afoot...

2' rest taken between all sets and exercises
Today's CA WOD:
Front Squat (83% x 3 x 5): 92kg x 3 x 5
Clean Pull (103% x 3, 105% x 2, 108% x 1): 95kg x 3, 95kg x 2, 97.5kg x 1
MODIFICATION KBs Jerks 70# x 8

Metcon, 3 rounds of
10 TGUs x 53# KB, one floor press done between reps
MODIFICATION 10 punching bag power clean followed by 10 KB push press x 53# KB
50m out sprint, 50m back sprint
17:53

TGUs were tough, I'm all scraped up from the commercial carpet with no pad flooring in the gym. Punching bag cleans are getting WAY stronger, I'm learning how to use my traps more in the pull (less arms). Wet ground made for sketchy sprints.

Tomorrow looks like a full round of Z-Health, gymnastics exercise, foam rolling, and a bit of stretching.

It is so cool to have an "Arizona Room", a roofed, screened-in, rubber matted, "outdoor" area to work out in when the weather gets bad like this. I still can enjoy the coolness and rain, without getting all wet and cold (my equipment prefers this arrangement as well). 150 square feet of punishment area. If I need to be indoors, I have that space too. I love my little gym!
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Old 12-14-2007, 01:18 PM   #44
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12/13/07:

Full Z-Health R-Phase joint mobility session, normal speed, 3 reps each

Gymnastics "holds" workout, all held for 30 sec. (per side), unless otherwise noted:
Floor handstand
1-arm tucked hang from bar
Pistol bottom position sit
Back extension "body straight" hold
GHD situp "body straight" hold--will be changing to hollow rocks
Tuck planche
Tuck front lever, straightening one leg out
Tuck back lever, straightening one leg out
Reverse hyperextension "body straight" hold--may change to Superman rocks
Leg lift position, hips unsupported, "body straight" hold--will change to hollow rocks
Tuck L-sit
Inversion hang on parallel bars
Wall sit 90 degrees 1 minute

2 "Pumps" a la Pavel

--------------------
12/14/07:

Joint mobility + 3' x-c ski warmup

Today's CA WOD, 8 AM:
Overhead squat (heavy single, 80% of heavy x 2 x 2): 74kg x 1, 60kg x 2 x 2, 74kg is 103% for me
High hang clean + hang power clean (medium-heavy x 5 sets): 50kg x 5 sets
Deadhang pull-ups (max x 3 sets): 13, 10, 7, same as last time

Metcon, 1 PM, 4 rounds for time of:
1) 5 hip height (greater trochanter) hurdle tuck jumps, ~1.5" higher than last time
2) First two rounds--20 70# KB sumo deadlift high pulls, second two rounds--10 15# CBs overhead swings
3) First round--25 GHD full ROM situps, second round--25 decline situps, last two rounds--25 regular situps
12:36

Don't let me fail to mention that tuck jumps following GHD situps are REALLY hard...if I do end up doing my gymnastics "moves" workout this weekend like I hope, I will definitely be removing any movements that we have already done (or movements similar enough). I hope we aren't going to be using our hip flexors much tomorrow!
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Old 12-15-2007, 05:09 AM   #45
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Just to let you know in my entire life I have never, never, never been this aware of my hip flexors. They have been on fire for the last 2 weeks.
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Old 12-17-2007, 05:44 AM   #46
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Saturday:

I was asked to film segments on exercise instruction for www.ExpertVillage.com . The shoot ended up covering 60 exercises (upper body push, upper body pull, core, legs) and lasting 8+ hours. Tweaked my left trap, I believe as a combo of demonstrating the vertical pulling movements and excess stress lately. I was wasted at the end. The segments should come out in about a month.

Sunday:

Took care of myself. Walked in the morning 2.5 miles, ate a hearty Paleo pancake breakfast, did a little necessary shopping, then went to the office and cold lasered the left A/C joint, left neck, heart, brain, liver, and guts, also did an energetic detox foot bath. Had a classic cheat dinner of TJ's organic mac 'n cheese and uncured beef hot dogs, with an oatmeal stout. Tasty.
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Old 12-17-2007, 05:59 AM   #47
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Quote:
Originally Posted by Garrett Smith View Post
Saturday:

I was asked to film segments on exercise instruction for www.ExpertVillage.com . The shoot ended up covering 60 exercises (upper body push, upper body pull, core, legs) and lasting 8+ hours. Tweaked my left trap, I believe as a combo of demonstrating the vertical pulling movements and excess stress lately. I was wasted at the end. The segments should come out in about a month.

Sunday:

Took care of myself. Walked in the morning 2.5 miles, ate a hearty Paleo pancake breakfast, did a little necessary shopping, then went to the office and cold lasered the left A/C joint, left neck, heart, brain, liver, and guts, also did an energetic detox foot bath. Had a classic cheat dinner of TJ's organic mac 'n cheese and uncured beef hot dogs, with an oatmeal stout. Tasty.
Wow, nice to see the good Doc also cheats on occasion!! Maybe I wont feel guilty about that dark choc I did in over the weekend. Probably the first cheat food in 2-3 weeks! Ok, so it was the bar but....
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Old 12-17-2007, 08:53 AM   #48
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Today's CA WOD:

1:30 rest taken between all sets and exercises
Front squat (75% x 3 x 5): 85kg x 3 x 5
Clean pull (work up to 100% x 2): 89kg x 2
Push press (same weight as last Monday x 3 x 5): 50kg x 3 x 5, accidentally went 5kg too light, stayed there after realizing it due to left A/C joint and trap soreness, probably a really good decision
Pull-ups (3 x near max reps): 10, 8, 7, first two sets done with commando grip, pulling up to opposite side each rep, last set done underhand
KB Turkish Get-up sit-ups (25%BW x 10 x 3): 35#KB x 10 x 3, done a bit lighter than Rx'd, floor press done between all reps

Left trap and both A/C joints still not 100%.

Sarena, I cheat way more than you do. You're really quite an inspiration in terms of your food choices and variety.
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Old 12-17-2007, 11:29 AM   #49
sarena kopciel
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Thanks Dr. G but I think its the fact that I am so superscared of being obese again!
BTW my new Oly coach wants me to enter my 1st meet in early Feb. Its a great opportunity cuz its so rare to have a Sunday meet around here...
Now I have to ensure he shoulder stays healthy and gotta start snatching again..
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Old 12-19-2007, 08:07 AM   #50
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Joint mobility + extra thoracic mobility and scapular retraction/depression work

Today's CA WOD:
Back squat (75% x 3 x 3): 100kg x 3 x 3, 1st set normal, 2nd two sets "B"
Snatch shrug (100% x 3 x 3): 70kg x 3 x 3, started with a snatch pull
MODIFIED KBs Jerks: 70#s x 3 x 5
Chin-ups (3 x near max): 14, 9, 7

Stretched hip flexors, ant. shoulders, and hamstrings
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Garrett Smith NMD CSCS BS, aka "Dr. G"
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