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Old 09-13-2009, 02:58 PM   #991
Allen Yeh
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September 13, 2009

1. Warmup
500m row - 2:06
CA Standard WU
clams - 10L/R
wall slides - 12

2. Strength
Burgener WU - 45 x 1
FS (speed @60% of 1RM) - 45 x 8, 95 x 5, 145 x 3, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2, 145 x 2
(rest 0:45)

1-legged DB RDL - 20 x 10L/R, 25 x 10L/R, 30 x 10L/R
incline db press - 60 x 8, 70 x 8, 70 x 8
(superset with full rest - 0:30)

head supported DB row - 50 x 11, 60 x 8, 60 x 8, 60 x 6
military press + lockouts - 95 x 8+0, 95 x 5+8, 95 x 6+8
(superset with full rest - 0:30)

isometric Pallof press - 60 x 0:30L/R, 60 x 0:30L/R, 60 x 0:30L/R
rope pressdown - 70 x 10, 80 x 10, 80 x 10
cable curl - 70 x 10, 80 x 10, 80 x 10
(superset with no rest)

3. Energy
6:00 VFF run in grass
6:30 VFF walk
4 x 100m strides on the minute w/VFF's
6:30 VFF walk

Notes:
-Doing the Eric Cressey Off-Season regular guy workout, since my weightlifting options are currently limited at home in SC, I'm going to stop 5/3/1 for now until I find a gym or something. Right now when I go up to DC I'll be trying to do all strengthn stuff.
-I didn't know where the print off for the day was and the only thing I got right was the FS and 1-leg DB RDL, the incline DB was supposed to be sets of 6 and alternating. The row was supposed to be a chest supported row, and there was no military press today.
-VFF running - I haven't run much at all since I returned from MPBOLC back and this was harder than it should have been! UGH, I need to start running on a regular basis again.
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Old 09-13-2009, 09:41 PM   #992
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Was that Cressey program from the recent article on T-Mag? Cressey is the only one on that site I believe in. Well, him and Dan John of course.
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Old 09-14-2009, 05:06 AM   #993
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Yeah, given the fact that I'll be gym-less 50-75% of the month, I was thinking I'll do that stuff at the gym when I can and then focus on metcon and running when at home.
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Old 09-15-2009, 03:55 AM   #994
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Speaking of Eric Cressey...here are his thoughts on CF for Basebell http://ericcressey.com/crossfit-for-baseball
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Old 09-15-2009, 03:55 AM   #995
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September 14, 2009
*17 hour fast*

40 minute NEPA walk
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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.
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Old 09-15-2009, 11:14 AM   #996
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September 15, 2009

1. Warmup
Lacrosse ball on calves, glutes, upper back
ECWU #2

2. Strength
Deadlift - 45 x 8, 95 x 5, 145 x 3, 195 x 1, 285 x 1, 285 x 3, 285 x 3, 305 x 3, 305 x 3, 325 x 3
wall ankle mobilization - 8L/R, 10L/R, 8L/R, 8L/R
(superset with no rest - 2 minutes)

reverse lunge w/barbell FS grip - 95 x 8L/R, 95L/R, 95L/R
clams - 8L/R, 8L/R
(superset with no rest - 1 minute)

glute ham raise - 8, 8, 8
split stance cable lift - 30 x 10L/R, 30 x 8L/R, 40 x 8L/R
(superset with full rest - 0:30)

Notes:
-Eric Cressey The Regular Guy Off-Season Strength Program - Week 1, day 2 this time I did it the right reps and sets with "fillers" thrown in for the lifts without supersets
-Deadlift - 325 for 3 isn't great but ok, the 3rd rep i felt my form slipping
-split stance cable lift - After watching the video again I realized I'm still doing this incorrectly
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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 09-16-2009, 07:56 AM
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Old 09-16-2009, 08:16 AM   #997
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That was a good post by Eric Cressey. Interesting how he takes the high road in a critique of something he doesn't entirely agree with. Very unique in the age of the internet.

How's the shoulder?
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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Old 09-16-2009, 09:15 AM   #998
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The shoulder seems fine normally, I haven't done any KB snatches since the 9th though. When I get home this weekend I'll give it a go and try to warmup like I did the other day.
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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 09-16-2009, 10:34 AM   #999
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September 16, 2009
*14 hour fast*

AM

Pushups - chest to deck, slow steady reps - 24, 13, 10, 8
(1 minute rest)

Notes:
-I've totally been slacking on doing pushups for weeks now, Right now I'm sticking with 4 sets, chest to deck slow, 4 times a week, so before next Wed, I need to do this 3 more times.

Afternoon:
1. Warmup/Prehab

Phase One: Hip Flexor Flexibility and Glute Activation
Hip flexor stretches - 2 sets of 1 minute L/R
glute bridge w/ 0:05 isometric hold at top - 10, 10
bird dog w/ 0:05 isometric hold at top - 10, 10
clam - w/ 0:05 isometric hold at top - 10, 10

knee hugs - 5L/R
butt kicks - 5L/R
lateral lunge - 5L/R
drop lunge 5L/R
inverted hamstrings - forward - 5LR

2. Run
Run 10:00
walk 3:00
run 8:00
walk 3:00
run 2:00
walk 8:00

Run total 20:00, walk total 14:00
Total Distance ~3.5 miles (according to this map running route thing) I'm thinking more like a 5K than 3.5

Notes:
-Thought provoking article, had a bit of free time at work so I gave it a try. http://www.tmuscle.com/free_online_a...the_glute_myth[/quote]
-Longest run I've done since the first week of June, not bad considering for ~5 minute I went off on a trail that dead-ended so I ended up cutting across the woods to get back to the road. Not great since I couldn't extend the 8 into 10 minutes, I was beat.
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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 09-21-2009, 06:02 AM   #1000
Derek Simonds
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Did you get your push ups in this weekend? I read your running report and understand completely. I felt good while running and for the last two days the muscles at the bottom of the front of my shin have been on fire. Literally every step they are like hey how you doing!

Pretty funny.

Twas an interesting article. I am going to play with some of the warmup positions. I meant to do the hip thrusts this morning double and single leg but forgot.
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