Allen's Journal

[Allen Yeh]

The 50 burpees did from the other day!

You too, big plans? The kids and I? just got back from our shopping expedition and we are planning our typical breakfast in the morning thing tomorrow.

[Derek Simonds]

Actually I might be slightly in the dog house. I have the meal all taken care of, but, I haven't been able to get to the store today. I plan on going before she wakes up.

Burpees are silly anyway...

[Allen Yeh]

May 12, 2008
*16 hour fast*
Calistenics warmup - 15 seconds each - high knees + jumping jacks + butt kicks + side to side hops + pushups + crunches + mountain climbers + squat thrusts
hand walk - 7
inverted hamstring - standing - 10L/R
lunge stretch - forward - 5L/R

DB complex w/ 15#DB's x 5 reps each exercise
hang high pull + hang snatch + squat press + bent-over alternating row + pushup + core row (renengade row)

2H KB swing - 24KG x 15
HSPU - 1, 1
HS hold - 29 sec., 26 sec, 40 sec., 21 sec.
KB clean and jerk - 24kg x 3R/1L (ouch)

3 Rounds for time:
20 2H KB swings - 24kg
5 clapping pushup
10 jump squats

Total time: 4:05

Workout with Connor ~15 minutes of jumping, bear crawling, pushups, squats and other "fun" things I could think of that weren't overly complicated for a 2 year old to do. Bear crawling , check, crab crawling, not so much.

Connor on my back pushups ~34#'s - 10

Tabata Pushups - 23, 12, 6....horrible flameout

Notes:
-At home workout
-HSPU - Wow I sucked at these, I used to be a lot better, I could barely do 2 sets of 1 this time
-KB C+J's - hurt my left elbow/forearm on the jerk
-metcon - Made this up of exercises I thought wouldn't aggravate my left forearm, was planning on doing 5 rounds but Connor woke up from his nap and wanted to workout with me. So I cut this short, it's way too hard to do KB swings while trying to keep a 2 year old away.
-Tabata pushup's - Talk about shitty performance!, my 1st round was great, my second round my arms felt like lead and my 3rd round I was barely able to eek out 6 in 20 seconds. Bah humbug!

[Allen Yeh]

May 13, 2007
*16.5 hour fast*

NEPA Walk - 45 minutes

[Allen Yeh]

May 14, 2008
*no fast*

Tumbling warmup - 4 min.- 3 x forward rolls, 3 x backwards rolls, 3 quick rolls, forward roll to bear crawl, backward roll to crab crawl, forward roll + cartwheel + forward roll, high knees, butt kicks, 2 x seated roll to carioca , single leg hops, double leg hops, backpedal, hand walk

barbell complex w/ bar x 5: 1:53
deadlift + romanian deadlift + bent over row + high pull + power clean + front squat + push press + back squat

clean pulls - 45 x 5, 95 x 4, 145 x 4, 195 x 2, 245 x 3, 245 x 3, 245 x 3, 245 x 3
(full rest - 120 seconds)

front squat - 95 x 10, 135 x 8, 155 x 6, 175 x 4(right knee pain)
1 legged good morning - 45 x 10L/R, 50 x 8L/R, 55 x 8L/R, 60 x 6L/R
(superset with full rest - 45 seconds)

reverse grip bench press - 45 x 10, 65 x 8,85 x 8, 105 x 8
standing 1-arm cable row - 60 x 10L/R, 80x 8L/R, 90 x 8L/R, 100 x 6L/R

(superset with full rest - 30 seconds)

overhead shrug - 45 x 10, 65 x 8, 85 x 8, 105 x 6
gorilla pulldown - 20 x 10, 30 x 8, 40 x 8
(superset with no rest - 30 seconds)

cable woodchop - 40 x 10L/R, 50 x 10L/R, 50 x 10L/R, 50 x 10L/R
(full rest - 30 seconds)

pallof press isometric hold - 50 x 15secondsL/R, 50 x 20 secondsL/R, 50 x 25 seconds L/R, 50 x 30 secondsL/R
(full rest - 30 seconds)

CA WOD Metcon from 5/7/2008
For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

7:39 with the following modifications due to equipment available.
20# MB on push ball which is ~11%BW
55# KB on swings which is ~29%BW
20# MB on slam ball which is ~11%BW

Notes:
-Power training - Full body (weeks 4-6) Hypertrophy workout A complex
-tumbling warmup - I think I'll have to forgo this unless I'm outside on the grass or something, the floor in the gym was somewhat unforgiving
-clean pulls - could have gone up, pretty happy with this, first heavy explosive movement since the 4/24
-front squat - Started light as I wasn't sure how my legs would feel, the 175 felt light but had some slight knee pain in my right leg, it's still lingering today a bit, need to do some more lower body foam rolling.
-1-legged good morning - A somewhat awkward movement, 60 felt a lot heavier than the 55
-reverse grip bench - It's been probably at least 4-5 years since I've done this, started out light, which was good seeing as this movement was weird on my shoulders
-Pallof Press Isometric hold - Instead of doing the Pallof press, you hold it for the time, 30 seconds was hard I don't think I could have done 4 sets of 30.
-metcon - This went pretty well, the last 500 was rough, my legs were burning.

[Derek Simonds]

Mother's day ended up being very good. We had my wife, mom and grandmother all over for dinner. I made blackened chicken and shrimp alfredo with a huge salad. Big success and lots of good memories.

[Allen Yeh]

Nice.

[Gant Grimes]

Originally Posted by Allen Yeh

May 12, 2008

-KB C+J's - hurt my left elbow/forearm on the jerk

This looks like a good workout. What part was hurting?

[Allen Yeh]

Originally Posted by Gant Grimes

This looks like a good workout. What part was hurting?

I've been having this weird forearm pain in my left arm for a few months now. Dr. G suggested Laser but my insurance doesn't cover it and we definitely can't afford it right now. So I've just been trying to find things that don't hurt it. Supporting any heavy weight overhead is a no no, and I guess the violence of the jerkl hurts it too. Snatching is out, overhead squatting, pullups hurt, chinups a little but not too much....basically irritating as heck.

This was the original thread I'd posted about it in.

http://www.cathletics.com/forum/showthread.php?t=2326

[Allen Yeh]

May 15, 2008
*no fast*
30 minute NEPA walk
stroller sprints - 6? Distance varied from 40m - 200m

Notes:
-Connor wanted to go fast, so at the end of the walk we did a few sprints up and down the sidewalks and parking lot, complete guess at the distances and not timed. The whole stroller thing really throws you off in terms of running well.