Allen's Journal

[Allen Yeh]

June 27, 2008
*14 hour fast*

No workout, knee felt a bit unhappy, from pushing it a bit on the 26th.

June 28, 2008
*14 hour fast*

Helped a friend move and then the local water park with the kids.

June 29, 2008
*14 hour fast*

No workout, just enjoyed the outdoors with the kids.

[Derek Simonds]

Sounds like a great weekend mine was real similar. A good friend of mine and their extended family all came to Orlando for vacation and me and the kids met them at Universal on Saturday and their hotel on Sunday. Lot's of fun.

[Allen Yeh]

June 30, 2008
*no fast*

No structured workout today either, ended up with a later day at the office than planned and had to get hom to help my wife with the kids while she is packing the place up for our move on Saturday. Hunter and I ended up playing Catch Tennis, which was a game he made up where you catch the ball instead of using a racket, along with similiar rules to normal tennis. This was kind of fun and we did it sans shoes so that was interesting. Afterwards I did some jump roping but nothing timed just for fun with the kids.

Arm not feeling great, I definitely strained it a bit helping my friend move on Saturday, which is awesome because I move on this coming Saturday. Sucks.

[Allen Yeh]

July 1, 2008
*fasted workout ate shortly after*
BW = 190.2

1. Movement Prep warmup
inverted hamstring - backward - 8L/R
elbow to instep - forward - 5L/R
lunge w/lateral flexion - forward - 6L/R
t-pushups - 10

2. Gymnastic Warmup
ring rows - 10, 10
handstand practice - 30 seconds, 35 seconds
back extension +GHR - 5, 5, 5
feet to hands (hanging) - 6 (started to hurt my forearm)

3. Neck WU
swiss ball neck circuit - 15 seconds front, 15 seconds L/R side, 15 seconds front, 10 seconds L/R side

4. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 3, 225 x 2, 265 x 2, 265 x 2, 265 x 2, 265 x 2, 265 x 2
ring dips - w/30# vest - 2, 2, 2, 2, 2
chin-ups - w/ 30# vest - 2, 2, 2, 2, 2

5. Metcon - Annie
50-40-30-20-10
Double unders
situps - feet unachored
Time: 13:25 (4:04, 1:48, 2:04, 2:46, 1:47)

Rowing@5 - hurt my arm, only did >100m's

KB Figure 8 waiter walk - 2 x 55#'s x 1 width of weight room, 2 x 35#'s x 2 width of weight room
KB farmers walk - 2 x 55#'s+fat grips x 3 laps around weight room

Notes:
-Handstand hold - This is feeling better, I could hold it longer than 30-35 seconds for sure but I always end up falling when I'm trying to push my feet away from the wall slightly to try to work up to a freestanding handstand. I know the Beastskills tutorial says the fingers do most of the balancing but I'm having problems with this.
-Neck WU - I will keep adding 5 seconds a week, the front one feels fine but the side holds feet a bit awkward.
-Deadlift - Felt good today, I will stay at this weight and add reps for the next 2 weeks.
-Ring dips + chins - No problems adding more weight, I think I'll stay at 30#'s for now and work on adding reps, my last 3 sets of chins were somewhat slow.
-Annie - I don't think I've ever done this as written as when I used to do CF a lot my DU's sucked, I'm unhappy with my time because I was having problems stringing my DU's in a row, the majority of the DU's were DU-single-DU-single....etc not DU-DU-DU which I only managed a few times. I remember why I hate situps now as well. When I got in the shower and there was this stinging sensation on the top of my ass I noticed I had rubbed a big patch of skin off, nice. The unachored situps also slowed me down big time. Boo.
-KB waiter walk + farmers walk - just threw some grip stuff at the end which was fun and didn't hurt my left arm.

[Allen Yeh]

July 2, 2008
*12.5 hour fast*
BW = ????

1. Mobility
leg swings - side to side - 10L/R
leg swings - front to back - 10L/R
arm circles - 10CL/CCL
lateral squat - 8L/R
split squat - 5L/R
rotational squat - 5L/R


2. Diesel Crew shoulder rehab #1
db retractions - 20 x 15L/R
db protractions - 20 x 15L/R
posterior capsule stretch - 15L/R

3. Neck/Gymnastics WU
handstand hold - 30 seconds
band good mornings - red band x 12, x 12
Done as a Circuit w/ no rest:
neck bridge on ground - 10 front/back, 10 front/back
4-point plank - 30 seconds, 30 seconds
side plank - 30 seconds L/R, 30 seconds L/R
supine plank - 30 seconds, 30 seconds

4. Strength circuit (1 minute rest between each work set)
Deadlift - 45 x 5, 135 x 3, 225 x 1, 265 x 3, 265 x 2, 265 x 2
ring dips - w/30# vest - 3, 2, 2
chin-ups - w/ 30# vest - 3, 2, 2

5. Track Fun
2 x 800m's - 3:43, 3:49 - w/4:00 rest between
2 x 400m's - 1:50, 1:37 - w/2:00 rest between
2 x 100m strides - 0:19, 0:18 w/1:00 rest between

Notes:
-Strength circuit - lighter volume day as the chins didn't feel great, the DL's felt ok
-track fun - better than I thought since I haven't run in over 2+ months? Knees felt fine during the runs but a little bit weird after I got back to the gym for a shower.

[Derek Simonds]

That is pretty funny about your rear from the situps. I have so many mat burns right now on my feet and elbows it is ridiculous. Kind of funny how rubbing a small area of skin off can hurt so bad.

[Allen Yeh]

July 3, 2008
*12.5 hour fast*
BW = ????

1. Prehab
quadruped abduction - 10L/R
sidelying adduction - 10L/R
rotational fallout - 8L/R
glute bridge - 10

2. Diesel Crew shoulder rehab #1
pullup retractions - 12, 12
barbell overhead shrug - 95 x 12, 95 x 12
pushup plus - 95, 95
posterior capsule stretch - 12, 12

3. gymanstics WU (1 minute rest between each work set)
ring rows - feet on box - 10, 10 5
ring pushups - feet on box - 10, planche pushup 3, planche pushup x 3
GHR w/ backextension - 8, 8, 8

4. Strength (1-2 minute rest between each work set)
muscle clean + tall clean - 95 x 2(1+1), 95 x 2(1+1), 135 x (1+1), 135 x (1+1), 135 x (1+1)

5. Metcon
3 rounds:
20 ball slams - 20# ball
15 KB swings - 55# KB
10 clapping pushups
5 box jumps - mid thigh height
Time: 7:14

Notes:
-After doing the DL/dip/chin 2 days in a row I subbed in ring pushups/rows and GHR's as a break.
-MC+TC - These felt good
-metcon - fun, I would chose less clapping pushups next time as these were holding me up.

[Allen Yeh]

July 4, 2008
*no fast*

Loaded the big stuff into the Uhaul. Fun times.

July 5, 2008
*no fast*

Loaded the rest of the stuff into the Uhaul and then unloaded all the stuff into the new place. At least the sun didn't come out till after we were all done, thank goodness for friends.

July 6, 2008
*14 hour fast*

No workout.

[Allen Yeh]

July 7, 2008
*15.5 hour fast*

No workout.

[Allen Yeh]

July 8, 2008
*no fast*
BW = 189.6

1. Gymnatstic WU
handstand hold - 40 seconds, 25 seconds
knee to elbows - 12 (hurting forearm)
v-up - 12, 10

2. Diesel Crew shoulder rehab #4
incline DB retractions - 25 x 15, 25 x 15
prone Y - 7.5 x 15, 7.5 x 15
prone internal rotation - 7.5 x 15L/R, 7.5 x 15L/R

3. Neck WU
swiss ball neck circuit - 30 seconds front, 30 seconds L/R side

4. Strength (1 minute rest between each work set)
Deadlift - 95 x 4, 185 x 2, 275 x 2, 275 x 2, 275 x 2
ring dips - w/50# vest - 3, 3, 2
chin-ups - w/ 50# vest - 2, 2, 2

Romanian deadlifts - 45 x 5, 95 x 10, 95 x 10, 95 x 10, 95 x 10
ring dips - no weight x 8

5. Metcon CA WOD from July 1 2008
3 rounds:
15 KB swings - 55# KB ~= 29%BW
10 TGU - 55#KB for first round ~=29%BW, then switched to 35# for the last 2 rounds ~= 18%BW
Time: 8:46

25 burpees for time touching 1 foot marker above - 1:27

Notes:
-Threw in the RDL's after the rest of the strength stuff as a hamstring stretcher, since they are tight as heck
-CA WOD - The heavy TGU really sucked for the first round, the 35 was waaay easier.
-burpees - I'm happy with 1:27 for 25, I'm going to work from this and try to add more burpees in the same time frame.