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Old 08-06-2008, 05:28 AM   #471
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
That would have been a 1:22 row for 500M's. How did it feel? All this talk about rowing is getting me fired up to take a run at a sub 1:20 500. Last 500 I rowed was right at 1:27.9. I will take a look to be sure. All I know is I fell off the rower and just lay on the floor for the next 5 minutes. Of course it was at Leo's place and I think we had just done Helen or something stupid right before, no it was a little O/Lift practice meet.
It felt freaking awful! haha

My PR for a 500 was 1:31 and I was dancing in circles for that! After I pulled myself off the ground 10 minutes later. 1:27.9 is freaking awesome. I thought about trying for a PR today but my legs feel fried, Monday.
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Old 08-06-2008, 08:31 AM   #472
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August 6, 2008
BW = 187-190.0
*no fast, binged on pizza last night*

1. Warmup
Row@4 - 500m 1:41.5
double under practice - 1 minute

2. Gymnastic Warmup
handstand pushup - 5, 3, 4 (tried to go head to floor)
ring rows - w feet on high box - 6, 6, 6
band rotation - Iron Woody red band - 10L/R, 10L/R, 10L/R

3. Mobility/Movement Prep warmup
elbow to instep - in place - 4L/R
lateral lunge with a drop lunge - 6L/R
glute bridge - 10
inverted hamstring -backward- 6L/R

4. Neck WU
swiss ball isometric holds against wall - 50 seconds - front/left/right

5. Strength (1 minute rest between each work set)
1-arm DB bench press - 40 x 5L/R, 50 x 5L/R, 60 x 5L/R, 70 x 5L/R, 80 x 5L/R

superset: (no rest between sets)
slow eccentric cable curl - 10 count negative - 70 x 5, 70 x 5, 70 x 5
back extensions - slow - 10, 10, 10

6. Metcon Thruster practice
Thruster practice - 45 x 5, 95 x 5 (going full ROM to full extension at the top)

For time: 45 x 95# thrusters
10, 5, 6, 6, 4, 6, 5, 3
Total time: 6:55

7. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~7 minutes

Notes:
-row- 1:41 wasn't exhausting but a bit harder than I should have done as my warmup, oops, talking to Derek made me think about setting a 500m PR
-DU's - It's coming along
-1-arm bench - Instead of straight sets I went down and went up, 80 was hard but I can go up.
-Eccentric curls - Steven reminded me that I need to be doing the slow eccentric stuff for my arm, burning but no pain = good.
-back extensions - did these slow today and really concentrated on firing both sides of my lower back
-Thrusters - I'm not sure when I last did barbell thrusters so threw this in here to make that old weakness of mine a strength. What killed me wasn't so much the lack of wind but the wrist pain, I constantly found myself holding the bar on my fingers for the press, a really bad habit that was putting a hurting on my wrists. When I started out I would be pressing with my palms but after a few reps I kept reverting with the bar on my fingers. I kept having to put the bar down and shake out my hands.
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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 08-06-2008, 09:50 AM   #473
Derek Simonds
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That 1:40'ish time won't kill you but it takes a few minutes to recover. It is amazing what a difference a mere 11 seconds is (to get under 1:30).

I will row tonight.
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Old 08-08-2008, 06:19 AM   #474
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August 7, 2008
*21 hour fast*

No workout today, worked a half day then went home got the family and went off to NY. Popped over to the Brooklyn Banks, a skateboarding spot of some renown as a surprise to Hunter and Chase. Did some dynamic and static stretches as well as some vaults and climbs up stuff. Very cool place. It's under the Brooklyn Bridge on the Manhattan side next to the police HQ.
__________________
"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 08-11-2008, 09:06 AM   #475
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August 8, 2008
*15 hour fast*

Spent the day at a local amusement park with the kids, fun stuff.

August 9, 2008
*14 hour fast*

Went to Jones beach with my family, my parents watched the kids and I saw The Dark Knight again with my wife, can you believe she didn't like it?!? Afterwards we went to a Japanese Steakhouse and I had some good eats there!

August 10, 2008
*no fast*

Spent the majority of the day driving back to VA today, this was my crappiest eating day out of the last 3, we left my parents house at 10AM and got back to my house in VA at 8PM, even if you take out all the stops...which total around ~2.5-3 hours...that would mean it took us 7-7.5 hours to get home, UGH!
__________________
"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 08-11-2008, 09:11 AM   #476
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August 11, 2008
*15 hour fast*
*Fasted workout*

1. Mobility/Movement Prep
foot mobility drills ~25m
reverse lunge with lateral felxion - in place - 6L/R
inverted hamstring - in place - 8L/R
knee hug - moving - 8L/R
sumo squat to stand - 6

2. Prehab
glute bridge - 10
clams - 10L/R
adduction - sidelying - 12L/R
quadruped abduction - 8L/R

3. Run
Ran - 1.30 miles - 11:00 ~8:00min/mile pace
walk - 0.4miles - 6.5 min

Notes:
-Spent some extra time with warmuing up and mobility after sitting in the car so much yesterday
-Run - Crappy, I didn't feel tired or gassed just felt out of it, stopped on the hill back home and walked the rest of the way. Ugh. Hopefully my PM session will be better.
__________________
"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; 08-12-2008 at 06:31 AM. Reason: added fasting information
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Old 08-12-2008, 06:30 AM   #477
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August 12, 2008
*no fast*
BW = 189-191

1. Warmup
row@4 - 500m 1:55.9 (felt sllllloooow today)

2. Gymnastic Warmup
planche pushup on rings w/ feet on box - 3, 3, 3
neutral grip pullup - 4, 4, 4

3. Diesel Crew shoulder rehab #3
pullup retractions - 12, 12
barbell overhead shrug - 95 x 15, 95 x*15
scap pushup - 15, 15
posterior capsule stretch - 12L/R, 12L/R

4. Mobility/Movement Prep warmup
leg swings - 10F/B, 10 side to side
lunge w/ lateral flexion - backward - 3L/R
inverted hamstring - backward - 6L/R

5. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
Front squat - lifting from bottom - 95 x 5, 115 x 5, 135 x 5, 155 x 5, 175 x 5

6. Metcon
3 Rounds - 45 seconds rest between rounds
5 box jumps - mid thigh height
10 GHD situps
20 KB cross chops - 35#KB
10 Band KB swing - 55#KB w/red Iron Woody band
5 plyo pushups - touching chest

Times: 2:00, 2:00, 2:11

7. Misc.
RDL - 95 x 10, 95 x 10, 95 x 10, 95 x 10 (1 minute rest between sets)
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-planche pushup - These felt kind of awkward
-FS - I missed these last week so I threw them into this week, 175 felt better than 155
-metcon - The cross chops slowed me down a little but overall a fun core-centric little circuit
-RDL - Threw these in here to get a good stretch on my hamstrings, I'm going to try to remember to throw these in here on my lower body strength days, 95 was light I could definitely go up in these.
__________________
"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; 08-12-2008 at 06:31 AM. Reason: added fasting information
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Old 08-14-2008, 07:09 AM   #478
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August 13, 2008
*fasted workout*


1. Warmup
jump rope - 1min on/0:30 off
double under practice - 3 minutes
foot mobility drills - 25m's
running drills - 10m's - high knees, cariaocas, side shuffles, backwards run

2. Track workout
800's - 3:27, 3:28, 3:31 (2:45 rest between)

100m strides - 0:18, 0:21, 0:18, 0:20, 0:19, 0:17 (0:40 rest between)

Notes:
-double unders - These felt good today I actually stringed a quite a few together
-800's - My goals was to get under 3:30, the first 2 sets felt great, the 3rd set after ~250m's I realized I was going to slow and really poured it on the last 150. That sucked
-Strides - These felt great
__________________
"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 08-14-2008, 07:29 AM   #479
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August 14, 2008
BW = 193-195.6 (Seriously...WTF???? That is slightly discouraging!)

1. Warmup
Row@5 - 500m - 2:04
Various KB exercises for time (2H swings, 1H swings, H2H stuff, around the world, figure8's w/uppercuts, windmills, cleans, bottom's up pressing) - 35#kb x 3 minutes, 25#kb x 3 minutes

2. Diesel Crew shoulder rehab #4
incline DB retraction - 25 x 15
prone Y - 5 x 15 (waaay to easy)
prone internal rotation - 5 x 15

3. Neck
Swiss ball isometric hold against wall - 0:40 front/L/R

4. Gymnastic Warmup
handstand hold - 0:50, 0:20
tuck-sit - 0:15, 0:17, 0:16

5. Strength (1.5-2.5 minute rest between each work set)
Burgener WU - 45 x 1
power clean - 45 x 5, 100 x 5, 120 x 5, 140 x 5, 150 x 5, 170 x 5

plate raise + truck driver - 25 x 8, 25 x 8

cable curl - 10 count eccentric - 70 x 5, 70 x 6, 70 x 6
back extensions - 15, 15, 15
(superset with no rest)

isometric Pallof Press hold - 60 x 0:30L/R, 60 x 0:30L/R

6. Misc.
Dick Hartzell Lower Body Flexibility Routine using red Iron Woody band ~8 minutes

Notes:
-Super stiff when I woke up this morning, hamstrings = sore and TIGHT after the RDL's on the 12th and then the 800's+strides on the 13th. Did an extra long warmup, forgot any movement prep/mobility stuff by the time I was done with the miscellaneous stuff.
-row - this felt soooooo bad, I just felt like my joints were glued together this morning.
-KB stuff - Didn't count reps at all just flowed from one thing to another really trying to warm up my hamstrings and threw some other stuff in there for the heck of it. My H2H skills are lacking, but practicing these in the gym is not the best idea.
-Neck - My neck has been stiff all week, so I took it a bit easier on the time and frequency this week.
-power cleans - Yikes, these just sucked all around, I didn't get focused until the 4th set, I was being really sloppy the first 3 sets and I didn't even realize it until the end of the 3rd set. 170 felt ok but heavy.
-Isometric Pallof Press hold - YIKES this exercise torched my sides, next time I'll decrease the resistance and actually get 3 sets
__________________
"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; 08-14-2008 at 07:35 AM. Reason: wrong date
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Old 08-14-2008, 08:46 AM   #480
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I had to look them up but I agree the Pallof Press Hold is a toughie!
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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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