Allen's Journal

[Allen Yeh]

September 2, 2008
*15 hour fast*
BW = 189-191 (down 3 pounds from last week)

1. Gymnastic WU
handstand hold - 0:30, 0:30
ring row w/ feet on high box - 8, 8 (slight elbow pain)
hollow rocks - 15, 15

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - 4L/R
inverted hamstring - 5L/R

3. Strength
Burgener WU - 45 x 1
muscle clean + tall clean + PJ - 45 x 3, 95 x 2

power clean - 100 x 5, 120 x 5, 140 x 5, 160 x 5, 180 x 5(4th rep was bad, the last one was EASY!! hell yeah! PR for reps)
(2-3 minute rest between each work set)

DB decline bench press - 75 x 6, 80 x 6, 80 x 6, 80 x 6 (40X1 tempo)
back extensions - 15, 5 x 12, 5 x 14, 5 x 12
(superset with full rest - 45 seconds)

Pallof press - isometric hold - 50 x 0:35L/R, 50 x 0:35L/R, 50 x 0:30L/R
(rest 35 seconds between sets)

4. Metcon CA WOD 02SEP2008
4 rounds for time of:
5 kipping pull-ups - subbed dead-hang chest ups
5 box jumps - mid-thigh
5 GHD sit-ups
5 KB swings - 30%(57#)BW - Used 55#KB (largest in the gym)

Time - 4:37 (1:02, 1:05, 1:08, 1:22)

Notes:
-Added the horizontal pressing I missed last week in today after the power cleans, left hip flexor is still hurting a bit from my fall last
-MC+TC+PJ - no arm pain on the push jerks which is an improvement over the last few months
-power cleans - 180 for 5 is definitely a PR, I'm not sure what my max power clean is but I know I've never done 180 for 5 before.
-Metcon - The chest ups were broken on the 3rd and 4th set, 20 is probably the most pullups I've done in a single session since trying to rehab my arm. Fun workout, nothing too gassing but a good overall effect.

[Allen Yeh]

September 3, 2008
*fasted workout*
*18 hour fast*
BW = 189-191

1. Mobility/Movement Prep warmup
1/4 mile walk to track
foot mobility drills ~30m's
running drills (half ass, forgotten half of them by now)

2. Running
800m's - 3:33, 3:31 (rest 1:30 between)
400m's - 1:50, 1:45, 1:45, 1:49(rest 1:30 between)
100m strides - 0:22 (not feeling it today at all)

1/4 mile walk back from track

(superset with full rest - 45 seconds)

3. Diesel Crew Shoulder Rehab #5
EQI pushup - 0:30, 0:30
prone T - 10 x 12, 10 x 12
plate halos - 10 x 10CL/CCL, 10 x 10CL/CCL

4. Misc.
cable curl w/ 10 count eccentric - 70 x 6, 70 x 6, 70 x 4

kb clean+strict press + push press + push jerk - 1:00 - 3 complete reps

Notes:
-Today my right hip flexor was tight on top of my left hip flexor hurting, yay me.
-800's - 1:30 is not enough rest for me right now, the 1st 400 was actually my result of trying to run a 3rd 800
-400's - Fell off my pace the 4th and last lap
-strides - blah

[Allen Yeh]

September 4, 2008


*20 hour fast*

Foam rolling and other soft tissue work + stretching of tight hips.

[Allen Yeh]

September 5, 2008
*14 hour fast*

September 6, 2008
*no fast*

Toe is hurting like crazy, hurts to put any pressure on it. WTF?

September 7, 2008
*15 hour fast*

Opted out of the PT test today, can't put any pressure on the front of my right foot at all. It looks like a doctor visit might be in order soon?

[Eva Claire Synkowski]

no obvious fall or injury thats causing the pain?

[Steven Low]

Bone or soft tissue for the toe?

Also, I think a bunch of us are going out to Old Dominion bar near the convention center this coming Thursday after Primal closes (or close to when it closes)... if you're around and wanna come out.

[Allen Yeh]

No obvious fall or injury. It was soft tissue on the toe. Today there is not much pain at all just some redness. Very bizarre. The way people were talking at my unit they had me thinking doctors would have to cut into my toe to cut the nail out or something equally as not fun.

Bizarre.

[Allen Yeh]

Originally Posted by Steven Low

Also, I think a bunch of us are going out to Old Dominion bar near the convention center this coming Thursday after Primal closes (or close to when it closes)... if you're around and wanna come out.

I can't because I'm an old man, seriously though I can't because I have to drive down to Norfolk before first light on Friday. Work there for a few hours and drive back. Not looking forward to that at all. My coworker said it's between 3-4 hours one-way, so I'll literally be driving longer than I'll be working at this facility. Have a drink or 5 for me.

Check out my FB btw, Jamila was asking if anyone would want to get together this coming weekend.

[Allen Yeh]

September 8, 2008
*15 hour fast*
BW = 189-191 (same as last week but this past weekend was one crappy day of food after another)

1. Mobility/Movement Prep warmup
elbow to instep lunge - 4L/R
lateral lunge to drop lunge - 6L/R
reverse lunges - 4L/R
inverted hamstring - 5L/R
drom WU - 10 for all movements

1. Gymnastic WU
handstand hold - 0:50, 0:30, 0:18
L-sit - 0:15, 0:10, 0:11
chest ups - dead hang - 7, 6, 5

3. Strength
3 position clean (high hang, hang, floor) - 45 x 2, 95 x 1

power clean - 105 x 5, 125 x 5, 145 x 5, 165 x 5 (struggling), 185 x 0, 185 x (1,0)
(2-3 minute rest between each work set)

NG explosive pullups - 5 - just screwing around
ring dips - 5

4. KB Stuff
2 Arm Long Cycle (ALC)- C+J w/ 235# KB's - 2 minutes on/1 minute rest - 11, 13, 11

1 arm swing - 35#KB - 4 minutes on the minute - 31R, 31L, 30R, 30L

windmill - 35#KB - 5R, 5L, 5R, %L

Notes:
-3 position clean - I'm good on the high hang and hang but after going to the floor I'm messing myself up, more halting DL's in store
-power cleans - 185 just felt like crap, I was banging the heck out of my knee on almost every set, Blah! 185 next week.
-KB LC - I was just kind of screwing around with this stuff so I made this up, I've asked someone I know for a better way of adding LC stuff to the end of my workouts for conditioning purposes.

[Allen Yeh]

September 10, 2008
*fasted workout*
*17.5 hour fast*
BW = 187-189

1. Gymnastic Warmup
ring dips - 9, 10
pullups - 4, 4
plank - 1:30, 1:00
side plank - 0:30L/R, 0:30L/R

2. Mobility/Movement Prep warmup
x-band walk - 10L/R
DROM WU - 10 all
inverted hamstring - backward - 8L/R

3. Strength
Burgener WU - 45 x 1
3 snatch-grip halting deadlifts + 1 power snatch + 1 ohs + 1 Sotts press - 45 x 3, 75 x 1, 75 x 1, 95 x 1
snatch balance - 95 x 2, 135 x 2, 155 x 1
snatch grip push press + OHS - 175 x 1, 195 x 1, 205 x 1 (PR!), 215 x 0 (couldn't get it locked out)

Pendlay rows - 140 x 5, 160 x 5, 180 x 5, 180 x 5, 200 x 5 (heavy)
(1-1.5 minute rest between sets)

decline DB press - 40x1 tempo - 80 x 4, 60 x 10, 60 x 8, 60 x 4
(1 minute rest between sets)

Notes:
-Triceps are really sore, I'm guessing from the jerks on Monday. Really wanted to see what I'd be able to do with the OHS today so I just threw it in today on my upper body day. Knee has a huge bruise from Monday and the power cleans. So I was being extra careful today. No metcon today, just the stuff above took 1 hour+ and I felt drained by the time I was all done.
halting DL + PS + OHS + Sotts Press - This was fun and the snatches didn't hurt my arm at all
-Snatch balance - Threw these in here to get some more technical work in without going too heavy.
-OHS - PR at 205! My last PR was 195 x 2 back in January AND I haven't done any heavy OH work at all since my arm started hurting. SWEET! 215 I couldn't push press it up and stopped here since I didn't want to get yelled at again by the CF trainer conducting their class.
-Pendlay row - 200 x 5 is heavy
-decline DB press - felt really heavy today so I dropped the weight, really I just felt drained by now overall