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Old 09-12-2008, 01:48 AM   #521
Allen Yeh
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September 11, 2008
*fasted workout*
*21 hour fast*

OHS - stick x 5, x 5 (weird sensation in right knee not pain exactly but strange)
kb swing - 24kg x 20, 24 kg x 20
stick dislocates - 5, 5
1-inch birddog - 6sets of 10 second holds L/R
regular birddogs - 1 minute L/R
windmill - 24KG kb x 3L/R, 3L/R
kb C+J - 4 minutes changing hands per minute - 7R, 9L,7R, 8L

Notes:
-A quick at home workout as dinner was simmering on the stove.
-The 1-inch birddog and regular are both courtesy of the article on pain over at T-mag this week, my shoulders were definitely very noisy on the regular variation, I'll try to focus some more on the 1-inch variation and see if I can't get them to stop it!
-Long cycle - A 24KG KB is a lot heavier than 2 35#'sthe pressing part was kind of more taxing than before on my grip my timing is off on my right arm as I was able to squeeze out more reps with my left. Bashed myself a couple of times with the right arm as well.
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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 09-12-2008, 04:06 AM   #522
Derek Simonds
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I had the same thing with my right knee this morning. Not pain just weird. I must have been channeling you.
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Old 09-14-2008, 03:44 PM   #523
Allen Yeh
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September 12, 2008
*16 hour fast*

Drove to Norfolk and back from DC in one day, not recommended.

September 13, 2008
*13 hour fast*

1.5 hour walk to/back from the farmers market.

September 14, 2008

Walk to/back from Burke Festival ~40 minutes. It is hot here!
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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 09-15-2008, 04:20 AM   #524
Derek Simonds
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Enjoy the heat while you can. When I was traveling last week it was cold in Ft Wayne so fall is coming quick.
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Old 09-15-2008, 06:22 PM   #525
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Probably going out again Thurs night after Primal if you wanna join us.

Just give me a call (can get # from my facebook).
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Old 09-16-2008, 05:09 AM   #526
Allen Yeh
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September 15, 2008
*15 hour fast*

plank burpees - 15 (done slowly with Connor)
bear crawl - ~15 m's (around the basement with Connor)
burpees - 25 in 1:16
stick dislocates - 5, 5, 5
1-inch birddog - 8 sets of 10 second holds L/R
Around the world - 24KG kb - 10CL/CCL, 20 CL/CCL
windmill - 24KG kb x 5L/R
KB snatch - 24KG x 7L/R
2H kb swing - 25

Modified Chief - Used a 24kg KB
Max rounds in 3 minutes:
3 KB cleans each hand
6 pushups
9 squats

1 minute rest and repeat for 5 total rounds

5 rounds, 5 rounds

Notes:
-At home workout so I just messed around with some prehab stuff and metcon, worked out with Connor which is always fun, about halfway through he went for a walk with his mom on his bike.
-kb snatches - still can't do this without my shoulders grinding like crazy, no pain but I can't imagine that it's good for my shoulders. As well as it just feels strange!
-Modified Chief - WOD from CF main 14SEP08 - Not bad, I wonder what a difference it would be using the 135 # bar. I cut it short because I ran out of time, had to cook dinner for the hungry children!
__________________
"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 09-16-2008, 11:20 AM   #527
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September 16, 2008
*no fast*
BW = 188-190

1. Gymnastic WU
ring dips - 9, 4, 5
chest ups - dead hang - 5, 3, 3 (slight tightness in my left arm)
muscle up practice - false grip hanging ~1-2 minutes total
skin the cat - 2

2. Mobility/Movement Prep warmup
drom WU - 10 for all movements
reverse lunges - w/lateral flexion - 6L/R
bird dog - 1 minute L/R
squat stretch - 1 minute

3. Strength
halting DL + muscle clean + tall clean - 45 x 3, 95 x 1, 105 x 1

power clean - 105 x 5, 125 x 5, 145 x 5, 165 x 5 (rough!), 185 x 2(2nd rep was bad), 185 x (1,0)
(2-3 minute rest between each work set)

4. Misc. Stuff
KB rack walk - 2 x 55# KB's - 1 lap around basketball court
KB farmers walk - 2 x 55# KB's - 1 lap around basketball court
double under practice - 2 minutes (33?)

Notes:
-MU practice - false grip = PAIN, need to stretch my wrists more
-bird dog - no shoulder grinding today
-power cleans - I got more today than last week but the 2nd rep my feet landed really wide and the 3rd rep just didn't happen.
__________________
"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 09-17-2008, 11:23 AM   #528
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September 17, 2008
*fasted workout*
*17 hour fast*
BW = 186-188

1. Warmup
double under practice - 1 minute (~30)

2. Mobility/Movement Prep warmup
DC#3
pullup retraction - 10
barbell OH shrug -95 x 15
scap pushup - 15
posterior capsule stretch - 12L/R (done correctly!)
elbow to instep - 4L/R
lateral lunge w/ drop lunge - 8L/R
lunge w/ lateral flexion - 5L/R
inverted hamstring - backward - 8L/R
x-band walk - 10L/R
adductor - sidelying - 15L/R
abductor - quadruped - 12L/R

3. Strength
Burgener WU - 45 x 1
Trying a to start the bar over the base of my toes today
power snatch + OHS + Sotts press - 45 x 3, 95 x 1
snatch - 95 x 2
snatch pull - 135 x 3

Pendlay rows - 145 x 5, 165 x 5, 185 x 5, 195 x 5, 205 x 5
(1.5-2 minute rest between sets)

Pallof press - 70 x 12L/R, 70 x 12L/R, 60 x 12L/R

decline barbell bench - 40x1 tempo - 45 x 10, 95 x 10, 135 x 8 + 10 clapping pushups + 4 regular pushups
(~1 minute rest between sets)

4. KB stuff
OALC - 35#KB - 8 minutes total switching hands every minute

5. Misc. stuff
Steam room - 5 minutes

Notes:
-quads are really sore,back is tight, need to do more foam rolling and stretching.
-DU practice - These felt great today!
-Start position change - I had forgotten all about changing my start position to see if it makes a difference and as the weight got heavier I definitely noticed it more. I'll toy with this some more
-Pendlay row - 205 x 5 felt better than 200 x 5 last week, strange
-OALC - This felt pretty good, I'll look to add more time next week. Grip felt like hamburger when all was said and done
-Steam room - Tried to sit there but got bored and started stretching.
__________________
"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 09-19-2008, 06:23 AM   #529
Allen Yeh
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September 18, 2008
*15 hour fast*

30 minute walk to the library pushing Connor, 22 minute walk back rom the library. I made a few wrong turns on the way there.
__________________
"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 09-19-2008, 06:40 AM   #530
Derek Simonds
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I must be doing something wrong on the Pendlay Rows or I am not as strong in the pulling department as I thought. I have played with them and am very uncomfortable at the 135 LB weight. I mean struggling uncomfortable. I plan on having them as a major part of my routine the next six weeks so I better get good at them.

Training is looking good.
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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

http://westvolusiawellness.com/
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