Allen's Journal

[Allen Yeh]

February 28, 2007

Crossfit Challenge in Alexandria, VA

Dynamic Warmup
Lunge series, Hip Mobility
Form work; Kettlebell Swing, Dumbbell Push Press, Box Jump

3 Rounds - 30:30 Circuit keep track of individual exercise reps and add them up respectively:
Dumbbell Push Press - 71
Kettlebell Swing - 34
Box Jump - 45
Challenge: Burn through your total rep count of the last circuit one exercise at a time - Record final time:

Total Time: 6:22

Notes:
-Good workout, although I was regretting doing that many push presses, I started out with the 30 pound but dropped down after the form work I could feel my shoulder clicking a little.

[Allen Yeh]

March 1, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x16
pillar bridge front - narrow stance - 8L/R
Pillar Bridge side - jumping jack - 8L/R
glute bridge - knee bent - 8 L/R
mini band walk - 8L/R
Physio ball Y's and T's - 2 x 8 Y's, 8 T's

Y shoulder using cable machine - rear/front 10x15, 20 x 10, 40 x 5
ankle mobility - 10, 10
hip mobility - 10, 10 5 (tighter on right side)
face pull with neutral grip - 40 x 15, 40 x 15
overhead shrug - 45 x 15, 45 x 15
scap pushup - 15, 15
Terminal Knee Extensions - 15 L/R, 15 L/R ( I think I did these wrong now that I reread it)
band traction
dead hang - towel - 12 sec, 16 sec, bar - 31 sec

Notes:
Pretty much a rest day so I did a lot of prehab along with some band stuff.

[Allen Yeh]

March 2, 2007

Crossfit Challenge in Alexandria, VA
Calisthenics
Lunge series, Hip Mobility
Technique work: Squat, Pushup

1. Baseball - 10 minutes - Create 4 bases:
First = 10 Kettlebell Swings
Second = 10 Pushups
Third = 10 Knee’s 2 Elbow
Home = 10 Squat jumps

Cross Home and mark a run for your team
We played for 10 minutes
Today it was Men 14 - Women 15!

Notes:
I used a 24 kg kb, and managed 5 rounds, I slowed down a little here to try to keep the guys together. Rather than jumping ahead.

2. Fran-like - As many rounds in 5 minutes
15 Dumbbell thrusters
30 Jumping Pullups

Notes:
-40# DB's only managed 2 rounds, the thrusters really slowed me down here.

3. Final sprint - 3 rounds for time
15 Kettlebell High pulls
30 Situps

Time: 6:36

Notes:
-First 2 rounds I used the 24 kg kb and did snatch pulls for the 1st round, high pulls for the second and for the last round I used the 36 kg? kb.
-The situps are what slowed me down here the most.

Good workout a lot of fun and plenty of intensity from the other people to go around.

[Allen Yeh]

March 3-4, 2007
Rest - At the range shooting 203's with the crappy Army food, went off IF for these days and operating on little sleep. Slept a LOT the night of the 4th and I'm back to training on the 5th as well as IF'ing!

[Allen Yeh]

March 5, 2007
Core Performance Movement Prep

Clean grip snatch - 45 x 5, 45 x 6, 65 x 4, 95 x 3
Burgener WU - 45 x 1

Intervals on Treadmill @ 1%
1 minute - 0.5 mph (setting different speeds)
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
1 minute - 9.3 mph
2 minute - 7.5 mph
0.5 minute - 9.3 mph
5.5 minute - 4.0 mph

Total distance run - 1.31 miles in (10 minutes)
Total Distance overall - 1.67 miles

[Allen Yeh]

Programming Focus March 5, 2007 - April 14, 2007:

I have a PT test on April 14th and though I don't have a problem passing the run, the 2-mile run is still my weak point and I'm going to attempt to bring up my run times for the next 6 weeks. Before this I would run once a week, so I wanted to ramp it up rather than jumping in.

Week 1: Run 2x - 1 Interval run, 1 timed 1 mile run + a few sprints
Week 2: Run 2x - 1 Interval run, 1 timed 1.25 mile run + a few sprints
Week 3: Run 3x - 1 interval run, 1 timed 1.5 mile run + a few sprints, 1 session of 400m's
Week 4: Run 3x - 1 interval run, 1 time 1.75 mile run + a few sprints, 1 session of 400m's
Week 5: Run 3 x - 1 interval run, 1 time 2 mile run + a few sprints, 1 session of 400m's
Week 6: Run 2 x - 1 Interval run, 1 session of 400m's - no running 3 days prior to the 14th

During the next 6 weeks I'm also going to take off from all upper body vertical and horizontal push/pull exercises other than the ones outline in Phase I of this article:
http://www.t-nation.com/readTopic.do?id=818555

My shoulders have never really been in a lot of pain, other than occasional grinding noises and a twinge here and there. My short term focus is to really get my shoulders back to 100% capacity.

Twice a week I'll do the Phase I outlined in the link and I also modified Fat Loss II from The New Rules of Lifting and took out all the upper body stuff.

Until I start running 3x per week I'll do 1-2 rowing sessions either interval or 500m-2000m's. Once I start running 3x per week I'll see about cutting down a little.

After the weekend of the 14th I'll reevaluate again depending on how my shoulders feel.

Any input/criticism would be appreciated as I've never been much of a runner and the most I ever ran was back in Basic Training in 2003 and I ended up with horrible shin splits+a 2nd degree ankle sprain.

[Allen Yeh]

March 6, 2007
Core Performance Movement Prep

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 12, 10 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 50 x 15, 60 x 15

Push up plus on stability ball - 15, 15
wrist extension - 20 x 6, 15 x 6, 10 x 6, 10 x 6
Lat/chest stretching - 30 seconds each

Front squat - 45 x, 95 x 4, 140 x 3, 140 x 12, 140 x 11, 135 x 12
(Superset with full rest - 60 seconds)
Supine hip extension w/ leg curl - 12, 12, 12

Hammer Lunge - side - 5/L x 24 steps, 5/R x 24, 5/L x 24
(Superset with full rest - 60 seconds)
Knees to Elbows - 12, 12, 5

Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up.
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Front squat - I'm an idiot, the reason the weight was 140 is because I failed to put 5 pounds on one side of the bar, I didn't notice until my 3rd set. Good thing it was only 5 pounds and not a 25. That probably would have made it a bad day.
-Supine Hip extensions w/ leg curl- 1st set easy, last 2 sets after front squats not so easy
-Hammer lunge side - My left arm started to get tired from holding the weight out to the side near the end of the sets.
-Knees to Elbows - I was spent by the last set

[Allen Yeh]

March 7, 2007
Rest - Had to go home early and watch the baby

[Allen Yeh]

March 8, 2007
Core Performance Movement Prep - New Version
Core Performance Prehab:
Swiss ball crunches - 15#x20
pillar bridge front - narrow stance - 10L/R
Pillar Bridge side - jumping jack - 10L/R
glute bridge - knee bent - 10 L/R
mini band walk - 10L/R

Row @ 5 - 2 minutes WU - 482m
Tabata - 10 rounds - 925m - 277W
2 minute cooldown - 464m

Running drills - CFJ 9/06 - I need to review this video again I felt really weird doing some of these

terminal knee extensions w/ small band- 10L/R, 10 L/R
band traction
ankle mobility
hip mobility

Notes:
-Prehab- upped the reps to 10 this was tougher though I managed to get all reps under the time but was unable to blast completely through all reps without having to stop for a few.
-Row - I haven't rowed in 2 weeks? I could feel it my leg drive just felt like it was lacking something.

[Allen Yeh]

March 9 - 11 2007
Rest - Life got in the way, tried to fit in foam rolling and tennis ball stuff when I could.

March 12, 2007
Core Performance Movement Prep
Burgener WU - 45 x 1

Phase I
Superset 1 (10 seconds of rest between, 90 after):
Reach, Roll and Lift - 10 L/R, 10 L/R
DB External Rotation - 10 x 10, 10 x 10
L-Lateral Raise - 10 x 10, 10 x 12

Superset 2 (no rest between, 90 after):
YTWL - 2 x 12, 2 x 12
Face Pull - neutral grip - 70 x 15, 70 x 15

Push up plus on stability ball - 15, 15
wrist extension - 5 x 9, 7.5 x 9, 10 x 6
Lat/chest stretching - 30 seconds each x 2

Snatch Grip Deadlift on box- 45 x, 95 x 4, 135 x 3, 135 x 9, 95 x 12(not on box), 95 x 12 (not on box)
(Superset with full rest - 60 seconds)
Cable Pull Throughs - 30 x 5, 30 x 4, 60 x 3, 60 x 12, 70 x 12, 60 x 12

Dynamic Lunge w/ step up - 15 x 12L/R, 17.5 x 12L/R, 20 x 12L/R
(Superset with full rest - 60 seconds)
V-Ups - 12, 12, 12

Barbell Complex:
OHS
RDL
FS
High bar squat
Low bar squat

45 x 6 reps, 95 x 6 reps

Notes:
-Reach, Rock and Lift - Looked easy on paper but these kicked my ass, it was a struggle to do the Lift portion with my palm facing up. My left shoulder was definitely making some weird noises on the "lift" part. No pain, almost like a popping sound?
-YTWL- Struggle to finish the last few reps on W and L, shoulders were burning hard at this point.
-Snatch Grip Deadlift - Started out on a box but after the first working set I went down in weight and did them off the ground since the 25# plates are smaller than the 45#'s.
-Cable Pull Throughs - I've never done these before and wanted to replace Romanian Deadlifts sine I've been doing those the last few months. I think maybe I was doing them wrong because my the end my lower back was burning, or perhaps pairing them with SGDL's weren't the best idea.
-Lunge w/ stepup - Was originally planning on Barbell Bulgarian Split squats but someone grabbed the rack so I subbed these in.
-V-ups - Ouch
-Barbell Complex - I thought I made good time through my workout so I threw in a complex, I didn't realize that I didn't set my watch forward! I was actually over time!