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Old 03-01-2007, 04:08 AM   #51
Allen Yeh
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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.
__________________
"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 03-05-2007, 06:10 AM   #52
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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.
__________________
"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 03-05-2007, 06:18 AM   #53
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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.
__________________
"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 03-05-2007, 06:29 AM   #54
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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!
__________________
"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 03-06-2007, 04:34 AM   #55
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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
__________________
"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 03-07-2007, 05:40 AM   #56
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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.
__________________
"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 03-07-2007, 05:54 AM   #57
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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
__________________
"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 03-09-2007, 04:01 AM   #58
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March 7, 2007
Rest - Had to go home early and watch the baby
__________________
"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 03-09-2007, 04:05 AM   #59
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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.
__________________
"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 03-13-2007, 05:01 AM   #60
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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!
__________________
"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 : 03-15-2007 at 03:27 AM. Reason: The dates were wrong, oops
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