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Old 05-09-2009, 09:27 PM   #871
Derek Simonds
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The CFFB WOD would suck after 195 X 10 which is super nice by the way!

I am liking this whole 5/3/1 deal.
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Old 05-10-2009, 07:39 PM   #872
Allen Yeh
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Quote:
Originally Posted by Derek Simonds View Post
The CFFB WOD would suck after 195 X 10 which is super nice by the way!

I am liking this whole 5/3/1 deal.
Thanks, I'm liking this so far too, I'm on 1 this week just finished my last sets of 3 today.
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Old 05-10-2009, 07:49 PM   #873
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May 10, 2009

AM
Run 2.45 miles - 18:38
rest 12:00
Intervals: - 2.45 miles
run 3:00
walk 1:00
run 1:30
walk 0:45
run 0:45
walk 2:00
run 0:30
walk 2:00
run 0:30
walk 21:00

PM
1. Warmup
ECWU #2

2. Strength
Burgener warmup - 45 x 1, 45 x 1
snatch - 45 x 3, 95 x 3, 95 x 3

back squat - 45 x 8, 95 x 5, 135 x 3, 155 x 1, 155 x 5, 175 x 3, 195 x 15
(full rest - 2 to 3 minutes)

good morning - 115 x 10, 115 x 10, 115 x 10
(full rest - 1 minute)

1-leg squat box - 18" x 5L/R, 24" x 6L/R(touch and go), 10L/R (full stop), 10L/R (full stop)
cable woodchop - 35 x 12L/R, 35 x 12L/R, 35 x 12L/R
(superset with full rest - 0:30 minutes)

reverse hyper from bench - 0:31 hold, 0:23 hold, 0:26 hold

Notes:
-Wendler's 5/3/1 program Day 4, week 2
-back squat - These felt great
-good mornings - felt better today than last week
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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.
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Old 05-11-2009, 06:36 PM   #874
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May 11, 2009

Early AM
Platoon PT
Army WU
Today was not well organized this is what was supposed to happen:
3 mile course with 10 stations along the way, you are supposed to lunge to the first station, complete, then jog to the next, complete, sprint to the next, complete and repeat the lunge/jog/sprint cycle. After only half the stations this was reduced to lunge/walking, jogging. At one point they had us lunging over 800 meters which was ridiculous. My left knee felt like it was being stabbed with a knife, like yesterday after the first 3 miles. Google is telling me because I've altered my gait in an effort not to hurt my left foot, I'm hurting my knee, sweet.

Army cooldown


PM
Found this video online http://www.videojug.com/webvideo/how...with-knee-pain
Did the routine from it:
single leg raises - 3 minutes L/R
2 x calf stretches - 0:15L straight leg, 0:15L bent knee, 0:15R straight leg, 0:15R bent knee
2 x quad stretch - 0:15 L/R
2 x windshield wipers with toes - 15
heel raises - seated x 15, standing x 15

Foam rolling - focused on quads, and IT band.
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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.
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Old 05-12-2009, 08:20 AM   #875
Derek Simonds
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800 M lunges are probably considered cruel and unusual punishment by the Geneva Convention. Seriously WTF? I would have just laid on the ground and cried for mommy.
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Old 05-12-2009, 03:38 PM   #876
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Originally Posted by Derek Simonds View Post
800 M lunges are probably considered cruel and unusual punishment by the Geneva Convention. Seriously WTF? I would have just laid on the ground and cried for mommy.
It was not a well thought out plan on the part of one of our peers.
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Old 05-12-2009, 06:52 PM   #877
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May 12, 2009

Early AM
1. Warmup
DROM WU - 10 all

2. Strength
pullups - slow, chest to bar - 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
military press - 45 x 8, 95 x 5, 105 x 5, 115 x 3, 130 x 6
BW dips - 9, 12, 12, 7
(supersetted the pullups with military press then dips - ~60 seconds of full rest)

3. Energy
4 rounds:
8 DB Shoulder press - 20#'s
8 Hindu push ups
8 posterior DB flyes - 10 #'s

Total time = 6:27

Notes:
-Wendler's 5/3/1 program Day 1, week 3
-Military press - These felt good
-dips - no belt, just did bodyweight
-Metcon - The weight was a little light but 40# db presses were too heavy. oh 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."
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Old 05-13-2009, 08:22 AM   #878
Derek Simonds
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That is a great little finisher for the shoulders isn't it. I really liked that one a lot.
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Old 05-13-2009, 04:19 PM   #879
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Quote:
Originally Posted by Derek Simonds View Post
That is a great little finisher for the shoulders isn't it. I really liked that one a lot.
The weight selection at the gym I was at that day kind of sucked I needed like either a 30 or 35 for the presses and a 15 for the rear flyes. Something to keep in mind for another time.
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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 05-14-2009, 04:54 AM   #880
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May 13, 2009
*if 17.5 hours*

For PT it was GAFEB trials and since I wasn't competing I did a whole lot of sitting around for almost 3.5 hours. I did try my hand at the high jump a few times 52" my technique sucked, I made it over twice completely but I was jumping off 2 feet which is a no go. Also once I landed on the bar in a weird way that trapped the bar underneath my left arm, another time I landed on the bardirectly across my spine and another time after I got over the bar smacked me right in the top of my head.

So I have a pretty nice knot to show for my efforts a well as more pain in my left arm. Am I accident prone or what?
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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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