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Old 03-30-2008, 06:07 AM   #481
Derek Simonds
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Thanks Dr. G. I think I do more than most but probably not enough. I have a pretty good warm up that I just call D W/U which stands for Dynamic. Here is what it consists of.

Ankles rotation both directions
Wall slides
Arm circles both directions
Arm swings overhead
Arm swings forward and back
Leg swings forward and back
Leg swings side to side
Squat plus push knees out, extend lumbar and rock side to side to work ankles

Then I go immediately into my version of the Burgener W/U which starts with shoulder dislocates and then into a kind of halo movement both ways with the rod I am using for dislocates.

Throughout the day I do the thorassic mobility movements you taught me. If you see anything else I need to add let me know.
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Old 03-31-2008, 05:31 AM   #482
Derek Simonds
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Monday March 31

D W/U

OHS 45 X 5, 95 X 5 X 4

DL 135 X 5, 225 X 5, 245 X 3 X 3, 295 X 1

P/U X 5, 1 P/U + 25 LB's X 4, C/U X 5
PP 65 X 5, 115 X 5 X 3, 125 X 5

DB Incline 50 X 5, 65 X 5 X 4
BB Row 125 X 5 X 4

OHS's still trying to find the comfort spot for them. At SN width lots more pressure and discomfort in the wrists but really working to stay as close to that as I can. Dl's were good. I am going to rep in an out of the weighted P/U's and only do singles. PP were good work on getting head through faster. DB incline work but probably can go up next week.

I have a 4:30 AM departure time tomorrow so no O/Lofting. Wednesday morning I will be in Shreveport, and Thursday back here so 2 more solid workouts before I head off to the beach with the kids.

I have 9 more months this year and to hit my goals I need to add 58 LB's to my BS and 63 LB's to my DL. That means roughly 6 LB's per month BS and 7 LB's per month DL. Seems doable. I am going to push hard and see where I am each month. Same way Greg does with the Saturday lifting.
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Old 03-31-2008, 08:00 AM   #483
Gant Grimes
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Nice job on the PRs! Your goals are within your reach. Just keep eating.
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Old 03-31-2008, 11:17 AM   #484
Derek Simonds
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Picture of my 242 Squat from Leo's website. Lots of other pictures up there. www.crossfitevolution.com
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Old 04-02-2008, 07:48 AM   #485
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Wednesday April 2

Shreveport LA. Got lost on the way to the gym and drove around for 30 minutes trying to find it. Dope!

D W/U

BS 45 X 5, 95 X 5, 135 X 5, 170 X 5, 180 X 5 X 2, 180 X 3, 190 X 3, 210 X 1

1 LRDL 55 X 6, 65 X 5, 75 X 5 X 2

P/U 6, 6, 6, 6 C, 6 NGC
Bench 135 X 5, 165 X 5 X 4

DB P Neutral Grip 35 X 5, 40 X 5 X 3
DB Row 60 X 5 X 4

On the BS a couple of times towards the end of each set my back went to far forward. I will stay at this weight next week and focus on technique. 1 LRDL with DB's more range of motion but no problem with the weights.

Good workout after I found the gym. Not traveling as much as usual so I forgot some of the craziness you see at commercial gyms.
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Old 04-03-2008, 06:17 AM   #486
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Wednesday April 3rd

Got in late last night and got a lot less sleep than normal. First time O/Lifting after BS. It made things more interesting.

SN 61 X 3, 81 X 3, 91 X 3, 97 X 3, 107 X 2, 117 X 1 X 2, 127 X 1

C&J 95 X 3, 115 X 2, 125 X 2, 135 X 2, 147 X 1, 157 X 1

My foot work in the C&J left a little to be desired. My jerks were clean and felt better than they normally do. The feet just were not cooperating the way I wanted them to.
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Old 04-05-2008, 04:40 PM   #487
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Looking strong man!

I'm not sure if you'd be interested yet it looks like there'll be a CF Evolution II @ Lake Fairview, Lee Road with showers.
It's in the works right now.

And I got myself a road bike!
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Old 04-07-2008, 06:49 PM   #488
Derek Simonds
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Friday April 4

Ran with my sister at the beach. Wow she has turned into a machine. We ran a 1.25 mile warmup at a 7:20 pace. That was supposed to be a warmup?

Training was 4 1/4 mile all out sprints. The first one was 1:21 which is a new PR the next three all were around 1:30 and the last one I was toast at 1:10 and just slogged through for the finish.

Amazing. I have been running shorter sprints but they didn't have me prepared for 1/4's.
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Old 04-07-2008, 06:55 PM   #489
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Monday April 7

WTF I got up at 4:00 AM to workout. One of my guys caught some really bad flu and has a 102 degree fever so he can't get make his gig this week so I am catching an early flight to Huntsville.

D W/U

OHS 45 X 5, 95 X 5 X 3, 100 X 3 I think I did more but lost track of sets on the 95's.

DL 100 X 5, 225 X 5, 250 X 3 X 3, 300 X 1

6 P/U's, 3 X 1 + 27.5 LB's, 1 + 30 LB's, 6 C/U's
PP 45 x 5, 115 x 5 x 2, 120 x 5 x 2

Out of time so got to head out.
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Old 04-09-2008, 09:33 AM   #490
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Tuesday April 8

All in my hotel room

D W/U

Lots of stretching and movement in my hotel room.

4 sets of 3 Handstand P/U's almost all of them were nose to floor. I noticed that the last rep of each set I tended to sway my upper back more then first ones.

4 sets of 20 S/U's

Some Push Ups
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