With my left shoulder feeling better I'm easing back into upper body work. No shoulder pain for over a week.
OHS 45x5x2, 65x5, 75x2, 85x1, 95x1
Power Snatch 65x2, 75x2, 85x2, 85x2, 85x2, 95x2, 95x2, 95x2
100 yard sprints x 8 w/ 45 sec rest
Pulled left hamstring on first 100 yard sprint! This is the exact same spot as when I pulled it last December. Thankfully not near as bad so I know I don't need crutches, an MRI, or surgery. Hopefully it will take weeks and not months to heal. Frustrating since I was just getting back to close to full strength on my shoulder. Guess it's time to focus on my upper body and hope the shoulder continue pain free!
Saturday, October 8, 2011
Saturday, September 17, 2011
9.17.11 Max Squat
Squat
205, 215, 225, 235, 245, 255 (lifetime PR by 5#s)
3 RFT:
Run Chateau hill
10 Box Jumps w/ 40# DBs
20 abmat situps
8:52
205, 215, 225, 235, 245, 255 (lifetime PR by 5#s)
3 RFT:
Run Chateau hill
10 Box Jumps w/ 40# DBs
20 abmat situps
8:52
Friday, September 16, 2011
Welcome Back. 9.16.11 Columbia Hill & Columbia Park Loop
I have dropped off the proverbial blogging face of the earth...but it is time for a come back!! Without further ado, here's my workout today:
Run Columbia Hill: Bottom to Thousand Oaks.
8:33
Rest 10 minutes
Run Columbia Park Loop.
6:09
Notes: The Columbia Park Loop is a PR from the last time I ran it 5/1/11 with a 6:27 when I was fresh. Definitely put in some strong effort on the run today.
I have had an injured left shoulder for about 6 weeks...no serious pain, and never pain when working out (when I'm warmed up and the blood is flowing). But it hurt consistently when not working out by simply raising my arm in front of me, especially palm facing up. I finally got it through my skull to take care of myself. I'm committed to resting it for at least 2 weeks, and to doing mobility work. After almost a week of rest it is already feeling much better and I no longer have pain, only a slight twinge here or there.
Run Columbia Hill: Bottom to Thousand Oaks.
8:33
Rest 10 minutes
Run Columbia Park Loop.
6:09
Notes: The Columbia Park Loop is a PR from the last time I ran it 5/1/11 with a 6:27 when I was fresh. Definitely put in some strong effort on the run today.
I have had an injured left shoulder for about 6 weeks...no serious pain, and never pain when working out (when I'm warmed up and the blood is flowing). But it hurt consistently when not working out by simply raising my arm in front of me, especially palm facing up. I finally got it through my skull to take care of myself. I'm committed to resting it for at least 2 weeks, and to doing mobility work. After almost a week of rest it is already feeling much better and I no longer have pain, only a slight twinge here or there.
Monday, December 6, 2010
12.6.10 Weighted Pullups & Grace
Didn't have long at the gym today.
Max deadhang Pullups w/ 10#: 10, 8, 7 (neck to bar)
"Grace":
30 Clean & Jerk scaled to 115#: 4:54
Max deadhang Pullups w/ 10#: 10, 8, 7 (neck to bar)
"Grace":
30 Clean & Jerk scaled to 115#: 4:54
Saturday, December 4, 2010
12.4.10: Hike, Box Squat, Bench Press
In the morning I went on a 6 or 7 mile hike at Redwood Regional Park on Redwood Road with Alex. Such a beautiful place so close to home!
In the afternoon I worked out with Joe:
Played around with Joe's new bands and box squats. Worked up to 135#x2 w/ "Average" strength band, 135#x2 w/ the average and the mini-band.
Bench Press: 135x5, 155x5, 160x5, 135x12
Seated box jump up to 38 1/2"
Glute-Ham Raises 2x12
Addison Road's "What Do I Know of Holy?"
I made You promises a thousand times
I tried to hear from Heaven
But I talked the whole time
I think I made You too small
I never feared You at all No
If You touched my face would I know You?
Looked into my eyes could I behold You?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
I guess I thought that I had figured You out
I knew all the stories and I learned to talk about
How You were mighty to save
Those were only empty words on a page
Then I caught a glimpse of who You might be
The slightest hint of You brought me down to my knees
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
(CHORUS 2)
What do I know of Holy?
What do I know of wounds that will heal my shame?
And a God who gave life "its" name?
What do I know of Holy?
Of the One who the angels praise?
All creation knows Your name
On earth and heaven above
What do I know of this love?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
What do I know of Holy?
What do I know of Holy?
In the afternoon I worked out with Joe:
Played around with Joe's new bands and box squats. Worked up to 135#x2 w/ "Average" strength band, 135#x2 w/ the average and the mini-band.
Bench Press: 135x5, 155x5, 160x5, 135x12
Seated box jump up to 38 1/2"
Glute-Ham Raises 2x12
Addison Road's "What Do I Know of Holy?"
I made You promises a thousand times
I tried to hear from Heaven
But I talked the whole time
I think I made You too small
I never feared You at all No
If You touched my face would I know You?
Looked into my eyes could I behold You?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
I guess I thought that I had figured You out
I knew all the stories and I learned to talk about
How You were mighty to save
Those were only empty words on a page
Then I caught a glimpse of who You might be
The slightest hint of You brought me down to my knees
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
(CHORUS 2)
What do I know of Holy?
What do I know of wounds that will heal my shame?
And a God who gave life "its" name?
What do I know of Holy?
Of the One who the angels praise?
All creation knows Your name
On earth and heaven above
What do I know of this love?
(CHORUS)
What do I know of You
Who spoke me into motion?
Where have I even stood
But the shore along Your ocean?
Are You fire? Are You fury?
Are You sacred? Are You beautiful?
What do I know? What do I know of Holy?
What do I know of Holy?
What do I know of Holy?
Friday, December 3, 2010
12-3-2010: 30 Muscle Ups
30 Muscle ups for time: 15:57.
I had a chance to finish at 14:55 but failed, then failed again at 15:25 before finishing. At 2:20 I did 10, at 8:10 I was at 20, 12:01 I was at 25. I failed I think 5 times around my 11th rep. Definitely could have gone a bit faster but I'm really pleased. First time finishing this as RX'd! I used a kind of modified false-grip. It wasn't a full false-grip, but I had the rings going through my palms rather than my fingers...still need to work on that transition.
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar
I had a chance to finish at 14:55 but failed, then failed again at 15:25 before finishing. At 2:20 I did 10, at 8:10 I was at 20, 12:01 I was at 25. I failed I think 5 times around my 11th rep. Definitely could have gone a bit faster but I'm really pleased. First time finishing this as RX'd! I used a kind of modified false-grip. It wasn't a full false-grip, but I had the rings going through my palms rather than my fingers...still need to work on that transition.
"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."
- Zig Ziglar
11/14-11/29 Catch-up
I've fallen off the posting band-wagon. But I will redeem myself with one long post!
11/14
Hike 10 miles at casual pace at Point Reyes.
11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!
11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38
11/21
Next to no motivation...worked on bar muscle-ups
11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15
11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU
11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope
11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315. Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91
11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23
11/14
Hike 10 miles at casual pace at Point Reyes.
11/15
Box Squat to 21" 95x5x5, 115x5, 145x5, 165x3, 185x3
Hill Sprints w/ 1 minute rest: 10, 10.2, 9.6
5 min rest
2 Minutes Max Double Unders: 72 (no rest)
2 Minutes Max Burpees: 30
First time doing box squats...nice!!
11/18
6 RFT:
15 Box jumps
5 Deadlift 225#
10 Wallball 20#
3 OHS 95#
Rounds 1-4 rest 1 minute between
Rounds 5 & 6 rest 2 minutes
1:36, 1:36, 1:31, 1:31, 1:41, 1:38
11/21
Next to no motivation...worked on bar muscle-ups
11/22
Didn't have my journal and lost the paper I wrote the workout on...
Shoulder Press
Seated Dumbell Press 35# kb: 2x12
JM Press: did probably about 8 sets, working on technique.
GHD Raises: 2x15
11/25
Alex joined me in the park:
Box Jumps w/ 2 40# DB: 5, 8, 8
10 Minute AMRAP :
Hill Run (100+ yards one way)
2 Muscleups
8 GTOH 95#,
6 DB Swings w/ 2 40# DB Russian Style
3 Rounds + 1 MU
11/26 Climbing at Table Mountain near Jamestown
5.9 trad lead, 5.8 sport lead, 5.10b toprope, 5.8 toprope
11/28
Tactical Strength Challenge!
Deadlift: warmup: 135x5, 185x2, 225x2, 275x2, 315. Attempts: 345, 365, 375 (25# PR!)
deadhang pullups: 16
5 Minute Max Rep 53# KB One Arm Snatch-Swing: 91
11/29:
Shoulder PRess: 65x5, 80x5, 95x5, 105x5, 110x5, 115x3, f, f
w/ Alex 2 4Runner Pulls approx 30 yards
60 sec handstand hold (took about 9 attempts), rest 2 minutes 30 sec handstand hold
3 RFT: 10 Ring Pushups, 15 1 leg box jumps: 3:10
Rest 2 minutes:
1 Round:
1 minute max zercher squats 45# bar:
1 minute max pullups (kipping): 30
1 minute max thrusters 45# bar: 21
1 minute max knees to elbows: 23
Subscribe to:
Posts (Atom)
