Bench Press, Wood Chop, Metcon

Late afternoon

Bench Press 5 X 5
Load: 205

Wood Chop 5 X 10
Load: 245

Attempted two rounds of an exercise to improve jumping ability. Resembled the SHDP but included an extra shrug and elevation up to toes. Did not feel comfortable or natural. Maybe I'm doing it wrong.

Pullups 2 X max
9, 7

Metcon

12 Deadlifts (260)
30 Double Unders
6 Deadlifts
20 Double Unders
3 Deadlifts
10 Double Unders

3:56

Workout comments: I full expect my lower back to be sore from the deadlifts tomorrow. I couldn't manage any pullups today so quit after 2 rounds. Figured I would give them a rest. Looking to get a long run in this weekend.

The tough mudder (toughmudder.com) is coming up in April and looks to be a pretty cool course. Even though they boast a "no results posted" attitude. The top 5% of all finishers are invited to the championships, which is a 48 hour endurance race. Seems pretty cool.

Strength, Short Run

Late afternoon

HSPUs 4 X max reps
10, 10, 8, 6

Strict pullups 4 X 10
*Supersets

Power clean and jerk 4 X 3
140, 150, 150, 160

Wood Chop 4 X 10
230
*Supersets

3 mile run
27:00

Workout comments: The HSPUs continue to improve. I'm shooting for a goal of 20 unbroken HSPUs by the end of the year. Maybe it's time to try one of those military push push workouts. Seemed to work pretty well for the pullups.

The power cleans were a little difficult, especially when tacking on the jerk. But not impossible. Amazing how fast olympic movements leave you feeling significantly less sore than power lifting movements.

Bench Press, Wood Chop, Squats, Pullups

Early afternoon

Bench Press 5 X 5
Load: 205

Wood Chop 5 X 10
Load: 245
*Supersets

Squats 10 X 2
Load: 195

Pullups 10 X 4
Mix between regular and neutral grip

Workout comments: Nothing to report. Nothing felt too sore after yesterday, but I did sleep for about 9.5 hours.

Strength, Short Trail Run

Early afternoon

Bench Press 5 X 5
Load: 195

Wood Chop 5 X 10 each side
Load: 245
*Supersets

Squats 10 X 2
Load: About 220

Pullups 10 X 2
* Supersets. I alternated between neutral and normal grips pullups.

Late afternoon

Short trail run in the Wissahickon. The effect of daylight savings time is finally taking its effect, although the weather is slow to catch up. I can still run in shorts and and t-shirt. But the light is waning and soon I'll need a headlamp if I want to continue these after-work runs. I have to leave the headphones at home, because running the last hours of daylight is usually a guarantee of making your way across a few deer. They must be so used to people at this point that they don't move until you are right on them, and running on the trails requires more concentration on your foot placement then what's 50 yards ahead. I'm lucky if it's just a doe, but today they were accompanied by a pretty large stag. The last time I came across one of these, it had a small fawn with it and started chasing me down Forbidden Drive. By the time I knew what happened, they were bounding off through the trees, and the snapping branches is what caught my attention in the first place. Still pretty amazing that you can find a place like this in a large city.

Unknown distance in about 32 minutes.

Bench Press, Wood Chip, Boot Camp

Early afternoon

Strength

Bench Press 5 X 3
Load: 205, 225, 225, 235, 245

Wood Chop 5 X 10 (each side)
Load: 230

Metcon
5 Rounds for Time

20 OH Walking Lunges 45#
15 DUs
10 Contralateral Pushups
5 Box Jumps 18in

12:34

Ab work

Workout comments: I guess all the upper body work is paying off. Tied my old PR for the 1RM, but doing 3RM. Of course, I was using the equipment in Spring House, which I think is always just a little different than what I've been using in Malvern.

First time doing a serious metcon in a while. Went better than I expected. I only really got held up on the box jumps, but mostly because I'm still thinking I'm going to slip like the last time. They are not the most reliable boxes. Lungs and muscles were burning, but I was still moving through everything pretty quickly. I was defintely feeling the cleans and deadlifts in my hamstrings from yesterday.

Strength

Early afternoon

Bench Press 5 X 3
Load: 215, 225, 225, 225, 225

Wood Chop 5 X 10 (each side)
Load: 80
* Supersets

Dumbbell Shoulder Press 4 X 5
Load: 100, 110, 110, 120

Pullups 4 X 15
*Supersets

Workout comments: Two great points from today. 1) I noticed almost no shoulder pain during both the bench press and shoulder press, which is usually not the case during these movements. 2) I defintely felt underworked during the kipping pullups today. The last set felt almost too easy. I could have easily knocked out 20. I think most of the benefits have come from simply wrapping tape around the handles. What were they thinking wrapping the grips in smooth rubber? Sweat instantly turns to vaseline on those things.

Last week wearing the boot. Still some minor aches from wearing it, and I'm worried my ankle stability will have surely suffered during the long period of inactivity. If the prognosis comes back with added time out, I'm blowing it off, having received multiple reports from runners with similar injuries stating they simply ran until it didn't hurt anymore. Modern medicine is great, but when the doctor spends less than 10 minutes with you before moving on to the next patient, it makes you question how important your healing actually is.

Late Afternoon

Bench Press 10, 5, 5, 5, 5, 5
Loads: 105, 175, 205, 210, 210, 210

Knees to Elbows 4 X 10

Wood Chop 4 X 10 (each side)
Load: 80#
*Supersets

3 X Max Pullups
12, 10, 10

Shoulder Press 3 X 5
Load: 100#
*Supersets

Workout comments: Have been wearing this support boot now for almost 5 weeks to help heal a bone lesion I suffered back in February. It seems to be working well. I still feel a little soreness every now and then, but nothing like I used to be feeling. When it's time to put it on in the morning, sometimes I forget which foot it goes on. That should be a good sign.

Having it on for the past 5 weeks means I haven't been able to run or do anything short of swim and upper body exercises. No I don't look like Popeye. But I have learned the value of stretching and recovery, since I've been focusing on this part of my body for the past several weeks. After the first week I was sure my shoulders would never loosen up. But a few sessions a week with a foam roller will work wonders.

If the doctor says I can gradually progress back into running, I'm going to shoot for an ultra next summer or fall. We'll see about where.

Bench Press, Wood Chop, Chinups, Shoulder Press

Early Afternoon

Bench Press 5 X 5
Load: 205#

Wood Chop (10 each side)
Load: 90? (Malvern)
*Supersets

Weighted Strict Chinups 4 X 5
Load: 30

Dumbbell Shoulder Press 4 X 5
Load: 100
*Supersets

Workout comments: I've been trying this new warmup involving a drill I saw on the CF website. It was designed by Kelly Starrett, and involves taking two lacrosse balls taped together, and placing under the vertebrae while lying on the floor. Take both hands and place them above your head, gently oscillating up and down. Gradually move the lacrosse balls up your back, one vertebrate at a time. The whole drill should take only two minutes.

I was hestitant to try this, but was surprised to find today that my shoulder pain has significantly subsided during warmups on the bench press, and in particular, during the DB shoulder presses. This could be due to my increase in swimming the past week, which could be stretching out my shouders and lats. Or it could have been the decreased weight I used during the shoulder presses. Either way, I'm happy with the results.

Both the bench press and the shoulder press felt easier than usual. It's a different world when you don't have to worry about nagging aches and pains.

Shoulder Press, Back Extension,

Shoulder Press 4 X 5
Load: 130

Back Extensions 4 X 15
Load: 35

Weighted Pullups 4 X 5
Load: 25

Wood Chop 4 X 10 (each side)
Load: 80

Workout comments: Shoulder presses felt pretty tough. Tough to gauge whether I should be reeling back with the way my shoulder has been feeling. I don't think I'll ever be able to obtain a true 1RM, but working them regularly could defintley help with pushups and swimming.

Bench Press, Back Extension, Wood Chop, Revised Angie

Early afternoon

Bench Press 10, 5, 5, 5, 5, 5
Loads: 105, 175, 205, 205, 205, 205

Back Extensions 4 X 10
Load: 25

Wood Chop-10 each side
Load: 80?

Angie
100 Pullups
100 Pushups
100 Situps

18:43

Early evening

25 minute swim. About 1150 m.

Workout comments: The bench press felt real good. My grip was pretty close as well. I think the metabolic arm progression has really been helping to strengthen my triceps. I've read this can often be a limiting factor in increasing bench press. I also read another interesting article on the crossfit journal about conjugate variation in terms of strength gains. The basic message of the article was that neural pathways often take much longer to recover than skeletal muscle does. However, by varying the exercise even in the slightest manner (adding resistance bands, bar thickness, hand/feet placement, etc) can put demands on entirely different neural pathways, than practicing the same exercise week after week. In addition, train week areas of the lift with smaller lifts to improve overall conditioning. For example, week hamstrings or glutes during the squat can be improved by working on good mornings.

Interesting thought. I wonder how they can scientifically test for this sort of thing, or if they practice one particular methodology, and then interpret the results accordingly.

Shoulder Press, Chinups, Back Extensions, Metcon

Early afternoon

Shoulder Press 10, 5, 5, 5, 5, 5, 5
Loads: 60, 90, 120, 130, 130, 130, 130

Chinups 5 X 10

Back Extensions 5 X 15
*Supersets

Metcon
20 Incline Dumbbell Presses (#90)
10 Wood Chops (#80) each side

5:50

One legged squats 3 X 10
Load: 35, 35, 55

Bench Press, Back Extensions, Metcon, Med Ball Pushups, Wood Chop,

Early afternoon

Bench Press 10, 5, 5, 5, 5, 5
Load: 105, 175, 205, 215, 215, 215, 215

Weighted Back Extensions 4 X 15
Load: 25
*Supersets

Metcon
5 Pseudo Muscle-Ups
10 Push Presses (100#)
15 Situps

7:58

Depth Jump Pushups (with med ball) 5, 10, 10, 10
Wood Chop, 10 both sides (185#) 20, 20, 20, 20

Shoulder Press, Wood Chop, Incline Bench Press, Back Extensions

Early afternoon

Shoulder Press 10, 5, 5, 5, 5, 5, 5
Loads: 60, 90, 120, 120, 120, 120, 120

Wood Chop 5 X 20 (10 each side)
*Supersets

Incline Dumbbell Bench Press 3 X 20
Load: 90

Back Extensions
3 X 15
*Supersets

Late afternoon

Military Pullup Workout

Supersets
Max Strict Pullups 11, 8, 7, 6, 6, 6, 6, 5, 6, 6
10 Bench Dips
20 Pushups
30 Crunches

~25 minutes

Workout comments: Nearing the end of the pullup regimen. I'll take a few days off from this and then retest myself on max strict pullups in a few days, probably on Wednesday. My max at the beginning of the program was 10 pullups. I'm hoping for 15+???