This last month has been pretty busy for me. Two competions and a string of ailments. I still have some nagging tendinitis in my shoulder, at this point I am prepared to deal with it for the rest of my life. After the weightlinfting comp, and my poor/untrained methods of warming up, my knees have been sore. Each in different places. Too many warm up reps with too much weight and poor form has come back to annoy me. As of right now, both my shoulder and knees do not limit me in any way. A little sore here and there but once they are warmed up the pain nearly disappears.
To prepare for this Hopper I wanted to get back into some met-cons. I had been working on my Oly lifts and nursing my punk ass shoulder. My endurance level had definitely decreased. I was at the top of my game before the tendinitis and I got dropped right back down to "human status" after all the time off. I feel I am currently back to my "sub fire-breather status" (which is the highest status I have reached in my lifetime). My met-cons are solid and the Oly-lifting has increased my strength and ability, even if I still have A LOT to work on. My pull ups were probably my best skill, they had dropped off significantly with this injury, I believe they are back to semi-pro status (which is the second highest level they have been at in my lifetime).
For the final week of preparation I wanted to hit the gym pretty hard. I haven't had a real solid schedule of met-cons lately due to the obstacles I stated above. I wanted to test myself, see where I was at, improve a bit and become comfortable with my ability again. I want to be confident that I can perform to my potential at this competition. If I didn't have these speed bumps in my training I feel I would be at a level that I have yet to reach. Currently, I feel I have got back to the level I was before my issues, and that is fine and exciting for me. Instead of taking time off and resting, I did the opposite. I have had plenty of rest lately and felt like I needed to wake my body up again. With the exception of the 30 muscle ups for time workout that is a night I have erased from my memory, thanks for bringing it up again asshole.
You're welcome. Relax
Are you talking to yourself?
Maybe and/or yes
Anyways, I feel good. My performance this week really built my confidence that had previously been at its lowest point in a while.
Wednesday and Thursday I wanted "earn my raisins" with a couple short but demanding met-cons. I chose to let my knees rest this last week. I have never wanted to do a high rep squat workout so badly in my life, another good thing with the Hopper among us.
Wednesday WOD:
21-15-9
Pull Ups
185lb deadlift
GHD Sit Ups
I tried to time this workout but I guess I hit the stop button on my watch during my first set of pull ups, either that or I did it in 2.7 seconds. I am pretty sure it was sub 7 if not faster. All of the pull ups were unbroken. It was really important for me to see where I was with my pull ups. The set of 21 felt effortless, that is the feeling I had before my shoulder troubles. It is the feeling I wanted to have at this time, it is a great feeling. The deadlifts were broken into 15 and 6 for the first set and the following sets were unbroken. GHD were 11 and 10 for the first set (I always forget to adjust the machine before I start, I had to break my first set up to slide the foot pads down a couple pegs), the next two sets were unbroken.
Thursday WOD:
500m Row
30 burpees
10 from the ground to overhead any way, 135lbs
6:05
This workout was cool. Just what I needed. I started to get a bit nervous during the row, not my typical "set a PR" nerves but nerves I had never felt before, more like "The Hopper is Saturday" nerves.
Two exercises that I wanted to test this week with regards to my fitness and injuries were pull ups and burpees. The pull ups are just where I want them to be, 20-30 feel reletively simple. I haven't done a burpee in what has to be two months! This was one exercise that really gave my shoulder fits. I decided to cut them out completely. Needless to say, I was anxious to see how I would perform. One word, SPLADAHHHH! That means it went well. All thirty were nearly unbroken, I did fifteen without stopping then three sets of five with (3) second breaks in between. The ground to over head were a great finish. I did it without bumper plates so I couldn't drop the weight. This added to my fatigue as I was forced to lower the bar to the floor in a rather controlled manor. I did about (5) reps as split jerks and (5) as push press. The clean was simple, the press was a bit more challenging. Good workout, I am ready.
Friday, October 16, 2009
Wednesday, October 14, 2009
Wednesday 10-14-09
Alright, I suck, I have been busy with work, traveling and sheet. I will use this entry to catch you all up.
I was in Chicago for work Sunday evening through Tuesday evening. Here are some interesting/disturbing/down right pointless tidbits of info from that trip.
- One thing I never remember to do before I board a plane until I take my jacket off and reach to adjust the air vent above my head, is, put on deodorant. I did remember gum, does that cancel it out?
- I ate a tomato and a pear like an apple. The tomato was not so enjoyable because it got all over the place, the pear however tastes better that way.
- There was a hot tub across the hall from my room in the hotel I stayed at. I used it twice, both times in my boxers, one time to warm up. I left the job site early because I was so damn cold. Some guilt crept up on me while I was in the tub, but I just acted like it was the jets.
- I tend to see these people dressed like the Amish at airports frequently. They are obviously not Amish but they dress the same. I thought I heard the guy reading Hebrew aloud. I can't be sure. What I do know is he had a wide brimmed top hat on his head and one in his wide brimmed top hat carrying case. Like a case one would put a guitar in but in the shape of a hate. I could tell it was felt inside, must be a nice hat.
- 90% of the people eating at the airport eat McDonald's. It makes me sick. Other types of food I saw, in order of amount were pizza, ice cream, candy bars, a pop tart, one guy was eating wheat thins that he brought and another a sandwich. What did I eat? I act like you asked. I made a paleo kit with half a bag of assorted dried fruit, jack links beef jerky and some almonds I had. It was delicious. I also ate a powerbar during the flight.
Here are some recent WOD's
21-18-15-12-9-6-3 reps of:
Hang power cleans, 95lbs
pull ups
sit ups
hip extensions
15:41
This was my first WOD back from my Gold Medal winning only man in my weight class performance at the weightlifting meet. It felt great. I felt a little heavy on my pull ups but I did everything unbroken except for the round of 18 pull ups, I split those up into 9 and 9.
AMRAP 20:
250m row
21 SDHP (95lbs)
15 pull upS
6 rounds in 19:40
I was happy with this. Not sure if I could have done much better. The SDHP were easily the most difficult. I couldn't find anyone who got over 5 rounds on the main site, which, surprised me.
Chipper:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents, 15ft rope
18:16
I think I smoked everyone on the main site with this time. I like chippers the most. My knee was giving me some fits before I started which almost made me chicken out. I decided to go through with it, once it got warm it was alright. This was also the first time I had actually done real rope ascents in a workout. It was the toughest part. When your grip gives out on pull ups you just let go. When your grip gives out on rope ascents you have to keep climbing, then when you get to the top, you have to CLIMB down. My forearms were throbbing.
This weekend is the Hopper. Big Lou, C-Money and yours truly are representing The Athletic Club! We are all excited as hell. 3 WODs in one day. Should be tons of carnage! Oh, and cheat night will follow, I may need a bath afterwards.
I was in Chicago for work Sunday evening through Tuesday evening. Here are some interesting/disturbing/down right pointless tidbits of info from that trip.
- One thing I never remember to do before I board a plane until I take my jacket off and reach to adjust the air vent above my head, is, put on deodorant. I did remember gum, does that cancel it out?
- I ate a tomato and a pear like an apple. The tomato was not so enjoyable because it got all over the place, the pear however tastes better that way.
- There was a hot tub across the hall from my room in the hotel I stayed at. I used it twice, both times in my boxers, one time to warm up. I left the job site early because I was so damn cold. Some guilt crept up on me while I was in the tub, but I just acted like it was the jets.
- I tend to see these people dressed like the Amish at airports frequently. They are obviously not Amish but they dress the same. I thought I heard the guy reading Hebrew aloud. I can't be sure. What I do know is he had a wide brimmed top hat on his head and one in his wide brimmed top hat carrying case. Like a case one would put a guitar in but in the shape of a hate. I could tell it was felt inside, must be a nice hat.
- 90% of the people eating at the airport eat McDonald's. It makes me sick. Other types of food I saw, in order of amount were pizza, ice cream, candy bars, a pop tart, one guy was eating wheat thins that he brought and another a sandwich. What did I eat? I act like you asked. I made a paleo kit with half a bag of assorted dried fruit, jack links beef jerky and some almonds I had. It was delicious. I also ate a powerbar during the flight.
Here are some recent WOD's
21-18-15-12-9-6-3 reps of:
Hang power cleans, 95lbs
pull ups
sit ups
hip extensions
15:41
This was my first WOD back from my Gold Medal winning only man in my weight class performance at the weightlifting meet. It felt great. I felt a little heavy on my pull ups but I did everything unbroken except for the round of 18 pull ups, I split those up into 9 and 9.
AMRAP 20:
250m row
21 SDHP (95lbs)
15 pull upS
6 rounds in 19:40
I was happy with this. Not sure if I could have done much better. The SDHP were easily the most difficult. I couldn't find anyone who got over 5 rounds on the main site, which, surprised me.
Chipper:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents, 15ft rope
18:16
I think I smoked everyone on the main site with this time. I like chippers the most. My knee was giving me some fits before I started which almost made me chicken out. I decided to go through with it, once it got warm it was alright. This was also the first time I had actually done real rope ascents in a workout. It was the toughest part. When your grip gives out on pull ups you just let go. When your grip gives out on rope ascents you have to keep climbing, then when you get to the top, you have to CLIMB down. My forearms were throbbing.
This weekend is the Hopper. Big Lou, C-Money and yours truly are representing The Athletic Club! We are all excited as hell. 3 WODs in one day. Should be tons of carnage! Oh, and cheat night will follow, I may need a bath afterwards.
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