Westside and Crossfit: do you really think you can pull that off?!?

[Big_Sky_Guy]

OK- severe slacking, several 10+ HR days where I was not even willing to go sit on a bike or walk on the treadmill while at Guards. Back in town and back on track!


10/15- Gym.

Warm- 5 on x-trainer, lunges, lunge to scale, high knees (the slow version), calf stretches, goblet squats

BB Squat-
135x10x2
185x5x2
225x5
275x5x5

Killed it. No known issues. Legs were running out of steam at the end, but that was not unexpected for not squatting heavy for 5 + weeks. Vid will be posted once I figure out how to rotate it...


Glute Ball Rollouts-
3 sets 10


Step Ups- (22 " high )
BW x 10 each
+ 30 each hand x 10 x 3 sets

Legs were feeling that by the end...really had to focus on keeping the R glute firing during the last set...R knee was trying to cave in.


Stretched-
Legs, hips, calves

[HARRYBEAST]

Nice work man. I bet it feels good to get back to squatting heavy again

[Big_Sky_Guy]

Felt great Harry! Quads are killing me today...deconditioned.


Nothing fancy...just rehabbing.





10/16- Gym

Warm- 10 on x-trainer, external and internal rotations

BB Bench- DE
135x10x2
185x10
225x5
245x2x10 sets


BB OHP-
95x10
135x5x5


Situp Chair-
BW x 10
+25 x 10
+45 x 15


Toes to Bar-
3 sets of 10


Stretched-

[Big_Sky_Guy]

Holy Doms Batman- found my quads again!


10/17- Gym

Warm- arm swings, shoulder rolls, light back and chest stretching

Pendlay Rows-
135x10
185x5x2
225x5x5

Waited over 5 weeks for the hamstring to heal before bringing these back in. Got a great feel in the lats, but the ham didn't like it.


DB Row-
80x10
110x10x3

Lowered the weight a bit and went for 3 sets of 10


Cable Low Row-
220x10x3 sets


Giving the Bi's a break as the L one was getting banged up with the weighted pullups


Stretched and out in 60

[HARRYBEAST]

Good work in here man. I think I am switching back to Pendlays next cycle

[Big_Sky_Guy]

10/19- PT- Pilates-based workout again...and once again was owned with the end-of-range adductor-focused and hip flexor work.


CFit-


Warm- 400 m run, 10 jump squats to box, 10 pullups, 10 wall ball, inchworh
m w/ pushup, 10 jump squats


Skill-
Max Height Box Jump- Not a good plan to max at this stage of rehab
30 inches- using arms and then not using arm swing to up the difficulty

Max Dead- No one took this serious today, so we all worked form
135x10
225x5
275x3x2 sets (mostly to show others there the form of getting into position and getting lats and core tight)


WOD- 7 minute AMRAP (got lucky again with the shorter workout)
15 wall ball sit up
10 wall ball thrusters
5 burpees

Got 3 rounds and 25 reps

[Big_Sky_Guy]

Chores over the weekend, including setting up the boat garden. Drainage holes drilled, painted the top 1/2, and put into its place. Hunted on Sunday afternoon = muley doe in the barn. BIL shot a bull elk on Saturday.





10/22/12- Gym

Warm- R Cuff work


BB Bench- ME
135x15, 10
185x10
225x5
275x3
275 + Red Band x 1
315x1
315 + Reds x 1 (PR for this weight and band)
335 + Red x 0 (Brought it down wrong and L shoulder wasn't having it)
225x5x3 sets







Incline BB Bench-
135x10, 5, 5

Tried different grips, but the L shoulder was pissed from the earlier miss = moved on


DB Lateral Raises-
25x10
27.5x15
30x15, 13, 12



Seated DB Rear Delt Fly-
20x15x3



Face Pull- Individual handles
25x15x3



Pushups-
40, 25, 15, 10

[HARRYBEAST]

I was wondering if bands were good if your shoulder wasn't feeling it

[Big_Sky_Guy]

Harry, I have to be careful to tuck the elbows and hit the groove just right, bands or not, or one of the muscles/tendons rolls over another giving an odd feeling in my left shoulder on the descent. It does not happen often, but at the higher weights I have to be careful.

Some of the deal yesterday was the spotter picked the bar up and handed it to me rather than gliding it out. My mistake to not insist that he be a bit less aggressive. That started the whole process wrong and I could not get it all corrected. Live and learn!

[HARRYBEAST]

Harry, I have to be careful to tuck the elbows and hit the groove just right, bands or not, or one of the muscles/tendons rolls over another giving an odd feeling in my left shoulder on the descent. It does not happen often, but at the higher weights I have to be careful.

Some of the deal yesterday was the spotter picked the bar up and handed it to me rather than gliding it out. My mistake to not insist that he be a bit less aggressive. That started the whole process wrong and I could not get it all corrected. Live and learn!

I feel you there. I have moved to either having my one buddy who knows how to spot or just unracking it by myself and having the spotter watch

[DieselsMom]

So stupid question why the bands instead of adding more weight?

The only time I feel somewhat comparable in your journal is when I see your shoulder weights lol

Boat looks good - super jealous as I look out at a bunch of snow that came overnight, summers over for us.

[Big_Sky_Guy]

So stupid question why the bands instead of adding more weight?

The only time I feel somewhat comparable in your journal is when I see your shoulder weights lol

Boat looks good - super jealous as I look out at a bunch of snow that came overnight, summers over for us.

Bands- Training for mid-range and lockout strength. The bands add progressively more resistance, which means we have to apply progressively more force throughout the entire movement.

On a standard lift, if we can get a little momentum, we can "ride it out". Not so with bands / chains.

Chains- as the bar moves away from the floor, it picks up more and more chain to add more and more weight = have to apply more and more force to overcome the increasing weight.


Shoulders- I'm glad to make others feel good about themselves! I have to be pretty strict as I tore the R rear cuff about 8 years ago and it talks to me with DB movements.

I see some dudes horsing around the 50's for lateral raises and by the time they get to the end of a set they are dipping their knees as much as they are lifting the weight


Garden- the boat is under about an inch of icy sleet as of this AM.

I was sad putting away my summer shirts last weekend...hard to imagine going 4-5 months wearing long sleeves to work most every day. Must snowbird when old(er)!

[DieselsMom]

Cool. Thanks for the education.

[Big_Sky_Guy]

10/23/12- PT at 6:30 AM. Couple sets of very wide stance DB Squat w/ 70. Couple sets of very wide stance BB Squats w/ 135. Lunges with band distraction for the adductor. Holding the front knee "in" against band tension while lunging....WOW.


Gym

Deads-
135x10x2
185x10
225x5
275x3
315x5x5
365x3 (cause I could!!!)

I'm on my way back!


Lying elevated leg raise- lay on floor, feet on bench, raise 1 foot up and dig other heel into bench and raise hips to plank
3 sets of 10


Hamm work on Stability Ball-
- 10, 8, 6 roll in and out
- finally got a single foot on ball for 10 sec


As is typical....I really wanted to go home and go to bed at noon today. But I hung in and hit the gym and had a good dead session!

[HARRYBEAST]

Nice work on the deads

[Big_Sky_Guy]

First significant snow of the year...

[DieselsMom]

looks like here!

[HARRYBEAST]

lol I just finished up playing golf here. Its getting up to 80

[Big_Sky_Guy]

lol I just finished up playing golf here. Its getting up to 80

Would sweat if it were 80 here!

[HARRYBEAST]

Would sweat if it were 80 here!

am sweating b/c its 80 here

[Big_Sky_Guy]

10/25/12- PT. Active warmup. More work with the fibroblaster on the hams and achilles, then hip dynamics getting the glutes to fire. Managed to get several reps of single leg scale on a bosu ball with each leg.


CFit- 300 Workout

25 pullups
50 KB Sumo DL
50 Pushups
50 Box Jumps (Did 25)
50 Toes to Bar (Did 25)
50 Single Arm KB Clean & Press
25 Pullups


So I did 250 in 20 min....last as usual Great workout though!


A local chiro who works at our CF stopped by to show us how to use physio tape. Many high-level athletes are using it, so it was interesting to hear about how it works and how to apply it for different issues and performance enhancement.

[HARRYBEAST]

A local chiro who works at our CF stopped by to show us how to use physio tape. Many high-level athletes are using it, so it was interesting to hear about how it works and how to apply it for different issues and performance enhancement.

And what did you learn?

[DieselsMom]

Yes, do share the new knowledge.

That CF workout looks killer...just can't wrap my head around how it would be.

[Big_Sky_Guy]

The concept behind Kinesio is to tape movement, not muscle.

He used Rock Tape, one of the industry leaders http://rocktape.com/

He showed us how to tape particular injuries to reduce symptoms, most often swelling. And if swelling goes down = better ROM and hopefully less soreness day to day and during exercise. He also showed us how to tape for performance....improve form and bloodflow = better performance.

Kinesio tape is very stretchy compared to what we used back in the day to protect joints. Those old taping methods basically immobilized the joint with 10-20 strips of fairly non-flexible tape to "disallow" movement of the joint.

Flexible = full ROM and promotes circulation, fluid removal, etc.

Basic knee taping: sit down, knee at 90, place tape over knee with keyhole over kneecap, done. When you stand up, the skin is slightly gathered which will stimulate the body to respond.

Our Box is primarily 35 + YO and everyone had something banged up: knee, elbow, ankle, low back, neck, achilles, etc. Will post a couple pics when I get a chance.

[Big_Sky_Guy]

Gen wiped out skiing several years ago and deals with a dull ache from whiplash. So Nick simply applied the Rock tape along the traps.




Angi has consistent patella knee pain. Women have a slightly higher Q angle (angle of quad to patella) than men, typically due to hip width.




My Achilles. Nearly tore it 15 months ago...still have some scar tissue remodeling to do.

[HARRYBEAST]

interesting stuff.

[DieselsMom]

Might have to try out that patella taping method - it is one of my issues.

[Big_Sky_Guy]

10/27- Hunting...son took a muley doe deer. Over the first 2 weekends: Men 2, Deer 0.

10/28- Chores. Rearrange the outdoors gear and bikes in the pole barn and move the vehicles to their winter locations.

10/29- Gym


Warm- 5 on the stepper...there are over 25 pieces of cardio equipment and every single treadmill, x-trainer, and bike was full! Ahhhh...Mondays! Walking lunges, goblet squats, internal and external hip rotations.


Squat-
135x5x4 sets (went very wide stance to work aductors, till the singles)
185x5x2
225x5
275x3
295x1
315x1

Testing out the legs some more. Pleased with this as my R patella is grumpy from the CF and the hunting.


Ball Rollouts- hamstring
3 sets of 10
On the break b/w sets I did a 10 second ham balance on each leg


Lying hip thrust- 1 foot on bench and drive up with other knee (focus on glute activation)
3 sets of 10



Good Mornings-
95x10
115x10
135x10

Continuing to test the hamm...feeling good



Stretched and out in 60 min

[pastorpritch]

Looking good in here
Congrats on the deer! Might get out myself in Nov.
Keep up the great work!

[DieselsMom]

Love venison but we are beggars and get from family and friends. Our buddy has a moose already this year so expecting some nice roasts and sausage from that!

Looks like a busy weekend - great work at the gym.