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

[Big_Sky_Guy]

1/31/12

Warm- roller, kicks, 4 way hip

Deads- sumo to keep the stress off my hamm. Not nearly as strong with these
135x10x2
185, 225 x 5
275x3
315 for 3 singles

All the hamm could handle

Gen did sumo 5x5 with 95

More roller work


Cable Low Row
180x15, 12, 10

Gen did 3 sets of 10 with 50


Superset Reverse Hyper and L Raise- no rest
5 sets of 10 for both of us

-Heart rate up and panting like a dog at this point
-Roller and stretch


Toes to Bar
10, 10, 8, 8 for both


Cool- more hip stretch work

Gen did a Zumba class while I went home and cooked

[erinlee01]

I did Zumba for a while and loved it! It's a fun way to get cardio in. Unfortunately, it was hard to make classes with the crazy schedule my kids have.

Sumo takes some getting used to. I started pulling sumo a few months ago and enjoyed deads much more when I did. I think my long torso makes conventional deads painful.

[Big_Sky_Guy]

Gen loves to dance and has been bugging me to "expand our horizons" from std 2-step and jitterbug but there is no time to take classes with the kids activities and needing to get regular workouts in. So, we feel you!

Sumo has such a unique feel to it with the shorter ROM.

[SasaAndWendy]

I was just reading about the Bulgarian split squats last night and am considering adding them into our rotation (maybe swapping them for the lunges). They're supposed to be a good exercise to help with mountain biking so that's another good reason to try them - it'll be biking season before long!

I have a friend who teaches Zumba. Haven't had a chance to try it yet but it sure sounds fun!

Hope you guys are having a great week so far!

[Big_Sky_Guy]

2/1/12

Gym-

Warm- ext rotations, arm swings, bar work
worked up through 95, 115, 135, 155
175x1x3 sets



Off to CFit

Warm- leg swings, bike 50 revs, kbell swings, box jumps

Skill- Squats. They did Deads, but did them yesterday
worked up 135, 185, 225, 275
315x5


WOD
1000M Row
100 RKC Swings (rx 53, did 35)
70 Box Jumps (rx to 24, did 18)
50 Burpees

Done in 16:15. I broke the swings, jumps and burpees into 3 sets to conserve the back. Talked with our trainer and we talked through using the lacrosse ball at least twice a day to break up the scar tissue in my low back as the year + we have done CF, I consistently get such bad back pump that I cannot continue many activities unbroken or have to choose less than rx weight like tonight. So- will listen and see if twice a day will make a difference.

Cool- basic stretching

[camau71]

That wod looked liked it sucked. Might have to give that a try

[ddog171]

2/1/12

Gym-

Warm- ext rotations, arm swings, bar work
worked up through 95, 115, 135, 155
175x1x3 sets



Off to CFit

Warm- leg swings, bike 50 revs, kbell swings, box jumps

Skill- Squats. They did Deads, but did them yesterday
worked up 135, 185, 225, 275
315x5


WOD
1000M Row
100 RKC Swings (rx 53, did 35)
70 Box Jumps (rx to 24, did 18)
50 Burpees

Done in 16:15. I broke the swings, jumps and burpees into 3 sets to conserve the back. Talked with our trainer and we talked through using the lacrosse ball at least twice a day to break up the scar tissue in my low back as the year + we have done CF, I consistently get such bad back pump that I cannot continue many activities unbroken or have to choose less than rx weight like tonight. So- will listen and see if twice a day will make a difference.

Cool- basic stretching

That is a killer WOD. I think I would die if I did that. Good job.

[Big_Sky_Guy]

That wod looked liked it sucked. Might have to give that a try

That is a killer WOD. I think I would die if I did that. Good job.

It was a grinder. I just focused on not stopping!

You really figure out what you are made of with CF. I can tolerate pain- torn my hamm, a groin, a quad, hammered my achilles so bad it took 6 months to heal, and even sat for a couple 5 HR tatts. Anyone who lifts heavy and hard will see an increase in pain tolerance. It goes with the territory.

The willpower to tolerate pain over several minutes as opposed to 15-30 seconds for a burn out set is something I am learning to appreciate at a whole new level this last year.

[camau71]

One of the main things I like about CF or metcon training in general is working with the "voice". You know, the "lets cut this workout short or just quit and we'll try again tomorrow" voice. Overcoming that is everything to me, it validates who I am and prepares me for the day that quitting may cost everything.

I agree with you on the challenge a squat or deadlift pr brings, but this is somehow different.

[Big_Sky_Guy]

Somehow different indeed.

When you are 30 reps in and feel like 60 will be impossible, but realize you have 90 it forces a whole new mindset. Doing the next 10, and when that seems impossible it becomes 5, and then the next 3, and some days it's just the next 1 and no break to the next 1.


It is taking me to new places with my PL. Particularly in heavy accessory work, where I would stop at 10 cause it was getting tough, I am pushing for 12. Pain from pump should not be the stopping point, but rather form breakdown or muscle exhaustion should be. Just an overall change in approach.

Deny the voice its due

[Big_Sky_Guy]

2/4/12 Out of Town Golds- Old Schooll BB Pics on the walls above the mirrors! Great old place with heavy rubber floors, a couple power racks, heavy box for squats, pads and heavy rubber mats to "raise" the box, lots of plate load gear along with cable stack equipment!

Warm- roller, kicks, hurdles, bar work

Box Squats- ~ 2" below parallel
95, 135, 185, 225, 275
315 x 2 x 5

Roller back and legs


Deads-
135, 185
245 x 2 x 10

Roller back and legs


Leg press-
2PP side x 35 rest 30 sec, 25, rest 30 sec, 20.
Second set was 35, 20, 15

Roller legs


Hamm Curl- plate load
50x15x3 sets
25xboth legs contract and 1 leg extend x 15

Roller legs


Extensions- plate load
45x15x3

Roller legs
Lacrosse ball- low back

I feel like the excuse machine for not taking squats or deads above 315 for weeks and weeks, but I am finally gaining confidence in my back and hamm so we should see some increases again!

[ChocoChick]

That wod looked liked it sucked. Might have to give that a try

+

One of the main things I like about CF or metcon training in general is working with the "voice". You know, the "lets cut this workout short or just quit and we'll try again tomorrow" voice. Overcoming that is everything to me, it validates who I am and prepares me for the day that quitting may cost everything.

I agree with you on the challenge a squat or deadlift pr brings, but this is somehow different.

Yes!

Sorry for the hijack, BSG. But this sums up it nicely when it come to CF. I see you managed to shut off "the voice."

[Big_Sky_Guy]

2/6/12- HS Gym

I was at Guards on Friday and sprained my L rib at the spine (from swinging a 50 lb backpack up on my shoulder....seems rediculous, but follow along for the reason). I had another appt today with a guy that was much more aggressive with mobilizing the area...son of a...I was gasping for breath at times and even he broke a sweat getting the area softened back up!

So, we talked about the torn erector that I sustained several weeks ago, and he said that the area locked up with scar tissue and nothing in the area of the upper erector would slide and that caused the rib to basically dislocate. I said I had used the foam roller and lacrosse ball on the erector, but he said that was not near as effective and deep as a proper mobilization technique and therefore it did not release the area.

He asked if I ever had massages and I explained that I had stopped a couple years ago as I felt like I was wasting my money as I could not find anyone strong enough and willing enough to do the dirty work I needed. He agreed that there are few that can do what needs done for older PL's that are severely immobile/impaired.

So, after he threw me a towel to dry off ...yes, it was that brutal...he gave me the name of a local MT that is supposed to be good with guys like me. I am excited to see if he really is as good as they say!


OK- onto the workout

Warm- arm swings, pushups, bar work


ME Bench-
95, 135, 185, 225, 255, 295
315x1


DB Incline-
40, 55, 60 x 15


Face Pulls-
120x15x3 sets


Dips-
3 sets of 10

Pretty sad that I am benching what I am squatting and deading right now!

Talked a bunch with the HS lifters about this and that. Several are on my son's soccer team so we talked about what they are doing this winter and next spring and summer. Good night to get caught up with them. Will have a PL lunch this Wed at the HS

[Big_Sky_Guy]

2/8/12 Gym

Warm- roller, low rows


Pendlay Rows-
95, 135, 185, 225
275x3


DB Row-
40, 80, 100
110x10x3 sets


Pullups-
15, 10, 8, 7


Visited with a soccer mom about both our kids. Her hubby trains the local HS Mtn Bike team and Cyclo-cross team. They are both in phenom condition. We talked more about training and CC Skiing and Biking and CFit and the people we meet. Then I got back to it.


DB Preacher Curl-
35x15


Standing DB- down rack
40x10, 30x8
40x8, 30x6
35x8, 25x7


Good heavy workout with a big fat break to talk (suprise, suprise). Been a long time since i've seen 15 pullups.

IF- still going strong. I would estimate I am down 1-2 lbs in the 3 weeks I have been at it. Still work to get 200-250 g of protien when I am typically only eating 2 meals and 1 or 2 snacks. Have relied on PPowder a bit more than normal.

[Big_Sky_Guy]

Massage Therapist is an ex-BB and PL. Score! Native American guy that completely understands what is going on. I did not tear anything, but my body is guarding (trap/lat/erector muscle group is staying semi-flexed to prevent injury). We talked through the issues and he spent 45+ min just working the trap/lat complex to get everything unglued. We were at a pain scale of 7 most of the time and had a couple neuro release events (that was pretty cool...like a starburst in the muscle). I was sore to the touch from Thurs through Sunday. Feel sort of out of whack with one side fairly released and the other still tight. More work this Thurs.

Yellowstone Park over the weekend. Several miles of CC Skiing and hiking.


2/13/12: Gym


Warm- Hip work, leg swings, air squats, roller


Squats-
135x10x2, 185x5, 225, 275, 315x3
365x3

At least that was some upwards progress again!


Bulgarian Split Squat- cause they hurt so good last time
solo and w/20's for 5
40's x 10 x 3 sets (45 sec rest )


Leg Curls- plate load
35x25, 25, 20

Roller


Calf Raise- plate load
2 sets of 90x20 (w/2 sec pause flexed and 2 stretched for 1st 10 and standard for last 10)
1 set of individual calf 45x15


Visited with the friend who is competing in 9 weeks. He has about 7# to loose. Starting to see the hard work he put in this past 2 years!


10 minutes on Cross Trainer at level 5


Cool- basic stretching

[erinlee01]

I am a big believer in hands on healing. My PT practice uses Active Release Therapy and it has done wonders for unlocking my stubborn back and joints. I wish my insurance would cover them year round!

[Big_Sky_Guy]

2/15/12- Gym

I was on teen pickup duty so I went to the gym and Gen went to CFit as it runs later.


Warm- armswings, internal and external rotations


BB OHP-
95x10x2, 135 x5, 165x3
185x1 (PR for Strict Press)
195x1 (And Again!)

Never was much into OHP until last year with CFit.


Seated DB Clean & Press- clean done with elbows at shoulder height
25x14, 10, 6


Seated DB Rear Delt Fly-
30x15, 12, 8


10 on the X-Trainer at 5


Quick Stretch of the legs and shoulders and off to pick up the new drivers!

[ChocoChick]

Nice numbers on the OHP. Those are tough!


Tell me about foam rollers. I've never used one and I a wondering if would help with... well, I am not sure what it might help with. I thought maybe you'd know and would educate me a bit.

[ddog171]

2/15/12- Gym

I was on teen pickup duty so I went to the gym and Gen went to CFit as it runs later.


Warm- armswings, internal and external rotations


BB OHP-
95x10x2, 135 x5, 165x3
185x1 (PR for Strict Press)
195x1 (And Again!)

Never was much into OHP until last year with CFit.


Seated DB Clean & Press- clean done with elbows at shoulder height
25x14, 10, 6


Seated DB Rear Delt Fly-
30x15, 12, 8


10 on the X-Trainer at 5


Quick Stretch of the legs and shoulders and off to pick up the new drivers!

Very impressive OHP, one of the toughest exercises to go heavy.

[Big_Sky_Guy]

Nice numbers on the OHP. Those are tough!


Tell me about foam rollers. I've never used one and I a wondering if would help with... well, I am not sure what it might help with. I thought maybe you'd know and would educate me a bit.

CC- heard about foam rollers from some PL and SM folks over the past couple years, but had not seen or used one until ~15 months ago in CFit. I started with the softest style (white foam) and it about put me in tears on my IT Bands and portions of my quads. I broke a sweat due to the pain the first half dozen times I used it as it was breaking up so much scar tissue. I moved to a harder foam within a few weeks to break up the scarring sliding surfaces of the deeper tissue. Did not take me long to buy a short (16") hard foam roller that I could easily take with me. ~$20

Not sure what the "retailers" say about it, but in my experience it keeps the scar tissue broken up and keeps the sliding surfaces between muscle groups from getting all glommed up (nice technical term for stuck!)

I am still far from flexible, but have made great strides in 15 mos. The roller has given me a great warmup tool to get the blood flowing in the massaged areas and a light core workout. My notoriously tight areas (legs, low and mid back and lats) are much more mobile now than in the past 5 years. I use the lacrosse ball for traps, erectors, scapula and chest.

As of last week I have a Massage Therapist that I trust. I cannot wait to see how much improvement I see in the next 6 mos! He advised me to stop rolling so much (I was even doing it between sets.) He suggested just a light warmup with it and then only one serious rolling/lacrosse ball per week on a sore muscle group. So- time for me to moderate.

Gen uses the roller a couple times per week as well, particularly when she is sore from a serious squat day. With her lattissimus being moved around, she works her mid and upper back with the lacrosse ball fairly regularly as her muscle recruitment is slightly different for pullups, rowing, etc.

Very impressive OHP, one of the toughest exercises to go heavy.

Thanks ddog! I have moved up from ~175 this time last year to the current 195 and there is still a bit of room to go with technique. I know I will be over 200 shortly.

[Big_Sky_Guy]

2/18/12 Bought new-to-us pickup, prepped living and dining room to remove the wall b/w, and went to a local hockey game with several friends.

2/19/12 Church, chatted with friends there about cc skiing and triathalon training, removed the wall, made a run to the dump with the sheet rock and the std trash, cleaned up the demo mess and watched a movie with kiddos.

2/20/12 Took the studs and other wood out to the ranch burn pile, contractor stopped over to give an estimate to remove a door, frame in the area, and finish out the exterior with rough fir like a barn door. Should look cool. Stopped in to talk with our flooring guy to make a plan to fill in the gap where the wall was. Stopped at the tire shop to fix a slow leak and check the brake pads on the new p/u (last owner maint. records said the rears only had 20%, my guys and I looked and they are closer to 60%. That made me happy). Stopped at the hardware store and picked up some items for the remodel and then to the gym.

Gym

Warm- 10 on the roller- back and legs

Deads-
135x10x2, 185, 225x5, 275, 315x3
365x1
385x1
405x1

Best the deads have felt in 6 weeks! We are finally moving this train forward again.


Squats- R low back was having none of it, form work from break to finishing with hips
135x5x3


Abs-

Hanging L-ups
15, 12, 8 (15 sec rest b/w)

Hollow Rock
20, 15

Stretched- 20 + minutes

[ChocoChick]

Sounds like a busy weekend! I love doing house stuff - always feels so good when it is done and just the way you like it.

[Big_Sky_Guy]

Forgot to mention night skiing on Friday....could not figure out why I was so sore in the legs all weekend. First time doing downhill at night!

The improvements will be both valuable and immediately enjoyed. TV over the fireplace mantle, surround system in the ceiling, a couple dimmable can lights, and some small directional lights for a photo wall for Gen.

[Big_Sky_Guy]

2/21/12 CFit

Warm- 50 revs fwd and 50 back, Walking Lunges w/ Sampson Stretch, 15 Pushups, 15 Ring Rows, Jump Squats

Skill- BB Rows
175x10x4 (switched over vs under grip)

WOD- 16 minute AMRAP
12 pullups
10 Lunge Kbell Passthroughs (35#)
20 Box Jumps
15 Situps

Did 4 rounds plus 15 reps. Most got into the 5th.

Pullups are the weakness here as I am not one to do the kipping until I cannot do a standard pullup. So, as each round progressed it looked like 12 on round 1, then 9 and 3, then 6 and 6, then 3's across the board. Still- was a good little CF workout considering I have not been in 10+ days!

[ChocoChick]

What's a lunge KB passthrough? This sounds interesting.

[Big_Sky_Guy]

What's a lunge KB passthrough? This sounds interesting.

Start with Kbell at your side, in opposite hand of the forward moving leg. Lunge forward with proper form (chest up, front knee not over 90 in the down position, back knee to ground) as you pass the KBell across front of torso and under the forward leg to the other hand. Push back up to starting position and repeat with opposite leg.

Key on torso upright- no slouching forward to pass the bell.

[SasaAndWendy]

Night skiing is definitely a different animal! I used to do that back on the east coast and there it was like skiing on ice. I've never tried it on Mt Hood so I don't know how the west coast compares.

We passed by a gym devoted to triathalon training last night on our evening walk. At first I thought it was a spinning class (although these people didn't look like the crowd you'd normally see at a spinning class) then we found out what it really was when we got closer. I don't know where they do the swimming part, though. I'm sure it's not in the Willamette, even though it's only a few blocks away!

Good luck on the home projects! We have a few we need to knock out as well, but going hiking instead seems to win out for us every weekend.....

[ChocoChick]

Start with Kbell at your side, in opposite hand of the forward moving leg. Lunge forward with proper form (chest up, front knee not over 90 in the down position, back knee to ground) as you pass the KBell across front of torso and under the forward leg to the other hand. Push back up to starting position and repeat with opposite leg.

Key on torso upright- no slouching forward to pass the bell.

This?:

[Big_Sky_Guy]

Yep. I just go in-to-out and completely down to my knee so I am slower. Not sure that it matters which direction you go w/ the bell.


2/22/12- Gym

Warm- various external rotations, bar work


Bench-
95x20, 135x10x2, 185, 225x5, 275x3
295, 315x1
335x1 (PR)

225x5x3 sets


DB Seated Overhead Press-
100x10, 6
90x8


Strict Press- with the tris fried, it forced good form from the bottom
95x10x3 sets


Face Pulls-
3 sets of 15


10 on the treadmill at 3.6 while changing the incline through 3, 6, and 9 on the minute


Cool- basic stretching for 10

[Big_Sky_Guy]

Yellowstone a couple weekends ago.


Gen shopped up a photo she took of the Bombardier





Couple miles into our CC Skiing adventure





Yellowstone National Park at its best