post-trash

amzing how fast your can trash yer body... a week after my last workout at ACSR, where DL felt good and good sprint after with pretty easy power clean. d'oh, veggie oil & eating out :(

foam roll -- left TFL the tightest, need to work on this every day!
pump (downward facing/upward dog)
hip flexors stretch

shoulderstand squat no good :(

superset
40+30+25 knee tuck, focus on 1s hold at top, coming within 6-12in of chest
4x5 25lb bat wing

3x8 45lb rear+foot elevated hip thrust
3x85 BB front squat
5x75, 3x85, 2x90 hang clean -- not great not bad, just okay
5x135 DL + sprint

3x{4s+4s} torture twist--still feel a little in the left glute/SI area but not bad
3x5 pseudo-GHR, first set felt pretty good at least first few reps

50+50 BB farmer's walk

woodway 17min 1.05mi, run / jog / walk intervals (max ~9mph)
stationary bike 21min 3mi

10 12kg KB swing, 10 16kg KB swing before workout
6x10 16kg KB swing after workout

rancho C

yesterday: rest

today:
a few practice cleans

7x20 16kg swings

weight: 185lb

hotel

yesterday (Thu Aug 25)
2x8 16kg swing

today (Fri Aug 26): westin hotel

Gob squat practice
30+25+20 knee tuck
4x5 bat wing
5+5 35+35 lb 1LDL
50+50 2x5 DB DL
35lb 8+8+2 hip thrust
3x5 1/2 GHR
15min interval treadmill 1.3mi, 9 / 5 / 3mph
10min 0.5mi elliptical

Barefoot work hopping lunging

HRV 75

HRV was 75 this morning, highest ever!

Previously two days of swinging 100-120 reps 16kg. HR dropped to 49 on the exhale which was cool.

foam roll, calves not too tight. still lat quads / TFL area.

superset
3x30 knee tucks (PR again, working up to CC progression standard 3x40)
4x5 20lb bat wings

practice FTW squats, 45lb goblet squats. not feeling the BB front squat.

3x185 DL + sprint -- work again on pulling DL from hammies
5min rest

5x185 DL + sprint
5min rest

2x205 DL + sprint x2 -- this time felt quicker acceleration, worked on using quads to start

power clean
2x65, 3x85, 3x95, 2x105 -- notice I have a better hinge / hamstring extensibility

practice a few vertical jumps, good vert but R shoulder not liking to go overhead that much
a few squat jumps

3x{4s+4s} 30s rest torture twist, actually more like 5s first set then 3s last two sets (was trying to breathe through shield more)

pseudo-GHR
3x5 w/ balance ball

5min / 1km erg/row
two 90s hard row w/ 1 min rest in between

10min / 2.4mi stationary bike

50, 52

L side TFL / SI / lumbar area mild meh better today.

HRV back up to 69 seated / legs up. 52 bpm average, seems to go up to 60 inhale, down to 50 on exhale (!).

52.1bpm is lowest so far for summer, second lowest was 8-11, day after 112 swings.

yesterday though was 5x20 rather than 6x8 + 8x8, so more consecutive swings per set and more sets in a row. practice tonight!

--

still feeling meh (above neck that is), so decided no practice :-/

6x20 16kg swings before dinner tho, felt pretty good.

hands getting a little callus-y esp on the middle digit. maybe start using gloves

swing!

lower left back/SI joint area mild meh, also feeling pre-sick again, appetite slightly better than weekend but still not great.

5x20 16kg swings with some rest, feels good/tonic

2x15 wall pushup

asymmetry

foam roll, L/R TFL/quad lat tightest

shoulderstand squat still no go. also noticed same mild pain during neck flexion while butt & heels on ground. hm. glute med R only slightly tight.

TRX assisted single-leg squat, 4x5. left side notably weaker than right side.

2x5 low pull
2x5 Y -- this is good?

superset
knee tucks
3x25
bat wings
4x5 15lb

single leg deadlift practice,
R ham still notably tighter than left side.

shoulder+foot elevated hip thrust 45lb
3x8 -- left glute not contracting as hard as right

5x225 hip thrust -- not easy, didn't get to full range?
2x225 hip thrust -- too much weight bump compared to last time

torture twist
3x{3+3} 4s 30s rest

farmer's walk 50lb+50lb DB
racked 45+45lb plate walk
45+45lb fwd+backward lunge

update! hip flexor stretches actually seem to address shoulderstand squat pain? kind of unexpected but hey no pain!

pickup

pickup today. throwing practice mildly painful but not too bad. got less worse as i threw. didn't notice during the game.

conditioning not good. strength OTOH pretty to really good. top speed okay, decelleration there, just not that much in the tank.

probs b/c only 15min of cardio in last 4 days. appetite has also been from crappy to meh. appetite not too bad tonight for dinner, but HRV crappy today, decent yesterday, good.

tried to huck more today, felt good in game, accuracy ok-good, not always placed well for mostly open but hey.

non-stationary bike: 4.85 mi to california ave

bear-hugging

wake up, out of ZMA last night, JB dreams.

pain pretty much gone from yesterday. woot.

foam roll, calves not too tight. R TFL and L lat notably, R TFL mainly tho.

shoulderstand squat still not feeling it...

scapular pushup 2x5

superset
3x20 knee tuck
4x5 bat wing, 15lb

single leg deadlift practice
empty bar 2x{5+5}

R hammie noticeably more tight at end range of hinge. need to work on that!

2x5
pseudo-GHR, this time on other lat pulldown. no knee pain really this time. maybe 5-8% easier than last time?

5x155
3x185,
2x225 shoulder-elevated hip thrust, not too hard

torture twists
3x{4+4} 4s 30s rest. first set def pretty easy for first some reps.

...

later try starting a tempo run but too sore in upperback.

instead, 50lb sandbag bear-hug carry, around 3 buildings, then 0.5+0.5 buildings (upper back/rhomboids sore, probs from bat wings)

--

felt really good later in the day. hm!

tendon boo

Last night practiced a 12kg goblet squat and a few bodyweight single leg deadlifts, interesting that it felt okay on left leg but weird on the right leg.

Woke up and then shortly thereafter noticed that my right SI was unhappy and some weird tendon-y pain. Sort of like what I had last year for the left side, but not as bad? Was thinking of doing light deadlifts but scrapped that and stayed in bed for a bit longer. :(

Biking also painful... boo. Was it doing goblet squats / 1LDL unwarmed up or accumulation of DL volume over the weeks? Could also be that I finally let go of some residual tension in my lower back and something else flared up? I've been minorly tight there for a short while.

Hammies have been sore since pseudo GHR, but I think I could feel the top of my hamstrings, semitendinosous? for the first time in a while last night / this morning which is what I thought took load off the lower back musculature. hmm.

--

took curcumin extract last night & this morning for inflammation. think it makes me tired, but does seem to decrease inflammation but also appetite drops. hmm.

sandbag

couldn't get to bed until 4am last night, but slept a solid 6+ hr after that.

been trying curcumin extract, not sure if it's a net win? hm. inflammation feels less, hard to say where tiredness is coming from.

sandbag carry (50lb) around apartment building. this time with no stops. soo much easier than it was two weeks ago. i remember my HR going up and having to stop around each turn, this time no stops, not much HR bump.

trail run 0.8mi + 0.2mi. moderately fast at start, then slow, but average the rest way.

5min, 1.1mi stationary bike. HRV lower than recent at 60 this morning (sleep lack?)

201, tgu

Stayed up late last night listening to DJohn Intervention. Reminded me of the life spiral & investing in relationships.

Didn't sleep last night but don't feel too bad. Curcumin was messin' with my circadian rhythm if I took it during the day? Dunno but I felt nappy/sleepy after just one tablet in the afternoon.

Foam roll, calves not too tight today, glute/TFL not too bad.

shoulderstand squat a bit better than last week but still low-level pain at bottom when R knee hits head. huh...

25+10 knee tucks

2x5 15lb bat wings

5 goblet squats, not feeling it

3x10 BW rear+foot elevated hip thrust, so much smoother than last week. maybe load this?

2x4 pseudo-glute ham raise with lat pulldown, but knees don't like it afterwards.

1x250lb deadlift. not pretty. accidentally loaded 255 before that. 245 no go after that.

1x225lb deadlift. not as smooth as last week. possible hammies were out after GHR? also didn't feel particularly strong this morning, nor that weak.

5x145lb deadlift. felt nice, pretty clean. focus on anal lock, pulling from hams&glutes.

no torture twists today.

25lb plate 1/4 TGU 3+3.

3 more reps 1/2 TGU on right side => improves shoulder flexion but not abduction.

10min, 2.5mi stationary bike.

5 12kg swings, not feeling it.

a few throws at night, bh trending OI, flick back to feeling weird around supraspinatus ~_~

sleddd

200th post!

HRV back up a bit today to 60s.

sled+45lb march:

100yd fwd
100yd fwd
100yd backward
100yd fwd

40+40yd sideways

20yd fwd
15yd fwd sprint
30yd fwd

2x10 knee tucks
5+5 BW RFESS

3 sets 4s+4s 30s rest torture twist--first 1.5 set pretty easy, last half-set not easy

30min, 7.2mi stationary bike

225, 5

My HRV dropped like 20 points today (!, okay like 16 but was 20 points since last mon). It's been a slow week, not sure if it was tapering clx that did it or just taking a break from cardio...?

Besides swings on Wed just did Tue/Thu lift & cardio, and not that much cardio.

Mon / Fri / Sat rest.

25 workouts in 30 days up until this past Thu.

4x0.25mi trail run. first 150yd or so pretty fast, actually faster than 90% of first 150yd this summer? but slow after that, and CRF not great.

30+20 knee tucks

3x8 BW shoulder+foot elevated hip thrust--more balanced than last wk

2x8 145lb BB shoulder-elevated hip thrust--feeling pretty good, not too heavy

2x225 (in frees this time), 15yd sprint, 5min rest
3x225, 15yd sprint

45+45 farmer's walk. side of arm feeling okay but anterior shoulder R, around suprispinatus? feeling weird. abduction not bad but flexion sucks.

appetite poor today..

double deadlift

foam roll medial calves

R TFL tighter than L TFL, L lat area tight

shoulderstand squat not great

30+20 knee tucks

3x8 135lb hip thrust

1x8 belly swing, 1x8 25lb belly swing (not much NS delta)

2x245lb deadlift (first pull challenging, second pull harder but decent form? didn't perhaps pull all the way up)
2 rep 20yd sprint (left foot medial achilles area a bit weakish?)
5min rest

5x175lb deadlift
2 rep 20yd sprint (compensated for left foot)
5min rest

3 sets 4+4 4s torture twist

2x8 shoulder+foot bench elevated BW hip thrust -- really need this on the left side/glute? perhaps L glute not activating as much

2 set 45+45lb farmers walk, helps R shoulder abduction a TON #hmm (flexion is still meh)

another 20yd sprint

10min 1.6km row
15min 3.65mi stationary bike

swang

no sled

16kg KB 6x8 20-30s rest before dinner

16kg KB 8x8 20-30sish rest after dinner

112 swings total

MRI result subscapularis tear, not labral
possible greater tuberosity fracture last weekend?

no squat

foam roll, medial calves a little tight. L glute med weird but not that tight compared to weeks ago.

shoulderstand squat still feeling weird, tho now it's when i bring R knee to head. hmm.. similar to torture twist turning left?

knee tucks 40+15
hip thrust 60x8, 80x8, 95x8

3x8 bulgarian belly swing BW
25lb x8, 45lb x8 belly swing

5 FTW squat (not great form)
2x5 25lb goblet squat
3+3 BW RFESS (nah)

225x2 DL, 185x5 DL -- not as easy as last Monday, still a little unbalanced but compensated

2x 15-20yd sprint after each DL; 5min rest

4sets 3+3 4s torture twist (felt stronger on first two sets)

22min, 5.3mi stationary bike

harvest tourney

sat:

started out kinda slow but felt better after 1/2hr. hard to compare conditioning w/ last week since didn't run as much on saturday and teams weren't as good. strength good. heel was not as good as last weekend...

sun:

warmup felt meh but came out really strong v BW aka Me-Busta. actually best game of tourney. threw 3 scores, caught 1 as iso i think. conditioning felt good, top-speed good, acceleration ok-good. was wearing blue soles which i think helped. think need to work on quad strength.

left leg was 90% from last weekend, but right shoulder was only 40-50%... throws were moderately painful until warmed up, then didn't really notice if only throwing one throw. still doesn't feel great, but is more superior/lateral.

mon:

rest. HRV was up to 72 this morning.

run2/2

Feeling 80% recovered from Sunday's hit.

Nike free trail run, 0.5+0.5 mi. Still get that slowdown after 120m or so, I guess that's about 25s or so? I guess that means transfer to fast glycolysis.

Anyway felt somewhat fast, working on moving forward more even if starting to feel tired (rather than taking smaller steps). Hip flexion strength-endurance? Hm.

Gym.

2x12 knee tuck
3x10 Bulgarian bodyweight goat belly swing
8+10+10 25lb plate goat belly swing (focus on breathing under the shield)

3sets 3reps 4s+4s torture twist, 30s rest

42min, 10mi stationary bike

kettlebell drag

Feeling 80% better re: lateral quadricep

Warmup jog

36kg (20+16kg) Kettlebell march w/ TRX strap 100yd
rest
36kg KB backward march 100yd
rest
36kg KB forward march 100yd
rest
36kg KB lateral march 100yd

3 reps 36kg KB fast pull 20yd

fwd march 20yd

2x5 16kg KB one-hand swing
2x7 16kg KB two-hand swing

a few cleans

farmers walk back

--

foam roll: L glute not that painful, R lower calf tighter, also mid/upper-back tight

shoulderstand squat a lil painful, not too bad

30+20 knee tucks

3x10 bodyweight Bulgarian goat belly swing
3x8 25lb plate Bulgarian goat belly swing

3 sets 4+4 reps 4s+4s 30s rest Torture Twists

bike feeling meh so 7min 1km erg/row

DL 230lb

50lb duffle sandbag carry around apartment, HR between 100-120 for a couple minutes.

3x8 hip thrust w/ airex pad, empty bar + 12kg (26lb) KB -- 61lb, not too hard

foam roll, still lateral quadricep, vastus lateralis, still painy due to layout hit. focus on glutes and nearby TFL. glutes not that tight.

20 reps shoulderstand squat, if done better not painful.

3x10 bodyweight Goblet belly swings (wonder what that back knotty poppy thing was that happens)
3x10 DB 20lb Goblet belly swings

35+15 knee tucks.

2x6 left leg down RFESS bodyweight, not feeling great

DL 230lb, twice w/ 1 min rest.

5 reps 155lb deadlift to top

torture twists: 3 sets 4s+4s 40s rest

biking doesn't feel great so 1km rowing not going all the way back

--

strength standards

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf

adult women

squat (intermediate / advanced)
165 151 200
181 164 215

average is 182.5, * 0.85 for front squat = 155lb

deadlift (intermediate / advanced)
165 189 258
181 204 273

average = 231lb

so given that my front squat lags a little behind my DL. i know i've been able to 135lb before, but it wasn't that pretty plus my 230lb DL wasn't as comparatively strenuous.

power clean (intermediate / advanced)
165 109 144
181 118 155

average = 131.5lb

compared to my (hang clean) best of 110lb, still a 20lb gap (same as front squat gap, but % wise larger).