So after going to see the chiropractor a couple of times, the consensus is that I have a bulged disc in my sacrum. At this point I've rested, all for my mile run and one light lifting day for the last 3 weeks. The last 2 weeks nothing has really changed, I can do stuff, but I'm in pain. Since we started moving into the space the last few days and I had enough stuff set up I decided to hit a WOD. Hit some weaknesses which was good, and it felt great to get a solid workout in.
WOD:
AMRAP 15 minutes
3 Muscle-ups
14 Overhead Walking Lunges 45lb Plate
23 Double-unders
4 rounds 17 reps
Solid workout, the double-unders really tripped me up. It was odd, I was just having a lot of trouble finding my rhythm, granted I still suck at them, but I was doing a lot of singles, and then in my 3 round I managed to bust out 19 unbroken. I was pumped, wish I could have kept that up. Muscle-ups I took one at a time, didn't want to gas my muscles out my doing them too quickly. Definitely going to be sore tomorrow, lats especially are already feeling toasted. Lunges were solid. Wish I could have completed 5 rounds. If I had my double-unders down better I could have gotten through a solid 6 full rounds. Going to hit it again tomorrow as long as all feels well. Cheers.
Thursday, August 12, 2010
Friday, August 6, 2010
I'm back...again
Damn, nice to finally need to make a post on my training blog here. So just over two weeks ago I threw my back out really, really, badly. It was a combination of my original injury never healing, and apparently tweaking it doing toes-to-bars. I could barely get out of bed for a few days, I'm still having trouble sleeping through the night, and all around my back was just f-ed.
Saw a Chiropractor on Monday which went well. He didn't do much for my back, work a lot on psoas stuff, I'm stupid tight there, cracked my neck which was amazing. Felt good immediately after, but those effects haven't really carried over much, except for my hips which are in considerably better shape.
This past Wednesday it had been 12 days without doing anything, so Wednesday day 13 I had to do something. My chest has always been a week point so I decided I would start doing some daily push-ups, and keep building on them. Wednesday started with 10 sets of 10 reps, good clean push-ups. These were scattered throughout the day. Every day I'm bumping up the sets by a rep, so today was 10 sets of 12 reps. Yesterday I decided to do the same with sit-ups using the ab-mat to see how my back responded. My back responded with a likening to the ab-mat. The sit-ups are going to increase by 2 reps a day, so today was 10 sets of 14 reps.
Last night I put the Burlington Rugby team through a workout for the second time. This went really well, there was a smaller group then last time but still great regardless. We started the workout off with a buy-in of a 1 mile run (actually turned out to be a .9 mile loop) and then an AMRAP the remaining amount of time. I hadn't done anything in weeks and I was itching to know how fast I could run a mile, so I decided to run the mile, or .9 mile with the team to start. I was pumped, considering I haven't been training in 2 weeks, and before that I haven't trained how I'd really like to, and the fact that I'm not a runner, I busted out .9 miles in 5:22. I certainly could have kept the pace for another .1 mile, so that would put me at a 5:58 mile. I'm incredibly pumped to see that, so awesome. I think that is pretty good for a for me out of shape non-runner.
Today I finally decided beside my push-up and sit-up sets that I need to do some training. My back is feeling decent so I decided to take it easy. Training for today is below.
WOD:
Skill:
100 Double-unders
Superset:
Deadlift: 95x15, 95x15, 95x15
Air Squat: 15, 15, 15
Double-unders were awful, haven't touched them in weeks. I think I got one set of 8 or so, a lot of 1's and 2's though. Deadlifts and Air Squats were done in a very slow and controlled fashion, really focusing on keep my core/lumber strong. Things felt pretty good. A couple times I felt a little hint of pain but otherwise all good. Feel great right now. Hopefully I can continue some light work tomorrow, back is finally starting to feel better.
Saw a Chiropractor on Monday which went well. He didn't do much for my back, work a lot on psoas stuff, I'm stupid tight there, cracked my neck which was amazing. Felt good immediately after, but those effects haven't really carried over much, except for my hips which are in considerably better shape.
This past Wednesday it had been 12 days without doing anything, so Wednesday day 13 I had to do something. My chest has always been a week point so I decided I would start doing some daily push-ups, and keep building on them. Wednesday started with 10 sets of 10 reps, good clean push-ups. These were scattered throughout the day. Every day I'm bumping up the sets by a rep, so today was 10 sets of 12 reps. Yesterday I decided to do the same with sit-ups using the ab-mat to see how my back responded. My back responded with a likening to the ab-mat. The sit-ups are going to increase by 2 reps a day, so today was 10 sets of 14 reps.
Last night I put the Burlington Rugby team through a workout for the second time. This went really well, there was a smaller group then last time but still great regardless. We started the workout off with a buy-in of a 1 mile run (actually turned out to be a .9 mile loop) and then an AMRAP the remaining amount of time. I hadn't done anything in weeks and I was itching to know how fast I could run a mile, so I decided to run the mile, or .9 mile with the team to start. I was pumped, considering I haven't been training in 2 weeks, and before that I haven't trained how I'd really like to, and the fact that I'm not a runner, I busted out .9 miles in 5:22. I certainly could have kept the pace for another .1 mile, so that would put me at a 5:58 mile. I'm incredibly pumped to see that, so awesome. I think that is pretty good for a for me out of shape non-runner.
Today I finally decided beside my push-up and sit-up sets that I need to do some training. My back is feeling decent so I decided to take it easy. Training for today is below.
WOD:
Skill:
100 Double-unders
Superset:
Deadlift: 95x15, 95x15, 95x15
Air Squat: 15, 15, 15
Double-unders were awful, haven't touched them in weeks. I think I got one set of 8 or so, a lot of 1's and 2's though. Deadlifts and Air Squats were done in a very slow and controlled fashion, really focusing on keep my core/lumber strong. Things felt pretty good. A couple times I felt a little hint of pain but otherwise all good. Feel great right now. Hopefully I can continue some light work tomorrow, back is finally starting to feel better.
Friday, July 23, 2010
Quick little update here. Didn't train Tuesday or Wednesday, my back was in really bad shape. Trained yesterday, felt okay, by the evening my back was feeling absolutely awful and this morning I'm in a lot of pain. Going to see a PT in about 9 days. Knees are all good now, but now my back is all messed up.
Thursday's WOD:
Skill:
100 Double-unders
Muscle-ups from the Knees: 5, 5, 5
Met-con:
3 intervals of 4 minutes of work 2 minutes of rest:
1 Mile Schwinn Airdyne Bike
10 Toes-to-bar
Max Strict Pull-ups in remaining time
14, 11, 10
Thursday's WOD:
Skill:
100 Double-unders
Muscle-ups from the Knees: 5, 5, 5
Met-con:
3 intervals of 4 minutes of work 2 minutes of rest:
1 Mile Schwinn Airdyne Bike
10 Toes-to-bar
Max Strict Pull-ups in remaining time
14, 11, 10
Monday, July 19, 2010
Update here for the last few days. First of the CF games were sick, some pretty amazing events. The men and women are certainly amazingly fit. Saturday I got out for a long mountain bike ride, about 3 hours. It was pretty hot, very humid, and honestly the ride killed me. I was feeling it big time on Sunday. I think the sprints on the rower really hammered my quads on Friday, and I was definitely feeling the affects of that on Saturday during my ride. Sunday was a day off, 3 solid days of training in a row had me pretty cooked on Sunday. I had another cheat Saturday, a few beers when I went out with some friends, and I can tell you that I was honestly feeling it the next day. Not hung over but my body was just not feeling right. On to today I feel much better, have been eating clean all day, and got a solid workout in.
WOD:
Barbell Complex - 1 Squat Clean + 3 Push Jerks: 135, 155, 155, 160, 165
Met-con:
10, 9, 8...3, 2, 1 AQAP
135lb Power Clean
30" Box Jump
7:25
Solid training session today. Plan was to do just push jerks but since I didn't feel like dragging the squat rack out from behind the back of the house and figured that practicing squat cleans a little would be beneficial to me I decided to do a little complex. Squat cleans although a bit weak felt really good. Focused on getting under the bar fast and my knees didn't hurt at all which was amazing. Push jerks felt pretty good, but I'm definitely a little weak. 165 was probably about all I can handle right now. Met-con felt really good. Hamstrings were on fire. Good weight and time domain. Happy with my performance today, looking forward to a good training session tomorrow. Cheers.
WOD:
Barbell Complex - 1 Squat Clean + 3 Push Jerks: 135, 155, 155, 160, 165
Met-con:
10, 9, 8...3, 2, 1 AQAP
135lb Power Clean
30" Box Jump
7:25
Solid training session today. Plan was to do just push jerks but since I didn't feel like dragging the squat rack out from behind the back of the house and figured that practicing squat cleans a little would be beneficial to me I decided to do a little complex. Squat cleans although a bit weak felt really good. Focused on getting under the bar fast and my knees didn't hurt at all which was amazing. Push jerks felt pretty good, but I'm definitely a little weak. 165 was probably about all I can handle right now. Met-con felt really good. Hamstrings were on fire. Good weight and time domain. Happy with my performance today, looking forward to a good training session tomorrow. Cheers.
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