Month: February 2014

Heading to the Arnold

Second trip to the chiropractor went well. He did some ultrasound therapy on the shoulder instead of e-stim. Also put some kinesio tape on there to aid drainage away from the shoulder.

Heading down to Columbus, OH for the weekend to attend the Arnold Sports Festival, which should be a lot of fun. Hit up a garage workout with Kevin at 10am. Will be nice to give the shoulder until Monday to rest.

Strength

Front Squat 5×3 @ 80-90%

  • 2x10x45#
  • 5×135#
  • 3×205#
  • 3×235#
  • 3×245#
  • 3×255#
  • 3×265#
  • 3×270#
  • 3×270#

Load of #65 more pounds for the 5 working sets over 3 weeks ago. 245# was only 79% but after doing 235# I dialed back the plan. Originally was going to try 250-260-265-270-275, which wouldn’t have happened. Have a plan, but be willing to adjust.

Conditioning

7 Rounds (Partners – alternate doing a full round until each does 7)

  • 10 Box Jumps (24″)
  • 20 GHD Sit-ups

Kevin and I finished in 11:57. Nice steady pace; nothing crazy. Got a sweat on, but wasn’t dead at the end.

Accessory

  • 5×10 Reverse Hypers on GHD with green band

Hopefully our hotel has a treadmill or something so I can do some intervals or long slow cardio for a couple of workouts this weekend. Rest time for the shoulder!

Review: PowerIce

Last month, I was contacted by a representative from PowerIce, asking if I’d be willing to do a review of their new product. I’m always interested in trying new stuff, so I figured why not. They sent me a box of each flavor they offer.

powerice-boxes

I put them in the freezer and they were all set when I grabbed for one the next day.

What is PowerIce?

I’ll let their video speak for itself.

http://www.youtube.com/watch?v=BeJq7kNv8iA

Flavors

I received both the Lime Kicker and Orange Blast. When drinking Gatorade or Powerade, my favorite flavor is always the Lemon Lime, so it’s no surprised I liked the Lime Kicker a lot more. I’m not a big fan of orange drinks and the same held true here. It was ok, but would never be my first choice.

Price

On their website, you can buy boxes of 6 for $6.99, 10 for $10.99, 18 for $16.99, or 100 for $89.99. Even at the box of 6, it seems like a very reasonable price for electrolytes. Around $1 per serving is usually a good mark to hit. I could see a gym buying boxes of 100 and selling them for $2 a pop(sicle).

Packaging

powerice-lime-kicker
The top of the “popsicle” has cuts, so you’re supposed to be able to tear it open, but once it’s frozen, that doesn’t really work. I had to use scissors and often ended up with small slivers of the wrapper in the top of the popsicle. Easy enough to pick out, but less than ideal. That’s my only complaint about the packaging. Other than that, it was quality.

Contents

One thing that jumped out at me in the ingredient list (which are listed in order of most used) was that after water, #2 is sugar. 8g of sugar per serving. That’s comparable to a serving of coconut water, but there it’s natural, and here it’s an added ingredient. Not a ton of sugar, but something to be aware of. There is no protein here either, which I believe is essential to recovery.

The Experience

Who doesn’t like eating popsicles? They bring back childhood memories and can be fun to eat. With that said, it’s the winter here in Michigan and it’s been horribly cold. Grabbing a cold popsicle out of the freezer wasn’t all that exciting at this time of year. I could see these being really nice after a workout in the middle of summer.

Final Thoughts

If you’ve made it this far, you probably want to know if they work. Unfortunately, I can’t say. I used them after workouts and I’ve always had a hard time telling the difference in my recovery. At the same time, I don’t think they did any harm.

I’m not a big fan of the 8g of sugar per serving, but it probably helps PowerIce have good flavor.

It’s not a product I’d buy because I use coconut water to replenish my electrolytes, but I’d recommend PowerIce if you’re looking for something new to try.

Survival Fitness Winds Down for 14.1

Shoulder is pretty much the same, but back doesn’t bother me unless I get in certain positions. Heading back to Midland Chiropractic Sports Rehab this afternoon for my 2nd session. I’ve also ordered my own TENS unit after finding out they only cost $100. I remember the Marc Pro being about $600 and saying no thanks. For $100, I can’t go wrong though. The unit is a great way to speed up recovery.

The gym is winding down to rest up for the first Open WOD, which gets announced tomorrow. I could use a lighter day anyway with my injuries and there was no lack of intensity with the workout.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 20/20 Leg Swings (F-B, S-S)
  • Shoulder stretching
  • “Roxanne” with jumping jacks, burpees, and squat jumps

Conditioning

2014-02-26-1k-row

  • 1,000m Row
  • 30 Hang Power Cleans (135#)
  • 30 Ring Rows (feet on 12″ box)

I substituted the ring rows in for C2B pull-ups, which lost some intensity at the end because I have to rest so much in between ring rows. I set a PR on my 1,000m row with a 3:25.3! First PR I’ve set in over a month. I held my pace around 1:44-1:45 and then kicked it in to high gear for the last 100+ meters. Took a pretty big break walking over to my bar and did the cleans in 6 sets of 5. I would count to between 5 and 7 between sets before picking the bar back up. It’s a great way to manage rest periods. Ring rows were pretty much doubles the whole way. Slow! Finished right at 10:00 total time.

Shoulder Impingement Confirmed

hanging-ringsI was at Midland Chiropractic Sports Rehab for 80 minutes yesterday. Shoulder impingement just like I thought and maybe a bulging disc. Did a bunch of e-stim on the shoulder and low back. Put me on a spinal decompression table for about 15 minutes, and did some stretching too. Going back Wednesday, Monday, Wednesday, and then we’ll re-evaluate where things are at. So, I’m staying away from overhead movements, which sucks, but it just hurts way too much and isn’t worth hurting things further.

In for the 9am class and then stayed after to help Matt hang up a couple sets of rings for muscle-ups.

Warm-up

6:00 to stretch out shoulders and do some HR Push-ups.

Strength

Bench Press

  • 10×45#
  • 5×95#
  • 7x5x135#

Can’t do shoulder press, so bench it was. Nothing crazy with the shoulder. Could feel a little pressure so didn’t want to go any heavier.

Conditioning

7:00 AMRAP

  • Burpees (6″ target)
  • EMOM 5 Deadlifts (205#)

* Workout starts with wall balls. At the one minute mark (and every minute after) complete 5 deadlifts.

I got 18 burpees in the first minute, 8 or 9 per minute, and then 11 in the final minute to total 73 burpees in addition to the 30 deadlifts. Glad the deadlifts didn’t bother my back.

Midline

3 Rounds NFT

  • 20 Russian twists (53#)
  • 30s Plank

My back was starting to hurt on the other side from the twists, so I cut myself off after 3 rounds. I don’t need any new injuries to start.

Substitution WOD

Can’t wait to get this shoulder worked on this afternoon! In to the 9am class.

Warm-up

On our own doing some shoulder stretching and air squats.

Strength

Back Squat 5×3 @ 80-90%

  • 10×45#
  • 5×135#
  • 5×205#
  • 3×235#
  • 3×275#
  • 3×275#
  • 3×285#
  • 3×295#
  • 3×305#

Yeah buddy! Three weeks ago I missed after 1 rep of 305#, but it was no problem today. I’m going to say my squats are definitely back. Didn’t feel the back problem at all today doing them.

Accessory

10:00 EMOM

  • 8/8 KB RDLs (71# KB)
  • 10 Alternating Pistols

My balance was wobbly today.

Conditioning

10:00 AMRAP

  • 21-15-9
    • 115# Power Cleans
    • Ring Dips
  • MAX Burpee Box Jumps (24″)

I was solid on my power cleans going 11-10, 5-5-5, and 5-4, but ring dips were like in slow motion. Almost exactly a year ago today I did an Rx Power Elizabeth in 7:09 and this took me 7:48 with 20# lighter weight. I managed 19 burpee box jumps in the remaining time.

Taking it Easy

Was out with a ton of people from the gym last night celebrating a 40th birthday. Fun times! Went over to the Bay City gym with Kevin for open gym.

OLY

Did some clean technique work, working on speed and drive, mostly from the power position with a very small dip. Nothing over 125#.

Conditioning

30:00 Row

Kept a 2:10-2:15 / 500m pace. Nothing crazy and was able to hold some conversations while doing it.

20140223-160224.jpg

Skill?

  • 3x20x45# Back Squat

Yep, just the empty bar to keep good position and loosen up.

My back and shoulder didn’t bother me during any of this, which is good, but some of the easiest things trigger them, like pushing open a car door or lifting my right leg to get up in my Jeep. I have an appointment tomorrow with Midland Chiropractic Sports Rehab, which does ART, so hopefully they can work some magic.

Possible Shoulder Impingement

A couple of hours after the workout yesterday I started to get a pain in my shoulder, which I think might be a shoulder impingement. Shit!

Went to the gym and worked out with Matt and Cora in the afternoon.

Warm-up

Did a little on the Air Dyne and some stretching.

Back Squats

While waiting for them, I got in some back squats. Trying to get that 3rd day of squatting in each week.

  • 20×45#
  • 5×225#
  • 3×245#
  • 10:00 EMOM of 2×275#

Could feel my back tweak on several of the reps, so it was important to focus on staying tight with good form. The squats themselves felt great though. Have dove a similar format before with 10 doubles a couple of times. Once with 275 and once with 285.

Conditioning

3 Rounds

  • 1:00 Chest-to-deck Push-ups
  • 1:00 Row for calories
  • 1:00 Pendlay Rows (75#)
  • 1:00 Box Jumps (20″)
  • 1:00 Back Squats (75#)
  • 1:00 Rest

Fight Gone Bad style workout, but with the shoulder issue, I didn’t want to do anything involving my elbow being higher than my shoulder, so substituted 3 of the movements. I got 112, 114, and 108 reps. Happy with the consistency.

Tomato, Tamata, Tabata

Woke up early again, this time with a headache. So skipped out on the 9am and went to 4:15pm instead.

Warm-up

2 Rounds NFT

  • 20 PVC pass-thrus
  • 20 Band pulls (purple)
  • 10 Burpees
  • 20/20 Arm Circles (Forward & Back)

Strength

5×5 Bench Press @ 70-80%

  • 10×45#
  • 5×135#
  • 5×180#
  • 5×180#
  • 5×185#
  • 5×190#
  • 5×195#

Felt solid. Started the first set 10# higher than 3 weeks ago.

Conditioning

  • Tabata DU
  • 1:00 Rest
  • Tabata T2B
  • 1:00 Rest
  • Tabata Box Jumps (24″)
  • 1:00 Rest
  • Tabata Row (cals)
  • 1:00 Rest
  • Tabata Alternating DB Snatch (60#)

Fun workout! 212 double unders, 51 toes to bar, 77 box jumps, 65 rowing calories, and 44 snatches. I did 10-7-7 T2B and then started to fall apart. I have a blister forming on a finger from the dumbbell AMRAPs yesterday, which didn’t help with holding on to the bar. Snatches were by far the worst so I’m glad I had them last.

Midline

10:00 EMOM

  • 30s Plank

Needed that! I stayed in to open gym and did them. Did a few MU transitions on the low rings too.

Managing with the Back

Didn’t sleep worth a shit last night, so got out of bed and did some work early. Went in for the 9am class again. Back feels better today, but can still get some solid pain if I move in the wrong positions.

Warm-up

Did some leg swings and back stretching before class started.

“Sally Up/Down” doing squats with PVC as a bar.

Strength

5×5 Front Squats @ 70-80%

  • 5×135#
  • 5×185#
  • 5×225#
  • 5×225#
  • 5×235#
  • 5×245#
  • 5×255#

BOOM! Squats are back! My form felt pretty good too. Didn’t even really start leaning forward much even on the last set. I’m fucking excited about this, especially with my back in less than ideal shape.

Accessory

12:00 EMOM

  • Odds: 8 Good Mornings (135#)
  • Evens: 30s Hollow Rocks

Felt some pulling in the back with the good mornings, but I think it helped to stretch it out too.

Conditioning

  • 4:00 AMRAP
  • 1:00 Rest
  • 3:00 AMRAP
  • 1:00 Rest
  • 2:00 AMRAP
  • 1:00 Rest
  • 1:00 AMRAP

A round consists of:

  • 5 DB Deadlifts (45# DBs)
  • 5 DB Hang Power Cleans
  • 5 DB Push Presses

I did 6+8, 4+8, 3+3, and 1+13. Rough, but I felt better in this than yesterday’s workout.

Headed back in at 8pm for some rowing. Another workout from NCLab

  • 1000m Row
  • 100s Rest
  • 900m Row
  • 90s Rest
  • 800m Row
  • 80s Rest
  • 700m Row
  • 70s Rest
  • 600m Row
  • 60s Rest
  • 500m Row
  • 50s Rest
  • 400m Row
  • 40s Rest
  • 300m Row
  • 30s Rest
  • 200m Row
  • 20s Rest
  • 100m Row

Kept under or at a 1:52 / 500m pace through everything. My splits were 3:44, 3:24, 3:01, 2:38, 2:17, 1:54, 1:31, 1:10, 0:48, and 0:24. I almost fell over when I got off the rower and was a little light-headed for 10-15 minutes.

Fuck, My Back

Moving a little slow this morning, but in for the 9am class.

Warm-up

  • 20 Zombie Kicks
  • 20 Air Squats
  • 15/15 Standing Hurdles (forward and backward)
  • 10 Burpees

Strength

5×5 Deadlifts @ 70-80%

  • 10×135#
  • 5×225#
  • 5×315#
  • 5×335#
  • 5×355#
  • 5×375#
  • 4×385#

What a fucking idiot. Tried to push it and now that low back area on the right side is worse than it was 2 weeks ago. It was starting to feel pretty good too. I want to slap myself. Pisses me off even more that it was already the most volume I’d done for a 5×5 before trying that last set.

2014-02-19-5x5-deadlifts

Accessory

Kroc Rows

  • 10/10 x 60#
  • 10/10 x 71#
  • 10/10 x 71#

Conditioning

  • 20 Thrusters (95#)
  • 20 Power Cleans (95#)
  • 20 Shoulder to OH (95#)
  • 20 OHS (95#)
  • 20 Front Squats (95#)

* Do 5 burpees EMOM starting at 1:00

I felt pretty terrible in the workout and didn’t push it on my burpees because I could feel my back there. Not to mention I couldn’t breathe and felt like shit. Took me 4 minutes to do the OHS, only able to get 5 reps each time! Not good. Total time of 10:57. I think I was the last one done.

Rested a bit when I got home, finished shoveling the end of the driveway, and then made a pit stop in the garage on the way in.

Accessory

  • 5×10 Reverse Hyper using GHD with green band