Tag: Yoga

Molasses Monday

Moving slow this morning. Lats are still sore and biceps are sore too now. Quad feels a little off. Out in the garage shortly after 8am. Did a quick 3:00 Air Dyne (1.44km).

Jumping Back Squats

  • 10×45#
  • 5×65#
  • 5×95#
  • 5×115#

Only took 1:00 rest between sets. Figured I’d try something new with the jumps. I’ve only done it with an empty bar before. Felt OK.

Back Squats

6:00 EMOM

  • 3×135#
  • 3×165#
  • 3×185#
  • 3×205#
  • 3×225#
  • 3×245#

Not much time left after changing the plates. Felt really heavy. 8th day in a row.

In the afternoon I did:

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometric

Hadn’t done any yoga in about 10 days, but felt more comfortable in a lot of the positions. Still a big struggle though, don’t get me wrong.

Hit the quad with e-stim a couple of times today. Willing to try anything so it doesn’t become an issue.

I missed out on shoulder press at CFi today so did a quick little session out in the garage (in sandals) in the evening.

Shoulder Press

IMG_5833

  • 5×45#
  • 5×50#
  • 5×55#
  • 5×60#
  • 5×65#
  • 5×70#
  • 5×75#
  • 5×80#
  • 5×85#
  • 5×90#
  • 5×95#
  • 5×100#
  • 5×105#
  • 4×110#
  • 5×105#
  • 5×95#
  • 5×85#
  • 5×75#
  • 5×65#
  • 5×55#
  • 5×45#

Tried something different. haha I only rested long enough to change the weights and record a few things on my board. As you can see, I didn’t write down much. 21 sets in about 13 minutes. I have a feeling I may regret this for the next couple of days. Maybe not the best idea with the max bench press test coming Wednesday night.

Championship Monday

My upper back was feeling tight last night. Seems fine today though. Got a solid night of sleep after not sleeping so great for a couple of days when I stayed up late in Rogers City.

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometrics

Will do some back stretches tonight too.

GO DUKE!

Taxing

yoga-blockTook the day off work so I could get my taxes done and head up north for the weekend.

  • Crossover Symmetry Activation
  • P90X YogaX
  • Crossover Symmetry Plyometrics

The yoga was already easier the second time around. Might do a round of back stretches later tonight.

Automattic CrossFit

Got up and did yoga at 7:30 this morning, let by a couple of women in the company. They did a really great job.

I setup a private Intro to CrossFit class over at CrossFit Park City for anyone in the company interested in trying it out. They did a really great job explaining CrossFit to everyone, teaching some movements and then putting us through a workout. 15 Automatticians went.

Warm-up

3 Rounds

  • 100m Run
  • 5/5 Calf Stretches
  • 5 V-up Roll-overs

12:00 AMRAP

  • 8 Burpee over the Box Jumps (24″)
  • 12 American KBS (53#)
  • 14 Air Squats

Damn altitude! Though I do feel myself getting better as the week progresses. I got 6 rounds plus 3 burpee box overs.

After we did some of the couch stretch and pretzel quad/gluten stretch.

Automatticians at CrossFit Park City

Gimpy Calf

Yesterday I played 18 holes of golf (rode in a cart) in the morning and did DDP YRG Diamond Cutter at night. Body felt pretty beat up all day. My low back felt pretty tight last night when I’d wake up and roll over in bed. In for the 9am at CFi.

Warm-up

  • Crossover Symmetry Activation
  • Squat Hold
  • Rapid Toe Touches
  • Zombie Kicks
  • Inch Worms w/ Cobra
  • 5 Deadlifts (155#)
  • 3 Deadlifts (245#)
  • 3 Deadlifts (315#)
  • Couple of jump course runs

XWOD

  • 3-3-3-3-3-3-3-3 Deadlifts (335#)
  • 2-1-2-1-2-1 PVC Jump Course

We had about 6 different PVC heights setup. I tried to get through them all each time, but would often miss the last one once during the double rounds because my spacing was off. I tweaked my left calf on the last jump in the 6th round of the course so didn’t jump again after that. Same area where it was really tight last week. Hopefully nothing serious.

Conditioning

10:00 AMRAP

  • 5 Push-ups
  • 15 Wall Balls (20#, 10′)
  • 20 American KBS (53#)

Kept everything unbroken with an extra breath or two between movements. Finished 5 rounds plus 5 push-ups, 15 wall balls, and 3 swings.

Midline

4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

Strength

Since we switched it up with deadlifts today I needed to get in my shoulder press since I’d already taken 2 days off from last doing them on Saturday. Stayed after class for week 2 day 2 of my 2nd Smolov Jr. cycle.

  • 5×45#
  • 5×95#
  • 5×115#
  • 7x5x127.5#

Little rough after the shoulder work in the WOD. Made it through though.

Kevin had me do a bunch of mobility and SMR work on that left calf. Ouch!

Went out in the garage for an afternoon session around 3. Started with an easy 1,000 meters on the Ski Erg in 5:19 and then rested about 4 minutes.

E2M 30:00

  • 250m Ski Erg

The original plan was to go as long as I could without the time getting over 1:00. I quickly realized that could take all night so I settled on 12 rounds. Got there and said I need the push so did 15. I’d say if your speed starts to drop a couple of seconds, stop anywhere after 10 of these. My splits were 58.6, 58.2, 58.1, 58.1, 58.2, 58.6, 58.2, 58.4, 58.4, 58.4, 58.2, 58.2, 58.1, 58.2, and 56.6. So I had two at 58.6 and all of the rest were 58.1-58.4, with the exception of the 15th, where I pushed through to the end. My shorts and socks were soaked all the way through. Gets hot and humid in the closed garage.

I did a real slow 5:00 on the Air Dyne to cool down since it had started raining outside. Finished up with Crossover Symmetry Plyometrics.

Ride it Out

My low back, ass, and hamstrings are all pretty sore today. Time for some active recovery, done early morning in the garage.

30:00 Air Dyne (AD2)

Kept the RPMs beween 60-65. Racked up 618 calories and 15.34 km. Stood up 3 or 4 times or different lengths. Was sweating like a pig but wasn’t a high intensity.

At night I did DDP YRG Red Hot Core.

My back side is extremely tight. It’s rough standing up straight when I get out of the chair.

Setting a Baseline

We didn’t get to do the Adventure Park in the trees yesterday because there was thunder in the area. Knees are feeling the squatting from cleans yesterday but already better than they felt last night. Headed over to CFi at noon. Started with Crossover Symmetry Activation.

“Baseline”

  • 500m Row
  • 40 Air Squats
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Pull-ups

I’ve always wanted to try this. Did the row in about 1:50 or slightly under and then unbroken on all of the movements to finish in 4:33. I need to work on faster air squats.

EMOM 10:00

  • 5 C2B Pull-ups

Had originally planned muscle-ups, but don’t work the chest to bar pull-ups enough. Did each round unbroken.

Snatch

  • 45# Position Work
  • 3×75# Muscle Snatch + OHS
  • 3×95# Power Snatch + OHS
  • 3×115# Snatch
  • 2×130# Snatch
  • E30S 10:00
    • 145# Power Snatch
    • 145# OHS

The every 30 second complex at the end got bad pretty early. After 4 I wanted to shorten it in half. Wouldn’t let myself though and made it all the way through. A lot of work on the wrists!

20:00 AMRAP

  • 3 Strict Ring Dips
  • 6 Deadlifts (135#)
  • 9 Weighted Step-ups/downs (40# sandbag)
  • 12 Russian KBS (53#)
  • 50m Sled Drag (25m down and back, 38# sled + 135#)

Wanted a longer workout where I could just keep moving. I wasn’t rushing anything, but kept everything unbroken. Finished 7 rounds plus 3 dips and 6 deadlifts. Walked about 400m after.

8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Managed to get 14-13-13-14-13-13-13-14 on the reps.

Finished up with Crossover Symmetry Iron Scap (blue/purple).

At night I did DDP YRG Below the Belt.

Back Home

This morning before leaving the cottage I did DDP YRG Wake Up.

Went over CFi just before 2pm. Started with Crossover Symmetry Activation.

MAX set of pull-ups – 20

Shoulder Press

  • 10×45#
  • 5×95#
  • 6x6x115#

Could tell I hadn’t moved any weight in a week. This starts a new cycle of Smolov Jr. for shoulder press.

Clean

  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x85kg
  • 2x90kg
  • 1x95kg
  • 1x100kg
  • 1x103kg
  • 3x1x105kg

Felt pretty good considering I hadn’t squatted in a week.

10 Rounds

  • 100m Row
  • 1:00 Rest

Fun! I hit a pace of 1:19/500m in some of the last intervals. Hadn’t been within a few seconds of that before. My splits were: 16.8, 16.7, 16.7, 16.4, 16.5, 16.7, 16.7, 16.7, 16.4, 16.6. I’ll take that consistency any day!