Oh, signed up for the MovNat 1 day Seminar in San Diego when I'm there. I don't know tons about it but i'm interested in learning and giving the SS + GOMAD team more things to rage about.

27/10:

CF:

Practiced Hang Power Cleans. My first ever time practicing these. I have baaad form, i'm slow with getting my elbows under and I don't think i have much explosive strength from triple extension, I naturally want to do the movement with my arms. Will continue to practice.

"Lucy"

2 rounds for time:

Run 800m
30 Box Jumps 24/20"
Run 400m
20 Press Ups
Run 200m
10 Hang Power Cleans 60/40kg

19:10. 30kg on the cleans, went low as was my first time doing them but this was way too light. Running after box jumps wasn't a fun experience.

28/10:

CFE: 9 x (1:00 on, 1:00 off). Finally have GPS. Splits:

Very happy with this. I set the goal to hold sub 6 min/miles before going out but was never expecting this pace. My 3 mile sub 18 goal feels more attainable.

Runmeter is a cool app:

http://maps.google.com/?q=http://sha...11028-1631.kml

30/10:

CFE: 5miles at 90% of 10k pace. Ran 10min/miles for the run. First time in my training since starting 2 months ago I was lacking motivation. Boring run.

http://maps.google.com/?q=http://sha...11030-1652.kml

I really like the box's programming; very few are getting it right. Bear complex is one of my favorites.

31/10:

CF:


Was out drinking before this, so obviously I sucked. Not sure why I went. Pull ups: 6, 5, 5, 4, 5 (switched to palms in grip).

I feel like I'm getting burnt out with the volume. That's two sessions on the run that I've been miserable whereas before this week I've loved it. I'm going to scale it back.

1/11:


Great, tough WOD. Just practiced form with 40kg on the split jerk.

No CFE because of all the running in that WOD and scaling it back a little atm.

4/11:

Practiced power cleans with 50kg and learnt GHD sit ups and back extensions.


1:55/500m pace for the row which was easy. Technique on the thrusters slowed me down a lot and then unable to kip and wanting to do jumping pull ups strictly - not from standing on a 24 inch box for a 7.5ft high bar, making it just 30 jumps - slowed me down even more. I don't mind the slow result though when it's at the cost of keeping good form.

Enthusiasm has decently dipped lately. My shoulders are aching when I internally rotate them - I think from not having great flexibility to get a good position in the rack position, so power cleans and thrusters being the most common movement causing this.

Going to avoid any WODs that will cause problems and ice and fish oil etc and mostly do strength work and running next week.

Do you think your current lack of wim and niggly injuries are a result of the exercises/programming specifically?

It's really hard to say if it is or isn't. It's annoying me trying to decide. Lack of WIM could be because of I upped the training volume or because the programming is high intensity 5+ times a week. Or just because it's miserable winter now or CF losing it's novelty or just some variance. Who knows. Taking a guess I think it's getting adjusted to the volume coupled with getting frustrated w/ the little injuries.

The shoulder injury which is aching a lot today is def a result of the exercises. The shoulder first started aching the day after:

Row 500m
---
10 KB swings
7 Ring Dips
5 Toes to Bars
AMRAP in 20min

because of i think Toes to Bars, then reoccurred yesterday.

Some responsibility of the injury def lies with me, new to power clean form, taking on a lot at once and the fact it's me doing the exercises and WODs so i should listen to my own body.

Some of the responsibility lies w/ CF programming new and complex (even if natural) movements for time and bad form not always being called out. Maybe also that we are all doing the same WOD and even though it is scaled there are a lot of beginners with absolutely horrid air squat form who are then doing thrusters or front squats w/ kettlebells but it's allowed because they scale the weight down so much.

It's a mixed bag, add to that i'm a good candidate for getting injured, poor flexibility w/ medium strength and slightly bullheaded. So it's not overly surprising i'm picking these up.

On the other hand though, as a young guy who's doing lots of mobility work, eating anti-inflammatory, recovering, reading up and practicing the movements a lot and is paying a premium at CF rather than a gym for coaching then on the other hand i should be a prime candidate to not get injured.

You should ask Doug Funnie and Cha about shoulder problems. As far as I know they are often helped by adding significant rowing to your training and almost never harmed by adding rowing. You haven't done any rowing have you?

To learn the triple extension it personally helped me to throw a sandbag behind my head as far as I could. If you try that let me know how it goes.

CFE:

6 miles at 9min/mile pace. http://maps.google.com/?q=http://sha...11106-1414.kml

The slow mile in the middle was stopping to take this picture

cool picture. i think it would be nice if the top of the tree was inside of the frame.

In for the challenge!!

still trying to figure out a lot but it all looks real interesting, dont really know where to start with it.....

is this your 1st marathon???
glglgl

I'll start this up again. Missed posting about 5 WODs before moving to the US. Also took the mile time record for the box at a pace of ~5:30, i can't exactly remember, that record wont last very long though.

Training has been suffering from ****arounditis since moving to the US. 2 weeks in SD getting drunk, then what was meant to be 4 days in Vegas turned into 2 weeks because of good games, lots of run bad and lots of being drunk. Back in SD and more settled now.

Blew up my knee in the Vegas half marathon after running the first 10 miles at 8 min/miles. I thought it was tendonitis but it's an old chronic injury from very limited mobility in my ankle.

A physio spotted it, and since noticing it i've noticed how it used to **** up my squat form, my toes would go wider, increases my foot angle as i couldn't keep my knee over my heel. It's really noticable how bad the mobility is there when I practice an overhead squat.

So currently following a mixture of Bulletproof Knees, Fixing the Computer Guy, magnificent mobility and some MWOD stuff for ankle mobility and strength, looser hip flexor, more active glutes etc etc blah blah. I'm made of glass.

Back doing SS on the on days and just started following leangains.

Currently 83kg BW, 130kg 1 x 5 dead, 49kg 3 x 5 press, 6 x 3 pull ups, 72.5kg 3 x 5 bench, nothing proper on my squat as i'm starting from 70kg and going to add 2.5 or 5kg each session just to dial in my form, if i were to guess i'm at 100kg 3 x 5 but I have a huge problem keeping my lower back controlled as detailed .

No plans to crossfit or run until i've fixed all my niggles. Reading Movement by Gray Cook ATM. Read Rip's Strong Enough? the other day, fun educational read. Necessary Rip circle jerking:

another thing I really like about crossfit gyms is there are a ton of hot chicks that love working out. Other gyms have equally hot chicks but people at the CF gym here in lexington, ky all hang out together and have sex with each other frequently.

US CF chics > UK CF chics.

26th: Went for a 25 mile cycle at very low intensity, was trying high cadence, low gear to help out my knee but it didn't.

28th:

One hours worth of mobility stuff. I'll get around to logging down exactly which movements i'm doing.

Box pistols for 3 x 5 each leg to a box just lower than my knee. The difference in left leg (injured knee) compared to right is shocking. Zero stability on my left. Doing these because Mike Robertson says so.

Deadlift 275lb 1 x 5.

Press 110lb reps: 5, 4, 3. Feels good to break into that 50kg mark as i stalled on 47.5kg a lot. Well i stalled on 30kg often too when i was a skinny vegetarian ***.

Leangains/IF wise, broke the fast with 3000kcals after the work out at outback steak house thanks in part to those Oreo waffle ice creams, going to shovel another 2000kcal down today. This log is now Forging Elite Fatness.

How many reps is considered high reps on box jumps?

100? IDK. I think the most i've ever done in a WOD was probably 3 sets of 25. With 200m runs following them. Running after box jumps is brutal. Google Achilles crossfit box jumps etc: http://board.crossfit.com/archive/in...p/t-65211.html

Today.

Dynamic warm up.

80kg 3 x 5 squats. Terrible form, i think. I get my back in a good position then lose it right away as i don't break at the hips properly. Then I drop too uncontrolled/fast, end up ass to grass with a terrible back and no bounce. Going to stay at 75kg until i get it better control, form, knee position. I'm in no rush to get this figure up, happy to wait for good form then move up.

72.5kg 3 x 5 bench with much better form, and stronger wrist position.

6 6 5 pull ups. Going to go weighted next time.

Still getting FAT 3 In N Out double doubles broke the IF fast today.

Saw a guy making sure he was wearing his gum shield before ever set of those chest butterfly things. Strange.

115lb press. For 5 4 4.

290lb dead lift which were 5 singles because octagonal plates sucks. My form breaks down here with my hips rising before the bar rises. Weak legs? Probably.

95lb on the squats for 3 x 15. Doing high reps low weight until my knee is better and for form practice. I'm actually entertaining the idea of building up from this weight. It could actually make sense given my current form, injury and goal of strength endurance for my legs rather than absolute strength.

There was a guy doing SS next to me who seemed like he was early in the program, I'm sure there's a new message board post somewhere saying 'today I saw a bro who presses more than he squats, lol chest ****.'

Broke the IF fast with hooters 2x ribs and burger, getting fat, obv.

Its hard to pratice form with lower weights, almost everyone have good form on low weights...

squats 70kg 5 x 3. this is were i'm going to build up from.
bench 75kg 5 x 3.
pull ups 5, 4, 3 with a 10lb dumbbell.

to add to the long list of people doing annoying exercises in the squat racks: today a group of 4 were running around the gym (24hr) doing a crossfit style partner WOD. they were doing press ups in one squat rack and floor wipers in the other.

just moved to playa del carmen for the next two months. the gym here is a nightclub. extremely loud dance music and over the top outfits on the chics. there were two smoking hot Swedish chics practicing doing splits while i was doing this kettlebell WOD:

20kg bell, 30 swings, 20 snatches (10 each arm) within 3 minutes then 1 minute rest, 5 rounds. only just beat the clock in the last round and i was dying. My snatch form needs a ton of work.

I'd like to hit the RKC snatch challenge of 100 snatches in 5 minutes with 24kg.

I'm also gobsmacked that a commercial gym had bumper plates, gymnastic rings and kettlebells.

the other day:

deadlift. 265lb 1 x 5. reset this down while i get better at lifting with the knees first. felt surprisingly tough w/ good form.

press: 115lb, 5 4 4. felt i could have got 3 x 5 with a perfectly straight bar path, but didn't and had to stabilise it half way through the lift.

squat: 160lb 3 x 5. still an easy weight, keeping a tight back much better.

today:

squat: 165lb 3 x 5. i filmed a bunch of air squats and squats with just the bar. it looks like my knees are collapsed throughout the movement, i just can't push them out enough. this has a lot of good ideas to fix that. going to add 5lb only on the squat each session so i can fix everything up in the meantime.

bench 165lb 3 x 5, same as last time, felt easy, 170lb next time.

pull ups 3 x 7. no idea how this happened, big increase.

going to switch out pull ups for the power clean, finally. and spend some time learning that.

continuing on with the amount of remarkable dumb **** that i see in the gym. i was astounded when the gym had bumper plates, lots of barbells, gymnastic rings, foam rollers etc, it's a small gym that is mostly used by tourists that costs $40/month.

today they were running crossfit classes in addition to their normal spinning, yoga etc classes but you have to pay an extra $120/month to join them. it was mostly beginners and w/o warm up or any strength work they did two wods, angie and fran. not one complete pull up happened, even w/ kipping. hot chics though!

lots of mobility warm up. **** takes ages.

no 2.5lb plates so

went to 175 on the squat. back rounding a lot at the bottom so took 10lb off from the next sets. 165lb again.

deadlift 275lb 1 x 5. last rep sucked, very tough, very rounded back to get the lift moving. will repeat this weight next time.

press 115lb 3 x 5. todo bien.

got roped into going along w/ the CF group this friday w/ the weights to the local track to do a WOD because i was using CF BSing to chat up the v. hot receptionist. in addition to doing those 2 benchmark WODs in one session they did a 3km as fast as possible before that. stupid programming.