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Old 10-25-2011, 08:19 PM   #76
 
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Re: Crossfit Log

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.
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Old 10-28-2011, 01:29 PM   #77
 
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Re: Crossfit Log

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.
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Old 10-28-2011, 01:30 PM   #78
 
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Re: Crossfit Log

28/10:

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

Quote:
Distance (miles) Average Pace(min/miles)

0.17 00:05:57

0.18 00:05:40

0.18 00:05:43

0.18 00:05:42

0.19 00:05:20

0.19 00:05:23

0.18 00:05:39

0.18 00:05:38

0.19 00:05:18
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
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Old 10-31-2011, 08:48 AM   #79
 
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Re: Crossfit Log

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
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Old 10-31-2011, 10:39 AM   #80
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Re: Crossfit Log

I really like the box's programming; very few are getting it right. Bear complex is one of my favorites.
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Old 10-31-2011, 07:46 PM   #81
 
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Re: Crossfit Log

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.

Last edited by Jay.; 10-31-2011 at 07:56 PM.
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Old 11-05-2011, 07:35 AM   #82
 
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Re: Crossfit Log

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.
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Old 11-05-2011, 07:49 AM   #83
 
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Re: Crossfit Log

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.
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Old 11-05-2011, 11:58 AM   #84
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Re: Crossfit Log

Do you think your current lack of wim and niggly injuries are a result of the exercises/programming specifically?
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Old 11-05-2011, 01:53 PM   #85
 
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Re: Crossfit Log

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.

Last edited by Jay.; 11-05-2011 at 02:00 PM.
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Old 11-05-2011, 05:02 PM   #86
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Re: Crossfit Log

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.
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Old 11-06-2011, 01:38 PM   #87
 
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Re: Crossfit Log

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
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Old 11-06-2011, 03:39 PM   #88
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Re: Crossfit Log

cool picture. i think it would be nice if the top of the tree was inside of the frame.
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Old 11-07-2011, 03:00 PM   #89
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Re: Crossfit Log

Quote:
Originally Posted by mburke05 View Post
just do SS/running training on the alternating days imo for running. i'll be running the boston marathon this year doing my training, it'll be interesting to see who goes faster, that is a challenge. i must defend the honor of ss gomad.. and marathon running..?

haha gl dude. lmk what your running program is.
Quote:
Originally Posted by Jay. View Post
I think 5/3/1 would be better for me now if i were to do a strength only program. For running I'm going to follow crossfitendurance.com, consider the challenge accepted!

Lazy week of training. CF twice, CFE zero, zero strength sessions, lots of beer, hang overs and squash though.

This was the additional WOD:
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
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Old 01-26-2012, 02:05 AM   #90
 
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Re: Crossfit Log

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 here.

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:

Quote:
If your expectations are always those of someone content to live without physical challenge, then when it comes time for mental, moral, or emotional challenge you fail to meet it because you are out of practice.

Meeting and overcoming obstacles are skills that can be honed, as opposed to talents with which we are born. The best way to prepare for the inevitable **** that life occasionally hands us all is to live in a way that prepares you for it.

If you can treat personal tragedy like a heavy set of 20 squats, you’ll do better than someone who has never met any challenge. Intentionally placing yourself in the position of having to complete a task when you don’t know if you can is the single best way of preparing to be in that position unintentionally.

And that, my friends, is the way your training should be approached, so that you get more out of it than just “wellness”.

Last edited by Jay.; 01-26-2012 at 02:28 AM.
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