3/8

Good warmup involving: 1:00 handstand hold, 1:00 static hold on rings, 1:00 L-hold on rings (4 sets), 3x10 ring pushup with a twist of forearms at the top to focus on external shoulder rotation.

2x10 double kb push press (55#'s). Was difficult after warmup. Good shoulder day overall.

Box Squats: 3x135-185-205-225-230-235

50 burpee pullups (bar about 8" above reach, highest we had): 5:58

Mobility work tomorrow, then CF Games Open 12.3 on Saturday a.m. Next week may involve testing some 1RM, hopefully scheduling my evaluation with PT for the following week and (most importantly) viewing approximately 35 hrs of college hoops in 3 days + placing a few wagers + a few beverages. Maybe some bw exercises scattered in the mornings.

3/11

Hoops - 4 games. They were all tough & grindy. Good workout, fighting off a cold/upper respritory thing I get 1-2x/year. Was hoping to rest today but unseasonably warm weather necessitated yard work/early spring cleaning. And 90 minutes spent watching NCAA bracket selection show tonight.

3/10

CF Open 12.3: 234 reps. I don't have any kip on Toes to bar and that's where I was slowest/rested. Stepped down on all box jumps to save joints/achilles and don't really think it slows you down that much anyway.

May test some 1RM maxes tomorrow if my health improves....if not, might just be a real light week as I leave Wed a.m. (may try 5:30am workout before 9am flight).

3/13

Gym is testing 1RM this week and doing some other interesting skills/tests.

Press: 5x95, 3x125, 1x145, 1x150F post op PR

500m row: 1:29.8 (PR) Was happy, gunning for sub 1:30 (previous PR 1:31.5) and made it despite sinus issues. Guess with anaerobic acitivities doesn't matter if you can breathe or talk.

I'm sure focusing on squat for 60 days helped this #. I was pretty much cashed after this which I expected.

Max set of KTE, TTB or front lever hold. I chose TTB, did.....6. About 2:00 after row. Messed around with some front lever attempts and got to slightly warped front lever on rings for a :02-:03 hold.

Max height box jump: 30". right hip seriously didn't want to work and I wasn't going to push it.

kb rows: 2x10x70#

Testing 1RM clean tomorrow AM before shipping to Vegas. Hoping for 225#+ March Madness.....

PS I have already picked up antibiotic that I will use if this cold gets worse. Don't want to start it before I really think I need (side effects plus some imbibing might not make for a pleasant 4 days).

3/14

Cleans: 5x45, 3x115, 2x165, 1x195-215-235PR

A little wide on catch of 215 but happy with pr. Props to strength specific seminars - the one day session late last year worth cost just based on my improved setup alone.

Situp test: 2:00 max reps. 85
Ring dip test: Max set single attempt. 22

Metcon: 30 squat thrusts, then:
3 rounds of. 9 HPC 115#, 6 FS 115, 21 kb swing 55#
9:38

Good day overall. Flight, at bellagio playing $2-5 ready for hoops tomorrow. Hoping for first muscle up on Sunday when return to CF 12.4 right from airport.

My picks as a ha handicapping tout:

Today. Kansas st, murray st ***, Marquette, Davidson, long beach st

All are sides w money line on the dogs possible

Decent day yesterday with a 3-0 start on my big picks. Cooled off and suckered into unlv which turned day into slight winner.

Not as many today but BIG one out of the gate: Cincinnati -2 over Texas. Could be largest ever if I go back to the window again before tip. Like it a lot and aren't as many games today. Years ago I started going with fewer games and more $$.

3/22

OK, back to regularly scheduled life. Was not healthy before Vegas and stunningly was a bit worse 1st night home. Hovered around 101 temp for about 2 days. Have slept MUCH better...1st 3 nights 9-10 hours/night.

Of course workouts have suffered.

3/18 - CF Open 12.4. Right from the airport, direct to the gym to do a bunch of wallballs and doubleunders in time for 7PM CST cutoff. Would not advise after 4 days in LV, maybe that's why I have a fever.

202 reps (150 wallballs, 52 DU's). I should be able to reach 240 under normal (non sick, post LV) conditions. Although I may never know.

Nothing until today:

3/22
Push Jerks (singles were splits): 3x95, 2x135, 1x155-175-195-205(F). 195 is recent PR. Still slow at getting under, which is why I lost the 205. My dip & drive does feel much stronger.

Metcon: 5 rds: 5 ringdip, 7 30" boxjump, 9 pullups 8:08

Messed around trying CTB pullups and like chinup grip which I haven't really tried before on CTB. Prep for Saturday CF Open 12.5. Would be real happy if I can get thru round of 15 which would mean CTB Fran in 7:00. Will all depend on the pullups. Fran time, bro.

3/25

Hoops, 5 games.

Mobility workshop, 2 hours. PT/CF trainer was in the area from MN and put on a short clinic. Tried a few things and goal was to find 5 exercises to target based on my needs. My 5:
1. Hip flexor (think couch stretch) with band (post workout)
2. Super Squat circuit (meant to get hip joint moving) - was amazed at how good it felt to squat after just a couple minutes each leg
3. Open Book (upper back/thoracic spine mobilizer)
4. Rotator cuff lossing (shoulders)
5. Thoracic spine rolling - foam roller and 'peanut' (2 lacross balls taped)
6. Upper glute w/ roller/lacrosse

Hips & upper back for me.

3/24

CF Open 12.5: 81 reps. slight kip for CTB chins. Felt pretty good. My lack of conditioning kept this # down.

Done with CF Open - clearly bottom half. Meh.

Who is your trainer?

3/26

DL: 3x295-335, 1x370. Awful at 5:30AM.

Metcon: 4 rds (scaled to 3) of 27 boxjumps (24"), 20 burpees, 11 cleans (145#). Wasn't feeling it the second I saw the workout. May have been better taking off.

cha,

PT/trainer can be found Maxmead Fitness

Style is a bit similar to Kelly Starrett. Was worthwhile to attend as I discovered a few things that will hopefully help my hips & thoracic mobility.

CF community can sometimes inundate people with Certs/competitions/courses/etc. Just need to be choosy - there are ones out there (like this one) for $40 that are worth the $$. Once coming up this upcoming Saturday I may hit that's run by Mark Valenti, OH based strongman/Highland games competitor that is probably familiar with the work of our own G4S. Plus it'll be a good excuse to lift on Saturday and learn along the way.

Droopy,

Remember to keep your hands/fingers loose when the bar is racked before you start your dip.

3/28

MRR, I definitely don't death grip the bar before jerks. In the front rack position with a loose grip. Think my barriers at this point are to get stronger and more reps to get comfortable under the bar.

Power Snatch: 3x75-95-115 1x135. OK today, not great.

Metcon: 3 rds: 12 PC (95#), 12 pullups, 48 DU's 11:52

Droopy,

Get stronger.

3/29

MRR, that sounds like an ideal plan/program. Am in process of trying to figure out what I want my weeks/workouts to look like.

Today:

Warmup: HSPU 2x2 (felt good to do full ROM). Also did these Super Squat Hip drill, Open Book thoracic drill plus some rolling of quads, hips & thoracic spine.

Bench: 3x155-185, 1x205. Shoulder was not feeling the bench today.

Conditioning: 2x10x35# TGU (left), 2x10x44# TGU (right), 3x400m run. Took like 31 minutes.

TGU's are so good for me. I know not ideal in a timed environment and as you can see from the time it took I wasn't flying thru them. Mostly sets of 2 or 3 with some singles.

I'm liking the mobility work.

3/30

Squats: 3x225-245-255. Felt pretty terrible, back didn't get loose and they felt heavy all the way through.

Metcon: CF Diane, 21-15-9 of 225# DL and HSPU. Did the piked HSPU off a box. I did do 1x3 of regular HSPU during warmups so I'm getting much better/stronger. Still have a ways to go and shoulders hurting a bit from the TGU yesterday (in a good, muscle fatigue way not joint pain).

Strongman/lifting clinic tomorrow and I'm sure some lifting myself. Part of the talk with be programming (Wendler, Westside) - good timing for me as I need to figure out where I'm going and what I'm going to focus on for the next xx months.

3/31

Clinic put on my Mark Valenti, Highland Games athlete. Big proponent of Louie Simmons and Westside training. Learned more about theory behind the programming which was interesting. Played around with some box squats (also used safety bar for 1st time, odd), banded DL and atlas stones (shouldered 175#).

Biggest win - learning the glute ham raise. Wow, holy hamstrings. Not too sore today but that is definitely a win discovering how to do those. Will incorporate 1-2x/week. While I haven't trained DL much still don't expect it to feel as difficult as it has the past week or so. I feel GHR will help.

Mark seemed like a decent guy and while I didn't see him in action, suspect he would be very strong. Said he has 590# FS, but admits his lifts might be a bit high.

His line of the day, when one of his trainees said they went for a 3 mile run: "Run, why? That's why I have a car"

Off to run some hill sprints (going for 10 repeats of about a 50m hill at a 35-40 degree incline).

4/1

10 hill sprints. Felt ookey afterwards so successful workout. Sprint up, walk down and rest for max of 10 seconds at the bottom. 10-15 minutes total.

4/2

Squats: 5x225, 3x245, 2x265. Felt a little better towards the end but still not easy.

Metcon: 400m run, 21-15-9 PC & TTB, 500m row, 15-12-9 Thruster & Pullup, 400m run (used 95# for weighted movements). Too long metcon IMO.

I've always felt that the farthest any human being should run by choice is 1.5 miles. Maybe even closer to 1 is more optimal.

I figure if you have to run that far, you're either chasing someone or being chased and it would be a more efficient use of time to learn how to steal cars than run more than 1.5 miles. Then the time you've saved yourself by learning how to steal cars rather than run 4 miles, you could dedicate to getting stronger.

I agree about running far. Due to my enjoyment of sports that involve running (basketball, football) I need to do some. Am terrible currently.

4/5

TGU: 1x3 35# (Lt), 44# (Rt)

Push Press: 5x95-145, 3x165, 2x180. Felt good, first time push pressing in a long time.

Metcon: 15 Curtis P's, 5 burpees, 300m run. 3 rounds, Curtis P's were supposed to be 12 & 9 rounds 2 & 3. I did 10 each round on 2 & 3. Lunges are pretty poor for me. Used 95#.

3:00 pause, then 30 american kb swings (55#). Unbroken.

4/4

Cleans: 5x115, 4x165, 2x195
GH Raises: 3x10
KRoc Rows: 1x20 (55#)
strict pullups/chins: 10/10

4/24

While I haven't been good about updating log I have been still active. Recently downloaded log program on my iPhone that I've been using and have just been too lazy to enter 2x.

Slight pull of left inner thigh/groin playing hoops on Sunday. Does feel better after ice and much natural anti-inflammatory help (in addtition to fish oil & MSM there's something that begins with a W that sounds similar to wasabi). Tried some squatting and pullups today:

Thruster: 3x95-115-135-155
Strict Chins: 3x8
kb row: 3x10 (70#)

Lots of Oly skill and lighter work. Squatted once up to 255x5. Powersnatch still stuck at 135#. Did TGU every week, plus GHR.

Plan on posting some vids of heavier effort lifts for form help and to liven up this thread.

Finding this mob drill has been great and feel my squat has improved: Super Squat Mobility

Heading to South Beach for 'work' trip this weekend and hope to at least get in a couple conditioning workouts in the fitness center. Was hoping for some beach sprint workouts but not sure the groin will be ready for that. Looking forward to checking out a nightclub or 2, know that we're in one of them on Friday night. Could have impact on a.m. workout on Saturday.

Pulled groin seems to be healed. Played hoops yesterday and ran 3x400m as part of a workout today with no issues (other than I currently suck at running).

Using an app on my phone to log my workouts, nothing real noteable lately. A few highlights:

Powersnatched 145# (close to PR)
DL'd 405 for singles a couple times over the past month. Lack of DL and weight loss certainly haven't helped this.

Did a really fun PC complex taken from CFFB...worked up to 195# successfully.
Complete the heaviest set possible:

This is a combination lift of four movements that make up one rep:

1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean

Perform 3 reps per set.

*Work up to the heaviest set of 3 reps possible.

5/25

Bench: 3x165-185-205 (5)

Bench is feeling a world better lately. Also OHP (5x135 earlier this week, 1RM tested 150 a few weeks ago). Shoulder is definitely improving.

PC: worked up to 5x195 and felt good. Love that drill I mentioned below for Oly warmup lifts.

Really want to get more lifting and more of a CFFB program going. There is a lift every day I go to the gym but my Oly and squatting hasn't been consistent.

Looking to do Tactical Strength Challenge this September. Have never done (schedule, last year injury, complete newb on kb snatch) and at least gives me a target.

If you don't want to click on the link, it's 3 events:

1. 3 attempts at 1RM DL
2. max strict pullups (not chins)
3. kb snatches in 5:00 (weight varies depending on category)

I'd probably go with Novice to start (so 1pd kb snatches). Open is 1.5pd, Elite are 2pd and 10kg weighted pullups.

This runs in a variety of spots across the country on the same day 2x per year (April/May, September). Will give me a reason to GTG pullups and work on DL (GHRs) consistently.

Sept goals: 440 DL, 20 pullups, 120 kb snatches @ 35# (1pd). There, it's in writing. Currently have pulled 405 and probably have 12-15 pullups. No idea on snatches...skill work.

gl in that TSC - it looks interesting.

5/29 & 5/30

Squat: 5x225, 3x245, 3x275 (felt good, depth & all)
Weighted pullup: 2x35, 2x2x53, 2x70, 1x96F, 1x84F, 2x70 (chins)

Want to get better at pullups and weighted are a part of that. weight belt with chain & clip is perfect for linking kb's. My 2 fails were up to my nose....thinking fatigue and maybe a bit too upright were factors, along with strength. PR from a couple years ago is 100#.

Sprint intervals (5/30): 6x200m, work:rest 1:1 for 4 of them, 1:2 for last 2. Not surprisingly :38 on 2nd to last was best time. Also did a 1x400m, 1:39. Felt good to get out & run which is a weakness. Hope my knees hold up.

K-roc rows: 1x20x70# R & L
GHR: 3x12

Bench tomorrow, DL triples on Friday plus metcons each day, 15:00 or less.