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Active Rest \• December 9, 2010
So, Wednesday am at the WOD I apparently tweaked something in my right shoulder. I felt a slight twinge right before the WOD but didn’t notice any real pain. All day long I was fine. The pain came on hours later. Evening time I was cleaning up after dinner, I reached for something on the [...] Active Rest \• December 6, 2010
A second night of terrible sleep… J.Z. and I both have colds, so he kept waking up, as did I. And my cold is probably worse today than yesterday; I’m losing my voice, I have a scratchy throat and eyes, and runny nose. Damn. At 5:15 my cell-phone alarm clock buzzed, and I turned it [...] Active Rest \• December 2, 2010
Ha! magic touch. That’s what I call manual therapy with Corey. Fooled you I did. Warm-Up. With the 6:30 am CFA crew. Jump-rope, lunges, inchworms, dislocates. Pull-ups (12, blue band; 6, red band); push-ups (20); overhead squats (10); sotts press w/ pvc (10); standing behind the neck press w/ pvc (10); side-plank (90s per side). [...] Active Rest \• November 21, 2010
more dead hang training (finger) grip pull-ups On Saturday… 2 sets of 6 pull ups, 4 sets of 3 pull-ups (24 total); scattered through afternoon. On Sunday… 4 sets of 6 pull ups, 2 sets of 3 pull-ups (30 total); through day. Active Rest \• November 13, 2010
It’s official, I have taken more than a week off of sprinting and running training. Slept in today (until 7:00 am! Woo hoo! ) and skipped the WOD at CFA too. Glad for it. I did not need to work on a new Push Press PR today, or to pound myself with more than 100 [...] Active Rest \• November 11, 2010
This morning… Warm-Up: Row 500 meters (1:52); Jump Rope 3 min (20 sec on / 10 sec off); dislocates and mobility; Push-Ups (15); Pull-Ups (10x red band); Overhead Squats (10) and Sotts Press w/ PVC (10); GHD extensions (10). Back Squat: 80% x ‘max reps’ x 5 rounds @ 180s Totally mentally unprepared for it [...] Active Rest \• November 9, 2010
Yes that’s right I slept in today, until 7:00 am. It felt beautiful to be in bed for a full 9 hours. I skipped the WOD, thinking I would be able to lift at the YMCA during Lena’s Yoga class this afternoon at 4:00 (I was planning on a bench press 5×5 and deadlifting). That [...] Active Rest \• November 4, 2010
Warm-Up. Jump-Rope. 500m row. Dislocates and Sampson stretches. Burpees. Squats w 45# bar. Back Squat. 10 x 45 // then… 12 x 2 x 125 (70%) @ 30s intervals. Volume: 3,450. Additional play: handstand push-ups, false grip practice. Manual therapy with Corey… focus on right foot (warding off possible metacarpal problem from barefoot/vibram FF running). [...] Active Rest \• October 28, 2010
Active Rest / Plan HTFU / Manual Therapy 1.1 mile run in 8:14.56 (7:29.58 pace). Back Squat. Supposed to run it at 70% (125). But I accidentally grabbed 25 lb plates instead of 35 lb plates. So I used only 105, which is 58%, and 5 lbs less than last week! Oh well. Set back. [...] Active Rest \• October 21, 2010
Plan HTFU, Part I Additional #1: Pre-Lifting One Mile Run at 70% RPE. Actual route: 1.1 miles. View Larger Map Result: 9:03 (Pace: 8:13.2 mile) Warm-Up w/ CFA The usual stuff. Manual Therapy with Corey Corey’s RX: basic strength progression for training new 5 RM, round I: 60% 2×12@30s. I used 110 lbs. 2 reps [...] |
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