David Glass
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« Reply #345 on: September 11, 2008, 05:45:30 AM » |
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I decided against the bench press. On my monday WOD, the push-ups were a bit painful on my right shoulder, so I did just deadlifting.
Got to the gym, did some generic warm-up, then did a warm-up deadlift set with 135 lbs, then got straight to work
3 sets of 5 with 225 lbs
3 sets of 4 with 245 lbs
I found myself having trouble with the grip on the 245 lbs, but it is getting better. I'm also presuming that some of it has to do with the GTG pull-up work I've been doing, so I'll say it's improved quite a bit. I've been training without gloves for the past few weeks and my hands are showing it; when doing one of the sets, I tore off a callous only to reveal another one below it LOL
This morning, the GTG pull-ups were especially difficult. I guess I was still tired from yesterday. I still did my 5 morning sets of 4, but they seemed more difficult.
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David Glass
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« Reply #346 on: September 12, 2008, 05:55:07 AM » |
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Crazy day yesterday. I might just take one off today
Since it was 9/11, we did Murph, in honor of our fallen souldiers.
Murph consists of the following:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
My time 1:09
Pull-ups were particularly hard since I had been doing GTG all week. After my first 40, I began doing jumping pull-ups or I never would have finished. When I made it to the squats, I had to pace myself, doing 15, holding down pukie, doing another 15. It was pretty gruesome.
I did 350 squats because I could only do 40 push-ups due to my shoulder injury. After the 350 squats, I went straight to the 1 mile run... God did my legs feel like they had a ton of bricks strapped to them. I was pretty surprised that after making a couple of stops the first 1/4 mile, I didn't stop once the rest of the way (and my body was begging me to)
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Life can be divided in two phases:
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David Glass
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« Reply #347 on: September 14, 2008, 04:55:57 AM » |
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GTG PU yesterday. Did a total of 45 and decided it was enough because it was wreaking havoc on my rotator cuffs. I took 6 Ibuprofen in the evening and today it's much better. I won't do any GTG today and possibly tomorrow. Instead, I'll try to head to the gym and do some horizontal pulling and/or deadlifting
Yesterday I resumed my PK training. Did about 20 or so lazies, about 10 thief vaults (which I had never done before) and konged that high railing I have. I was pretty shocked at the ease with which I had konged it, especially given the fact that I had not done any kongs in a while due to my shoulders... I flew over it so fast that I had to land in a roll because I couldn't compensate for speed... I was also shocked at the roll reflex, especially since I haven't done any rolling since the whole shoulder ordeal began in March. I think my dormant PK skills have been developing inspite of no practice whatsoever
I also went for a run yesterday, which was a bit frustrating because I strapped on my HRM, my MP3 player, etc etc, and one mile in, the kids decided they wanted to go to the pool... it was a long and pinching walk back... I barely made it!
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« Last Edit: September 14, 2008, 05:07:34 AM by David Glass »
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Charles Moreland
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« Reply #348 on: September 14, 2008, 07:23:47 AM » |
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GTG PU yesterday. Did a total of 45 and decided it was enough because it was wreaking havoc on my rotator cuffs. I took 6 Ibuprofen in the evening and today it's much better. I won't do any GTG today and possibly tomorrow. Instead, I'll try to head to the gym and do some horizontal pulling and/or deadlifting
Be careful with yourself Dave! That sounds really edgy to me. Especially with something like the rotator cuff, just respect the injury and be very careful. I would hate to see all this amazing progression go to waste. |
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Chris Salvato
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« Reply #349 on: September 14, 2008, 08:49:50 PM » |
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What is your current max pullups? If you are at 8-10 i think its safe for you to STOP GTG and move over into learning proper kipping technique. Spending that time u were spending on GTG to learn kipping will be far more valuable since you are plenty strong already.
Kipping will help increase your power output and help raise your intensity level on many CrossFit MetCons. You are getting to the point in your training where not learning how to kip is going to degrade your performance.
If this were MY training regimen, most of my efforts would be focused on learning this technique.
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David Glass
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« Reply #350 on: September 15, 2008, 05:59:19 AM » |
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What is your current max pullups? If you are at 8-10 i think its safe for you to STOP GTG and move over into learning proper kipping technique. Spending that time u were spending on GTG to learn kipping will be far more valuable since you are plenty strong already.
Kipping will help increase your power output and help raise your intensity level on many CrossFit MetCons. You are getting to the point in your training where not learning how to kip is going to degrade your performance.
If this were MY training regimen, most of my efforts would be focused on learning this technique.
You think as I do! Yesterday, to warm up, I actually practiced step 1 of the 4 step video you sent me. I even managed to kip-up at one point, but forgot to push away. I think I'm pretty close and those videos were tremendous help. I'm starting to realize that not only seeing it is important. It's important to get the audio queues as well. Audio was a tremendous key when picking up the kong; just listening to the 'tac, tac, tac... whooosh!' helped me make my first kong over, and the same proved true with kipping. I've been given the steps a million times, but watching and listening helped invaluable I did the kipping thing for about 10 minutes, but it was becoming a burden on my shoulders so I thought it was enough for one day. I also have the muscle-up objective, so I'm going to combine DL work with kipping training (I can't do kipping at home anyway). Tonight I'll practice kipping a little more as I will be heading to the gym So, on to yesterday's training Warm-up: Kipping and air squatting. Workout 5 rounds of: Squats: 135 lbs, 185 lbs, 205 lbs, and 2 sets of 4 with 225 lbs Barbell Rows: 95 lbs, 115 lbs and 3 sets of 5 with 135 lbs 3 rounds of: Declined abs: set of 50, 30 and 20 High Pulls (SDHP without the squatting): sets of 9 with 50 lbs (first two were killer on the shoulders) A good surprise about this training session was that I was able to do full squats with 225 lbs. Prior to my injury, I never did squats to the point where my hips went below my knees. Additionally, getting anywhere near this weight would cause my knee joints to hurt for the rest of the week. Crossfit has helped my knee recovery tremendously and the coach's training has taught me good form, which has also been an enormous benefit! Today I took a day off the GTG. Yesterday's training helped my shoulder a lot, but when I go to sleep, as I toss and turn in the middle of the night, my shoulders pop all over the place and lately I've been waking up in pain. Although they're a lot better, I'm making sure I train to the point where they are still recoverring and I don't take a step back |
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David Glass
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« Reply #351 on: September 16, 2008, 05:59:46 AM » |
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Deadlift day today
Headed to globo and hopped on the bar to practice kipping. Although I'm pretty close, my hands are toast! Callouses look like giant blisters. Alas... all in the name of good fun!
People were giving me weird looks as I tried the kipping. I was pretty pleased to realize I didn't really care. One dude just kept looking and looking at me. I asked him if he was waiting for the bar and he just stared at me.... FREAK!
So I did about 10 minutes of that and then went to the deadlift and did
Warmup
135x1x10
185x1x3
225x1x5
245x1x5
265x2x3
245x1x5
225x1x5
Little pyramid there
After that I tried doing some dips. My shoulders just wouldn't have it. I could have pushed through the pain, but I know where that leads, so I just called it a day
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Chris Salvato
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« Reply #352 on: September 16, 2008, 06:15:13 AM » |
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once you get better at kipping the stares of disgust/confusion turn into adoration. Kipping pullups can get very fast and have a tendency to scare people who don't know how to kip.
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David Glass
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« Reply #353 on: September 16, 2008, 06:31:33 PM » |
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Crossfit got cancelled today, but I decided to head to the park anyway and do some parkour training together with working on the kip
Took it real easy since my shoulders are still not ready for anything major. Did some monkeys onto a table. Didn't even attempt to make it over, I could feel my shoulders might not handle it. After about 20 minutes of that, I went to a nice rail for some cat-balancing
Did quite a bit of cat-balancing. A nice lady, maybe in her 50s ran by asking whether I was trying to kill myself. 2 minutes later, I had her cat balancing with me. It was hillarious!
Took the back trail and discovered a really awesome place to train. I realized how bad my back yard training had been since I got accostumed to the obstacles there, and anything a little different made me feel uncomfortable. The good thing is that in this park I have it all in one nice spot!
Did a few vaults around this railing complex, which is really a long wheelchair access, and then headed to the pull-up bars. Tried doing some kipping, but my shoulders had had enough; park was closing in 10 minutes anyway, so I called it a day
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Life can be divided in two phases:
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David Glass
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« Reply #354 on: September 18, 2008, 04:58:53 AM » |
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Did a "Fractured Fran"
AMRAP in 10 minutes of
7 pull-ups
7 thrusters
Coach was nice enough to let me do the thrusters with 40lb to prevent further aggravation of my shoulders. You can tell it's been a while since I've done any shoulder work; those thrusters gave me hell!
I ended up doing 6 rounds. At the end, I was SMOKED!
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Kevin Davies
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« Reply #355 on: September 18, 2008, 07:28:45 AM » |
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Did quite a bit of cat-balancing. A nice lady, maybe in her 50s ran by asking whether I was trying to kill myself. 2 minutes later, I had her cat balancing with me. It was hillarious!
That is freaking awesome! Way to go Dave. |
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David Glass
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« Reply #356 on: September 19, 2008, 05:36:29 AM » |
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No training yesterday. Got out of the office late (again), and hoped for a night run with the cousin. Waited until 8:30 PM when I got the call "Hey, dave, sorry but I won't be jogging until december".... Well, at least that makes my thursdays more predictable. Now I know I have to do a WOD at all costs cause I won't have a "possible" run to bail me out.
The rest did some good for my shoulders. The popping was a lot more solid, as if something were falling into place. I prefer that over the constant minor popping that out of frequency alone becomes too painful to tolerate.
This morning I got up and did some GTG PU... 6 sets of 5 in total. I also hopped on the parallel bars to do some dips... OK, that was pushing it. Still not ready for that.
I realized I had not been doing any chest work for quite a while now and tried to do some push ups... had to do the slowly cause of the shoulder, so I cranked out only 20 in my first set, 15 in my second, so on and so forth
I'm going to probably do GTG PU one day on, two days off, until my shoulders can recover... I feel I have lost some of the gains I had made with upper body and I need to get back into action
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Life can be divided in two phases:
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David Glass
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« Reply #357 on: September 21, 2008, 06:37:01 AM » |
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Changes in how my body is reacting to training are manifesting themselves in so many different ways. About 3 months ago, I had my first Crossfit training, which consisted of a scaled Cindy. I could only do 4 sets in 8 minutes, and it took me over 24 hours to recover. I even got a headache that didn't go away until the next day
In contrast, yesterday we did the following WOD in pairs:
* 200 Pull-ups
* 200 Push-ups
* 200 SDHP
* 200 Sit-ups
* 200 Squats
Each partner had to do half, or have the other partner make up for what he/she could not do, so in a sence, if you had a weakness, your partner made up for it.
Between rounds, we'd go on a 400m run. Our time was 45:25. I then headed home and showered. While I was showering, my wife came in and said "If you have anything to do around the house, you have to do it today, cause tomorrow we're taking the day off"
I said "Well, I have to mow the lawn". SHe said, well, you must be tired, so forget it, to which I responded "No problem, I'll do it right now".
Now, to put things into perspective, I have a 1/3 acre lawn, and my mower is not self propelled... This is a 2500 calorie workout which takes about 3 hours... and it's 11:00 in the morning on a hot summer Florida day!
I got straight to work, finished the job and contemplated going on a run in the evening. I didn't, not because I was tired, but some concept of "overdoing it" just kicked in, so I'll be headed for my run today
Oh, on another HUGE note, I popped out 10 pull-ups on my first set... GTGs got me back to where I was before I injured my shoulder Huzzah!
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Life can be divided in two phases:
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Chris Salvato
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« Reply #358 on: September 21, 2008, 08:52:24 AM » |
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Changes in how my body is reacting to training are manifesting themselves in so many different ways. About 3 months ago, I had my first Crossfit training, which consisted of a scaled Cindy. I could only do 4 sets in 8 minutes, and it took me over 24 hours to recover. I even got a headache that didn't go away until the next day
In contrast, yesterday we did the following WOD in pairs:
* 200 Pull-ups
* 200 Push-ups
* 200 SDHP
* 200 Sit-ups
* 200 Squats
Each partner had to do half, or have the other partner make up for what he/she could not do, so in a sence, if you had a weakness, your partner made up for it.
Between rounds, we'd go on a 400m run. Our time was 45:25. I then headed home and showered. While I was showering, my wife came in and said "If you have anything to do around the house, you have to do it today, cause tomorrow we're taking the day off"
I said "Well, I have to mow the lawn". SHe said, well, you must be tired, so forget it, to which I responded "No problem, I'll do it right now".
Now, to put things into perspective, I have a 1/3 acre lawn, and my mower is not self propelled... This is a 2500 calorie workout which takes about 3 hours... and it's 11:00 in the morning on a hot summer Florida day!
I got straight to work, finished the job and contemplated going on a run in the evening. I didn't, not because I was tired, but some concept of "overdoing it" just kicked in, so I'll be headed for my run today
Oh, on another HUGE note, I popped out 10 pull-ups on my first set... GTGs got me back to where I was before I injured my shoulder Huzzah!
LOL increased endurance is very nice. But yeh, i think the run would have overdone it. Its very easy to want to move urself around as much as possible when you start getting proficient at x-fit WODS  After a hard day like that, drink a mega dose of vitamin C before bed. Hell, if you can afford it, do that every day. Will keep your cortisol levels down while you sleep  Something like the Emergen-C drink powder would be ideal |
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David Glass
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« Reply #359 on: September 23, 2008, 05:51:55 AM » |
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Yesterday did my GTG pull-ups in the morning. And headed out for a late run (at about 7:15 PM). I did 2 miles in 22 minutes and my heartrate barely made it to 161.
Almost forgot about it completely. I was going for a second round, but as I was passing by, I noticed the light in my son's room went on, which meant wife was putting him to bed. I cut it short and went to give my kid a good kiss. Alas... there are worse things in the world than not running another 2 miles
Today I did GTG PU in the morning again. Totalled 5 sets of 6 each, for 30. I'll do this every day until thursday, when I head to Venezuela for 10 days and most likely will not have a pull-up bar available.
I plan on doing a lot of push-ups and squats, maybe even a few burpee WODs. It'll be a good opportunity to let my shoulders heal. BY the time I get back, I should have no issues whatsoever!
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