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That arm shit sounds awful! Hope you heal up well man.

Thanks for the deadlift tips guys - I'll give it a try next week. I was doing the '300 workout' that included 50 reps @135 lbs. I'm laying off legs this week because I've got a 10k run on Saturday.

HeavyXIII wrote:How did the hand heal up?

Fine. It'll never be perfect again but I can box without any pain at least. I've started wrapping better and I'll be buying my own gloves soon. This with my ever growing experience in hitting a bag and sparring partner I think regular injuries are going to be a thing of the past. I can feel myself becoming more and more confident with each session. Boxing is such a fine craft. It takes confidence, patience, care, and thought. Just smashing a bag for an hour is not what it's about. The skill is immense. The fitness is immense.


Nick, that is awesome (the working out and eating better, not the rope burn). Keep it up. Crossfit is awesome. I'd love to get into it but sadly there aren't any facilities local to me.

Thanks Dan

My squat clean form today was bugging me. I was thinking about it too much during the workout. I need to hit up the Sunday weightlifting class to work solely on form in a non-WOD scenario.

Today's Workout

Warm Up

2 rounds of:
200 m run
10 PVC Overhead Squats
10 Sumo Deadlift High Pulls with Kettle Bell (45 lb)
10 Ring Rows
10 Kettle Bell Swings (45 lb)

WOD

5 rounds of:
100 m sprint
6 clean and jerk (135/95)
Max Pull Ups (once you drop off the rig you are done), counting total pull ups after 5 rounds

Time: 16:30 with 29 pull ups (kipping). My hands got a bit chewed up and so as the rounds went on i faded fast. I was doing 95 lb clean and jerks. I was going slow but the form was much better today

Nice bud! Moving those cabs must have helped out in those jerks haha

Today's Workout

Warm Up

200m run
"Bring Sally Up, Bring Sally Down" There is a song that has the lines "Bring Sally Up" and "Bring Sally Down" repeated every so often so for the warm up, when you hear "Bring Sally Down" you go down into the bottom of an air squat and hold it until you hear "Bring Sally Up" whereupon to stand up until you hear "Bring Sally Down" We did that for ~1 min-2 min.

WOD

Saturday's are Team WODs where you work with a partner and split up the rep scheme. One partner works while the other rests (cant work at same time, except for running)

5 rounds with the following rep scheme

50-40-30-20-10

Deadlifts
Handstand Pushups
Double Unders
Situps

So for the first round you and your partner have a total of 50 reps for all 4 exercises, you split them up so each does 25 per. You can break it into smaller sections such as you each do 15, then each do 10 so you do not have to do all 25 in a row. On the second round you do 40 reps for all for exercise, so on and so forth

So for the deadlifts since this was my 2nd time doing them coach recommended I use a lower weight of 135 lb which ended up being light for my partner (who was much stronger at them). The RX for men was 235 lb I believe and more likely my partner would have been better at 185 (we shared 1 bar, so we only had 1 weight option).

For the handstand pushups, neither of us can do those so instead the scaling option is hand-release pushups.

For the double unders, neither of us can do double unders so the scaling option is to do 2 x the singles which we did.

Due to the lower weight we screamed through this workout finishing first in ~16 min (out of a 35 min time cap I believe) so the coaches tacked on a 400 m run which we ran together at the end. Seems the lower weight really made it easier for us to crank out the deadlifts. Coaches thought my form was looking good so they recommended another 20 lbs for the next time.

vidret wrote:so fucking jealous right now. medicine for my arm and shit for another week, not allowed to get my heart rate up. i've made a schedule to get my strength back up to where it used to be a year ago, and to finally achieve that 200kg deadlift along with coming closer to that sweet, sweet 100kg shoulder press. the man-lifts, so to speak.

also:

[youtube]http://www.youtube.com/watch?v=3sWb1iR2mzM[/youtube]

the partner thing sounds real fun, sometimes me and a buddy do something similar, like 100 reps pullups each and back and forth until we get there (shit goes down to 5 reps in the end though, form goes to hell).

can't you hold each others legs and help a little on the handstands? I can barely stand on my hands so i'm not one to judge.

The usual scaled handstand pushup is an elevated push up off a box. So for me thats a 30" box to do what you can think of as inclined push ups. The other scaling option is to setup bands on the rig to create a harness and then do push ups like that upside down. There is a modified handstand push up where you can kip with your legs, I have not tried it. I couldnt do 1 regular hand stand push up yet.

The reason we ended up just doing hand-release push ups was due to how much space we have in the gym and how many people were there. I think there was 10 or 11 groups of two people. Thus given the number of people, number of bars on the floor for deadlifts, and the space hand release push ups were the best scaling option.

Went today to an intro lifting class that is held on Sunday's at our gym. Just going over form for front/back squats, power cleans/cleans, and presses along with some footwork. Not very intense but very very instructive. Going to next weeks class that covers things like overhead squats and snatches. Once I do the two intro classes I can do the weightlifting class that comes after each intro class on Sunday to continue practicing form and working on strength.

Mega bummer Vidret that you cant really do much! That is super fucking sucky. Also thanks for the song reference, my musical tastes so narrow I would have never caught that.

well I ended up pissing off an old issue I had when I was a kid. horrible tearing pain in my left arm pit that spreads through my left chest. hurt to breathe yesterday. been 2 days its not too bad unless I move around. I think the pullups aggravated it.

Had this when I was a kid for years nonstop, couldnt even sleep back then. Sucks to see it back after all these years. My plan is to just get as strong as possible to keep it from happening again. I WILL SURVIVE!

You try rolling it out with a foam roller. Went over a some variations on the usual rolling out of the back using a foam roller that involved laying on your side and rolling that out incrementally. Hurts today since I am sore but really helps to loosen out all of your back muscles. Other than that of course, work on stretching/mobility stuff as much as you can.

haha going over all the scaled versions I mentioned.

im still waiting for tomorrows workout to be posted. Just rolled my back out some more 2.

Oh its deep as fuck in there, i really have to dig for it. BUT if i push on my upper chest I get shooting pains. Ive been to doctors for this when I was a kid and they all said I was faking it ot there was nothing wrong or called it "growing pains". WEll im sure not faking it and I think im one growing by now haha. its not so bad today, just gunna take it easy and stretch all day.

Make sure you do plenty of really, really slow stretching before AND after workouts, even if it's just pullups. Don't just dive into them after you've woken up.

Today's Workout

Warmup
2 rounds of:
10 PVC Overhead Squats
10 Kettle Bell Swings (45 lb)
10 Situps
10 Sumo Dead Lift High Pull with Kettle Bell (45 lb)
10 Push Press or Strict Press with bar bell with no weights (45 lb bar)

WOD
200 m run
2 min max reps push jerk
200 m run
3 min max reps power clean
200 m run
4 min max reps dead lifts

So for the max reps setup, you are supposed to get the maximum reps in that amount time for the exercise. Self-timed. Also you can only use one weight for all 3 bar exercises so whatever you max weight push jerk you can do will limit the weight. RX for men was 135 lb and I was doing 95 lb.

Time was not important, just total reps which for me was 80, 17 push jerk, 16 power clean, 47 dead lifts. Which was okay but so far from the top of the board today. One of the women in the 6:30 am class put up 160 reps with the same weight I did.

4th day in a row so im taking some rest days esp after 2 days of dead lifts in close proximity.

all that energy and no where to go.

Finished my 10k in 49:19. Was hoping for 48 mins. I bonked hard and had apocalyptic post run shits. I was fighting a cold last week and felt pretty weak.

Damn dem red shorts. I'm joining cross fit if that's what the scenery is like.

I use a foam roller pretty frequently on my legs and hips. If I don't stretch my IT bands daily my back gets all fucked up.