Hit it early this morning....got to the gym around 6am. Fasted except for an Americano on the way and 20 grams of BCAA's sipped throughout the workout. 1 serving of Max Liver and Max Energy before leaving the house.
Sleep:
Have been getting to bed a decent hour the last few weeks and overall sleep seems good. I am averaging 7 hours, maybe a little more on the weekends. I have however been getting up pretty consistently around 1:30 am to go to the bathroom and it takes me a little while (5 minutes) to get back to sleep. I am watching my fluid intake in the evening but with the days being so hot I know I end up putting down a bunch of water at night. Might be able to get rid of this wake up if lucky and although I might only gain 5-6 minutes of sleep, overall sleep quality will be better.
Diet:
Maintaining a high fish oil intake (SFH Omega 3) and 1000-1500 mg. of Vitamin C each day. Goat milk w/ 40 grams Protein in my PWO shake on heavier CP based days, 30+/- grams of Maltodextrin most days until I lean out a little bit more in the iliac and subscap. Continuing cycling carbs and fats around training days and keeping veggie content moderate / high. Have cut back my intake of nuts significantly and I am getting more fat via coconut oil and coconut butter. Bodyweight is down about 10 pounds to around 184#. This will pop back up as my squatting continues and upper body pulling comes back around.
Training:
A: Back Squat X 2; rest 3 minutes X 4 @ 80%
B: KBS 1.5p X 12-15; rest 1 minute X 3.
C: Airdyne Sprints X 20 seconds. Rest 3:40 X 10.
All good today. Squats are feeling fine. Good stability and drive. Hand position is almost 100%. Noticeable improvement on the KBS. Hitting 80 degrees comfortably with 1.5 pood and a little more at times. Next week we should have a full swing overhead. Airdyne sprints were good to go. High power throughout, solid recovery. Lactic acid very evident after 15 seconds. Good buffering though.
Tuesday, August 30, 2011
Sunday, August 28, 2011
08-28-11
For the first time in a long time, when I woke up this morning the sun was already up...well almost up. For those that know me, this is a big deal.
Light breakfast as home with the family. Backed off on the eggs to day and went with left over meats, some deli turkey, cherries and some Caveman Crunch.
Training:
Good warm up with added presses, DB Ext Rot and Powell Raises.
+
3 sets for times and efforts @ 95%
Row 500 meters
35 Air Squats as fast as possible.
Results:
Set 1: 2:32
Set 2: 2:29
Set 3: 2:38
Better pacing today...makes sense. I know how to go fast. Breathing was heavy getting off rower but began squatting almost immediately. First 10 went bye with ease and then lactate slowed me down and had me looking for a break at about 18-20. All breaks were very short, less than 5 seconds. Rest period was sufficient. I can do these faster...
Spent the rest of the early afternoon day with Ali and the kids at the beach. The kids had fun getting pounded some of the 3-4 foot waves we are experiencing from Hurricane Irene. Hung out in the sun, did some reading and relaxed. Nap in the afternoon and a nice dinner. Rest day tomorrow.
Light breakfast as home with the family. Backed off on the eggs to day and went with left over meats, some deli turkey, cherries and some Caveman Crunch.
Training:
Good warm up with added presses, DB Ext Rot and Powell Raises.
+
3 sets for times and efforts @ 95%
Row 500 meters
35 Air Squats as fast as possible.
Results:
Set 1: 2:32
Set 2: 2:29
Set 3: 2:38
Better pacing today...makes sense. I know how to go fast. Breathing was heavy getting off rower but began squatting almost immediately. First 10 went bye with ease and then lactate slowed me down and had me looking for a break at about 18-20. All breaks were very short, less than 5 seconds. Rest period was sufficient. I can do these faster...
Spent the rest of the early afternoon day with Ali and the kids at the beach. The kids had fun getting pounded some of the 3-4 foot waves we are experiencing from Hurricane Irene. Hung out in the sun, did some reading and relaxed. Nap in the afternoon and a nice dinner. Rest day tomorrow.
Saturday, August 27, 2011
08-27-11 Saturday
Enjoyed a rest day yesterday. Spent the majority of the day at the office but got out for a double meat and guac salad at Chipotle which has become my go to Friday lunch. Picked up some ingredients from Whole Foods to make Caveman Crunch this weekend. It basically like Steve's Original Paleo Crunch, but homemade. A spell of pure boredom around 2:15 inspired me to go for a short run. No body in the office seemed to mind anyway. I ran the roads near the Special Operations building and the loop near some of the hangers by the airport. Kept in Z1 and was out for about 30 minutes. Got some sun too...
Saturday Training:
A: Back Squat; 4 X 4. rest 3 minutes b/t sets @ 80% 1rm
B: DU's X 20 sec; rest 40 sec. X 8.
C: Run 400 meters @ 80%; rest 4 minutes X 3.
Results:
Stayed with 200# again for back squats and its feeling better. Not sure exactly on 1RM these days.
Wasn't terribly focused on the DU's but strung them together fairly well. Had misses in most of the sets but went as high as 42 and as low as 25.
I really think my pacing was off on the 400's but I was able to recover enough during the 4 minutes to replicate the times so maybe it was my perception. Back to back 1:06s and a 1:09. Our 400 is actually out to a 200 meter turn around and back. The deceleration, turn and acceleration sucks...I need to get out on a track for my next 400 repeats and see what I got.
Relaxation is on the menu for the rest of the day. Hanging out with the kids and Ali. Making Caveman Crunch and maybe a movie later.
Congratulations to Redline Coach and Athlete Jeff Magner for some important recent PR's. His progress has been very solid. Jeff has been a perfect example of a very good athlete moving into the next category by having an individualized program designed for him based on a assessment. We were able to quickly target and prioritize his weaknesses and build the programming around them.
More on others Redline athletes who are benefiting from individualized program design soon...
Saturday Training:
A: Back Squat; 4 X 4. rest 3 minutes b/t sets @ 80% 1rm
B: DU's X 20 sec; rest 40 sec. X 8.
C: Run 400 meters @ 80%; rest 4 minutes X 3.
Results:
Stayed with 200# again for back squats and its feeling better. Not sure exactly on 1RM these days.
Wasn't terribly focused on the DU's but strung them together fairly well. Had misses in most of the sets but went as high as 42 and as low as 25.
I really think my pacing was off on the 400's but I was able to recover enough during the 4 minutes to replicate the times so maybe it was my perception. Back to back 1:06s and a 1:09. Our 400 is actually out to a 200 meter turn around and back. The deceleration, turn and acceleration sucks...I need to get out on a track for my next 400 repeats and see what I got.
Relaxation is on the menu for the rest of the day. Hanging out with the kids and Ali. Making Caveman Crunch and maybe a movie later.
Congratulations to Redline Coach and Athlete Jeff Magner for some important recent PR's. His progress has been very solid. Jeff has been a perfect example of a very good athlete moving into the next category by having an individualized program designed for him based on a assessment. We were able to quickly target and prioritize his weaknesses and build the programming around them.
More on others Redline athletes who are benefiting from individualized program design soon...
Wednesday, August 24, 2011
08-24-11 Accumulated Workouts
The start of school year always puts a crunch on the time available to me in the evenings so I have not posted in several days. Rather I have been trying help establish good evening and bed time pattern with the kids...and naturally that puts me in bed at a really good hour.
Here is the run down of my last four days of training...
8-20-11
A: Back Squat X 2 rest 3 min. X 4 @ 80%.
+
35 - 25- 15 @ 85% effort
airdyne calories
KBS to eye level
Still feeling out what hand position I can get into for back squat. Getting close to my natural position. Stayed at 200# for A. Couplet was good and fast. I could feeling slight pulling in the upper bicep wear the the insertion is. Eye level with 1.5p is all I am comfortable with right now.
8-21-11
FLR- accumulate 180 sec. working time
+
Row 1K @ 90%
rest 8 min.
Row 1K @ 90%
rest 8 min.
Row 1 K @ 90%
FLR was a fair challenge and I needed 5 sets to get 180 sec. I was off on my effort for the first row but got it dialed in from there. 3:35 - 3:49 - 4:00. These hurt!
8-23-11
A: Back Squat x 3; rest 3 min. X 4 2 80%.
+
3 sets of:
800 meter run
50 Double Unders
rest 4 minutes
Stayed with 200# again for Back Squat and the weight feels good. Any pulling or tension associated with the shoulder surgery is gone and hand position is improving. Runs felt pretty good. Focused on breathing and staying within myself. Double unders were fine and got better with each set. Times: 3:57 - 3:57 - 3:51.
8-24-11
Low load TGU, 6-8 minutes
+
2 sets of:
5 min. @ 85% effort
12 walking lunges
6 GHR
rest 5 min.
+
2 sets of:
3 mins @ 90% effort
3 perfect push ups
6 situps
rest 3 min.
TGU felt pretty good and solid in all positions. kept these very light (10#) and worked on perfection and keeping my shoulder in position. Both couplets were very good and pacing was spot on. The 3 perfect push ups was all I could handle and was just right.
Diet...I have gone back to normal eating patterns and will throw in intermittent fasts every 7 to 10 days. Continuing with 10 grams BCAAs pre and post workout. I have also been experimenting with Casein protein mixed in with whey post workout as well as a few nights a week before bed with goat milk.
Here is the run down of my last four days of training...
8-20-11
A: Back Squat X 2 rest 3 min. X 4 @ 80%.
+
35 - 25- 15 @ 85% effort
airdyne calories
KBS to eye level
Still feeling out what hand position I can get into for back squat. Getting close to my natural position. Stayed at 200# for A. Couplet was good and fast. I could feeling slight pulling in the upper bicep wear the the insertion is. Eye level with 1.5p is all I am comfortable with right now.
8-21-11
FLR- accumulate 180 sec. working time
+
Row 1K @ 90%
rest 8 min.
Row 1K @ 90%
rest 8 min.
Row 1 K @ 90%
FLR was a fair challenge and I needed 5 sets to get 180 sec. I was off on my effort for the first row but got it dialed in from there. 3:35 - 3:49 - 4:00. These hurt!
8-23-11
A: Back Squat x 3; rest 3 min. X 4 2 80%.
+
3 sets of:
800 meter run
50 Double Unders
rest 4 minutes
Stayed with 200# again for Back Squat and the weight feels good. Any pulling or tension associated with the shoulder surgery is gone and hand position is improving. Runs felt pretty good. Focused on breathing and staying within myself. Double unders were fine and got better with each set. Times: 3:57 - 3:57 - 3:51.
8-24-11
Low load TGU, 6-8 minutes
+
2 sets of:
5 min. @ 85% effort
12 walking lunges
6 GHR
rest 5 min.
+
2 sets of:
3 mins @ 90% effort
3 perfect push ups
6 situps
rest 3 min.
TGU felt pretty good and solid in all positions. kept these very light (10#) and worked on perfection and keeping my shoulder in position. Both couplets were very good and pacing was spot on. The 3 perfect push ups was all I could handle and was just right.
Diet...I have gone back to normal eating patterns and will throw in intermittent fasts every 7 to 10 days. Continuing with 10 grams BCAAs pre and post workout. I have also been experimenting with Casein protein mixed in with whey post workout as well as a few nights a week before bed with goat milk.
Wednesday, August 17, 2011
08-17-11
In the box early today ready to play around a bit more and see what I am capable of.
Coffee and 10 grams of BCAAs pre-workout and 1 serving of each Max Energy, Max Glucose and Max Fiber before leaving the house.
Strayed off my program a little today as my shoulder and bicep were feeling so good, I had just had to see what was going on...
Warmed up nice and long. Double Unders and static hangs from bars along with dynamic range of motion stuff.
Training went like this...
5,4,3,2,1 rounds of 185# Dead Lift
5 Bar Curls @ 15#
5 Presses @ 15#
20 Unbroken Dbl Und.
10 GHD sit ups
Everything felt pretty good here. Bicep and scap was fine through the dead lifts. During the curls I noticed the change in shape of my bicep due to it having a different anchor point. Not a big deal, but noticeable. Strength felt fine. Presses all felt good and I will move to a heavier load in the next few days as well add in some light DB external rotation during warm ups.
Got another 2 weeks of really nice looking programming that be just right for me as i continue to recover and get stronger.
Coffee and 10 grams of BCAAs pre-workout and 1 serving of each Max Energy, Max Glucose and Max Fiber before leaving the house.
Strayed off my program a little today as my shoulder and bicep were feeling so good, I had just had to see what was going on...
Warmed up nice and long. Double Unders and static hangs from bars along with dynamic range of motion stuff.
Training went like this...
5,4,3,2,1 rounds of 185# Dead Lift
5 Bar Curls @ 15#
5 Presses @ 15#
20 Unbroken Dbl Und.
10 GHD sit ups
Everything felt pretty good here. Bicep and scap was fine through the dead lifts. During the curls I noticed the change in shape of my bicep due to it having a different anchor point. Not a big deal, but noticeable. Strength felt fine. Presses all felt good and I will move to a heavier load in the next few days as well add in some light DB external rotation during warm ups.
Got another 2 weeks of really nice looking programming that be just right for me as i continue to recover and get stronger.
Monday, August 15, 2011
08-15-11
Felt so good to be back in the gym and have some real work ahead of me. Things have steadily been improving and my shoulder is feeling pretty damn good. I can see the light at the end of the tunnel.
Up and on my feet at 0500, 1 serving of Max Fiber, Max Glucose and Max Energy and hit the door otherwise fasted with a home made Americano in my hand.
Warmed with some hip and leg specific stuff and a bunch of double unders to assess how I was feeling. All good.
Training:
A: Back Squat @ 40X1; 5 X 5; rest 3 minutes b/t sets. keep it light, perfect upright torso
B: DB Walking Lunge; 20 steps total; steady pace, drive off front heel.
C: Row 30 sec on, 30 sec. off X 30. No pushing it.
Results; Felt very good today. Very focused and moved well throughout. Kept it light enough to feel things out a bit more but enough to get in some work. I did notice some tenderness at the AC joint where the bar would rest. Row was good and kept each effort around 2:10/ 500 meters. Kicked it up a bit in minutes 20-25 to test my bicep a little and brought it down to 1:55. All is good here.
Will be testing some more pushing movements in the next few days. Stability and flexibility of the shoulder has increased dramatically so push ups might be doable in the next week.
Up and on my feet at 0500, 1 serving of Max Fiber, Max Glucose and Max Energy and hit the door otherwise fasted with a home made Americano in my hand.
Warmed with some hip and leg specific stuff and a bunch of double unders to assess how I was feeling. All good.
Training:
A: Back Squat @ 40X1; 5 X 5; rest 3 minutes b/t sets. keep it light, perfect upright torso
B: DB Walking Lunge; 20 steps total; steady pace, drive off front heel.
C: Row 30 sec on, 30 sec. off X 30. No pushing it.
Results; Felt very good today. Very focused and moved well throughout. Kept it light enough to feel things out a bit more but enough to get in some work. I did notice some tenderness at the AC joint where the bar would rest. Row was good and kept each effort around 2:10/ 500 meters. Kicked it up a bit in minutes 20-25 to test my bicep a little and brought it down to 1:55. All is good here.
Will be testing some more pushing movements in the next few days. Stability and flexibility of the shoulder has increased dramatically so push ups might be doable in the next week.
Sunday, August 14, 2011
08-13-11
Shoulder has been feeling well and each day I have a little bit more that I can do. Therapist was a little confused that I was only 5 weeks out of surgery and was moving along so quickly. I told her honestly the tests I had put myself through the day before and I could kind of see her wincing out of the corner of my eye. I felt like telling her, hey If you're shocked with my progress then don't question my methods...
1 serving of Max Fiber and a home made americano at the house.
Training outside today, about 14 hours into a 16 hour fast with 10 grams BCAAs taken 15 minutes prior.
Nice, efficient warm up. Pretty much used to my new speed rope. Hitting multiple sets of 50 unbroken double unders very easily now that my shoulder isn't fatiguing so quickly.
Training:
30 minute AMRAP at 70% OF:
90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Aerobic capacity is coming back and ability to tolerate lactic acid is as well. Kept this one at around 70%, maybe a little higher in 20-25 minute range as I felt really good here. Finished 6 rounds + up to and finished the 60 second ride.
Feeling pretty good and looking forward to back squat next week....
Onward....
1 serving of Max Fiber and a home made americano at the house.
Training outside today, about 14 hours into a 16 hour fast with 10 grams BCAAs taken 15 minutes prior.
Nice, efficient warm up. Pretty much used to my new speed rope. Hitting multiple sets of 50 unbroken double unders very easily now that my shoulder isn't fatiguing so quickly.
Training:
30 minute AMRAP at 70% OF:
90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Aerobic capacity is coming back and ability to tolerate lactic acid is as well. Kept this one at around 70%, maybe a little higher in 20-25 minute range as I felt really good here. Finished 6 rounds + up to and finished the 60 second ride.
Feeling pretty good and looking forward to back squat next week....
Onward....
Wednesday, August 10, 2011
08-10-11
Hit the box at 0700 today and changed things up a little from what I had scheduled. I have been working consistently on my own PT for my shoulder and wanted to test out a few more things.
Spent 15 minutes doing dynamic range of movement work. Threw in some double unders as well. I then got in some hip mobilization because of all the sitting I have been doing while on light duty has left me a bit tight. Did the best I could to warm up and stretch out my shoulder and included some band work and joint distraction.
Shoulder Testers: 5 second static hang from pull up bar X 3. Felt good but 5 seconds was my limit.
Unrack 45# bar in front rack position. Slightly painful and left elbow is lower than right.
Dead Lift 135#. 8 Singles. Felt fine. No issues
Modified Training:
Back Squat - 3 sets of 5. Light weight, focus was upright torso and drive.
100 Walking Lunges, not for time. Perfect form.
Easy 500 meter row.
First Half of Flight Simulator. Felt pretty good with no misses up to 40. Left shoulder fatigued quick.
16 hour fasts have been going very well. Mental acuity is outstanding and I like not having to worry about breakfast especially when I need to get out the door. Body comp changes real fast with this, especially in the iliac.
I have been using Peak Biology's Max Fiber, Max Energy, Max Glucose and Max Liver and will continue to use them and assess.
Spent 15 minutes doing dynamic range of movement work. Threw in some double unders as well. I then got in some hip mobilization because of all the sitting I have been doing while on light duty has left me a bit tight. Did the best I could to warm up and stretch out my shoulder and included some band work and joint distraction.
Shoulder Testers: 5 second static hang from pull up bar X 3. Felt good but 5 seconds was my limit.
Unrack 45# bar in front rack position. Slightly painful and left elbow is lower than right.
Dead Lift 135#. 8 Singles. Felt fine. No issues
Modified Training:
Back Squat - 3 sets of 5. Light weight, focus was upright torso and drive.
100 Walking Lunges, not for time. Perfect form.
Easy 500 meter row.
First Half of Flight Simulator. Felt pretty good with no misses up to 40. Left shoulder fatigued quick.
16 hour fasts have been going very well. Mental acuity is outstanding and I like not having to worry about breakfast especially when I need to get out the door. Body comp changes real fast with this, especially in the iliac.
I have been using Peak Biology's Max Fiber, Max Energy, Max Glucose and Max Liver and will continue to use them and assess.
Monday, August 8, 2011
08-08-11
Sleep has been a bit rough the last few nights. I am just uncomfortable for some reason. My bed is ridiculously comfortable but i am having problems regulating my temperature. Tried ZMA and melatonin last night with little effect. I have a feeling it may be the intermittent fasting and thermic effects of food throwing me off slightly.
Up and out the door at 0500 today to teach the 5:30 class at Redline. It was great to get back in there early and see some of our new faces doing so well. I enjoy the side conversations I get to have before and after class to answer questions and offer suggestions on training.
0645 Training:
Got in a great warm up and loosened up my shoulder pretty well. Worked up to presses with a 15# training bar with no pain or lack of strength. Finished with some light weight Russian kettlebell swings which felt great.
At 70% AMRAP in 30 minutes of: 90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Just plugged along on this one and kept it smooth and easy. Felt pretty good. Finished 6 rounds + 20 lunges.
Physical therapy appointment this afternoon went great. Therapist was a little shocked at the range of motion and strength I had given that yesterday I was exactly one month out from surgery. I only 2 more appointments on the books...they may be my last 2.
Up and out the door at 0500 today to teach the 5:30 class at Redline. It was great to get back in there early and see some of our new faces doing so well. I enjoy the side conversations I get to have before and after class to answer questions and offer suggestions on training.
0645 Training:
Got in a great warm up and loosened up my shoulder pretty well. Worked up to presses with a 15# training bar with no pain or lack of strength. Finished with some light weight Russian kettlebell swings which felt great.
At 70% AMRAP in 30 minutes of: 90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Just plugged along on this one and kept it smooth and easy. Felt pretty good. Finished 6 rounds + 20 lunges.
Physical therapy appointment this afternoon went great. Therapist was a little shocked at the range of motion and strength I had given that yesterday I was exactly one month out from surgery. I only 2 more appointments on the books...they may be my last 2.
Sunday, August 7, 2011
08-07-11 Rest Day Update
Taking an additional rest today. Hopping back into the fray has left me with some DOM and I want to clear it before my next session which is a 30 minute AMRAP deal. Just pushing back one day. I will be teaching the 5:30 am class tomorrow and will hit right after that.
Did some mobility and PT work on my shoulder and bicep yesterday and I am pretty happy with my progress. In the sagital plane I can get to 90 degrees or parallel to the ground. I can also get both hands behind my head comfortably for the first time in over a month. In the scapular plane I feel best and have almost complete range of motion with some pain and lack of strength at shoulder height.
I have a PT appointment tomorrow so I will get some good manual work and some electric stim too which feels great. I will continue with weighted PVC presses in various angles and will test things a little with a 15# training bar.
As far as diet goes, I am working on some Lean Gains style Intermittent Fasting. Research suggests it is a great recovery tool as digestive energy can be used used for healing. My fasts are from around 8 pm each night and last 16 hours until noon the following day. I then have an 8 hour feeding window in which to eat 3 or 4 meals and consume my daily calories. I am cycling carbs and fat around training days. Higher carbs and low fat on training days, lower carb and high fat on rest days. After a nice long week in California eating anything and everything this will help to get me back on track with insulin sensitivity and get my gut back in shape. My last round of blood work about 2 weeks ago showed that after a what was probably a very long time, my androgens are in good shape and are getting better. This should help things even further.
Although this lay off has cost me some fitness and a pretty noticeable loss in lean muscle mass I have no doubt I will bounce back much faster than anticipated.
Onward...
Did some mobility and PT work on my shoulder and bicep yesterday and I am pretty happy with my progress. In the sagital plane I can get to 90 degrees or parallel to the ground. I can also get both hands behind my head comfortably for the first time in over a month. In the scapular plane I feel best and have almost complete range of motion with some pain and lack of strength at shoulder height.
I have a PT appointment tomorrow so I will get some good manual work and some electric stim too which feels great. I will continue with weighted PVC presses in various angles and will test things a little with a 15# training bar.
As far as diet goes, I am working on some Lean Gains style Intermittent Fasting. Research suggests it is a great recovery tool as digestive energy can be used used for healing. My fasts are from around 8 pm each night and last 16 hours until noon the following day. I then have an 8 hour feeding window in which to eat 3 or 4 meals and consume my daily calories. I am cycling carbs and fat around training days. Higher carbs and low fat on training days, lower carb and high fat on rest days. After a nice long week in California eating anything and everything this will help to get me back on track with insulin sensitivity and get my gut back in shape. My last round of blood work about 2 weeks ago showed that after a what was probably a very long time, my androgens are in good shape and are getting better. This should help things even further.
Although this lay off has cost me some fitness and a pretty noticeable loss in lean muscle mass I have no doubt I will bounce back much faster than anticipated.
Onward...
Saturday, August 6, 2011
08-05-11
Still focusing on getting the most out of my training as I can with out causing any undue stress on my shoulder and bicep. At this point had I just had the arthroscopic bone work and not the bicep repair I would be pretty much good to go. Warmed up and got in some more presses with weighted PVC with some iso holds at the top. External rotation with the arm abducted is a little problematic still so I will continue to work on it. I want to be able to back squat again next week so this is a must for me.
Training:
25 - 20 - 15 - 10 - 5 @ 80%
GHD Sit Ups w/hands on thighs
Unanchored Sit up
Rest 6 minutes.
50 GH raises
Results:
Moved through at around 65% as I felt some discomfort at the bottom of the GHD and I clearly have lost some fitness.
I have been playing around with some intermittent fasting lately and will continue with a 16 hour fast/8 hour feed protocol.
Training:
25 - 20 - 15 - 10 - 5 @ 80%
GHD Sit Ups w/hands on thighs
Unanchored Sit up
Rest 6 minutes.
50 GH raises
Results:
Moved through at around 65% as I felt some discomfort at the bottom of the GHD and I clearly have lost some fitness.
I have been playing around with some intermittent fasting lately and will continue with a 16 hour fast/8 hour feed protocol.
Thursday, August 4, 2011
08-04-11 First Day Back...:)
I just returned from the CrossFit Games and took a few extra days to enjoy California. Spent a few amazing days in San Pedro and Rancho Palos Verdes....love it! Had one basic little workout while I was away. Ran the docks at the marina where we were staying in San Pedro. Did double unders at every dock intersection. Ended up being about a mile and 100 double unders. Nice and easy for the first thing in a month.
This Saturday marks one month out from my surgery. Recovery has been pretty good and range of motion is improving every day. I know my physical therapists are probably tired of me asking when I can get moving again so I won't ask any more. They seem to think I am 80 years old and a fall risk anyway.
Got back into the box today and got in a good warm up. Pressed PVC with little pain and got both hands up on some rings for some arm rotations. I am hoping that external rotation doesn't bother me too much next week as i want to get back to back squatting as soon as possible.
Training was basic and looked like this:
150 Walking Lunges, nice and easy with perfect form.
Tabata Squats
15 minute easy ride on Airdyne.
to be honest, this kind of wrecked me. I have not eaten well at all and have been pretty much sedentary for a month now. Looking to move through this quickly and get back to work.
This Saturday marks one month out from my surgery. Recovery has been pretty good and range of motion is improving every day. I know my physical therapists are probably tired of me asking when I can get moving again so I won't ask any more. They seem to think I am 80 years old and a fall risk anyway.
Got back into the box today and got in a good warm up. Pressed PVC with little pain and got both hands up on some rings for some arm rotations. I am hoping that external rotation doesn't bother me too much next week as i want to get back to back squatting as soon as possible.
Training was basic and looked like this:
150 Walking Lunges, nice and easy with perfect form.
Tabata Squats
15 minute easy ride on Airdyne.
to be honest, this kind of wrecked me. I have not eaten well at all and have been pretty much sedentary for a month now. Looking to move through this quickly and get back to work.
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