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Old 06-14-2013, 10:16 AM   #11
Shane Atkinson
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Re: My Journey

Have you thought about a mobility warmup prior to your warmups? Something total body, yet quick and simple. On June 12 it appears you hit some very light shoulder mobility however not much mobility the next day.

BTW, I am by no means saying what you are doing is wrong. Just trying to spark thoughts.
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Old 06-15-2013, 03:15 PM   #12
Christopher Walls
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Re: My Journey

Quote:
Originally Posted by Shane Atkinson View Post
Have you thought about a mobility warmup prior to your warmups? Something total body, yet quick and simple. On June 12 it appears you hit some very light shoulder mobility however not much mobility the next day.

BTW, I am by no means saying what you are doing is wrong. Just trying to spark thoughts.
If I do any static mobility, is on the cool down portion. For example, hip = couch stretch (episode 2) and calve/Achilles is episode 3 of the mwod series. I'm currently wanting to add more mobility stuff in my warm up/cool down.

20130615

Warm Up
Treadmill - 5:00
Shoulder Circles - 10 per arm (foreward/backward) @ 10#
OH Press - 10 per arm @ 20#
Face Pulls - 10 @ 20#
Upright Row - 10 @ 20#

WOD

Push Press
3-3-3-3-3-3-3

95-100-105-115-125-135-145 (72.5% of BW)

Box Jumps (from sitting position)
10 reps, height just above knee cap
*focused on explosion

Knee stability
Flexion - 10 @ 10#
Abduction/Adduction - 10 @ 10#
Bosu Ball - one foot standing - 10, 15, 20, 30 secs - all right then left
BB Squat - both feet - 2 reps

Comments: Push press was good even though I haven't done them in a while. Went up on toes about 4 times. Did a single element WOD to do some knee stability work.
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Old 06-16-2013, 06:34 AM   #13
Shane Atkinson
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Re: My Journey

Quote:
Originally Posted by Christopher Walls View Post
If I do any static mobility, is on the cool down portion. For example, hip = couch stretch (episode 2) and calve/Achilles is episode 3 of the mwod series. I'm currently wanting to add more mobility stuff in my warm up/cool down.
Not trying to be a bother, but look at this. Maybe a routine like this prior to your actual warmup will hit the mark.

Dynamic Mobility Movements:

Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10
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Old 06-17-2013, 11:53 AM   #14
Christopher Walls
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Re: My Journey

Quote:
Originally Posted by Shane Atkinson View Post
Not trying to be a bother, but look at this. Maybe a routine like this prior to your actual warmup will hit the mark.

Dynamic Mobility Movements:

Leg swings x 15 each
Lateral Leg Swings x 15 each
Walking Knee Pull ins x 10 each
PVC Pull through x 15
Toe Grab Squat to Stand x 10
Elbow to Knee Push Out x 10
Supine Leg Flossing x 10
Prone Leg Flossing x 10
I'll def consider it for next time.

20130617

Warm Up
Treadmill - 5:00
Hip Swings - side/foreward/backward - 10 per leg
Calve Raise - 10 per leg
Lat Pulldown - 10 @ 40#
Row - 10 @ 40#
Back Extension - 10 @ BW
V Up Machine - 10 @ BW

WOD

"Diane"

21-15-9 11-8-5
Deadlift 225# 185#
HSPU Push Ups

Time: 2:44

Mobility
Front Rack Stretch w band (grip with hand)
Wrist stretch w band (grip with fingers)
Bilateral Shoulder Flexion (varied grips)

Cardio
15 mins @ 5 mph

Cool Down
Treadmill - 3:00
Achilles, Calf, Groin, Ham, Quad stretching @ 1:00

Comments: Nothing was unbroken. Awesome stretch with the bands. Didn't want to go too long with the cardio since my ACL/PCL wasn't feeling well yesterday. Good stuff today. Grace on Wednesday.

Last edited by Christopher Walls : 06-17-2013 at 12:00 PM.
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Old 06-19-2013, 07:36 PM   #15
Christopher Walls
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Re: My Journey

20130619

Warm Up
Treadmill - 5:00
Hip Swings - site/forward/backward - 10 per leg
Row - 10 @ 30#
Lat Pulldown - 10 @ 40#
Upright Row - 10 @ 30#
One Hand Upright Row - 10 @ 30# per shoulder

WOD

"Grace"

Clean and Jerk 135# 115#
30 15 reps for time

Time: 7:59

Cool Down
Groin, Ham, Quad, Calf, Achilles stretching

Comments: f@(&!ng bu//%#it. It should have not taken the time it did. Poor sleep, poor nutrition (missed lunch) and poor upper back conditioning. Nothing Thursday or Friday for Diane on Saturday.
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Old 06-22-2013, 07:06 PM   #16
Christopher Walls
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Re: My Journey

Warm Up
Treadmill - 5:00
Tricep Extension - 10 @ 20# per arm
Row - 10 @ 20# per arm
Overhead Press - 10 @ 20# per arm
Chest Press - 10 @ 20# per arm
Shoulder Circles - foreward/backward - 10 @ 5# per arm
Upright Row - 10 @ 20# (2 hands)
Upright row - 10 @ 20# per hand


WOD

"Diane" aka three bars of death

10/9/8/7/6/5/4/3/2/1 10/8/6/4/2

Deadlift - 1 1/2 BW - 300# 165#
Bench - BW - 200# 100#
Clean - 3/4 BW - 150# 115#


Time: 18:14

Cool Down
Tricep, Trap, Chest, Bicep, Lat, Ham, Quad, Calve, Achilles stretching

Comments: MOTHER OF GOD. This was challenging. Form was good. Made my first sweat angle on the bathroom floor haha. Jackie on Monday.
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Old 06-24-2013, 12:55 PM   #17
Christopher Walls
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Warm Up
Treadmill - 5:00
Hip Swings - side/foreward/backward - 15 reps
Row - 10 @ 22.5# per arm
Overhead Press - 10 @ 22.5# per arm
Chest Press - 10 @ 22.5# per arm
Shoulder Circles - foreward/backward - 10 @ 12.5# per arm
Upright Row - 10 @ 22.5# (2 hands)
Upright Row - 10 @ 17.5# per hand


WOD

"Jackie"

1000 M Row SDHP, 45# 100 50 reps
Thruster, 45# 50 25 reps
Pull Ups 30 15 reps, 85#

Time: 9:09

OH Squat Work
5lb plate under heels - pvc pipe
8 reps
Found out hips/ankle is the culprit.

Cool Down
Ham, Quad, Groin, Calve, Achilles stretching @ 2:00

Comments: SDHP was a little awkard since I havent ever done them but it was top of feet to nose. My thrusters suck. Pull ups seem like their getting better. Chelsea on wednesday.

Last edited by Christopher Walls : 06-24-2013 at 01:01 PM.
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Old 06-26-2013, 10:06 AM   #18
Christopher Walls
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Re: My Journey

Diane was 20130622 and Jackie was 20230624

20130626

Warm Up
Treadmill
Shoulder Circles
OH Press
Face Pulls
Upright Row - 2 hands
Upright Row - 1 hand
Lat Pulldown
Hip Swings
Hip Abductor Stretch
Ankle on bosu ball, foam roll lower calf
15 Squats
Thruster - 45 @ 10 reps

WOD

"Fran"

21-15-9 11-8-5
Thruster 95# 75#
Pull Ups BW 90#

Time: 3:40

OH Squat Work
2.5# plate under heels - 10 reps
No plates under heels - 5 REPS!!!!!!!!

Cool Down
Groin, Ham, Hip Abductors, Hip Flexors, Quad, Achilles, Calf stretching @ 1:00

Comments: Fran sucks, everytime. Thrusters were awesome with my new grip, elbows to thighs ROM. Pull Ups were done with 90# of assistance. Didn't do Chelsea because I'm doing all the weightlifting WODs first. WOD unknown for Friday.
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Old 06-27-2013, 09:35 AM   #19
Christopher Walls
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Re: My Journey

20130627

Warm Up
Treadmill
Shoulder Circles
Row
Upright Row - 2 hands
Hip Swings
Hip Abductor Stretch
15 Squats

WOD

Power Clean, 1RM

135-145-155-165-185f-185f-185f-185f-185 (92.5% of BW)

Bear Complex - 1 @ 135

Cardio
30 sec walk (2 mph), 1 min run (6 mph) - interval run for .80 miles
.10 mile = 7 mph, .10 mile = 8 mph

Cool Down
Groin, Ham, Hip Abductors, Hip Flexor, Quad, Achilles, Calf stretching @ 1:00

Comments: YEAH!!!!!!!!!!! I got the second one to my chest and I knew I had it in me. Super Pumped. Did a celebration BC just for ****s and giggles. Addressed my cardio issue with a quick interval session. I'm finding all my one rep maxes to start Wendler 5/3/1 program (using method, not exact program and I need the percentages). Overhead Press on Monday, resting for the weekend.

DarkOrange denotes a Personal Record (PR)

Last edited by Christopher Walls : 06-27-2013 at 09:44 AM.
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Old 06-29-2013, 06:47 PM   #20
Christopher Walls
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Re: My Journey

20130629

Warm Up
Treadmill
Shoulder Circles
Row
Upright Row
OH Press
Bar OHP, 5 reps

WOD

Clean - 1 @ 135

OHP, 1 RM

95-105-115-125 (62.5% of BW)-135(half rep)-135f

Cardio
1 min walk (3.5 mph), 3 min run (6.0 mph) for 20 mins

Cool Down
Treadmill

Comments: I lied. Wanted 135 so bad. Good cardio session. Front Squat on Monday.
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