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Old 09-26-2016, 09:22 PM   #41
Milton Brisson
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Re: Milt's Log II

Cant get to the gym tonight, so...homework!

Sept 26, 2016

Warm-up: 9-6-3 of burpees, push-ups, squats

Hip, knee and ankle mobility

10 min. alternating EMOM
1: 8 alt. 20" step-up
2: 10 sit-ups

2000m row: 8:30/124cal - didnt think a PR was going to happen tonight, but I did have higher expectations than 8:30 for a 2K! More cardio....
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Old 09-29-2016, 07:32 PM   #42
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Re: Milt's Log II

sept 29, 2016

Power cleans: 205# x 4
Clean and jerk singles
Loads: 205#, 225, 235, 245, 255, 265(miss)

AMRAP 6 min
1 strict pull-up/30 double-unders
2 strict pull-ups/30 doubles
3 pull-up/30 doubles
Etc....
Rounds: 4+5 pull-ups - double unders did not go well... They could use some practice!

4 minute rest....

AMRAP 8 minutes
2 toes to bar/50m shuttle run
4 T2B/50m run
6 T2B/50m run
8 T2B/50m run
Etc....
Rounds: 6+7 T2B - I was actually stringing ties to bar together pretty well!

Good work out tonight!
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Old 09-30-2016, 04:55 PM   #43
Milton Brisson
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Re: Milt's Log II

Sept 30, 2016

Just some lifting.

Overhead squat 5-5-5
Loads: 95#-95-115

Front squat 5-5-5
Loads: 135#-155-185

Back squat 5-5-5
Loads: 205#-225-245

Push press 5-5-5
Loads: 135#-155-165

Hang power clean 3-3-3-3-3
Loads: 135#-155-165-185-195

Everything today done mostly at recovery weight. Still have the nagging knee issue, maybe a bit of an elbow thing popping up now. Thought it better to keep it light today.

Will take a few days off and come back strong next week.
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Old 10-05-2016, 10:05 PM   #44
Milton Brisson
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Re: Milt's Log II

Oct 5, 2016

5 min. row: 1193m/74cal - easing back into some activity tonight with a row at home.

So, last friday I had my vasectomy done, so I had to take it easy for a few days to heal from that. Also, I decided to finally do something about the knee issues I have been whining about lately.

I paid a visit to a physiotherapist today, got my bursitis and baker's cyst looked at. Turns out I have a muscle imbalance between my gluteus medius and the VMO muscle. The pain is in my right knee, but the imbalance exists on both sides. Had some IMS (intramuscular stimulus) work done...where acupuncture needles were put into various points in my leg muscles, causing a rapid flex/relax response, it helps break the fascia up and un-stick some of the tight muscles (so I am told). Anyway, it worked well, as I was able to kneel with no pain for the first time in weeks.

After my row, I hit a good 20-minute lower body mobility session. I have been given a few stretches for my calf, ankle, hams, quads and hips to get things rolling there, and a few exercises to help add strength to my glute med and VMO which should help correct the strength imbalances.

Im booked in to CF956 for Saturday, will hit the mobility and a longer row or two in the mean time. I will ease back in, with some lower weights and really work on the weak points in the chain.

After one day, I can already feel things working better!

All this while PR'ing my understanding of Aggregate Supply-Aggregate Demand economic models! Good evening for the Milton tonight!
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Old 10-06-2016, 10:57 PM   #45
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Re: Milt's Log II

Oct 6, 2016

Saw my chiropractor tonight, that with the physio from yesterday and the extended rest...I am feeling better than I have in a couple of months!

More home work tonight!

Row 1000m: 3:57/65cal
15 push-ups
Row 750m: 3:15/46cal
15 push-ups
Row 500m: 2:03/32cal
15 push-ups
Row 250m: :55/18cal
15 push-ups

I dont know if I really got into the pain zone, but I did get close to it...

Some lower body mobing and corrective isolation as well.
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Old 10-08-2016, 02:09 PM   #46
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Re: Milt's Log II

Oct 8, 2016

Put in a bit of a marathon session today.

5 minutes on the assault bike and lots of lower body mobbing to start.

Front squat 3-3-3-3-3-3
Loads: 135#(x5)-165-175-185-205-225

Push press 5-5-5-5-5
Loads: 135#-135-155-165-175

Touch n' go snatches
95# x 5 (power snatches)
95 x 5
115 x 5
135 x 5
- fairly different, but good. Good quality reps and lots of them!

A few snatch singles then...
165#-175-185(missed twice)

Touch n' go cleans
185# x 5 (power cleans, jerks on all reps)
185 x 3 (jerk on last rep)
205 x 3 (jerk on last rep) - more good quality reps

Clean and jerk singles
225#-245 - just a couple here, was getting pretty worn out by now...

EMOM 50 foot sled pushes
Loads: 165#-165-210-235-260-280-300-320-320-320 plus my daughter - these are awesome!

Had my daughter in for her first crossfit kids day. Lots of fun! Good day at the gym!
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Old 10-12-2016, 09:38 PM   #47
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Re: Milt's Log II

Oct 12, 2016

For time:
15 Deadlifts 135#
30 T2B
30 Box jumps 24"
15 Thrusters 135#
30 Sit ups
30 Burpees
15 Push press 135#
30 Pull ups
30 alternating step back lunges
15 Squat cleans 135#
Time: 23:42 - this was quite the beat down! Gotta keep working the knee mobility....feels worse than last week, lunges killed me!
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Old 10-31-2016, 10:18 AM   #48
Milton Brisson
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Re: Milt's Log II

I had a final exam recently and really had a lot to study for, so I couldn’t get to the gym much lately….

Back at it today with some easy lifting.

Oct. 29, 2016

Back squat:
185# x 5, 205 x 5
225# x 3, 255 x 3, 275 x 3
295# x 1, 295 x 1, 305 x 1
– 300-plus, not bad!

Cleans:
(power) 155# x 5 – touch and go, jerk on last rep
(power) 165 x 5 – touch and go, jerk on last rep
(squat) 175# x 3 – touch and go, jerk on last rep
185 x 1, 205 x 1, 225 x 1 – not as difficult as I expected after such a long lay-off.

Snatch:
(power) 115# x 5
(power) 135 x 4
155# x 1, 175(2 misses), 165 x 1, 175 x 1 – again, not as tough as I was expecting given how long its been since I was last in the gym.

Im not up to my @$$ in alligators anymore, so I will be getting back to it this week!
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Old 11-02-2016, 08:57 AM   #49
Milton Brisson
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Re: Milt's Log II

Nov. 1, 2016

EMOM 10
Power clean + hanging squat clean
Loads: 155#-155-175-175-175-205-205-205-205-205 – I feel like I could have gone a little bit heavier. Got some good reps in though.

AMRAP 20
12 power cleans (135#)
20 bar-facing burpees
Rounds: 5 even, 160 reps – it was a tough one being so long, but good.
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Old 11-03-2016, 08:18 AM   #50
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Re: Milt's Log II

Nov. 2, 2016

Front squat 6 x 2
Loads: 235# 4 sets, 255# 2 sets - I feel like I need to do more front squats.

Conditioning
5 sets of:
50 ft walking lunge
30s rest
300m sprint on rower
2 min rest
Total time: 18:56 - was supposed to be with KB's in each hand, but there was a bit of pain that way, so just did them with no weight.

Lateral strength and mobility is a huge weakness I need to address!
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