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-   -   Anthony and Jodi's Journal (http://board.crossfit.com/showthread.php?t=11819)

Anthony Bainbridge 12-11-2005 12:11 PM

Oh, I just noticed a typo in my swim post. My time was 19:37, not 19:36.

Anthony Bainbridge 12-12-2005 04:52 PM

Monday, December 12, 2005 - 5x5

Training
Bike 4 minutes @ 20kmh

Squats
45x10
45x10
135x5
225x1
275x1
305x5
305x5
305x5
305x5
305x5

Bench Press
45x10
45x10
135x5
185x5
225x5
270x5

TBar Rows
0x10
45x5
135x5
180x5
225x5
270x5 (http://www.youtube.com/watch?v=Lyk4uvKDuV4)

Muscleups
BWx1
BWx1
BWx1
BWx1
BWx1

Overall
Finally got the muscleups! Squats felt smooth, bench felt smooth, tbar rows felt smooth, but I'm happier about my muscleup by a long shot.

Bert Brams 12-13-2005 02:18 AM

Hey Anthony, looking good man.
Always nice to get your first MU.
What height and weight are you at ?

Anthony Bainbridge 12-13-2005 03:43 AM

Thanks Bert, it felt really good to finally land it (even though it was ugly!). I'm a towering 5'7 at 183lbs. :-)

Anthony Bainbridge 12-14-2005 04:59 PM

Wednesday, December 14, 2005 - 5x5

Training
Bike 4 minutes @ 20kmh

Squats
45x10
45x10
135x5
205x5 (70%)
205x5
205x5
205x5
205x5

Military Press
45x10
45x10
135x1
185x5
185x5
185x5
185x5
185x5

Deadlifts
135x5
225x5
395x5
395x5
395x5
395x5
395x5

Chinups
BW+65x5
BW+65x5
BW+65x5
BW+65x5
BW+65x5

Overall
I think I'm fighting off the flu ... feel unmotivated and achey today. Turned out to be a decent workout in terms of numbers, but at no point was I in the mood to be there.

Oh, Judo was cancelled last night, so I took a forced rest day.}

Anthony Bainbridge 12-16-2005 12:13 PM

Friday, December 16, 2005 - 5x5

Training
Bike 5 minutes @ 18kmh

Squats
45x10
45x10
135x5
185x5
225x5
305x5

Bench Press
45x10
45x10
135x5
185x1
225x1
270x5
270x5
270x5
270x5
270x5

TBar Rows
0x10
45x5
135x5
270x5
270x5
270x5
270x5
270x5

Bar Muscleup
BWx1
BWx0.5

Overall
Ehn. Not my greatest day. I was really stiff and achey, tendons bothering me, etc. I really think I'm fighting off the flu at this point. On the last set of bench I re-racked after the first rep because of my left tendon, so out of principle I'll stay at 270 next week. Tomorrow I plan to rearrange all the plates in the gym for some light GPP work and then a mile run. I haven't ran since I was a kid, so this should be quite interesting. Other than that, lots of rest and fluid for the weekend so I can come back strong next week.

Anthony Bainbridge 12-17-2005 12:16 PM

Saturday, December 17, 2005 - GPP

Training
Bike 2 minutes @ 20kmh

Organize all the plates in the gym: 20-30 minutes.

Move all dumbbells from 75 to 120 (5lbs increments) to one end of the rack and then back. The rack is about 20-25 feet long, so approximately 3900lbs moved for 400-500 feet. Time was around 15 minutes?

Stretching.

Run 5 minutes at 6mph (0.5 miles)

Walk 5 minutes at 3mph (0.25 miles)

Overall
Organizing the plates/dumbbells was kind of boring. I doubt we'll do it again. The plan was to run 1 mile, but as predicted, my shins caught on fire. This was probably the 3rd worst case of shin splints I've ever had. After the 0.5 mile run, I stopped and tried to stretch, but it just wasn't happening. Once the burning pain went away and I could take a few steps, I decided to try walking. Wasn't happening either. So ... I'm in quite a bit of pain right now and I'm ****ed off that this was the limiting factor ... but I guess I have to deal with it. I'll start walking 1 mile after every workout and gradually build up my speed. If anyone has any suggestions to stop the shin splints from happening, I'm all ears.

Ian Holmes 12-17-2005 02:33 PM

Anthony if you do a quick search on shin splints there have been a number of solutions posted in the last few months. The number one solution that I know of is getting rid of the muscle imbalance causing them... but until then... alternate walking on just your heels with walking on just your toes.

Anthony Bainbridge 12-17-2005 03:30 PM

Thanks Ian. I did a search on google and I found a decent article about prevention (since most of what I read is about treatment). Anyway, check it out and let me know what you think? http://www.sportsinjurybulletin.com/...-treatment.htm

paul arestan 12-18-2005 12:04 AM

There is a lot of high impact in squash, probably more than 2 to 3 times your body weight every time you hit the ground. If you are not used to it, it's normal it hurts.
Sometimes, it's just a question of running on soft surface and getting a new pair of shoes with good cushioning.
Good luck


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