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-   -   Johnny Mac's Log (https://board.crossfit.com/showthread.php?t=35654)

John McBrien 01-05-2009 07:07 PM

Re: Johnny Mac's Log
 
[B]5 January 2009[/B]
CF Alexandria WOD

21-15-9 for time of:

95# Squat Cleans
Burpees

[I]20:40[/I]

--

Running/Biking: Rest Day

John McBrien 01-07-2009 11:41 AM

Re: Johnny Mac's Log
 
[B]6 January 2009[/B]
CF Alexandria WOD

3 rounds for time of:
30 KB Swings 24kg (scaled to 16kg after 1 round)
20 Push Press 95#
10 Pullups

[I]21:43[/I]

This workout was miserable. I felt like I had no strength or energy, whatsoever. Then again, I know those days will happen occasionally; not everyday can be a PR. After talking to Casey, it seems my lower back and/or abs are weak enough that when under load, my form deteriorates causing me to pull primarily with my lower back in exercises like KB swings, cleans, deadlifts, etc. I also noticed that my tight back caused me to hyperextend a bit when doing the PPs so I wasn't really dipping into a squat but instead was coming forward onto my toes in my dip.

Obviously right now my back is a limiting factor in exercises where I need a good back angle and hamstring/posterior chain activation (at least I think that's right). I'll have to spend more time stretching and warming it up until I can get to a point where my form doesn't suffer. Although deterioration in form is to be expected as fatigue sets in, my back felt the effects of the KB swings almost immediately.

Sean Dunston 01-07-2009 12:04 PM

Re: Johnny Mac's Log
 
Missed you last night, Johnny Mac.

I did the 6:15 WOD, then split around 7:00.

What time were you there?

I won't be in tonight, because I coached the 6:00 a.m. WOD. I might hit the 6:15 or 7:15 WOD tomorrow night - haven't decided yet.

Bummer about the ab weakness - but you know what that means, right? More mid-line stabilization exercises for you!

:highfive:

John McBrien 01-07-2009 01:00 PM

Re: Johnny Mac's Log
 
[QUOTE=Sean Dunston;487262]Missed you last night, Johnny Mac.

I did the 6:15 WOD, then split around 7:00.

What time were you there?

I won't be in tonight, because I coached the 6:00 a.m. WOD. I might hit the 6:15 or 7:15 WOD tomorrow night - haven't decided yet.

Bummer about the ab weakness - but you know what that means, right? More mid-line stabilization exercises for you!

:highfive:[/QUOTE]

I actually went in early for the 4:15 workout and was hoping to get Casey or Rudy to look at my DL form. After the workout, however, Casey and I talked about how my lower back/abs were weak.

And I definitely don't mind working on mid-line stabilization! Are we talking more just typical CF moves since so many do involve mid-line stabilization, or are we talking things like supermans, abmat situps, bird dogs, etc.?

Sean Dunston 01-07-2009 01:07 PM

Re: Johnny Mac's Log
 
Pretty much CF stuff:

Floor: abmat sit ups, hollows, hollow rocks, HS, HSPU.

Bar: L raises, L holds, L pull ups, KTE.

Barbell: Full Squat Cleans, OHS, Snatch.

Rings: muscle ups!

John McBrien 01-07-2009 05:02 PM

Re: Johnny Mac's Log
 
[QUOTE=Sean Dunston;487307]
Rings: muscle ups![/QUOTE]

I haven't yet accomplished my first muscle up. In fact, I haven't even had an opportunity to really attempt one. I'll be at the affiliate again tomorrow night so I will see you then hopefully! Mid-line stabilization! Hooray.

Sean Dunston 01-08-2009 06:39 AM

Re: Johnny Mac's Log
 
[QUOTE=John McBrien;487527]I haven't yet accomplished my first muscle up. In fact, I haven't even had an opportunity to really attempt one. I'll be at the affiliate again tomorrow night so I will see you then hopefully! Mid-line stabilization! Hooray.[/QUOTE]

Alright-
I was debating whether I'd make it tonight - I have a TON of work to do at the office... but here I am - it's only 8:40 a.m., and I've already been here 15 minutes... so I should be able to get PLENTY done at the office today, and make it to one of the evening WODs.

See you there.

John McBrien 01-08-2009 02:00 PM

Re: Johnny Mac's Log
 
[B]7 January 2009[/B]

CF Rest Day

Running/Biking 5 miles

John McBrien 01-08-2009 02:07 PM

Re: Johnny Mac's Log
 
[QUOTE=Sean Dunston;487932]Alright-
I was debating whether I'd make it tonight - I have a TON of work to do at the office... but here I am - it's only 8:40 a.m., and I've already been here 15 minutes... so I should be able to get PLENTY done at the office today, and make it to one of the evening WODs.

See you there.[/QUOTE]

I'll be getting there for the 5:15 WOD tonight. Hopefully that means we won't miss each other this time. I'm heading out to Falls Church shortly after the WOD so I couldn't do the 6:15/7:15.

John McBrien 01-08-2009 10:27 PM

Re: Johnny Mac's Log
 
[B]8 January 2009[/B]
CF Alexandria WOD

Snatch 8x3
65x3
85x3
95x3
95x3
105x2
115x1 PR
125x1 F
125x1 F
--
50 Burpee Pullups

Bike 4 miles

Snatches felt pretty good. I wasn't sticking my landing as strongly as I would've liked and I had to dump a few different reps by allowing my chest to drop. Landing in the full squat will take some practice, but I was pleased with my first attempt at snatches.


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