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Old 02-10-2009, 09:17 AM   #31
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Quote:
Originally Posted by Alex Europa View Post
Great job finishing the 3 day cycle! The death by shoulders workout is always horrible on the wrists. But as you get better at the lifts, you should be able to lift significantly higher on each new exercise.

On the SDHP, make sure that 99% of the energy is coming from your legs and opening your hips explosively.

Enjoy the rest day!

- Alex
Thanks for the support.... The death by shoulders killed me. I have never worked out my shoulder that hard. Right now I can litterally not lift my arms above shoulder height.
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Old 02-11-2009, 08:35 AM   #32
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02-10-09

02-09-09 work out

"Cindy"

My workout

Crossfit Warmup
League basketball game:

Notes: Can tell the added fitness is kicking in... was able to get up an down the court a lot better and had to play the entire game as the other team kept roatating one of their 2 6'6" guys to gaurd me... Also.... death by shoulders affected my jumper.... I had no feel for the three
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Old 02-11-2009, 08:42 AM   #33
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.11.09

Did the 02.10.09 workout:


Deadlift 1-1-1-1-1-1-1 reps


Warm Up:

CrossFit Warmup

DL 1x5 @ 135
DL 1x5 @ 180
DL 1x3 @ 225


Work Out

As RXed

Round 1: 250
Round 2: 270
Round 3: 280
Round 4: 300
Round 5: 320 (PR)
Round 6: 330 (f)
Round 7: 330 (f)
Round 8: 280 1 X 3




Notes:
First and foremost I love dead lifts. Second I don't know how I am going to get through the day... so tired... All in all I was happy with the lift My basketball game was at 9pm last night and I was up at 5:45 am for this work out so I didn't get much sleep time and my legs were pretty gassed. Despite that I stll set a PR so I am pretty happy.
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Old 02-11-2009, 08:44 AM   #34
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.12.09 to 02.18.9


Headed to Whistler for some snowboarding and some much needed R&R. My goal is to get into some body weight workouts in each night after the mountain.
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Old 02-11-2009, 04:53 PM   #35
Alex Europa
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Depending on how much boarding you do each day, and how often you typically snowboard, you might do well to skip the extra workouts. If anything just do one or two cycles of upper body Tabata stuff (4-8 minutes).

Enjoy the slopes!

- Alex
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Old 02-19-2009, 03:35 PM   #36
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.19.09 -02.20.09

Taking today and tomorrow to recover. Whistler was great but I have had no sleep and have a swollen shoulder and knee. I want to give my body time to recover.

Will pick up the WOD on Sat.
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Old 02-23-2009, 08:17 AM   #37
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Knee was still pretty tender and swollen... decided to get some rest on 02.21.09 and 02.22.09
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Old 02-23-2009, 08:28 AM   #38
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.23.09



Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps


Warm Up:

CrossFit Warmup


Work Out

Shoulder still hurting.... subed to 95# push press, otherwise as rx'ed.

Time: 18:35




Notes:

All things considered I am pretty happy with my time. I could definetly tell I was adjusting to the workouts again. I was stuck in "3rd" gear the entire time. I could do the work at a steady pace but I just didn't have it in my to push harder. My row was especially weak. If I did this again I am sure I could get better times.
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Old 02-25-2009, 07:59 AM   #39
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.24.09

Basketball game

We lost..... should not have lost... pretty ****y
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Old 02-25-2009, 08:01 AM   #40
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

02.25.09

To add injury to the insult of defeat, I took a shot on my tender knee last night and its swollen again today. I am going to ice it and try to get some of the swelling out.

As such today is a rest day.... Will try to hit it again tomorrow depending on how it feels


right now i am feeling somwhere between..... and
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