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Old 01-05-2009, 07:07 PM   #41
John McBrien
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Re: Johnny Mac's Log

5 January 2009
CF Alexandria WOD

21-15-9 for time of:

95# Squat Cleans
Burpees

20:40

--

Running/Biking: Rest Day
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Old 01-07-2009, 11:41 AM   #42
John McBrien
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Re: Johnny Mac's Log

6 January 2009
CF Alexandria WOD

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

21:43

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.
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Old 01-07-2009, 12:04 PM   #43
Sean Dunston
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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!

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Old 01-07-2009, 01:00 PM   #44
John McBrien
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Re: Johnny Mac's Log

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Originally Posted by Sean Dunston View Post
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!

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.?
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Old 01-07-2009, 01:07 PM   #45
Sean Dunston
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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!
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Old 01-07-2009, 05:02 PM   #46
John McBrien
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Re: Johnny Mac's Log

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Originally Posted by Sean Dunston View Post
Rings: muscle ups!
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.
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Old 01-08-2009, 06:39 AM   #47
Sean Dunston
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Re: Johnny Mac's Log

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Originally Posted by John McBrien View Post
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.
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.
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Old 01-08-2009, 02:00 PM   #48
John McBrien
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Re: Johnny Mac's Log

7 January 2009

CF Rest Day

Running/Biking 5 miles
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Old 01-08-2009, 02:07 PM   #49
John McBrien
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Re: Johnny Mac's Log

Quote:
Originally Posted by Sean Dunston View Post
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.
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.
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Old 01-08-2009, 10:27 PM   #50
John McBrien
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Re: Johnny Mac's Log

8 January 2009
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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