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Old 07-14-2008, 07:19 PM   #1
Mike Goldberg
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From Good to Great - Mike's Log

35 Year Old Male, 5'6, 155 lbs.

Currently recovering from a bad cold and a twisted ankle that's kept me sidelined for a couple weeks. It's amazing how fast you fall out of shape.

Last week I came back for a workout that involved heavy thrusters and 20 kg KB swings, and I was destroyed by the first round. I knew I was going to have one hell of a mountain to climb back up.

Today we did "Christine"

3 rounds

500 m row
12 Bodyweight Deadlifts
21 Box Jumps

I slightly modified this to take my healing ankle into account (it's getting better, but I didn't want to put too much strain on it quite yet). We wanted a movement that was explosive to replace the box jumps, so instead of box steps, I opted for bench press @ 135#. Of course it's a completely different muscle group, but for the purpose of working around an injury, it'll have to suffice. We'll just call this week "ankle rehab."

18:35

Felt pretty good today. Just hoping to get back to full strength soon so that I can hit it hard, but for now, it's important not to lose what I've worked so hard for.

Here's to getting back in there!
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Old 07-15-2008, 06:23 PM   #2
Mike Goldberg
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7/15

Continuing to rest ankle. It's healing nicely. I'm predicting I'll be back in action for Parkour class Thursday night.

Alex came up with a workout for me today that didn't involve my ankles.

20-15-10-5-10-15-20

Ring dips
Ring Pushups w box at ring height

19:56

Felt good, but it was rough. Those last 20 dips were ugly for sure, but I got through.

I know I'm going to be feeling this tomorrow!
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Old 07-17-2008, 12:10 AM   #3
Mike Goldberg
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7/16

Continuing ankle rehab. Feeling a lot better.

I was going to do our Affiliate's WOD which involved 35# dumbell snatches and muscle-ups, but my chest was still really feeling the ring dip/ring pushup workout I did yesterday. Could barely do one jumping MU (still don't have a deadhang muscleup yet). So Alex designed another workout for me today.

500 m row
21 BW Deadlifts (155#)
21 Push Press @ 95#
500 m row
15 BW DL
15 PP
500 m row
9 BW DL
9 PP

20:33

Decided I need a day off tomorrow. I'm starting to get my strength back, and that's good, but I was really torn up in this workout. Rowing times weren't too good - I know I'm capable of better. Took more rest than I should have during the push press.

A rest day is a good thing.

Besides, I've got Parkour class tomorrow.
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Old 07-21-2008, 10:11 PM   #4
Mike Goldberg
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7/21

Row 1000 m

Max Overhead Squat

1000 m: 3:54 - PR by 2 seconds!

Max OHS: 155 - Finally got bodyweight!!! PR!!!

I needed this. I've been in a slump for the past 3 weeks, and I needed some sort of accomplishment.

2 PRs in a day. I was thinking that since I was on a streak, I should go for a muscle up, but it wasn't quite to be today. Arms were just too torn up. But I'm closer than I've ever been.
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Old 07-22-2008, 10:31 PM   #5
Mike Goldberg
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7/22

7/22

30 Thrusters @ 95#
30 Thrusters @ 45#
60 Squats

8:39 Rx

First day back into it full swing. I haven't used my legs in any shape or form for the past 3 weeks, so you could say I was feeling it. Those squats felt a lot harder than they should have.

Had to rest after every 10 thrusters... then every 5. When I noticed I wasn't getting complete extension, I threw down the bar for a couple breaths, then continued.

Fastest time was 3:11, the pack was around 6-9, so I was on the low end of the spectrum. Not that I feel bad about it - I'm happy to be back.
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Old 07-23-2008, 05:51 PM   #6
Mike Goldberg
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7/23

AMRAP in 20 mins

TGU - 2 ea side @ 50#
1 Rope climb or 10 pullups
10 knees to elbows

5 rds

Used 35# kettlebell for TGUs and was very careful not to put too much strain on my sore ankle. Felt a little soreness, but not enough to stop me from doing this.
10 pullups instead of rope climb

Still really feeling the thrusters from yesterday. Can barely walk down stairs. God, I love that feeling!
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Old 07-25-2008, 11:53 PM   #7
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4/25

Rowed a marathon today (42,195 meters)

4:30:22

An interesting experience. I'm feeling soreness in a lot of body parts I didn't expect.
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Old 07-27-2008, 12:33 AM   #8
Mike Goldberg
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4/26

Feeling pretty good today. No soreness from yesterday, except some major callouses on my hands. But that's expected, I guess.

Ankle's feeling a lot better today, too. I'm about 90% healed, so I can ALMOST start jumping rope, but most other things I'm pretty much good to go on.

Anyway, I was stuck at work all day today and decided to create a workout. I had a 35# kettlebell and an Abmat, so this is what I came up with.

10-9-8-7-6-5-4-3-2-1 reps of
Kettlebell swings
Burpees
Pushups
Abmat situps

12:30

Not too bad. Burpees were the roughest part.

Oh yeah, and I decided to join the 100 burpee challenge. Used these 55 burpees as part of my buy-in, and completed the rest later tonight.
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Old 07-28-2008, 11:11 PM   #9
Mike Goldberg
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4/28

3 1 minute L-sits with 30 second break in between each minute.

Instructions: Go as strict as you can for as long as you can. Then modify as necessary, lowering legs past parallel, then tucked, then "Fred Flintstone" tapping on the ground. But do not stop.

Then

Tabatas (8 rounds 20 seconds work, 10 seconds rest) of:

Squats: 18, 16, 16, 14, 12, 12, 16, 18 = 122
Pushups: 26, 17, 13, 15, 12, 12, 12, 12 = 119
Jumping Lunges: 12, 12, 12, 12, 12, 12, 13, 12 = 97
Push Press @ 35# DB: 8, 8, 6, 8, 6, 6, 4, 8 = 54

Total: 392

I was stoked! I was hoping to break 300, and I ended up nearly hitting 400, which was in the upper range of what people in our affiliate did today. Very happy with my results today, and that suggests that I may indeed have recovered faster than I thought I would.

I'm back, baby!
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Old 07-29-2008, 10:31 PM   #10
Mike Goldberg
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7/29

Every minute on the minute for 30 minutes

8 situps (w Abmat)
6 SDLHP w 20kg KB
4 OHS ea arm w 35# DB or KB

Got killed by this one early on. Had to rest minutes 6, 10, 11, 16, 22, and 23.

Dropped OHS weight down to 20# on minute 7.

Ankle started hurting a bit, so I took it easy on this workout. Not very happy with the outcome, but that's how it goes some days.

Now on to my 16 unbroken burpees...
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