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Old 04-10-2009, 04:57 PM   #21
Brent Mattis
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Re: Brent's Workout Log

4/10/2009

The WoD today was Double Unders (hard on the knees) and DB Thrusters (hard on the shoulders). Rather than risk exacerbating my creaky joints I added a second day of rest. I'm crossing my fingers and hoping that I feel better tomorrow. I've got no pain on the patella, ankle feels okay, but my shoulders are "crunchier" than normal.

30 min of dry practice tonight.

I got news they'll be a classifier on sunday which is an additional opportunity for me to move up to my proper classification, B-class.
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Old 04-11-2009, 05:26 PM   #22
Brent Mattis
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Re: Brent's Workout Log

4/10/2009

Last nights dry practice was good. I mostly worked on reloads, plus some strong hand/weak hand drills. My standing speed reload is almost always under 1.9s, mostly under 1.7s, and occasionally under 1.5s. I found the key is the adage "Slow is smooth, smooth is fast." It's better to take an extra tenth getting the proper grip on the magazine and perfectly indexing it in the magwell, than risk blowing the mag change (which costs 500 ms at least). Then I practiced mag changes on the move, both shuffling right and shuffling left. Then I practiced 4 mag changes off the belt in a row, with my par timer set on repeat. I could always hammer off 4 changes in 7 seconds, but cutting that down to 6 seconds would mean 4 1.5s changes, which is a good goal but definitely non-trivial. Bear in mind, what I call a 1.5s mag change is the shot to shot time for 2 A-zone hits. I'm excited for the match on Sunday.
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Old 04-11-2009, 05:30 PM   #23
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Re: Brent's Workout Log

4/11/2009

Custom WoD. I was the only one there so I got a 'special' Wod.


12-10-8-6-4-2 with a 200 m run between sets.
Box Jump
Burpees
Slam Ball

Time 18:xx

I was pleased with my performance. I did the pushup portion of the burpee VERY strongly for me. When I started cross-fitting I was barely able to do ten pushups before I had to switch to knee-push ups.

I think I'll be sore tomorrow, but not from the WoD. I'll be sore from the GHD sit-ups 3x10 during the warm up (those were my first GHD's). My muscles are starting to adapt to pushups and Box Jump.

My right knee started to 'notice' the final few sets of Box Jump, but it wasn't the same patellar pain as last week. Ice/Ibuprofen.
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Old 04-12-2009, 07:23 PM   #24
Brent Mattis
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Re: Brent's Workout Log

4/12/2009
Day of Rest, in theory.

In practice I had a big IPSC match today... and I setup and broke down, which meant deadlifting and shoulder pressing a lot of heavy steel targets.

knees and ankles are good. Shoulders still a bit crunchy but not overtly painful. Tomorrow is a heavy shoulder day (CNJ, Ring Dips, Kettlebells). Hopefully, last week strengthened the various muscles in my shoulders to help the joint tissues do their stuff.
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Old 04-13-2009, 11:13 AM   #25
Brent Mattis
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Re: Brent's Workout Log

4/13/2009

Weigh in: 181.4#

3 Rounds for Time:
10 Clean & Jerk (85#)
15 Ring Dips (green-band assisted)
20 KB Swing (35#)

Time 13:01

YES! I PR'd the CNJ and I'm almost at the lady RX! That was my first time doing ring dips and they were HARD. With the green band, the dip wasn't too hard strength wise, but it put a different kind of strain on my shoulders than I was used too. I stretched my shoulders before and after the work out, and I feel pretty good, hopefully I wake up in a similarly good mood tomorrow
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Old 04-14-2009, 05:32 PM   #26
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Re: Brent's Workout Log

4/14/2009

3 Rounds for Time:

200M Medball Run (20#)
400M Run
500M Row

Tims: 19:04

By the third round, that Medball run was TOUGH. Also, my right knee seems to be having issues with lots of running. Perhaps I need different shoes, I'm wearing a tired pair of reeboks.

So I can RX the "cardio"-intensive days. Unfortunately I still don't have the upper body strength to RX the strength days. Pull-ups, Dips, Anything that involves body weight and upper body is tough for me. Since I started crossfitting I've gained 10 pounds total, 8 pounds of lean muscle mass and two pounds of fat, yet my ability to do pull-ups is still marginal. This is due (I believe) to three things:
1) I haven't practiced pull-ups outside the WoD
2) I've had to go easy on my shoulders for the last two weeks due to some irritation following a hard day of CNJ and other overhead exercises.
3) The most of the muscle I've added (at least where I see the most change visually), is in my quads, abs, and forearms.

Now that my shoulders aren't in pain, and I can practice pull-ups, I'll be well on my way to my goal of ten kipping pull-ups in a row. (Right now I'm at 1)
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Old 04-14-2009, 08:39 PM   #27
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Re: Brent's Workout Log

4/14/2009

30 min of dry practice. Draw, reload, transitions. This is probably psychosomatic but I FEEL my draw stroke has gotten a lot faster and more explosive.

I'd like to get some actual practice in before the Sunshine State games this weekend to actually clock my draw, reload, and transitions.
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Old 04-15-2009, 02:55 PM   #28
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Re: Brent's Workout Log

4/15/2009

10 Rounds for Time:

5 Push-Ups
10 Goblet Squats 44#
15 Weighted Sit-Ups 20#

21:18

completing the 5th push-up the 9th and tenth rounds was TOUGH. As were the 9th and 10th set of squats... After the 4th set of weighted sit-ups I no longer had the strength to do them without weighting my feet down.
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Old 04-15-2009, 09:13 PM   #29
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Re: Brent's Workout Log

4/15/2009

15 min of dry practice. Just worked on the basics to stay frosty for tomorrow nights match. I'm experimenting with leaving the gun out for my speed reload rather than what I normally do, which is bring the gun in about 12" closer to my face. I think having the gun and magazine closer to your body makes hitting the magwell properly much easier. The 40 ms saved by eliminated by not having to bring the gun in is wasted by the longer distance traveled from the mag pouch to the magwell. The 40 ms saved by not pushing the gun out is the same 40ms it takes to reestablish the proper firing grip following the load... so on net I don't think it speeds up the load but it does increase the risk of blowing the mag change. So I've shelved that technique.

Brent
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Old 04-19-2009, 01:30 PM   #30
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Re: Brent's Workout Log

4/16/2009

Match went okay. Had a horrendous malf on stage 2, but other than that it went well. Vid here: matchSFW

4/17/2009-4/19/2009- Allowed full recovery prior to starting strength
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