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Old 01-07-2010, 04:20 AM   #1
Sean Murray
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Sean Murray's Training log

Due to strange circumstances at my current CF gym of the message board being taken down and APPARENTLY lost forever, very unimpressed at losing 2 years worth of training logs. I am now looking to the main site forums to take up the mantle for me!

First workout of 2010 and after 2 weeks off training!!

Sunday 3rd Jan 2010 (CrossFit Central- workout with a mix of guys from CF Manchester & CF central Manchester)

4 rounds for time:
200m row
3 muscles ups
6 barbell floor to overhead (60kg)
9 Knees to Elbows

13.55


Was worried about the barbell station as only recently got back into overhead work (shoulder impingement/cuff issues) but happy with how I tackled them. It was the muscle ups that deteriorated quickly on rounds 3 and 4!

Last edited by Sean Murray; 01-07-2010 at 04:23 AM..
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Old 01-07-2010, 04:55 AM   #2
Matt Foster
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Re: Sean Murray's Training log

Seany Seany Seany!! Welcome to the boards dude!
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Old 01-07-2010, 07:19 AM   #3
Sean Murray
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Re: Sean Murray's Training log

The boys are back in town!!! Look forward to perusing the Manchester crews logs!! We again have a voice!
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Old 01-07-2010, 07:40 AM   #4
Sean Murray
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Re: Sean Murray's Training log

CrossFit goals for early 2009:
Level 1 CrossFit Certification (Stockholm, Sweden- Feb)

Rehab:
Restore left glute activation and surrounding stabilizers to full capacity and function.
Return to functional squat with weight.
Gain healthy hamstrings with a fuller range of motion.
Heavy program of heat/stretch/foam roll/ bak ball to rid left quad/hip flexor of persistent tight spots.
Stretching program to give correct range of motion for shoulder flexion (target lats/triceps). This will help improve performance for overhead lifts/handstand presses. At present I only have around 160 degree elevation
Continue Diesel crew rehab programme to strengthen rotator cuff muscles and help to avoid left shoulder impingement issues coming back.
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Old 01-08-2010, 01:05 PM   #5
Sean Murray
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Re: Sean Murray's Training log

Friday 8th Jan 2010

Deadlift 85% of 5 rep max
4 sets of 5 reps at 100kg

Sale Sharks Row (6 rounds - get a total in metres)
30 secs work
30 secs rest

873m

First time doing that workout at the box..one for firing the glutes that one!
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Old 01-08-2010, 05:40 PM   #6
Peter Brzezinka
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Re: Sean Murray's Training log

Hey buddy! Will enjoy following your results up here. See you soon mate
__________________
hydrate or die
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Old 01-10-2010, 01:49 PM   #7
Sean Murray
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Re: Sean Murray's Training log

Sunday 10th January 2010

"Jamie"
3 rounds:
10 Squat clean thruster (had to sub for power clean + push press)
10 burpee-pull up
60kg rxd


9.24

Knee problem forced a sub for the squat clean thruster. Knee didn't like the burpees too much but didn't want to have subs for both so went for it. Bit painful now getting up from sitting down, iced it up and get told off tomorrow at physio. No sign of comfortable squatting coming back...really starting to pee me off!
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Old 01-10-2010, 01:50 PM   #8
Sean Murray
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Re: Sean Murray's Training log

Quote:
Originally Posted by Peter Brzezinka View Post
Hey buddy! Will enjoy following your results up here. See you soon mate
Cheers Pete, yeah me too, nice to see what everyone's up to!
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Old 01-11-2010, 06:17 AM   #9
Steve Burke
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Re: Sean Murray's Training log

Hey Seany!!

Looks like all that rehab is finally paying off. Going to start posting here as well when I finally get by arse down to the box!
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Old 01-12-2010, 05:46 AM   #10
Sean Murray
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Re: Sean Murray's Training log

Notes from Kelly Starrett Knee pain video;

*Squatting correctly? * try box squatting
>toes outward
> shoulder width
> chance to ease quad tension
> don't let knees forward over the foot
> shins vertical (tibia can shear if knee moves forward)
> lack of tibial control?..Keep shin vertical/engage hamstrings.
> look to create slack upstream (above the knee -quads) and downstream (below -calves)
> stretch calves/quads/ foam roll/hip flexor stretch
> good ACL control- don't let knee come forward
> if the tissue is damaged - possible surgery
> jumpers knee causes - push press + box jumps
> patellar tracking - get butt working correctly (THIS IS MY MAJOR ISSUE)
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