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Old 03-31-2009, 07:51 AM   #11
Brent Mattis
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Re: Brent's Workout Log

3/31/2009

Cindy

20 minutes of:
5 Pull Ups (still sore from yesterday, green band assisted)
10 Push Ups (still sore from yesterday, had do knee pushups)
15 Squats

I got 14 sets done.
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Old 04-01-2009, 03:14 PM   #12
Brent Mattis
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Re: Brent's Workout Log

3/31/2009

That night. 30 minutes of dry practice. Draws, Transitions, Strong-Hand, Weak-Hand, Mag changes. Very pleased with performance.

4/1/2009

"How big is your box?"

3 Rounds (Add All Rounds for Score)

2 Minutes Row For Calories
1 Minute Rest
2 Minutes Clean & Jerk For Max Reps (75#)
1 Minute Rest
2 Minutes Box Jumps For Max Reps
1 Minute Rest

I could have gone heavier on the CNJ, but my shoulders were still worked from Monday and Tuesday.

Total: 227
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Old 04-03-2009, 09:28 AM   #13
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Re: Brent's Workout Log

4/2/2009

Rest Day.

Shot my best match ever:

Stage 1(SFW)
Stage 2(SFW)
Stage 3(SFW)

Could my performance have something to do with the shoulder and arm strength built up by CF? it's possible. Regardless, I'm feeling great, and I can't wait to get my B-card. (and heck, if I shot 6 classifiers like I shot last night, my A-card).
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Old 04-03-2009, 03:09 PM   #14
Brent Mattis
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Re: Brent's Workout Log

4/3/2009

15 Minutes of Intervals
- 10 seconds Sprint Forward
- 20 seconds Recovery (jog or walk if necessary)
- 10 seconds Run Backward
- 20 seconds Recovery

I was pretty pleased with my cardio endurance, I was able to run/jog all 15 minutes.

17x200m laps=3400 m
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Old 04-04-2009, 11:42 AM   #15
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Re: Brent's Workout Log

4/4/2009

"Palm Beach" Helen

3 rounds of:

400 m run
21 Kettlebell Swings (35#)
12 Jumping Pull-ups
12 Knee Push-ups

time: 15:4x

Ouch. I don't know if i'm just spent from last week or my expectations for myself are too high but I was a little embarrassed today. First I was sure I could do the 44 lbs kettlebell, no. Then I was sure I could do 12 kipping pullups, no. Then I knew I could do 12 push-ups, which i did for the first round, but for the second and 3rd rounds I had to do knee push-ups. Oh well, looking on the bright side, 1) I finished 2) I got all the runs done without slowing or walking.

The good news is today is a Rest Day. Hopefully I'm back to 100% on monday.
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Old 04-06-2009, 06:40 AM   #16
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Re: Brent's Workout Log

4/5/2009

Day of Rest. Got up bright and early to shoot the SFPC Trophy Match. Wasn't as on my game as Thursday but I still shot well. I shot a B-level classifier, but not high enough to bring my moving average up to B-class overall. That will come soon.
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Old 04-06-2009, 06:52 AM   #17
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Re: Brent's Workout Log

4/6/2009

Weigh In: 178.6#

I recognized when I started crossfit, that I would have to treat my shoulders well. 2 years ago I broke my left collarbone and 15 months ago I separated my right AC. For the first couple of weeks I had no problems with my shoulders.

Starting last week, I noticed some light shoulder pain (a week of heavy overhead workouts) in my left shoulder. I figured it was just soreness. Nope, it's definitely an overuse injury. I'm a little disappointed because I wasn't going crazy or trying to set PR's every day. I'm hoping that resting it and taking Ibuprofen will fix it. Today I had to modify the Wod to work around my injury.

10 min AMRAP
20 double unders (painful, did singles instead)
15 Superman
10 Sit-ups
5 Burpees (I'm not doing pushups until my shoulders are pain free, did squat thrusts).
4 rounds.

Front Squat
3-3-3-3-3
75#, 85#, 95#, 115#, 125#

Oh well... hope it heals quickly.
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Old 04-07-2009, 05:48 PM   #18
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Re: Brent's Workout Log

4/7/2009

I've been icing my shoulder pretty consistantly. At the beginning of class Dana taught me some stretches which helped (I think). Warm-up had some overhead squats and pass-throughs, which were good for ROM.

The actual workout itself went well, given my physical strength. I did 10 K2E which I was pretty impressed with. I did the pushup portion of the Burpee on my knees to lessen the strain on my shoulders.

00:00 Run 200M...Max Rep Burpees
03:00 Run 200M...Max Rep K-2-E
06:00 Run 200M...Max Rep Burpees
09:00 Run 200M...Max Rep K-2-E
12:00 Run 200M...Max Rep Burpees
15:00 Run 200M...Max Rep K-2-E
18:00 Run 200M...Max Rep Burpees
21:00 Run 200M...Max Rep K-2-E

Tonight I did 30 min of dry practice. Draw, mag changes, transitions, strong hand, weak hand, the usual.
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Old 04-08-2009, 05:21 PM   #19
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Re: Brent's Workout Log

4/7/2009 (cont.)

Yesterday I had 127 reps.


4/8/2009

Icing really has helped my shoulder. I was able to do pushups, wall ball, overhead lunges, and even a few pullups without much pain.

Today's was a crazy WOD.

They drew cards from a deck and we had to do that many reps of the random exercise. Jokers drawn caused us to to do 2x400m runs and 2x200 jump rope.

I think we worked out for 25 min.

Spade = Wall Ball Shots

Club = Box Jump

Heart = Push-Up

Diamond = Overhead Walking Lunge (per leg)

Joker = 400M Run or 75 D-Unders


One amusing moment came when I was assigned 3 progressively heavier sets of Box Jumps in a row.

I was proud of my ability to do military pushups. I did 3-5- and finally 13 pushups. The 13 I had to do in sub-sets of 3 with a short rest, but that was still much better than when I started CF'ing.

My right patella had a slight twinge of pain first noticable 2 hrs after class. I've iced it and my shoulder.

Later I'll do 30 minutes of dry practice to get ready for Tomorrow's Match.
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Old 04-10-2009, 04:53 PM   #20
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Re: Brent's Workout Log

4/9/2009

Day of Rest. Took ibuprofen. Iced my right knee and shoulder quite a bit. My right ankle (which I hurt kick boxing in 2007) was a tad unhappy as well.

The Match went okay. I can tell I'm getting better because when I (in my mind) blow a stage, I'm still performing well overall, where as before when I blew a stage I was close to the bottom of the pack. Stage 1 I got 2nd place on, which I was happy about. Now I need to focus on a big match on Sunday.
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