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Old 01-03-2011, 07:32 PM   #21
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/3/11
Warmup:

-Dynamic Stretching
-Keg Drill
-Elevated Pigeon Pose
-3 Rounds: 5 Pullups, 10 Dips, 10 Back extensions

Strength:
Deadlift
Warmup Sets: 5 x 115, 135
Working Set: 5 x 1 @160

Weighted Dips
Warmup Sets: 5 x 25
Working Sets: 5 x 3 @ 30#

Back Squat
Warmup Sets: 5 x 95, 115
Working Sets: 5 x 3 (135, 140, 140)

Push Press
Warmup Sets: 5 x 65, 75
Working Sets 5 x 3 @ 85#

Post Workout MWOD
-Hamstring/Band stretch
-Lacrosse ball + hip flexor wad
-Shoulder/band work

Weight: 145.5

Comments:
I felt a little sluggish and have been battling back a cold since Friday, nothing full blown yet. The gym was also packed with "resolutioners" so I had to make do with shortened rest periods and going out of my usual order, but it wasn't too big of a deal; with this in mind I felt it was a good workout overall.

Back Squats: Nothing to report, 140 felt good, no problems with my back.
Weighted Dips: Could have done 35# for all the sets, 30# seemed pretty easy.
Push Press: Attempted a set of Push Press at 90# but could only get 3 reps and they were ugly, so I dropped down.
Deadlift: Nothing to report, all the warmups felt really easy so I got ambitious and jumped up 10# rather than 5# from my previous workout.

-I chose not to run in VFF's today due to my battling the illness, and tomorrow's WOD has 3 rounds with 400M runs, so I'd rather do that than have 3 days of back-to-back running.
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Old 01-04-2011, 11:53 PM   #22
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/4/11
Warmup:

-Dynamic Stretching
-OH Squat Work

WOD:
3 Rounds for Time
400M Run
30 Overhead Squat, 75# (Scaled to 45#/Bar)
21 Pull-ups
Time: 19:21 (6:15/6:32/6:34)

Post Workout MWOD:
-Calf stretching/lacrosse ball work
-Overhead band stretch
-Various shoulder/upper body band stretches
-Couch Stretch

Comments:
I really liked this metcon; I knew the OHS would get me, my shoulders just aren't strong as I'd like them to be, if they were I could have done this one Rx'd or at least in straight sets. OHS were broken up each round into 2 sets of 15, with pull-ups broken up into sets as needed (usually 11/10). The running felt good since I hadn't run since 12/29/10. I chose to run outside rather than on the treadmill, so I did the entire WOD with a hoodie on, needless to say I was already overheating by round 2.
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Old 01-05-2011, 07:46 PM   #23
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/5/11
Warmup:

-Dynamic Stretching
-Single Unders/Double Under Practice (to warm up my low legs/feet for running)
-3 Rounds Cindy
-1mi Run/VFF Practice

Strength:
Back Squat
Warmup Sets: 5 x 95, 115, 135
Working Sets: 5 x 3 @ 140

Weighted Pull-up
Warmup Sets: 5 x 25
Working Sets: 5 x 3 @ 30

Bench Press
Warmup Sets: 5 x 95, 115
Working Sets: 5 x 135, 140, 140

Weight: 145.5

MWOD
-Shoulder/Band Work
-Rolled out calves and quads.

Comments:
Double Unders: managed to knock out 10 in a row with little effort - my little victory for the day; I just need to work on keeping a rhythm and not overexerting myself by jumping higher than necessary.
Running: Nothing to report, no pain during or after the run. Although I do feel that when I run I'm pointing my foot downward at too great of an angle.
Backsquat: Solid work, I'm ready for a BW Backsquat on Friday
Weighted Pull-ups: I had hoped to hit 40# for at least a set, but it was obvious as I was warming up that 30# was a struggle, so i chose to keep it there rather than skip the lift altogether.
Bench Press: 135 was a struggle, but my first set of 140 was unassisted and easy. The 2nd set at 140 was a different story, I managed 2.5 completely unassisted reps, but reps 4 and 5 were heavily spotted - I was fried.
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Old 01-06-2011, 08:25 PM   #24
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/6/11
Warmup:

-Dynamic Stretching
-Thruster practice

MWOD:
Fran Prep
-Wrist extension with band
-Front rack position + band
-Roll out thoracic spine with lacrosse balls + overhead position

WOD:
"Fran"
21-15-9
Thrusters @ 95# (Scaled to 65#)
Pull-ups
Time: 7:10

Previous: 7:20 w/ 55# Thrusters
Previous Pre-PVR Best: 6:01 w/ 65# Thrusters

Post Workout MWOD:
-Rolled out right Quad
-Seated leg extension with lacrosse balls pinned to hamstring

Weight: 145.5
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Old 01-08-2011, 01:30 AM   #25
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/7/11
Warmup:

-Dynamic Stretching
-Calf Stretch

1.25mi Run/VFF Practice

Strength:
Deadlift
Warmup Sets: 5 x 115, 135, 155
Work Sets: 5 x 1 @ 165

Weighted Dips
Warmup Sets: 5 x 2 @ 25
Work Sets: 5 x 3 @ 35

Back Squat
Warmup Sets: 5 x 95, 115, 135
Work Sets: 5 x 140, 140, 145

MWOD:
-Rolled Calves/Quads
-Banded Hamstring Stretch

Weight: 145

Comments:
Running: Felt good, at this point, my cardiovascular system is the problem versus any type of lower leg issues; my left upper calf was a little tight after the run, but I feel I worked it out at the end of the day.
Deadlift: nothing to report, a little harder than I expected it to be
Dips: The warmup sets were a lot more of a struggle than I expected, maybe I didn't warm up enough beforehand. I was worried I wouldn't get 35#, but they came pretty easily
Back Squat: 145 was pretty shaky, but I can finally say I have a legit BW Back Squat again, 'bout time!

-I *****ed out on doing OH Press or Push Press today, I was a bit pressed for time and dragging some *** due to lack of sleep.

-Spent some time trying to unglue my hamstrings tonight, they were both incredibly tight even before today's workout.

-Tomorrow I'm going to attempt to ride one of the cycling trainers at my gym; I haven't ridden in a while and the last time I did my knee pain flared up; it's usually caused by tight or overloaded quads and rolling them out does the trick, but I think the repetitive motion of cycling sets them off (?), I plan on keeping the resistance light and seeing if I can maintain a good pace without knee pain. If not, back to the drawing board concerning any distance triathlons.
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Old 01-09-2011, 01:09 AM   #26
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/8/11
Warmup:

-Dynamic Warmup
-Hip Mobility Drills

Endurance
Cycle Trainer x 30 minutes

Splits:
10:00, avg HR 101, no resistance, high cadence
10:00, avg HR 145, resistance intervals (1:2), medium resistance
10:00, avg HR 170, resistance short intervals (30:30), medium resistance.

Mobility
-Hamstring unglueing
-Hamstring band stretch
-Couch stretch
-Hip flexor stretching

Weight: 145.5

Comments:
-First ride in a very long time, but am very happy that I didn't have any anterior knee pain during or any time after the ride. I emphasized pulling with the hamstrings on the up stroke, and this in turn lead to me feeling the workout in my hamstrings after the workout was done. I'm not sure how accurate my avg HRs are; ever since surgery my HR monitor has had a hell of time trying to getting a reading and I'm trying to find a high quality one.
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Old 01-10-2011, 11:13 PM   #27
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/9/11: Rest

1/10/11
Warmup:

-Dynamic Warmup
-1.5mi Run/VFF Practice

Strength:
Back Squats
Warmup Sets:5 x 95-115-135
Work Sets: 5 x 3 @ 140

Weighted Pull-up
Warmup Sets: 5 x 2 @ 25
Work Sets: 5 x 3 @ 35

Bench Press
Warmup Sets: 5 x 95-115-135
Work Sets: 5 x 3 @ 140 (1st set - unassisted, 2nd set - 3 assisted reps, 3rd set - 2 assisted reps)

Deadlft
Warmup Sets: 5 x 135-155
Work Sets: 5 x 1 @ 170

Mobility:
Done at Home:
-Roll Quads/Calves
-Banded shoulder stretch

Weight: 146

Comments:
Back Squat: This sucked, I didn't feel any power coming from my hamstrings or glutes and struggled to get 5 reps on all sets, hence I didn't shoot for my intended 140-145-145 scheme.
Weighted Pull-ups: I expected 35# to be more of a struggle since the warmup wasn't easy, but I was able to get all 5 reps everytime.
Bench Press: First set was surprisingly strong, and 2nd was surprisingly weak. The third set was about where I expected to be.
Deadlift: Given that my back squat sucked, I wasn't expecting much from this lift, however, each pull felt good without strain anywhere else.
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Old 01-11-2011, 04:48 PM   #28
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/11/11
Warmup:

-Dynamic Stretching
-Keg Drill
-800 M Run/Jog on Treadmill
-3 Sets of 5 Pullups/5 Thrusters (45#)

WOD
"Jackie"
1000M Row -sub'd with 1000M Run (on treadmill)
50 Thrusters @ 45# Bat
30 Pull-ups

Time: 9:30
Run: 4:00.7
Thrusters: 3:46.5
Pull-ups: 1:43.1

Previous (Pre-Op) Time: 11:54 on 6/5/09

Mobility:
-Calf Stretch like a mother
-Banded Hamstring Stretch
-Roll quads and unglue hamstrings (tonight)

Weight: 146 (I think I'm getting fatter...)

Comments:
I was hoping for a sub-10min Jackie and was pleased with my effort, however I had hoped to do the thrusters as 2 sets of 25. I chose to run on the for the sake of ease, rather than deal with running outside and finishing the WOD in cold weather gear.

I was weary of running on a treadmill in VFFs, but I found it pretty comfortable and was able to keep a pace that was quicker than my usual treadmill one.
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Old 01-12-2011, 11:45 PM   #29
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/12/11
Warmup:

-Dynamic Stretching
-Keg Drill
-Squat Hold x 2 min

Strength:
Back Squat
Warmup Sets: 5 x 45-95-115-135
Work Sets: 5 x 140-140-145

Weighted Dips
Warmup Set: 5 x 2 @ 25
Work Sets: 5 x 3 @ 40#

Push Press
Warmup Sets: 5 x 45-65-75
Work Sets: 5 x 3 @ 90#

Bonus Work:
Sit-ups x 25 between Push Press sets

Mobility
Done At Home
-Calf Rolling
-Hamstring un-gluing
-Banded Hamstring Stretch
-Rolled Quads

Weight: 146

Comments:
Back Squat: Felt solid throughout, the last 2 reps at 145 were a little sloppy/shaky though
Weighted Dips: nothing to report, just the right amount of weight
Push Press: Felt strong until the last set, felt a slight tweak in my lower back from over extension on one rep, but it forced me to focus more on keeping a tight back.

I've started to think about and formulate my training plan for Triathlon season; I plan on doing the following:

Sprint Tri in early May
Oly Distance in late July
Patriot 1/2 on 9/10/11

Additionally I would like to do the Blue Ridge Half Marathon on 4/16, but I'm not sure how realistic of an option that is.

Comments/thoughts/input welcome.
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Old 01-14-2011, 12:08 AM   #30
Jon Harvey
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Re: Zen and the Art of Open-Heart Surgery

1/13/11
Warmup:

-Dynamic Warmup
-400M Run

WOD
AMRAP 15
200M Run
25 Pushups:

Total rounds: 7

Mobility:
-Calf Stretch/Calf Rolling
-Shoulder/Band Work

Weight: 146

Comments:
Good WOD, adapted from CF Main's 1/12/11 WOD; running was sub'd due to a lack of rower and I felt 200M was an equivalent running distance. All runs were done on a treadmill.
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