Felt good when I got up, sat and checked e-mail, in 3min my right sided started in.
Very slow start, about 20min of mobility:
Mackinzie Flexion: 10@5sec hold
SI Joint Exercises, R/L 5x5sec, 3x3s
Vert tight hamstrings!
Foam Roll 10@
Static Stretching
From Core Performance
Movement Prep A 4@-This was very hard, the hardest this has ever been
Physioball 10@
OHS w PVC 10x
Back Extensions 10x
Hallow Rocks 10x
Push-up 25x
Deadhangs:
17, rest 1mmin, 9, rest 1min, 4 rest 1min
Mackinzie Flexion 5x5s
SI Joint R side 5x5,3x3, 3x3
Wow, am I tight, sore this morning. The deadhangs made my back feel great. I believe the lat inserts close to the sacro-iliac junction and maybe the hanging applies tension to this joint from above. I will continue this
Thursday, April 29, 2010
Wednesday, April 28, 2010
Rehab
Need to keep track of my movments.
MacKinzie Flexion 10x5sec
R SI Joint exercises: 5x10s, 3x5s, 3x5s
From Core Performance
Movement Prep B 5@
Prehab hips 10@
Plank 1x60s
Side plank 1x30s R/L
Shoulders:
Ys 5lbsx10
Ts 5lbsx10
W 5lbs x10
I/E rotations, blue band 10@
PVC
OHS 10x, all the way, focused on leaning upper body, maintaining weight over front of foot.
PVC Snatch Grip high pulls, 6sets of 3.
Pulls: Focuses: Back arch, big breath, shoulders over the bar, elbows out, leg drive, keep bar close. Done standing in door way. Hit my hands a few times on the wall and the PVC hit shins. Both things happened a few times. I will continue this with the goal of not hittting shins, or scraping hands against the wall.
MacKinzie Flexion 10x5sec
R SI Joint exercises: 5x10s, 3x5s, 3x5s
From Core Performance
Movement Prep B 5@
Prehab hips 10@
Plank 1x60s
Side plank 1x30s R/L
Shoulders:
Ys 5lbsx10
Ts 5lbsx10
W 5lbs x10
I/E rotations, blue band 10@
PVC
OHS 10x, all the way, focused on leaning upper body, maintaining weight over front of foot.
PVC Snatch Grip high pulls, 6sets of 3.
Pulls: Focuses: Back arch, big breath, shoulders over the bar, elbows out, leg drive, keep bar close. Done standing in door way. Hit my hands a few times on the wall and the PVC hit shins. Both things happened a few times. I will continue this with the goal of not hittting shins, or scraping hands against the wall.
Does exercise make you lose weight?
I asked Robb Wolf this question, not to troll, but because I really value his opinion on this subject. This ideal is out there and you can find studies that say exercise does not cause weight loss. Yesterday, I listened to Gary Taubes on a podcast (from Underground Wellness) talk about this exact issue. I believe Taubes has been painted as a heretic for this very thought. But, I agree with Taubes, exercise does not cause weight loss.
The whole ideal of exercise causing weight loss is based on the ideal that if you "burn" additional calories during exercise and if, you continue to only the exact amount of calories you needed without exercise, you will have a net caloric deficit and weight loss will occur.
First, I do not accept the hypothesis that weight loss equals calories in, vs. calories out. I accept the hypothesis, weight loss from an obese state requires repair of a broken metabolism. The biggest way this happens is to control the body's response to insulin. This is done though dietary alterations, controlling carbohydrate intake and possibly controlling excess n-6 fat in the diet.
Next, how many people consume the exact amount of calories their body needs? Is that even possible? What about the increase in appetite exercise causes? Will that increase in appetite cause access calorie consumption leading to weight gain?
Finally, I think exercise can augment a proper eating plan. I think exercising correctly and eating correctly can cause a hormonal shift in the body that results in the body adapting to the specific stress of the exercise, but this is not the same as saying exercise cause weight loss. Exercise may also have some psychological affect, people train hard, so they chose to eat correctly, so the exercising is not in vain.
What do you guys think? What do you think Robb Wolf will say? Thanks,
Pat
The whole ideal of exercise causing weight loss is based on the ideal that if you "burn" additional calories during exercise and if, you continue to only the exact amount of calories you needed without exercise, you will have a net caloric deficit and weight loss will occur.
First, I do not accept the hypothesis that weight loss equals calories in, vs. calories out. I accept the hypothesis, weight loss from an obese state requires repair of a broken metabolism. The biggest way this happens is to control the body's response to insulin. This is done though dietary alterations, controlling carbohydrate intake and possibly controlling excess n-6 fat in the diet.
Next, how many people consume the exact amount of calories their body needs? Is that even possible? What about the increase in appetite exercise causes? Will that increase in appetite cause access calorie consumption leading to weight gain?
Finally, I think exercise can augment a proper eating plan. I think exercising correctly and eating correctly can cause a hormonal shift in the body that results in the body adapting to the specific stress of the exercise, but this is not the same as saying exercise cause weight loss. Exercise may also have some psychological affect, people train hard, so they chose to eat correctly, so the exercising is not in vain.
What do you guys think? What do you think Robb Wolf will say? Thanks,
Pat
Saturday, April 24, 2010
Training
I am still rehabing my SI vs disc buldge, or whatever. Doing Mackinzie Extensions and SI joint stabilization exercises help. I am doing more and more mobility work and some olift stretches with PVC.
I am also reading Tommy Kono's book It is the best book on weightlifting I have read. I admire many things Mr. Kono has accomplished. He trained mostly by himself, in his garage/basement, while working 40hours/week at a non-training job. He is also a husband and father.
As I am able, I plan on spending the next few weeks just doing snatch pulls, clean pulls, and squats. In a few weeks, I may start turning my wrists over.
I am also reading Tommy Kono's book It is the best book on weightlifting I have read. I admire many things Mr. Kono has accomplished. He trained mostly by himself, in his garage/basement, while working 40hours/week at a non-training job. He is also a husband and father.
As I am able, I plan on spending the next few weeks just doing snatch pulls, clean pulls, and squats. In a few weeks, I may start turning my wrists over.
Puking during training
"Pukie" is a something celebrated in CrossFit culture. The ideal that one puked is proof one pushed themselves very hard. I think it has a lot less to do with actual metabolic effort put forth and more to do with rapid up-down movement with the head. This up-down movement will affect the vestibular systen, which will stimulate the chemoreceptor trigger zone, which results in motion sickness.
Gym Jones talks about a simular ideal. When I was practicing CrossFit, I would puke on 3 workouts, and these 3 only, "Fran", "Barbara" and "Nancy". All of them involve rapid up, down movement. I never experienced any nausea following other workouts. If I had the conditioning to push myself to puke on "Fran", why couldn't I do it on "Helen"?
I do have some motion sickness. I can not read in the car and when landing, fast and hard at BIAP and KAF, I puked. This whole thought process is about how we confuse conditioning with heart, or in this case effort with a hyperactive vestibular center. Thoughts?
Gym Jones talks about a simular ideal. When I was practicing CrossFit, I would puke on 3 workouts, and these 3 only, "Fran", "Barbara" and "Nancy". All of them involve rapid up, down movement. I never experienced any nausea following other workouts. If I had the conditioning to push myself to puke on "Fran", why couldn't I do it on "Helen"?
I do have some motion sickness. I can not read in the car and when landing, fast and hard at BIAP and KAF, I puked. This whole thought process is about how we confuse conditioning with heart, or in this case effort with a hyperactive vestibular center. Thoughts?
Tuesday, April 20, 2010
Injury Update
My lower back/SI joint really began to hurt yesterday. I went to Memphis, TN last week. I enjoyed a lot of food (ribs and beer), slept a lot and rode in the car about 18hrs. It was a nice vacation. I got home Sunday night and did not sleep well, woke up with a stiff/painful back. I did some mobility work and then did 1 set of KB "towel" swings with a 35lbs bell, then a set of 150 skips. I picked the bell back up and my back really hurt. It was injury hurt, not sore hurt. I put the bell down and did mobility work.
Yesterday, I saw a physiotherapist I work with. He examined me, found my right side was weaker then the left and thought, disc bulge. This was the problem last year. Mackinzie extensions were the answer then, same now. I had a PT session this morning, and the PT thought, SI joint issue (right leg longer then left) and disc bulge. Answer: Mackinzie flexion, SI joint alignment exercises, Mackinzie extensions, repeat at least 2x a day. I was doing both of these on my own, she checked my technique and I am good to go.
Last week I reflected on my goals. My goals are still my goals. Snatch 100kg, 25 solid deadhangs and 200KB snatches. I also realized, I have done my best when doing 4 sessions a week. 2 weightlifting sessions, 2 conditioning sessions. I have set snatch PRs following a lot of KB swings and snatches. I want to get back to that. My short term goal is to get back to full function where I can train 2 weightlifting sessions and 2 KB/BW/Running HIT sessions a week.
Finally, I got injured 4weeks ago after St Pat's. I was not paleo for a few weeks. Then last week, I ate pretty free and got injured again. Maybe, eating less well set up some inflammation and that caused the injury. I know to go slow when I am recovering, but maybe I need to realize I can not expect to train 100% when my eating is not at least 90%. A big part of my recovery is eating clean.
Yesterday, I saw a physiotherapist I work with. He examined me, found my right side was weaker then the left and thought, disc bulge. This was the problem last year. Mackinzie extensions were the answer then, same now. I had a PT session this morning, and the PT thought, SI joint issue (right leg longer then left) and disc bulge. Answer: Mackinzie flexion, SI joint alignment exercises, Mackinzie extensions, repeat at least 2x a day. I was doing both of these on my own, she checked my technique and I am good to go.
Last week I reflected on my goals. My goals are still my goals. Snatch 100kg, 25 solid deadhangs and 200KB snatches. I also realized, I have done my best when doing 4 sessions a week. 2 weightlifting sessions, 2 conditioning sessions. I have set snatch PRs following a lot of KB swings and snatches. I want to get back to that. My short term goal is to get back to full function where I can train 2 weightlifting sessions and 2 KB/BW/Running HIT sessions a week.
Finally, I got injured 4weeks ago after St Pat's. I was not paleo for a few weeks. Then last week, I ate pretty free and got injured again. Maybe, eating less well set up some inflammation and that caused the injury. I know to go slow when I am recovering, but maybe I need to realize I can not expect to train 100% when my eating is not at least 90%. A big part of my recovery is eating clean.
Tuesday, April 13, 2010
Muscle-Ups, 200M Run
Foam Roll 7@
Static Stretching
KB Swings 35lbs bell-really felt these in the SI joint area.
Morning HIIT:
3 Rounds
5 Muscle-Ups
200M Run
Rest 2min
Post: Static Stretching
Goal was to do all rounds MUs unbroken. I got the first 2, then the third I missed #5, so it was 4-1. Good quick HIIT, dosage was spot on. This could have been done as 5 Rounds for time, no rest, but by the 3rd round the speed would be lost and the last 2 rounds would have been slow grinds. Maybe that would have made me mentally tougher, but no doubt physically weaker.
Static Stretching
KB Swings 35lbs bell-really felt these in the SI joint area.
Morning HIIT:
3 Rounds
5 Muscle-Ups
200M Run
Rest 2min
Post: Static Stretching
Goal was to do all rounds MUs unbroken. I got the first 2, then the third I missed #5, so it was 4-1. Good quick HIIT, dosage was spot on. This could have been done as 5 Rounds for time, no rest, but by the 3rd round the speed would be lost and the last 2 rounds would have been slow grinds. Maybe that would have made me mentally tougher, but no doubt physically weaker.
Monday, April 12, 2010
News
Did everyone see Steve has a new post up on his blog. That is good to see.
Dan John has so much insight into coaching. He really has seen and done it all. I found this article the other day. It is a sad story, but true. On last week's Paleolithic Solution Robb Wolf talks about this same thing. It is important for those of us who look to "internet gurus", to evaluate the quality of their message, not just look at their performance, or worse physique when deciding if we should buy their e-book, pay to join their website, or follow their training plan.
Next, I have been spending a lot of time of Dr. Kurt Harris PaNu website. It is without a doubt the best site out there for nutritional information. While I do agree with the concept of "paleo" nutrition, "paleo" has to be taken in stride and not take as religion. Dr. Harris does this very well. I highly recommend this site.
I saw Ben has posted some stuff on PaNu. I really admire Ben's putting it all together (training, sleep, diet, appropriate supplementation). His site has a few great primers on nutrition. I would love to see some of his training.
Lastly, Sayre Park Weightlifting Club had a very good showing at the Master's Nationals. Sayre Park is a Chicago Park that has a weightlifting gym. This is an old school weightlifting gym. The club is small, but growing. I encourage anyone interested in the Chicago area to look them up. If anyone is interested, leave comments with e-mails and I will coordinate a meet-up. I am trying to get a website on blogspot started for them.
Dan John has so much insight into coaching. He really has seen and done it all. I found this article the other day. It is a sad story, but true. On last week's Paleolithic Solution Robb Wolf talks about this same thing. It is important for those of us who look to "internet gurus", to evaluate the quality of their message, not just look at their performance, or worse physique when deciding if we should buy their e-book, pay to join their website, or follow their training plan.
Next, I have been spending a lot of time of Dr. Kurt Harris PaNu website. It is without a doubt the best site out there for nutritional information. While I do agree with the concept of "paleo" nutrition, "paleo" has to be taken in stride and not take as religion. Dr. Harris does this very well. I highly recommend this site.
I saw Ben has posted some stuff on PaNu. I really admire Ben's putting it all together (training, sleep, diet, appropriate supplementation). His site has a few great primers on nutrition. I would love to see some of his training.
Lastly, Sayre Park Weightlifting Club had a very good showing at the Master's Nationals. Sayre Park is a Chicago Park that has a weightlifting gym. This is an old school weightlifting gym. The club is small, but growing. I encourage anyone interested in the Chicago area to look them up. If anyone is interested, leave comments with e-mails and I will coordinate a meet-up. I am trying to get a website on blogspot started for them.
Sunday, April 11, 2010
Power Snatches
100 Single JR
Foam Roll 10@
Olift Strecthing
Power Snatches:
75x1
95x1
115x1
125x1
135x1
145x1
155x1
165x1
170-F
170x1x3
Foam Roll
Stretching
Working up to 85% of 1RM. Again, worked on the second pull, and just dropping low enough to catch it overhead. I was receiving the 170lbs above parallel.
Foam Roll 10@
Olift Strecthing
Power Snatches:
75x1
95x1
115x1
125x1
135x1
145x1
155x1
165x1
170-F
170x1x3
Foam Roll
Stretching
Working up to 85% of 1RM. Again, worked on the second pull, and just dropping low enough to catch it overhead. I was receiving the 170lbs above parallel.
Saturday, April 10, 2010
Tempo Run, Pull-ups
Foam Roll 10@
Static Stretching
Tempo Run 24min on trails in VFFs (about 85% effort)
Post Run Deadhang Pull-ups
16, 11, 6 (1min rest b/t sets)
Foam Roll 5@
Static Stretching
Static Stretching
Tempo Run 24min on trails in VFFs (about 85% effort)
Post Run Deadhang Pull-ups
16, 11, 6 (1min rest b/t sets)
Foam Roll 5@
Static Stretching
Thursday, April 8, 2010
KB Snatch, GHD Sit-ups, Jump rope
Foam Roll 10@
Static Stretching
PVC Olift stretching
4 Circuits
10 L arm KB snatch 35lbs
10 R arm KB snatch 35lbs
10 GHD Sit-ups
100 Jump Rope skips
This one might have been too much. My back is feeling both the KB snatches and GHD sit-ups. The sit-ups did not have full ROM, just enough until the back really felt it. The KB snatches felt all right.
Will see how I feel tonight.
Static Stretching
PVC Olift stretching
4 Circuits
10 L arm KB snatch 35lbs
10 R arm KB snatch 35lbs
10 GHD Sit-ups
100 Jump Rope skips
This one might have been too much. My back is feeling both the KB snatches and GHD sit-ups. The sit-ups did not have full ROM, just enough until the back really felt it. The KB snatches felt all right.
Will see how I feel tonight.
Tuesday, April 6, 2010
Sunday, April 4, 2010
Tempo Run
Ran 32min about 70% effort, half in VFF and half barefoot. First time really barefooting, ran barefoot on a nice grassy trail network.
Later on,
Foam roll
Static Stretch
Later on,
Foam roll
Static Stretch
Saturday, April 3, 2010
Split Snatch
Foam Roll
Static Stretch
Movement Prep A 4@
PVC Olift Warm-up 4@
Split Snatch (in lbs)
75x1
95x1
115x1
135x1
145x1
150(75%)x1x4
Foam Roll
Static Stretch
Working on split snatch.
Back felt all right this week. Getting better, but still feeling a little weak in the pull, the splits felt pretty good. Will continue to take my time getting back to >90%.
Static Stretch
Movement Prep A 4@
PVC Olift Warm-up 4@
Split Snatch (in lbs)
75x1
95x1
115x1
135x1
145x1
150(75%)x1x4
Foam Roll
Static Stretch
Working on split snatch.
Back felt all right this week. Getting better, but still feeling a little weak in the pull, the splits felt pretty good. Will continue to take my time getting back to >90%.
Thursday, April 1, 2010
Running-Intervals-70%
Running Intervals
5 times
Run 60s, rest 120s.
Focused on the lean, and openning my legs behind me trying to run faster, not harder. With the rest periods doing a total 5 intervals, this was about 70% effort.
Post static stretching. I did not foam roll pre/post and neglected movement prep. Will see how I feel tomorrow.
5 times
Run 60s, rest 120s.
Focused on the lean, and openning my legs behind me trying to run faster, not harder. With the rest periods doing a total 5 intervals, this was about 70% effort.
Post static stretching. I did not foam roll pre/post and neglected movement prep. Will see how I feel tomorrow.
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