Foam Roll
Joint Mobility
Hip Stretches
Olift mobility w/PVC
Deadlift-barefeet, WL belt, mixed grip
135x5
225x3
315x1
375x1
395x1
415x1
425x1
435x1-fought this one, but got it to lockout
Post:
10,8....2
Hip Extensions w/25lb plate
Burpees
Time to focus back on gaining some strength. 435lbs is the starting point for deads. Next DL goal set 390lbsx3x1.
2010 is over. Failed to reach all my goals. Happy to have found someone to help with my hip/back issues and happy to have improved my mobility. Right now, I need more general strength. 2011's main goal, not to lose 4-5months of training time sorting out injuries.
Friday, December 31, 2010
Tuesday, December 28, 2010
Snatch Work
Hips/Foam Roll/Joint Mobility
Olift w/u w/PVC
Snatch
95x2
125x2
145x2x2
Snatch Balance
135x1
165x1
185x1
205x1
215xF-missed it forward
215x1-Received well
225xF-did not receive it, lost it forward
225xF-received it, could not m/t balance
225xF-did not receive it
Sots Press
75x3
95x2
115x3
The entire point of today was to build confidence in receiving the bar. I was not feeling super strong in the overhead position. The 225 were too heavy. I thought after the second, I could do it, but did not get it. Played around with Sots press, I think I may have done some damage to my shoulders...to much risk (sore shoulders/traps for a few days) for not enough benefit...will Sots Pressing 135lbs help with a 220lb snatch? In future, will work toward just OHS 225lbs, probably better...train strength in strength position, less risk of shoulders injuries that may hamper progress. Live and learn.
Olift w/u w/PVC
Snatch
95x2
125x2
145x2x2
Snatch Balance
135x1
165x1
185x1
205x1
215xF-missed it forward
215x1-Received well
225xF-did not receive it, lost it forward
225xF-received it, could not m/t balance
225xF-did not receive it
Sots Press
75x3
95x2
115x3
The entire point of today was to build confidence in receiving the bar. I was not feeling super strong in the overhead position. The 225 were too heavy. I thought after the second, I could do it, but did not get it. Played around with Sots press, I think I may have done some damage to my shoulders...to much risk (sore shoulders/traps for a few days) for not enough benefit...will Sots Pressing 135lbs help with a 220lb snatch? In future, will work toward just OHS 225lbs, probably better...train strength in strength position, less risk of shoulders injuries that may hamper progress. Live and learn.
Friday, December 24, 2010
Snatch
Seated Hip Stretch
Foam Roll
Glute Activation/Hip PreHab
-Glute Bridge 2 feet x15
-X band lateral walks, black band 5x@
-5 Hips cirlces@
-5 Ad/ab hip
-5/5 1 Arm, 1 leg RDL w/ 45lb bell-too much weight, too many reps. Lower back felt it.
Joint Mobility
Olift mobility
Snatch-
95x1
115x1
135x1
155x1
175x1
185x1
195x1
195xF-overthought it, got stuck too far forward
195x1
205x1
215xF-Did not get under it
215xF-did not get under it
215xF-got under it, lost it forward
Olift Mobility
Foam Roll
Glute Activation/Hip PreHab
-Glute Bridge 2 feet x15
-X band lateral walks, black band 5x@
-5 Hips cirlces@
-5 Ad/ab hip
-5/5 1 Arm, 1 leg RDL w/ 45lb bell-too much weight, too many reps. Lower back felt it.
Joint Mobility
Olift mobility
Snatch-
95x1
115x1
135x1
155x1
175x1
185x1
195x1
195xF-overthought it, got stuck too far forward
195x1
205x1
215xF-Did not get under it
215xF-did not get under it
215xF-got under it, lost it forward
Olift Mobility
Thursday, December 23, 2010
Pat M's 30 day, 3 days a week Challenge
Welcome to the Pat M 30-day 3 days/week challenge. The challenge: Only train 3 days a week for the next 30 days. Can you do it for a whole 30 days? Do you have the mental toughness to ignore your addiction to endorphins and cortisol enduced ecstasy?
Give it a shot for 30 days and learn that when you train 3 days a week, you have 3 great workouts a week. Remember, "they", the experts on so-called conditioning for the working man, need you to believe that 5 days a week minimum is what it takes, because it is in their financial best interest for you to train 5days a week and pay them for 5 days a week.
Rules: Only train (run, lift, swing, push, pull) 3 times a week. Do whatever you want..Max Effort Black Box, pick a month from the early years of CrossFit dot com and do that, do your own thing, scale that gym membership to 3 days, only train 3 days a week, it does not matter. On these 3 days, train hard, train toward a goal and then go home.
I will allow and encourage a few extra mobility only session on the other days. Try K-star's mobility WOD, maybe do a yoga DVD, Catalyst Athletics’ Warm Up, Pavel has some great stuff out there. I will include taking a PVC pipe, nothing heavier and practicing; note that word, the Olympic lifts with a PVC pipe only.
"Remember, 3 days a week is optimal, but if one must, 2 days is better than 4 and 1 day is better than 5"-Old Weightlifters Proverb
Give it a shot for 30 days and learn that when you train 3 days a week, you have 3 great workouts a week. Remember, "they", the experts on so-called conditioning for the working man, need you to believe that 5 days a week minimum is what it takes, because it is in their financial best interest for you to train 5days a week and pay them for 5 days a week.
Rules: Only train (run, lift, swing, push, pull) 3 times a week. Do whatever you want..Max Effort Black Box, pick a month from the early years of CrossFit dot com and do that, do your own thing, scale that gym membership to 3 days, only train 3 days a week, it does not matter. On these 3 days, train hard, train toward a goal and then go home.
I will allow and encourage a few extra mobility only session on the other days. Try K-star's mobility WOD, maybe do a yoga DVD, Catalyst Athletics’ Warm Up, Pavel has some great stuff out there. I will include taking a PVC pipe, nothing heavier and practicing; note that word, the Olympic lifts with a PVC pipe only.
"Remember, 3 days a week is optimal, but if one must, 2 days is better than 4 and 1 day is better than 5"-Old Weightlifters Proverb
Wednesday, December 22, 2010
Prehab, Circuits
Seated hip stretch
Foam Roll
Joint Mobility
Olift warm-up/Olift mobility with PVC
Shoulder Prehad
5lb plate in each hand
Tx10
Yx10
Wx10
Ux10
3min TGU w/35lb bell
Then circuit:
20 35lbs KB Swings
25 Push-ups
20 KB Swings
25 Push-ups
20 KB Swings
25 Push-ups
20 KB Swings
Focused on keeping shoulders behind knees and contracting butt.
Seated hip stretch
Foam Roll
Joint Mobility
Olift warm-up/Olift mobility with PVC
Shoulder Prehad
5lb plate in each hand
Tx10
Yx10
Wx10
Ux10
3min TGU w/35lb bell
Then circuit:
20 35lbs KB Swings
25 Push-ups
20 KB Swings
25 Push-ups
20 KB Swings
25 Push-ups
20 KB Swings
Focused on keeping shoulders behind knees and contracting butt.
Seated hip stretch
Question for Matt Lalonde
This is question I just sent to Robb Wolf for his paleo podcast. If anyone reads this, please feel free to comment. I would love to hear contrary positions. This is an exciting topic for me, because I believe we should almost all be taking in some CHO post training to improve our nervous system recovery.
Post workout carbs are usually only discussed for their role in replenishing muscle glycogen. However, it is my position that any significant increase in muscle activity will result in increase utilization of acetylcholine. This will create a deficit in pre-synaptic acetylcholine stores after time. This explain the lack of coordination in all activities following intense exercise (if the training was hard enough).
I postulate that just as activity improves muscle uptake of CHO, it also improves nervous system tissue (neurons) uptake. So, there is a finite period of time to optimally replinish then acetylcholine stores and improve nervous system recovery following training.
This means not just the ability to train sooner, but to think clearer and have coordination to do other physical activity following a training session. Again, I am not so much concerned about the time domain, but the level of nervous system activity. An example would be a 45min heavy Clean and Jerk session. Even though this session may not have touched glycogen stores, doing several C&J at >90% 1RM will fry you for the day.
On to the question.....
What are your thoughts/opinions on the role carbohydrate (CHO) metabolism has on nervous system recovery following intense training?
Yesterday's podcast (21 Dec 2010), talked about adding liquid CHO to help replenish muscle glycogen post training. This seems to be applicable to longer training sessions and this seems to be widely accepted. But, what role does CHO metabolism have on recovery of the nervous system?
CHO metabolism will result in the production of many things, to include Acetyl-CoA. Does intense activity (physical or even mental) that causes an increase in nervous system firing and result in a decreased pre-synaptic acetylcholine levels? Does this decrease acetylcholine levels then cause the lack of coordination, fatigue, etc. common after intense activity? Do you guys think neuronal metabolism of CHO would provide acetyl-coA to combine with choline to replenish these synaptic stores of acetylcholine? If so, could this be a mechanism of improved nervous system recovery, seen with PWO CHO intake?
If we know there is as finite period of time to optimally replenish muscle glycogen with CHO, the PWO, could we assume the same thing about enhance neuronal uptake of CHO post activity?
If so, does this suggest there is a role for PWO CHO in intense lifting sessions, where nervous system involvement is high, but glycogen stores are maintained?
This gets long and if you actually ask this on air, please consider skipping this as I do not want to put words in James Fitzgerald's mouth, but....
Ancedotely, people report less fatigue, increased coordination when consuming CHO post workout. I have appreciated this myself (n=1). OPT stated this on an old CrossFit Radio program (episode 27). I e-mailed OPT this question and he stated he learned this from Poliquin. This statement got me thinking, how can CHO consumption improve CNS recovery....then I remember the Krebs cycle and how acetlycholine is made and came up with this ideal.
Thanks guys,
Post workout carbs are usually only discussed for their role in replenishing muscle glycogen. However, it is my position that any significant increase in muscle activity will result in increase utilization of acetylcholine. This will create a deficit in pre-synaptic acetylcholine stores after time. This explain the lack of coordination in all activities following intense exercise (if the training was hard enough).
I postulate that just as activity improves muscle uptake of CHO, it also improves nervous system tissue (neurons) uptake. So, there is a finite period of time to optimally replinish then acetylcholine stores and improve nervous system recovery following training.
This means not just the ability to train sooner, but to think clearer and have coordination to do other physical activity following a training session. Again, I am not so much concerned about the time domain, but the level of nervous system activity. An example would be a 45min heavy Clean and Jerk session. Even though this session may not have touched glycogen stores, doing several C&J at >90% 1RM will fry you for the day.
On to the question.....
What are your thoughts/opinions on the role carbohydrate (CHO) metabolism has on nervous system recovery following intense training?
Yesterday's podcast (21 Dec 2010), talked about adding liquid CHO to help replenish muscle glycogen post training. This seems to be applicable to longer training sessions and this seems to be widely accepted. But, what role does CHO metabolism have on recovery of the nervous system?
CHO metabolism will result in the production of many things, to include Acetyl-CoA. Does intense activity (physical or even mental) that causes an increase in nervous system firing and result in a decreased pre-synaptic acetylcholine levels? Does this decrease acetylcholine levels then cause the lack of coordination, fatigue, etc. common after intense activity? Do you guys think neuronal metabolism of CHO would provide acetyl-coA to combine with choline to replenish these synaptic stores of acetylcholine? If so, could this be a mechanism of improved nervous system recovery, seen with PWO CHO intake?
If we know there is as finite period of time to optimally replenish muscle glycogen with CHO, the PWO, could we assume the same thing about enhance neuronal uptake of CHO post activity?
If so, does this suggest there is a role for PWO CHO in intense lifting sessions, where nervous system involvement is high, but glycogen stores are maintained?
This gets long and if you actually ask this on air, please consider skipping this as I do not want to put words in James Fitzgerald's mouth, but....
Ancedotely, people report less fatigue, increased coordination when consuming CHO post workout. I have appreciated this myself (n=1). OPT stated this on an old CrossFit Radio program (episode 27). I e-mailed OPT this question and he stated he learned this from Poliquin. This statement got me thinking, how can CHO consumption improve CNS recovery....then I remember the Krebs cycle and how acetlycholine is made and came up with this ideal.
Thanks guys,
Monday, December 20, 2010
Conditioning Circut, Snatch Drills
Seated Hip Stretch
Foam Roll
Joint Mobility
Olift w/u w/ PVC
Conditioning Circuit
20-15-10-5
Hip Extensions
Roman Chair Sit-up (did not exceed 0 degrees)
Swinging Kipping Pull-up (no BFK)
Pause Push-ups (hands off ground, chest on deck b/t reps)
-Of course no time, this is training, not a race. All sets unbroken.
Snatch Drills
3 Position snatch 3x each position
PVCx1
Bar only x2
-Focused on turning my elbows out during the first pull. This was felt in the second pull by how close the bar stayed to my body. Need to focus on keeping the back tight, ala Tommy Kono during the pulls.
PVC Olift mobility
Foam Roll
Joint Mobility
Olift w/u w/ PVC
Conditioning Circuit
20-15-10-5
Hip Extensions
Roman Chair Sit-up (did not exceed 0 degrees)
Swinging Kipping Pull-up (no BFK)
Pause Push-ups (hands off ground, chest on deck b/t reps)
-Of course no time, this is training, not a race. All sets unbroken.
Snatch Drills
3 Position snatch 3x each position
PVCx1
Bar only x2
-Focused on turning my elbows out during the first pull. This was felt in the second pull by how close the bar stayed to my body. Need to focus on keeping the back tight, ala Tommy Kono during the pulls.
PVC Olift mobility
Saturday, December 18, 2010
Snatch
Seated Hip Stretch
Foam Roll
Joint Mobility
Olift PVC warm-up
Snatch: Power to full as the weight went up/
95x1
115x1
135x1
155x1
175x1
185x1
195x1
200x1
205xFx2-both just missed forward in the hole
205x1
210x1-Got it
210xF, missed forward. Stopped there after 3 total misses.
I know my plan from last week was clean, but I wanted to snatch, so I snatched. Many "coaches" would probably say I need to stick to the plan, but I was feeling the need to go heavy and progress from power to full after working light full snatches the last 2 weeks. Happy with getting 210(95kg). The 210 was heavy coming out of the hole.
I started reading Tim Ferris 4 hour body. I like it a lot, but like every other self-help book I have ever read the big aspects I already knew, maybe even do. First thing, minimal effective dose of exercise to get results. I will talk anyone ear off about the difference between therapuetic and lethal dose for medication, I have always extended that to exercise. The second is to always measure. I like that. Every workout have a goal set. Today the goal was snatch heavy and go for 210.
Foam Roll
Joint Mobility
Olift PVC warm-up
Snatch: Power to full as the weight went up/
95x1
115x1
135x1
155x1
175x1
185x1
195x1
200x1
205xFx2-both just missed forward in the hole
205x1
210x1-Got it
210xF, missed forward. Stopped there after 3 total misses.
I know my plan from last week was clean, but I wanted to snatch, so I snatched. Many "coaches" would probably say I need to stick to the plan, but I was feeling the need to go heavy and progress from power to full after working light full snatches the last 2 weeks. Happy with getting 210(95kg). The 210 was heavy coming out of the hole.
I started reading Tim Ferris 4 hour body. I like it a lot, but like every other self-help book I have ever read the big aspects I already knew, maybe even do. First thing, minimal effective dose of exercise to get results. I will talk anyone ear off about the difference between therapuetic and lethal dose for medication, I have always extended that to exercise. The second is to always measure. I like that. Every workout have a goal set. Today the goal was snatch heavy and go for 210.
Thursday, December 16, 2010
Clean Work, Snatch
Seated hip stretch
Foam Roll
Joint Mobility
-10 BE
-10 Swinging Kipping Pull-ups
Olift PVC Warm-up
Clean Complex
2 Halting clean deadlift-working the feel of first pull
2 Hang cleans-feel of second pull focused on big shrug
2 Jerks
2 BTN split push presses-these felt weak.
95-115-135-155lbs
Snatch
95x2
115x2
135x2x2-Again focused on the feel of the movement w/extra attention on the shrug.
Then..
3 Rounds
20 Double Unders
10 ab rollout from the knees.
This finishing circuit was brief, but hard for me. The DUs were broken and since I am pretty inefficient at them, delivered a metabolic whack. This was the point.
Foam Roll
Joint Mobility
-10 BE
-10 Swinging Kipping Pull-ups
Olift PVC Warm-up
Clean Complex
2 Halting clean deadlift-working the feel of first pull
2 Hang cleans-feel of second pull focused on big shrug
2 Jerks
2 BTN split push presses-these felt weak.
95-115-135-155lbs
Snatch
95x2
115x2
135x2x2-Again focused on the feel of the movement w/extra attention on the shrug.
Then..
3 Rounds
20 Double Unders
10 ab rollout from the knees.
This finishing circuit was brief, but hard for me. The DUs were broken and since I am pretty inefficient at them, delivered a metabolic whack. This was the point.
Tuesday, December 14, 2010
Front Squats
Seated hip stretch
Foam roll
Olift PVC mobility 3x@
Front Squat-Pendlay HD bar, beltless, WL shoes
135x5
225x1
255x1
275x1
285x1
295x3-Goal Set. The last rep was tough, stalled coming out of hole, but did get it.
Seated hip stretch
No time for anything else today.
Foam roll
Olift PVC mobility 3x@
Front Squat-Pendlay HD bar, beltless, WL shoes
135x5
225x1
255x1
275x1
285x1
295x3-Goal Set. The last rep was tough, stalled coming out of hole, but did get it.
Seated hip stretch
No time for anything else today.
Sunday, December 12, 2010
Weeks Training
Training plan for this week. It is a "clean" week. Focus on lifts is driving the legs into the floor, finishing the second pull with the traps and quick hands.
"The plan is to keep the plan the plan"-Dan John
Day 1 M/T
FS-goal set 295x3, beltless in WL shoes
Finisher:
DU: 25,20,15,10
Sit-ups 50,40,30,20
Day 2: Th
Clean complex 2-3reps/complex 3 complexes total
Halting Cl DL
Cl Pull-under-elbows up
Jerk
Jerk Push Press-Strong in Jerk position
Snatch:
95x2,115x2,135x2x2-3-Focus on getting the traps involve
Finisher: Ab Roll out 10, DU 20- 3 Rounds
Day 3 Sat/Sun (on call Sunday)
Clean and jerk: Goal Set 245x1x3!
Additional Nonblogged training
10 "Mobility Sessions"
Pull-ups 18/7, 15/10, 13/12 w/20s b/t sets
"The plan is to keep the plan the plan"-Dan John
Day 1 M/T
FS-goal set 295x3, beltless in WL shoes
Finisher:
DU: 25,20,15,10
Sit-ups 50,40,30,20
Day 2: Th
Clean complex 2-3reps/complex 3 complexes total
Halting Cl DL
Cl Pull-under-elbows up
Jerk
Jerk Push Press-Strong in Jerk position
Snatch:
95x2,115x2,135x2x2-3-Focus on getting the traps involve
Finisher: Ab Roll out 10, DU 20- 3 Rounds
Day 3 Sat/Sun (on call Sunday)
Clean and jerk: Goal Set 245x1x3!
Additional Nonblogged training
10 "Mobility Sessions"
Pull-ups 18/7, 15/10, 13/12 w/20s b/t sets
Saturday, December 11, 2010
Snatch Complex, Clean and Jerk
Seated hip stretch
Foam Roll
Joint Mobility
-10 BE
-10 DH Pull-ups
-10 Ab rollout from knees
-10 HSPU
Olift PVC warm-ups
Snatch Complex
3x Muscle Snatch
3x Snatch Balance
3x Sots Press/BHN Snatch Push Press
65-95-115
C&J-focused on shrug, pull under
135x2
155x2
175x2x2
Finisher
Running Skips 100-75-50-25
MU 5-4-3-2-1
Foam Roll
Joint Mobility
-10 BE
-10 DH Pull-ups
-10 Ab rollout from knees
-10 HSPU
Olift PVC warm-ups
Snatch Complex
3x Muscle Snatch
3x Snatch Balance
3x Sots Press/BHN Snatch Push Press
65-95-115
C&J-focused on shrug, pull under
135x2
155x2
175x2x2
Finisher
Running Skips 100-75-50-25
MU 5-4-3-2-1
Thursday, December 9, 2010
Snatch
Seated Hip Stretch
Joint Mobility
Foam Roll
Olift w/u w/PVC
Snatch
95x1
115x1
135x1
155x1
175x1
185x1
195x1-Felt good and fast
205xFx5-5 misses. All to the front, received the bar forward on all.
Post: jump rope with Jack and Kate. Did a few sets of DU, max 20.
It has been a busy, stressful week, but I felt good and felt like snatching today. The 195 felt good, 205 was not happening.
Joint Mobility
Foam Roll
Olift w/u w/PVC
Snatch
95x1
115x1
135x1
155x1
175x1
185x1
195x1-Felt good and fast
205xFx5-5 misses. All to the front, received the bar forward on all.
Post: jump rope with Jack and Kate. Did a few sets of DU, max 20.
It has been a busy, stressful week, but I felt good and felt like snatching today. The 195 felt good, 205 was not happening.
Saturday, December 4, 2010
Deadlifts
Seated hip stretch
Foam Roll
Joint Mobility
Deadlifts WL Bar, WL Belt, barefoot
135x5
225x3
295x1
335x1
365x1
385x5-Goal Set
3 Sets
DU-never got a rhythm
Ab Rollout 10x
Fell pretty good today. I did eat a bit like crap. Rueben Sandwich on wheat with some potato chips for lunch, then a beer, some ice cream and nachos with beans and salsa verde tonight. We will see how the back feels tomorrow.
Foam Roll
Joint Mobility
Deadlifts WL Bar, WL Belt, barefoot
135x5
225x3
295x1
335x1
365x1
385x5-Goal Set
3 Sets
DU-never got a rhythm
Ab Rollout 10x
Fell pretty good today. I did eat a bit like crap. Rueben Sandwich on wheat with some potato chips for lunch, then a beer, some ice cream and nachos with beans and salsa verde tonight. We will see how the back feels tomorrow.
Thursday, December 2, 2010
Snatch
Seated Hip Stretch
Foam Roll
Joint Mobility
Olift w/u w/PVC
Snatch (lbs)
65x2
95x2
115x1x2
135x1x5-#4, felt a little off in landing
Snatch Grip High Pulls (reg grip)
155x2x2
The focus was pull the bar high and turning the wrist over. Next time, focus of driving the legs into the floor, turning over the wrists fast and pushing the bar high....fast hands, fast feet...strong push up...solid pull under.
MU/DU
A few sets of DU, followed by MU.
Back started to feel little twinge, felt like disc stuff. I did eat some sausage, kraut and beef, jsut a little at work and had some ice cream tonight. Maybe something in the sausage...nightshades or gluten? Will see how it develops.
Foam Roll
Joint Mobility
Olift w/u w/PVC
Snatch (lbs)
65x2
95x2
115x1x2
135x1x5-#4, felt a little off in landing
Snatch Grip High Pulls (reg grip)
155x2x2
The focus was pull the bar high and turning the wrist over. Next time, focus of driving the legs into the floor, turning over the wrists fast and pushing the bar high....fast hands, fast feet...strong push up...solid pull under.
MU/DU
A few sets of DU, followed by MU.
Back started to feel little twinge, felt like disc stuff. I did eat some sausage, kraut and beef, jsut a little at work and had some ice cream tonight. Maybe something in the sausage...nightshades or gluten? Will see how it develops.
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