Suffered a nasty ankle sprain last week, Thursday, at work. If you've never worn Classic Style golf spikes before its a lot like wearing High Heels..(not that I know.. I just asked Magner) They aren't very comfortable and are very hard to maneuver in. I was stepping off the last step and about to turn right off of my left foot, which was on a slight decline away from me.. I caught the edge of my shoe and all of my weight was on that same foot which came crashing down sideways.. I heard the loudest pop/snap and immediately felt pain. Luckily, it was only one of the ligaments in my ankle and not all three.. The PT thinks I may have stressed the other two, but only one was seriously torn. He seemed hopefully for a quick recovery since I had good strength and flexibility with my ankle to begin with.. As long as I ice and rest it properly I should be able to start to load it in a week or two using stretch bands, with a max 6 weeks out until I can do quick change of directions stuff or Olympic Lifting.
So that pretty much took me out of the open.. It was a rough weekend mentally.. I hate that something so F'ing stupid has put me on the sidelines during this competition. So after I whined about it and threw myself a pity party, which you better believe included some ice cream. I spent last night trying to get my mind right and get back on track. Kristen and I were writing down and thinking about what exercises I could do and we came up with a program to strength up some of my upper body and core weaknesses while my ankle heals.. Mostly all Pulling and Pushing movements with a lot of core thrown in. I want my Weighted Pull Ups, OH Shoulder Press, and Bench Press to really get strong during this time away from lower body. I will also be doing some proprioceptive work for ankle as well as normal rehab stuff.
In other news... We added a new member to our family, our puppy Cody! He has really been amazing to have around and is one of the funniest, most well mannered dogs I've ever seen. It really helped to have him around this weekend to take my mind off of the ankle and the Open.
We planned out a 4 Day Programming which I will just repeat for the next couple of weeks or until I get the ok to start loading up my legs and ankle flexion. I'll be using a linear progression or changing the reps and set + vary the tempo of certain movements.
A) Stand Shoulder Press 5x5 (test ankle first to see how weight feels overhead)
B1) Incline DB Fly; 3 x 8-10 @ 3010
B2) Strict Ring Dips; 3 x 8
C) Close Grip Slow Push Ups; 3 x 10 @ 30X0
Core Complex - :20 Iso Hold GHD Situp Parallel to ground, rest :10/:30/side of Side Planks and :10 rest x 3 rounds
Results
A: 115 x 5/ 125 x 5/ 135 x 5 x 3 sets
B1) 25lbs x 10/10/8
B2) 8/4-4/3-2-1-1-1
C and Core Complex Complete
February 29, 2012
February 21, 2012
Workout Catch Up
Thursday Feb. 16th
A) Built to 195# High Bar Oly Back Squats 3 x 8 reps
+ 20 Reps @ 145# Just working on high volume low weight sets
B) Back Extensions w/ Iso Holds for 3 seconds at the top for 3 x 10
C) Depth Jumps from 20" Box to a 43" Box - 5x5
Friday Feb. 17th
A) Clean Grip Halting Deadlifts 5 x 3 - 295 x 3/305/310
B1) BB Bent Rows 3 x 8 @ 135#
B2) GHD Situps 3 x 15
C) Sled Pulls - Slow and consistent steps w/ 230# sled 4x40-50m
Monday Feb. 20th
Day 1 Week 1/9 Olympic Lifting with a 10 x 3 Squat Cycle - Emphasis here is to improve my Oly Lifts and Leg Strength
First week is very light and moderate
A) Snacth + Hang Power Snatch + Hang Snatch - 50 - 60% x 5 (95#)
B) Clean + Hang Power Clean + Jerk - 50 - 60% x 5 (135#)
C1) GHD Sit Ups x 15
C2) GH Raises x15 x 3
Wrist felt good here.. First time testing it in about a week. Also hit some golf balls today pain free which is very nice to see. Seems like it should be fine as long as I don't do anything stupid with it early. Still need to watch it and not load it up to heavy just yet.
A) Built to 195# High Bar Oly Back Squats 3 x 8 reps
+ 20 Reps @ 145# Just working on high volume low weight sets
B) Back Extensions w/ Iso Holds for 3 seconds at the top for 3 x 10
C) Depth Jumps from 20" Box to a 43" Box - 5x5
Friday Feb. 17th
A) Clean Grip Halting Deadlifts 5 x 3 - 295 x 3/305/310
B1) BB Bent Rows 3 x 8 @ 135#
B2) GHD Situps 3 x 15
C) Sled Pulls - Slow and consistent steps w/ 230# sled 4x40-50m
Monday Feb. 20th
Day 1 Week 1/9 Olympic Lifting with a 10 x 3 Squat Cycle - Emphasis here is to improve my Oly Lifts and Leg Strength
First week is very light and moderate
A) Snacth + Hang Power Snatch + Hang Snatch - 50 - 60% x 5 (95#)
B) Clean + Hang Power Clean + Jerk - 50 - 60% x 5 (135#)
C1) GHD Sit Ups x 15
C2) GH Raises x15 x 3
Wrist felt good here.. First time testing it in about a week. Also hit some golf balls today pain free which is very nice to see. Seems like it should be fine as long as I don't do anything stupid with it early. Still need to watch it and not load it up to heavy just yet.
February 20, 2012
Update Training Post
Back from a little Blogging Break.
After hearing I won the Paleo Challenge, I went out with Kristen and her friend and had a couple of pints of ice cream to celebrate.. That turned into a few more pints, chocolate bars and other junk food over the next 4 days.. Whatever.. not to upset about it.. Trying to learn moderation.. Not very successful just yet, but I'm working at it.
Training as sort of been all over the place right now..Took about a week off after a brutal leg workout left me hurting for days. Getting some good stuff done just need to find a goal. This got my thinking about my current situation and the situation I'll be faced with in NJ.. I will not be able to train at a crossfit gym in NJ, so I've decided to do an Olympic Lifting Cycle for the next 5 weeks.. I found this program off of www.cathletics.com and it looks to be just what I need.. Lots of Olympic Lifting and skill transfer moves like clean and snatch pulls, halting deadlifts etc.. A big squatting/leg strength emphasis (which I believe is a weak point for me) - high bar back, front, overhead - some assistance work as well as pulling strength,core etc. Looking to get stronger with my legs in this cycle and get as much Oly Lifting in as I can before the move. Then I'll reevaluate where I'm at and decided whether or not to do one more cycle or switch back over to crossfit football training. Once I'm up in NJ, I'll start my 5/3/1 strength cycle with a hypertrophy goal. I want to put on as much muscle as possible and then come back to Naples and really get back into Oly Lifts.. I just really enjoy it. I love how technical it is and how precise you need be with your form. Plus, I feel it has great transferability to my sport.
My last few days of training, like I said, have been all over the place. Lightweight Snatch and Clean n Jerk doubles, High bar back squats for 8-10 reps + 20 rep Back Squat finisher, some GHD work, sled pulls etc. Just doing some fun stuff really.. no focus, just wanted to get back in the gym after some time off and have fun. Trying to get ready for the Open.. I had a little mishap during a clean and the weight crashed down on my wrist while my elbow was caught on my knee.. So my arm had no where to go and my wrist just absorbed all that weight.. Hurt Like Hell. Its been sore for almost a week now. Haven't been able to do any pressing movements. Range of motion is getting a lot better, been icing it every day multiple times a day in an ice bucket. Going to run it through some easy tests this afternoon.. Front rack position, push ups, pull ups and some other light weight movements with a wrist flexion emphasis. We'll see what happens.. Today is the best its felt so I hope this is a sign of a quick recovery and not a lingering problem. Haven't been able to swing a golf club in a week which is a bigger problem than me not competing in the Open.
After hearing I won the Paleo Challenge, I went out with Kristen and her friend and had a couple of pints of ice cream to celebrate.. That turned into a few more pints, chocolate bars and other junk food over the next 4 days.. Whatever.. not to upset about it.. Trying to learn moderation.. Not very successful just yet, but I'm working at it.
Training as sort of been all over the place right now..Took about a week off after a brutal leg workout left me hurting for days. Getting some good stuff done just need to find a goal. This got my thinking about my current situation and the situation I'll be faced with in NJ.. I will not be able to train at a crossfit gym in NJ, so I've decided to do an Olympic Lifting Cycle for the next 5 weeks.. I found this program off of www.cathletics.com and it looks to be just what I need.. Lots of Olympic Lifting and skill transfer moves like clean and snatch pulls, halting deadlifts etc.. A big squatting/leg strength emphasis (which I believe is a weak point for me) - high bar back, front, overhead - some assistance work as well as pulling strength,core etc. Looking to get stronger with my legs in this cycle and get as much Oly Lifting in as I can before the move. Then I'll reevaluate where I'm at and decided whether or not to do one more cycle or switch back over to crossfit football training. Once I'm up in NJ, I'll start my 5/3/1 strength cycle with a hypertrophy goal. I want to put on as much muscle as possible and then come back to Naples and really get back into Oly Lifts.. I just really enjoy it. I love how technical it is and how precise you need be with your form. Plus, I feel it has great transferability to my sport.
My last few days of training, like I said, have been all over the place. Lightweight Snatch and Clean n Jerk doubles, High bar back squats for 8-10 reps + 20 rep Back Squat finisher, some GHD work, sled pulls etc. Just doing some fun stuff really.. no focus, just wanted to get back in the gym after some time off and have fun. Trying to get ready for the Open.. I had a little mishap during a clean and the weight crashed down on my wrist while my elbow was caught on my knee.. So my arm had no where to go and my wrist just absorbed all that weight.. Hurt Like Hell. Its been sore for almost a week now. Haven't been able to do any pressing movements. Range of motion is getting a lot better, been icing it every day multiple times a day in an ice bucket. Going to run it through some easy tests this afternoon.. Front rack position, push ups, pull ups and some other light weight movements with a wrist flexion emphasis. We'll see what happens.. Today is the best its felt so I hope this is a sign of a quick recovery and not a lingering problem. Haven't been able to swing a golf club in a week which is a bigger problem than me not competing in the Open.
February 9, 2012
Thursday Training and Paleo Challenge Day 39
Make up WOD due to Paleo Challenge WOD
21-15-9
Back Squats @ Body weight (185lbs)
Ring Dips
Finished with some Back Ext 2x10 with a 5 second hold at the top.
Also played with some different Pull Ups where I lean back on the down very slow trying to get my chest high and back flat to the ground. Rhomboid Chins
Took me around 9:30. Didn't really push myself here just took my time and keep moving.
Going to start to bring up the intensity here in the next couple of weeks to get my lungs ready for the open..
21-15-9
Back Squats @ Body weight (185lbs)
Ring Dips
Finished with some Back Ext 2x10 with a 5 second hold at the top.
Also played with some different Pull Ups where I lean back on the down very slow trying to get my chest high and back flat to the ground. Rhomboid Chins
Took me around 9:30. Didn't really push myself here just took my time and keep moving.
Going to start to bring up the intensity here in the next couple of weeks to get my lungs ready for the open..
February 8, 2012
Wednesday Training and Paleo Challenge Day 38
Today marks the last day of Crossfit Redline's Paleo Challenge. Went in this morning and did all my measurements with Coach and the results were amazing!!
Starting weight - 205lbs
Today's weight - 187lbs
Pre - Waist Measurement - 36"
Post - Waist Measurement - 32.25"
Pre Umb Skin Fold - 27 or 28
Post Umb Skin Fold - 20
Pre Illiac Skin Fold - 26
Post Illiac Skin Fold - 11
Pre Wod Tester - 3:36
Post Wod Tester - 3:32
Like I said I couldn't be happier with my results, there was nothing more I could do! This is the first time coming off a paleo type challenge were I didn't end up being completely neurotic about my food.. During this time I still partied, drank wine, went out to eat with friends and family... I had a great time. I was just smart about my food choices and didn't over indulge. So I'm going to keep on this track for as long as I can and see where I end up! My ultimate goals are closer today then yesterday!
Today's Workout
A: Hang Power Clean - 3RM - 205 kept it lighter than a true 3RM
+
On the Minute for 10 Minutes
Complete 2 Power Cleans @75-80% of 3RM and 5 Chin Ups
- All Chins and Cleans unbroken @ 155lbs
Starting weight - 205lbs
Today's weight - 187lbs
Pre - Waist Measurement - 36"
Post - Waist Measurement - 32.25"
Pre Umb Skin Fold - 27 or 28
Post Umb Skin Fold - 20
Pre Illiac Skin Fold - 26
Post Illiac Skin Fold - 11
Pre Wod Tester - 3:36
Post Wod Tester - 3:32
Like I said I couldn't be happier with my results, there was nothing more I could do! This is the first time coming off a paleo type challenge were I didn't end up being completely neurotic about my food.. During this time I still partied, drank wine, went out to eat with friends and family... I had a great time. I was just smart about my food choices and didn't over indulge. So I'm going to keep on this track for as long as I can and see where I end up! My ultimate goals are closer today then yesterday!
Today's Workout
A: Hang Power Clean - 3RM - 205 kept it lighter than a true 3RM
+
On the Minute for 10 Minutes
Complete 2 Power Cleans @75-80% of 3RM and 5 Chin Ups
- All Chins and Cleans unbroken @ 155lbs
February 7, 2012
Tuesday Training and Paleo Challenge Day 37
One Day Away from the Finish Line!!!!!
I can taste the Chocolate and Ice Cream.. I've also decided I'm not going to reintroduce almond butter back into my diet. I've lost my taste/craving to eat massive amounts of the stuff so I figure why bring it back if I really don't want it!! Dark Chocolate and Ice Cream on the other will be dropped back in small doses! I still have a long way to go until I reach my goals, but I'm much closer than when I started this challenge. Even if I don't win I feel like I did the absolute best I could do! That's all I can ask for...
Training
A: Bench Press 2,2,2,2,2
185/195/205/220/225/230
+
Paleo Challenge Tester
For Time:
250m Row
15 KBS - 2pood
15 Burpees
15 KBS - 2poos
250m Row
Previous Time 1/6/12 - 3:36
Today's Time 2/7/12 - 3:32
Pretty happy that I beat my last time.. That's all I really wanted to do was tie or beat. Thought I laid down a solid pace last time, I think I just transitioned better from one exercise to the other.
I can taste the Chocolate and Ice Cream.. I've also decided I'm not going to reintroduce almond butter back into my diet. I've lost my taste/craving to eat massive amounts of the stuff so I figure why bring it back if I really don't want it!! Dark Chocolate and Ice Cream on the other will be dropped back in small doses! I still have a long way to go until I reach my goals, but I'm much closer than when I started this challenge. Even if I don't win I feel like I did the absolute best I could do! That's all I can ask for...
Training
A: Bench Press 2,2,2,2,2
185/195/205/220/225/230
+
Paleo Challenge Tester
For Time:
250m Row
15 KBS - 2pood
15 Burpees
15 KBS - 2poos
250m Row
Previous Time 1/6/12 - 3:36
Today's Time 2/7/12 - 3:32
Pretty happy that I beat my last time.. That's all I really wanted to do was tie or beat. Thought I laid down a solid pace last time, I think I just transitioned better from one exercise to the other.
February 6, 2012
Monday Training and Paleo Challenge Day 36
- Rest Day -
Food Log
Meal 1 - Noon - 16 Hour Fast
Hickory Smoked Chicken Breast (6oz), 1 Heirloom tomato sliced and 2 Avocados(12oz)
Meal 2
1 GF Ribeye (8-10oz) and Cauliflower Mash with a side Salad
Food Log
Meal 1 - Noon - 16 Hour Fast
Hickory Smoked Chicken Breast (6oz), 1 Heirloom tomato sliced and 2 Avocados(12oz)
Meal 2
1 GF Ribeye (8-10oz) and Cauliflower Mash with a side Salad
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