Major’s CrossFit Blog

Day 59/97 9/42 “Rest Day”

Wed, 3 Feb 2010 17:02:35 -0800

Workout Info
Weight: 216lbs!!!! 6 more to go...
Sleep: 45Hours
Health: ehhh
Mood:
Energy:
Stress:
Transportation:

Location:
Compare:
WOD:

Coaching Schedule
6AM -CFV Group Class
11AM -Private

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Rx’d
Snack- Rx’d
Post Wod-
Notes-

Day 58/97 8/42

Tue, 2 Feb 2010 22:50:40 -0800

Workout Info
Weight: 217
Sleep: 4 Hours
Health: Dare I say a little bit better?
Mood: 10
Energy: 5
Stress: 7
Transportation: Drove

Location: CFV@4PM
Compare:
WOD:
A1: 5x15 KBS 2 Pood Rest 20 Seconds
All sets were easy and unbroken
A2: Clapping Push Ups AMRAP Rest 90 Seconds
15-12-10-8-8
Rest 2 Minutes
3 L-Sits for Max TIme Rest as needed
18.4-10-14.7 seconds
Rest 2 Minutes
Max Double Unders 10 Rounds-30 seconds on/ 30 seconds off
28-20-16-17-23-19-19-17-13-25=197 Reps

Coaching Schedule
12PM -CFV Group Class
5:30PM -CFV On Ramp

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Rx’d
Snack- Rx’d
Post Wod- Rx’d (30g prot/ 40g carb)
Notes-

Day 57/97 7/42 “Trying to Get Healthy”

Mon, 1 Feb 2010 23:19:59 -0800

Workout Info
Weight: 219
Sleep: 9 Hours
Health: Not so good!
So basically I have my injury pretty pinned down. I have Piriformis Syndrome, I am working hard trying to fix this thing, I took 4 days off and hated every second of it. I returned to action today and it was great to get a wod in but I am hurting tonight.
Mood: 8
Energy: 4
Stress: 5
Transportation: Drove

Location: CFV@4PM
Compare:
WOD:
Bench Press 5-5-5-5-5 (Heavy but use same weight) rest 1 min
225 for all five rounds
Every set felt easy and I had no issues. This was the first time that I have benched over 200lbs in a few years and it felt great! Had I not been alone in the gym, had a spotter and been healthy I think I would have been doing this workout with about 245-255lbs.
Rest 2 Mins
3 Max Kipping Pull-Up Attempts rest 1 min
1- 34 Pull-Ups 7 Rep PR!
2- 13
3- 9
My pull-ups are definitely improving, damn near becoming a strength. I won’t say that though until I feel confident in my shoulder stamina, that drop off from 34 to 13 reps with a 1 min rest is pretty large and says a lot. I was pretty happy to get 34 reps, but also a little disappointed because I know that I had at least 3 or 4 in me. I just couldn’t use a powerful kip to get up there because of this stupid injury. The pain just got to be to much...
Rest 3 Mins
3 Rounds For Time
500m Row
20 Ring Dips
30 Double Unders
16:14
For some reason this wod just wrecked me today. The rowing was really uncomfortable due to my injury and I could not push it. The ring dips sucked as always, even the DU’s were draining. I think it was just a combination of feeling like shit, injury, low energy and first day back. In any case I felt like shit afterwards and it took me awhile to recover. Guess it has to be this way sometimes.

Coaching Schedule
6AM -CFV Group Class
7PM -CFV On Ramp

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Rx’d
Snack- Rx’d
Post Wod- Rx’d (30g prot/ 40g carb)
Notes-

Day 55/97 5/42 “Active Rest Day @ UCLA Strength & Conditioning Coaches Clinic”

Sat, 30 Jan 2010 20:20:41 -0800

Workout Info
Weight:
Sleep:
Health:
Mood:
Energy:
Stress:
Transportation:

Location:
Compare:
WOD:

Coaching Schedule

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Rx’d
Snack- Rx’d
Post Wod-
Notes-

Day 53/97 3/42 “Getting to know wall balls”

Thu, 28 Jan 2010 01:10:52 -0800

Workout Info
Weight: 218lbs
Sleep: 8 Hours
Health: Ass/back hurt today/ankle is much better
Mood: 8
Energy: 6
Stress: 4
Transportation: Drove

Location: CFV @1PM
Compare:
WOD:
Hang Power Clean + Push Press 5x2 (rest 3 mins)
155-175-185-195-205
Rest 5 mins,
6 Sets AMRAP Wall Balls in 1 minute (20#) (rest 1 min)
(goal is unbroken wall balls each minute for all 6 rounds)
27-26-23-22-22-22=142
Pretty dissapointed with my numbers today. It had nothing to do with effort, I was just in serious pain and pushed it as hard as I was capable of. The Clean & push press should have ended at least at 225 & the wall ball sets should have all been over 25 reps if not closer to 30.

With this is in mind I have a rest day tomorrow and now on Saturday. Tomorrow I will be traveling to Santa Barbara to visit CPC & Traver for some much needed treatment! Depending on how I feel I will get a sports massage from Katie either tomorrow night or Sunday. I have decided that I need to get this stupid injury fixed, and if that means resting it than thats what I will force myself to do. I’ll keep you updated!

Coaching Schedule
10:30AM -Private
12PM -CFV Group Class

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Rx’d
Snack- Rx’d
Post Wod- Rx’d (40g prot/ 50g carb)
Notes-

Day 52/97 2/42 “Double Day”

Wed, 27 Jan 2010 22:53:29 -0800

Workout Info
Weight: 220/218lbs
Sleep: 5 Hours + (2 Hour Nap)
Health: Thank you for stretching me this morning Katie!
Mood: 9/8
Energy: 7/4
Stress: 3/5
Transportation: Drove/Drove

Location: CFV @7AM & 3PM
Compare:
WOD:
Part 1
A1: 500m row @70% x 3 (rest 2 mins)
1:49
A2: 500m row @80% x 3 (rest 2 mins)
1:43
A3: 500m row @90% x 3 (rest 2 mins)
1:37

So apparently I am an idiot and should not do math at 5:30AM cause I did some funky math. I did 1:49 (correct), 1:43 (incorrect/should have been 1:41), & 1:37 (incorrect/should have been 1:33). I was pretty damn tired this morning so I will use that as my excuse!
Back to the wod, it was pretty tough. I found that I could pace myself pretty well at 70 & 90%, but not so much at 80%. This would have been a little more difficult had I done my math correctly but I think that I would have been ok. Next time I will do the math the night before... Overall this was a great wod and I felt great after I recovered!

rest 6+ hours

Part 2
4 Rounds for time
20 Pull-Ups
25 Walking Lunges
7:50
This was a quick one, but a very potent one. You don’t realize how much you use your legs when you keep. The first 20 pull-ups were solid and unbroken, after that it was 15, 10 & 5 that I started with. Those lunges really began to hurt after the first round. I suspect that has a little something to do with the 4500 meters I rowed in the morning...? The shoulders were also pretty worked from the row.. Another great wod!

CJ thank you! Your programming is awesome and if I survive, it will go far in making me the best crossfit’er I am capable of being!

Coaching Schedule
6AM -CFV Group Class
5PM -CFV Group Class
6PM -CFV Group Class

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Got talked into going to BJ’s
Snack- Rx’d
Post Wod- Rx’d (30g prot/ 50g carb)(35g prot/ 40g carb)
Notes- My diet has truly been shit for the last 10 days. Usually its solid for the first part of the day but for some reason we have been eating out a lot lately for a lot of different reasons and it is starting to mess with me. I am going to stop this habit before it gets out of hand!

Day 51/97 1/42 “HSPU’s”

Tue, 26 Jan 2010 22:36:52 -0800

Workout Info
Weight: 221lbs
Sleep: 9 Hours
Health: Lower back and ass hurt pretty bad today. Ankle is better though and the swelling has decreased dramatically.
Mood: 9
Energy: 7
Stress: 5
Transportation: Drove

Location: CFV @1PM
Compare:
WOD:
AMRAP in 12 minutes
Hand Stand Push Ups
30 in 9 Minutes TAP OUT
then,
3x10 K2E’s rest 1 min

Today sucked! I guess part of the deal with this injury is that somedays it just really hurts, and today was one of those days. I actually had to stop during the workout because I was in so much pain. The HSPU’s themselves didn’t really hurt but the motion to get into the handstand and then the landing was very painful. I attempted to k2e and decided that I was done! I hope tomorrow will be better....

Coaching Schedule
10:30AM -Private
12PM -CFV Group Class

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Rx’d
Snack- Rx’d
Post Wod- Rx’d (30g prot/ 10g carb)
Notes-

Day 48/97 20/21 “OPT Big Dawg Challenge #3”

Sat, 23 Jan 2010 18:21:06 -0800

Workout Info
Weight: 218
Sleep: 9 Hours
Health: Katie’s Thoughts (Doctor Agreed-Going to PT)
You experience the most pain where gluteus max overlaps gluteus medius. Although you have great sensitivity along your entire sacroilliac(SI) joint and Illiotibial tract(I.T. Band). The I.T. Band as well as the tight glute is the primary "problem" but your psoas is very tight, creating a slight anterior pelvic tilt, thus making the back side seem even tighter.
Mood: 10
Energy: 9
Stress: 3
Transportation: Drove

Location: CFV All DAY
Compare:
WOD:
WOD 1
3 sets of 15 OHS
165lbs.
Watch Video Here
I really had no idea what to expect going into this wod. The heaviest I had ever gone for more than 5 reps on an OHS was 120lbs for 20 reps during the lumberjack memorial wod. Perhaps my biggest overall weakness is my shoulder endurance, or lack there of. My shoulder strength is fairly average but my stamina is truly weak! I honestly believe that I could get my body weight about 8-10 times, but that didnt cut it today. It is a fine line for me when using my shoulders, I have to make sure I get plenty warm but at the same time I must be extremely careful not to fatigue them. I felt like I was pretty warm and felt like I was being conservative by starting out with 165lbs., but for whatever reason on the 13th rep my right shoulder caught and caused me to become very unstable. The 14th rep was ugly and on the 15th rep (will post a video soon) I could not support the weight with my shoulders and ended up holding on to long and the weight ended up landing on my right ankle as I laid on the ground. That felt really nice :) Now my ankle is somewhat black and is swollen as hell!

I ended up dropping to 155lbs for my second set and got it with no problems. Then debated but in the ended decided to just get the 165 and I did! Again, with no problems in fact it was easy. So who knows, was I mentally not prepared/weak on the first attempt, not warm enough or was it just bad luck that my shoulder caught.....

WOD 2
2K row and AMRAP Double Unders in 10 minutes
7:04.5 63 DU’s
Watch Video Here
After my perceived failure on the the 1st wod I probably did not take as much rest as I needed going into this one. In reality I was just ready to get on with it! This was one damn tough wod though and was a great test, and one that I almost passed.... I got a fairly solid time on the row, but really, there is no excuse for me not to go sub 7 on this thing, especially with my size. A second can be an eternity on the rower, but looking at that time and those 4 seconds truly haunts me! This was also only my second time doing a 2k row, the first time was about 3 or 4 months ago and was part of a 3 wod day for me. My time today ended up being a 40 second PR....

WOD 3
50 CTB chin ups
50 push up burpees
6:36
Watch Video Here
This was the most painful wod for me today. The first 40 or so pull-ups felt ok, but the last few started to really hurt my lower back/ass. Then, every burpee was pretty painful and or uncomfortable. I am not to disappointed with my time but I definitely think that if healthy my time would have been 40-60 seconds faster.

Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time
Scoring:
- wod 1; points/placings awarded for highest load lifted in # for 15 reps in one set (i.e. 185# x 15 beats 115# x 15)
- wod 2; points/placings awarded for highest double under reps and low time for row (i.e. 2 workouts to score, 1 for lowest row time, 1 for highest double under reps)
- wod 3; points/placings awarded for lowest time (i.e. 3:30 beats 4:30)
Points:
Males:
- if you can in one set perform 15 OHS with your bodyweight, score a sub 7 min row, and perform wod 3 under 4:15; you will move onto Sunday; all of these criteria have to be met in order for you to move on.
Females:
- if you can in one set perform 15 OHS with 65% of your bodyweight; score a SUB 8:00 row, and perform wod 3 under 8 minutes, you will move onto Sunday; all of these criteria have to be met in order for you to move on.

Coaching Schedule

Food Log: As prescribed (rx’d) or I will notate how I deviated.
Breakfast- Rx’d
Snack- Rx’d
Lunch- Rx’d
Snack- Rx’d
Dinner- Not so much....
Snack- lol....
Post Wod- Rx’d!
Notes-