1.30.2014 – BJJ

January 30, 2014

Pretty sure we worked a sprawl to backtake sequence.  Need to write these down earlier.

1.30.2014 – Crossfit

January 30, 2014

LII Strength:
Hang Power/Full Clean

LII Conditioning:
OTM x 12 minutes
1 Hang Power Clean
1 Hang Full Clean
1 Thruster
1 Push Press

try to progressively go until you fail; then back off 20-25% for remaining sets

115, 125, 135, 145, then either 125 or 135 thereafter – can’t remember.

1.28.2014 – BJJ

January 28, 2014

First class back since knee/ankle tweak and PRP injections.  Felt very good to be back.

Worked a basic takedown/sprawl sequence – Coach Danny was more focused on getting us to chain moves together than anything else.  Interesting points:

–  Using a knee cut type trap to keep uke from closing his guard from a gramby roll.

–  For a double leg, really lowering level BEFORE firing off that front leg.  Torso should make an L shape in the air, not a diagaonal line.  Also – keep head up.

Tired after first two-a-day in a while.  Will sleep well tonight.

1.28.2013 – Crossfit

January 28, 2014

LII Strength:
Clean Grip Deadlift
2-2-2-2-2

305 lbs.  Used narrower bar, really helped me keep the hook grip.
 
LII Conditioning:
Row 500 meters
-then-
AMRAP 8 minutes:
Overhead plate lunges, 10/leg
10 Ball Slams

35lb ball, 45lb plate.  1:44 on the 500.  3 rounds plus 10 lunges for the rest.  Kind of screwed up the time because I wasn’t paying attention – probably ended up doing less than 8 minutes of work (but I was smoked anyway).

1.25.2014 – Crossfit

January 25, 2014

This was the day after doing Mike’s P90x leg and abs workouts.  My hip flexors were sore until Tuesday.

Lift:

3×8 (each leg) lunges – 2 ea 20kg kbs in rack position

KB Swing sequence:  12-10-8 @ 24, 28, 32, then 28, 32, 36, then 8-10-12 @ 28, 32, 36,

LII Conditioning:
15 minutes:
5 Pull Ups
15 Ball Slams
1 Lap, Walking Lunges
10 Push Ups
1 Lap Bear Crawl
10 Knees to Elbows

Finished three rounds.

1.24.2014 – P90X

January 24, 2014

Did Mike’s P90X leg and ab workouts.  Like an extended sweat.  Definitely had me sore the next day.

Legs:  25 each of leg exercises, 12 reps at 120 on lat pulldown for pullups

01 Legs – Balanced Lunges

02 Legs – Calf-Raise Squats

03 Back – Reverse Grip Chin-Ups

04 Legs – Super Skaters

05 Legs – Wall Squats

06 Back – Wide Front Pull-Ups

07 Legs – Step Back Lunge

08 Legs – Alternating Side

09 Back – Closed Grip Overhead Pull-Ups

10 Legs – Single-Leg Wall Squat

11 Legs – Deadlift Squats

12 Back – Switch Grip Pull-Ups

Water Break (2:00)

13 Legs – Three-Way Lunge

14 Legs – Sneaky Lunge

15 Back – Reverse Grip Chin-Ups

16 Legs – Chair Salutations

17 Legs – Toe-Roll Iso Lunge

18 Back – Wide Front Pull-Ups

19 Legs – Groucho Walk

20 Legs – Calf Raises

21 Back – Closed Grip Overhand Pull-Ups

22 Legs – 80/20 Siebers-Speed Squats

23 Back – Switch Grip Pull-Ups

Abs:  25 reps each of

01 in & Outs

02 Seated bicycles

03 reverse bicycles

04 Seated crunchy FrogS

05 crossED leg/wide leg sit-ups

06 fifer scissors

07 hip rock ’n’ raise

08 pulse-ups (heels to heaven)

09 roll-up/ v-up combos

10 oblique v-ups

11 Leg climbs

12 mason (Kayak) twist

1.23.14 – Crossfit

January 23, 2014

Went to Wisp 1.19-1.21.  Plenty good workout, even just following Zoe around.  Calves in particular are sore.

Lift:

Hang power clean.  Ended up at 4×135.  Basically just a warmup for the sweat.

Sweat:
EMOM 12 minutes:
2 Hang Power Cleans
2 Front Squats
2 Push Press

Made eight rounds at 135, felt lower back hyperextend a smidge on pp, dropped to 125 for last four rounds. 

1.18.2014 – Crossfit

January 18, 2014

Sick on 1.16.

 

Lift:

Deadlift:  2×5 @ 305.  PR.  Can pull more.  Elbows seemed fine.

Sweat:

5 Rounds:
8 Barbell Thrusters
Row 200 meters (sprint)
 
*Rest ~2 mins between Rounds*

Think I went with 95 lbs.  Probably could have gone to 105, but it would have been a work.

1.17.2014 – Injury update

January 17, 2014

Saw Sanders about the elbows.  Seemed confused by the fact that the right isn’t completely healed, and that the left is now starting to hurt.

Said the numbness at night is a separate issue, not much to be done about it other than not sleeping with bent elbows.  Which I guess is fine.

Doc’s advice was to stop babying it (which I probably should have done more of) and see what happens.  Have another appt in five weeks.

1.14.14 – Crossfit

January 14, 2014

LII Strength:
Push Press (4 Rep Max)

145.  Probably can hit 155, but ran out of time.  Turns out this was a PR.  Who knew?

LII Conditioning:
AMRAP 2 minutes:
3 Deadlifts (~@65% of 1RM)
6 Pushups
9 Air Squats

*Repeat for a total of 5 rounds. 1 minute rest between rounds

15 @ 195lbs