February 2010
24 posts
Lifting Plan 2/1/10-2/5/10
Again, last week’s “Amateur” strength training from Crossfit Football. Monday: Back Squat 3x5 Tuesday: Pullups 3x max reps - 40 lb assist Wednesday: rest Thursday: Power Snatch 6x2 Friday: CF Football Total- Power Clean 1 rep max Squat 1 rep max Bench 1 rep max Deadlift 1 rep max
Feb 1st
January 2010
22 posts
2 tags
WatchWatch
How to foam-roll your quads.
Jan 31st
4 tags
Gym 1/30/10
Power Clean: 3x 95 lbs 3x 95 lbs 3x 95 lbs 3x 95 lbs 3x 95 lbs (tiring, but felt strong) Push Jerk: 3x 65 lbs 3x 75 lbs 3x 85 lbs 3x 95 lbs 3x 105 lbs (tough) Metcon: 5 rounds of 5 deadlifts, 10 burpees. I started out with the deadlifts at 185 lbs, but after just the first 3 I realized I’d probably end up pulling something, so I took the 25 lb plates off and finished...
Jan 30th
“Reliance on willpower reveals a profound distrust of one’s self. We seem...”
– Livable Low Carb: Book Review: The Yoga Of Eating
Jan 30th
1 tag
More on Barefoot Running (Conditioning Research) →
Land gently on your forefoot and gradually let the heel come down * Transition slowly * Stretch your calves and Achilles tendon * Don’t do anything that causes pain * Listen to your body and run totally barefoot to learn good form * Buy minimal shoes that lack high heels and stiff soles * Consult a doctor
Jan 29th
2 notes
3 tags
Gym 1/28/10
Back Squat: 5x 120 lbs 5x 120 lbs 5x 120 lbs (felt good) Bench Press: 5x 90 lbs 5x 90 lbs 5x 90 lbs (felt good) I jogged to the gym in my Vibrams. My knees were pain-free, but my calves were starting to hurt by the end. Good progress!
Jan 29th
1 tag
Physical Therapy 1/28/10
I went in for my deep tissue massage today. It was painful as always. My traps were surprisingly tight, I hadn’t even realized they were hurting until my therapist started working on them. I’m guessing it’s from the deadlifts rather than the usual- stress. My hamstrings were also very tight, probably also from the deadlifts. My quads were the worst, as usual. My left quad was actually a little...
Jan 29th
Jan 28th
2 tags
“Kinematic and kinetic analyses show that even on hard surfaces, barefoot runners...”
– Foot strike patterns and collision forces in habitually barefoot versus shod runners (Nature)
Jan 28th
3 notes
2 tags
Lemon and Lime Gateau (Livable Low Carb) →
100 grams of ground almonds 6 medium egg yolks 2 lemons minimal sweetener, e.g., stevia vanilla 200 ml of double/heavy cream 1 lime
Jan 27th
1 tag
Gluten: What You Don't Know Might Kill You →
Jan 27th
3 tags
Gym 1/26/10
Deadlift: 5x 135 lbs 5x 155 lbs 5x 165 lbs 3x 175 lbs (gassed) Strict Pullups: 30 lb assist x2 40 lb assist x2 50 lb assist x3 (weak grip) Metcon: 3 rounds of 50 double-unders and 50 back extensions. It took me around 16 minutes. (forgot to check the clock when I started.) So with the past two days’ worth of the bar work and pullup work… plus the good...
Jan 27th
1 tag
Jan 26th
3 tags
Gym 1/25/10
Back Squat: 5x 115 lbs 5x 115 lbs 5x 115 lbs (pretty easy) Shoulder Press: 5x 55 lbs 5x 55 lbs 5x 55 lbs (really tough) Metcon was… hang power clean, front squat, push press, back squat, push press, repeat 7 times without letting go of the bar. I did this with just the 45 lb bar, a total of 4 times with 90 seconds rest in between. My grip is killing me!
Jan 26th
Jan 26th
Metcon Workouts
So one of the challenges of working out at the Y is figuring out how to do metcon workouts that require lots of equipment or space. For instance, if a workout requires running and lifting, I’d have to get to a treadmill for the runs and hope that someone doesn’t take over my bar while I’m gone. Not to mention I don’t think that running anything less than 400m on a treadmill...
Jan 25th
2 tags
Competitor Profile - Miranda Oldroyd (2010... →
This chick is pretty much exactly the same age, height, and weight as me. Somehow I don’t think we have the same body composition though… Age - 27     Height - 5’6”     Weight - 142 Fran - 3:50 Filthy 50 - 24:04 Helen - 10:20 Cindy - 20 30 Muscle-ups - 8:37 Deadlift - 300 lbs Shoulder Press - 110 lbs Back Squat - 3x205 lbs Snatch - 125 lbs Over Head Squat - 135...
Jan 25th
1 tag
Chicken and Veggie Roll-ups (Everyday Paleo) →
I believe that I have everything I need to give this recipe a try… I’ll just need to pick up some zucchini! 4 chicken breasts cut in half 3 carrots cut into strips 3 zucchini cut into strips 3 tbsp olive oil 1/2 tsp sea salt palm full of fresh minced rosemary crushed black pepper to taste 8 slices of bacon 1/2 cup chicken broth
Jan 25th
Lifting Plan for the Week
My lifting plan for the coming week is actually last week’s “Amateur” strength training from Crossfit Football. Monday: Back Squat 3x5 Shoulder Press 3x5 Tuesday: Establish current Dead Lift 5 rep max Pullups 3x max reps - will probably use 10 lb assist Wednesday: rest Thursday: Back Squat 3x5 Bench Press 3x5 Friday: Power Clean 5x3 Push Jerk 3/3/3/3/3 (add...
Jan 25th
1 tag
Jan 25th
1 tag
Jan 25th
4 notes
Jan 24th
1 note