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Workout Journal - July training session #8
Trained my wife this morning. What was done:
Lots of corrective shoulder/scap activation stuff - looking for proper (reasonably) scap movement. Used valslides for core. Then:
*Power: DB clean and presses (light just to get the pattern)
*Strength:
- Valslide rev. lunge with SA overhead dumbbell + pushups (focused on scap contraction during eccentric movement)
- KB deadlift + band squat pulls
*Metcon: Jump rope + Skater hops + 80m sprints - ~15:15 x3rounds
Now for me - what was done:
*RAMP + Core: TGU’s (@24kg) + should rotation work (Gray Cook) - 3x3ea + Static bottom up overhead hold for time
*Core: Half-kneeling chops and lifts - 2x8ea
*Power: Snatch (@135#) - 2x5
*Strength:
- Overhead squat (@135#) + Pushups - 3x8/12
- Double KB deadlift + Barbell row (@135#) - 3x12/12
*MetCon: Medball slams + High box jumps - 20:40 for 10min
THEN 1 attempt at Battling Rope Ring the Bells for 20reps in <20sec. Failed. Try again tomorrow.
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– Pablo NerudaNow we will count to twelve
and we will all keep still.For once on the face of the earth
let’s not speak in any language,
let’s stop for one second,
and not move our arms so much.It would be an exotic moment
without rush, without engines,
we would all be together
in a sudden strangeness.Fishermen in the cold sea
would not harm whales
and the man gathering salt
would look at his hurt hands.Those who prepare green wars,
wars with gas, wars with fire,
victory with no survivors,
would put on clean clothes
and walk about with their brothers
in the shade, doing nothing.What I want should not be confused
with total inactivity.
Life is what it is about;
I want no truck with death.If we were not so single-minded
about keeping our lives moving,
and for once could do nothing,
perhaps a huge silence
might interrupt this sadness
of never understanding ourselves
and of threatening ourselves with death.
Perhaps the earth can teach us
as when everything seems dead
and later proves to be alive.Now I’ll count up to twelve
and you keep quiet and I will go.
Perhaps the earth can teach us
as when everything seems dead
and later proves to be alive. -
Dr. Covey, you my friend, were the transition person. Your insight, your mentorship, your leadership, and your compassion will be greatly missed.
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CF Affiliate winners rep SL,UT. Nice job Utes.
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Probably my favorite ad ever…here’s to the crazy ones.
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Workout Journal - July training session #7
ViPR training today. Lots of new patterns. Focusing on “shift” training by Michol Dalcourt. If you haven’t checked it out, you should. This should be a regular part of your training.
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RUN FOR FUN??? What the hell kinda fun is that?
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Workout Journal - July training session #6
WAIT DOES THAT SAY SLOSH PIPE??? Ya, that says slosh pipe. Hey, tomorrow is ViPR - shift training - how does that sound? Fun AND interesting…and slightly difficult.
Smile…this is fun.
What was done:
*RAMP: Foam roll + TGU @32kg - 2x3ea + Ladder drills - 2x5ea + Slosh pipe - 2x60s
*Power: Hang clean - 3x5
*Strength:
- Front squat + Face pull - 3x10/10
- SL KB deadlift + SA KB push press - 2x8ea/8ea
- TRX pull&twist + Split stance rope waves (3 patterns) - 3x10ea/40ea
*MetCon: 18# medball tosses (frontal/sagittal) - 5x12 (or ~6min total time)
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Workout Journal - July training session #5
What was done:
*RAMP: TGU’s - 3x3ea - 24kg
*Core: Medball lift toss and chop throw - 2x8ea
*Power: DB SA Snatch 2x5ea
*Strength:
- RDL - 2x10
- Incline bench - 2xMax@135#
- Pistol squat (w/counterbalance 6#) + Chinups - 2x8ea/10
- DB SA overhead rev. valslide lunge + Airex SL deadlift pattern + SA valslide pushups - 3x10ea/3ea/10ea
*MetCon: Rowing 1:1 (1min) for 5 rounds at 40-50 strokes/min
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Post Whole 30 Blood work - cholesterol trending down
Post Whole30 update: Got my bloodwork back. Here’s the 18 mo trend: 01/2011-01/2012-07/2012
Total CHO: 245-239-203
Triglycerides: 233-112-80
Stoked about that.
On another note: Grains and legumes messed me up. Dairy was fine. I’ll be limiting grains and legumes indefinitely. I’ll try doing just oats, rice, and quinoa to see if it’s maybe some gluten intolerance. -
Workout Journal - Planned intervals
*RAMP + Core: TGU + Double KB overhead static hold - 3x3ea/1min
*Circuit 1: 15:15 for 10min
- 20kg KB Snatch - alternating every 5
- Pushup
- Speed jump rope
*Circuit 2: 15:15 for 10min
- 20kg KB Swing
- Black JC band rows
- Broad jump burpees
Sprints: 20 uphill sprints (20 yards) for time
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Workout Journal - July training session #3
What was done:
*RAMP + Core: TGU (20kg) + Farmer carry - 3x3ea/50ft
*Power: Barbell snatch - 10x1
*Strength:
- Barbell overhead squat - 2x5
- Bench press + Double KB deadlift - 3x8-12
- Rack KB rev. lunge + Aussie pullup + Barbell squat press - 2x8-12
Metcon:
- Rowing + battling rope waves (alternating patterns) - 20:40 for 10min
- Rowing sprint - 500m (<1:40)
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Reintroduction of grains - Post Whole 30
One day on grains and my knee is tight, where it hasn’t been all month. How’s that for a reason to cut grains for good?
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Reintroduction of dairy - post Whole 30
I welcome advice or thoughts here - So I reintroduced dairy the other day. Here’s the rundown - keep in mind, some of this stuff maybe circumstantial:
- A little bit of periodic, mild gut discomfort
- Some poor sleep (likely from caffeine the first night, but subsequent nights haven’t been great either)
- No energy change as far as I can tell
- No mood changes as far as I can tell
- No GI/BM changes, other than noted above
- No water retention or joint inflammation to speak of
Thoughts? My self-assessment is that I’ll probably limit dairy permanently. Bummer cuz stinky cheese and ice cream are two of my favorite things in the world. :)
Next up, grain. My suspicion is that this one will cause me the most problems. I’ve done some research into my family history and my great uncle and my grandmother (likely) suffered from celiac disease. Plus, I’ve not had to take Aleve once since going on Whole 30 and it didn’t return with dairy.
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Juicy Fruit. The Original. Pineapple, banana & peach. The 3 amigos in my belly topped with cinnamon. (Taken with Instagram)
Sounds delish.
