Archive for September, 2011

29
Sep
11

09302011

I haven’t fallen off the planet!! I’ve been in a horrible Traffic Collision Reconstruction class for the last four days. Just kill me…..

I did get three workouts in. Didn’t do any strength work. Just wanted to get in the gym and get my butt home…

Monday-

Did the burpee/knees to elbow/row workout that  posted in comments on Sunday night’s post. My time was 23:14. Pretty slow. Burpees in a workout are my goat. I’ll be working on those.

Tuesday-

The sunday workout from One World. It was a lot of knee bending. I wanted to put the knee to the test. It still feels great! No pain at all. I also had a bunch of gym member who took 25-30 minutes to do the workout, so I wanted to see if it was really bad or not.

7 rounds for time of 5 wallballs (20#)/10 medball cleans (20#)/15 d-ball slams (12#)/50′ bear crawl. My time was 12-13 minutes….I forget.

Wednesday-

“Nate”: I got 12 rounds + 1 muscle-up. I just kinda cruised it.

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25
Sep
11

09252011

I know my posting has been spotty for the last few weeks. The problem is that my training has been spotty too. I am ready to start putting the knee back to work this week. I’m still not gonna put it under any load or in any high impact situations (split jerks, box jumps), but bodyweight movements are going to be a go.

It is going to be a rough week because I will be at a cop school Monday through Friday and will have to train after I get back in town. (BTW-I passed all my Corporal tests and think I finished top of the list, but not 100% sure yet.) I’m gonna let Chyna program my workouts this week. I will post them up as I get them. I know we are planing on doing “Nate” together on Wednesday night, but the rest of the programming is still up in the air. Stay tuned……

Here is this week’s strength template for those of you who are healthy. Program your own conditioning as you see fit. This is week #1 of the last 3 week cycle. Shit is gonna get crazy in three weeks……

Monday:

  • Back Squat 60%/5, 70%/4, (80%/4)x4
  • Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Power Clean 75%/4, (85%4)x2
  • Press 60%/5, 70%/5, (85%/5)x3
  • Snatch Pull 95%/3, 105%/3

Tuesday-

  • Front Squat 60%/5, 70%/4, (80%/3)x4
  • Clean 60%/3, 70%/3, 75%/3, (80%/3)x2
  • Clean Pull 95%/3, 105%/3
  • Bench Press 60%/5, 70%/5, (85%/5)x3

Friday-

  • Back Squat 60%/5, 70%/4, (80%/4)x4
  • Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Clean 75%/4, (85%4)x2
  • Push Jerk 60%/5, 70%/5, (85%/5)x3
  • Clean Pull 95%/3, 105%/3
21
Sep
11

09212011

So I got my first prolozone treatment yesterday. It was a freaky experience! My doctor was really cool. I immediately felt comfortable with him. He explained to me my entire MRI and what exactly my issues were. Then came the time for the shot. One full syringe of a collagen/numbing juice cocktail. The needle is so small, that I really didn’t even feel it when it was inserted into my knee.  Squirting all that fluid into my knee felt odd and a little disconcerting, but it was all mental. What was really freaky was when he squirted two whole syringes of ozone into my knee. The joint felt like it was blowing up like a baloon. Not painful…. just weird.  After the injections, the doctor manipulated my knee joint a few times. You could totally hear the squishy sound of fluid and air working throughout the joint. CREEPY!!!

The doc said the knee was going to be sore for 24-48 hours. He was spot on. Once the numbing meds wore off, the knee felt badly bruised, had visible swelling, and caused me to limb. I had limited mobility, so had to miss a SWAT operation this morning and decided to stay home from work. By 3:30, the knee was feeling pretty good. I hit the pool, swimming laps and power walking. All things the doc recommended I do.

Doc says based on my good health, I should heal up quickly. He recommended  I wait four weeks or so before I try to squat under a load. Other than that, I am free to start easing into using the knee point again. I am going to hit some body weight movements this weekend. Likely doing lots of workouts with burpees in them since the reps on the knee don’t have to be really high to kick my ass. Besides. I suck when you put burpees in a workout so the extra burpee work will be good for me. In two weeks I’ll start playing around with prowler pushes and sled drags. In three or four weeks I’ll start playing around with box jumps and thrusters. Doc says if I feel any pain to cease and desist that movement.

Looking forward to getting under a bar again. I’ll be smart and start light. I’m very happy =)

19
Sep
11

09192011

My new friend. The pool at my apartment complex. Today, I did a bunch of upper body and accessory work. Then I power walked around this pool for ten minutes. Tomorrow morning I am going to power walk and swim laps. I suck at swimming so even a few laps will kick my ass. I’m actually diggin’ the pool!

I get my first shot tomorrow afternoon. Curious to see how this plays out with my mobility. I just found out we have a SWAT operation in Oakland Wednesday morning. I committed to the operation, but let the team leader know I will be either limited in mobility or unable to participate. We shall see….

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18
Sep
11

09182011

I’m glad some of you are already seeing results from the strength programming. John is a genius. This shit works. Wait until we start hitting some heavy hard metcons at the end of this cycle. You are going to crush it!

I’ll be hitting the pool tomorrow and working on upper body strength and skill work. Get my first prolozone treatment Tuesday. I’m gonna be smart with recovery. I’m looking forward to getting the knee back to 100%.

For the rest of you healthy folks, here is Week #6-

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Week #3 of second cycle……

Monday- Conditioning Only

For time:

  • 21 deadlifts (225#)
  • 1 rope climb
  • 15 deadlifts
  • 2 rope climbs
  • 9 deadlifts
  • 3 rope climbs

Start rope climbs from seated position on floor.

Tuesday- Strength Only

  • Front Squat 60%/5, 70%/4, (80%/4)x4
  • Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Clean 75%/4, (85%4)x2
  • Split Jerk 60%/5, 70%/5, (85%/5)x3
  • Snatch Pull 95%/3, 105%/3

Wednesday- OFF

Thursday- Conditioning Only

Complete 5 rounds for time of:

  • 5 muscle ups
  • 20 GHD Sit up med ball throws to partner  (12#)

Friday- Conditioing Only (you pick)

Saturday- Strength Only

  • Back Squat 60%/5, 70%/4, (80%/4)x4
  • Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Power Clean 75%/4, (85%4)x2
  • Press 60%/5, 70%/5, (85%/5)x3
  • Clean Pull 95%/3, 105%/3
16
Sep
11

SORRY!!!!

Hey all! I didn’t fall off the face of the planet. I’ve had a very long week that was pretty much go-go-go the whole time with very little sleep. I am wrecked. I basically took the week off from training. I’ll fill you all in and post next week’s programming on Sunday. For now, check out the Prolozone Therapy post I posted on the One World site tonight.

http://crossfitoneworld.typepad.com/crossfit_one_world/2011/09/prolozone-therapy.html

13
Sep
11

09132011

Today had the potential to be all bad… I had to get up at 4:15 am for SWAT training. That meant I got only 4.5 hours sleep. Yuck! When I first woke up,  my back was definitely stiff. Putting on my socks and shoes sucked…. But then things got wayyyyy better! The back is still sore but loosened up as the morning went along.

Later in the morning, my doc sent me my MRI results. No tears! I have a sprained knee and bursitis. He wants me to stay off it as much as possible for 8 weeks. I’m thinking if I stop being stubborn and just become an upper body beast, I can possibly turn 8 weeks into 4 weeks.  At least I don’t need surgery.

Then things got even better…. I passed my corporal test for work. Next week I have the oral board portion. I am feeling a lot better about that then I was feeling about the written test. I’m liking my chances for promotion! So glad they don’t have  a physical agility test. I’m a mess.

Swat training was cool, so all in all, it was a pretty good day. Tomorrow I start my 4-8 week “upper body madness training.” I will continue to post workouts that I would do if I was healthy for those of you who are following the programming.

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