January 17, 2011

Dreadmill, 4.25 miles, 30 minutes or so

2 rounds
lateral cable crunches, 150#, 15 on a side
good-mornings, 45#, 15

January 13, 2011

5 minutes on the pop-cycle, just no boredom tolerance today.

3 Rounds
Gravitron Pull ups/Dips, 40%, 12, 10, 8
Blast offs, 12, 10, 8

3 Rounds
push ups, 12, 10, 8
supine rows, 12, 10, 8
split squats, 12, 10, 8

2 rounds
Farmers Walk, 80#, 85#
4 Way neck machine, 150, 4x4
Lateral Cable crunches, 10 per side
Farmers Walk, 80#, 85#

3 rounds, internal/external rotations, 10#, 10 reps
1 set of vertical rotations, scapular plane, 20 reps, 2.5#

2 rounds
wrist/reverse wrist curls, 30#/15#, 10

While no work out to write home about it does mark some progress. I'll take that to mean I'm back in the game. Not where I left the game, but, back in none-the-less.

January 12, 2011

pop-cycle, 100 calories

3 rounds
Gravitron, 40% assistance
pull-ups, 10, 8, 6
dips, 10, 8, 6
split squats, 10, 8, 6

3 rounds
Supine rows, 10, 8, 6
push ups, 10, 8, 6
box ups, 10, 8, 6

3 rounds
Farmers Walk, 80#, 85#, 90#, 75 ft
4 way neck machine, 150#, 4x4
rnd 1: Hanging Knee raises, 20; rnd 2: Glute-ham sit ups, 10; rnd 3: lateral cable crunches, 150#, 15 per side
Hyper-extensions, 15, 15, 15
Farmers Walk, 80#, 85#, 90#, 75 ft

3 sets
internal/external rotations cable stack neutral position, 10#, 10

2 sets
wrist/reverse wrist curls, 25#/10#, 10
wrist roller, 10# up and down

January 10, 2011

1 mile Dreadmill, 4.5 mph

2 miles elliptical thingy, 75rpm (?)

1 mile stare-stupidly-master, 60 spm

Glute-ham sit-ups, 10
hyper-extensions, 15

hanging knee raises, 20
hyper-extensions, 15

Side cable crunches, 150#, 15
hyper-extensions, 15

wrist roller, 10# up/down 2x
wrist curls/reverse, 25#/10#, 10 reps 2 sets

January 7, 2011

Dreadmill 3 miles

3 Rounds
Cable Crunches, 150# 15, 15, 15
Good Mornings, 95#, 10, 10, 10

January 6, 2011

15 minutes on the pop-cycle

3rounds, 10, 8, 6
Gravitron, pull ups and dips
Blast offs

3 rounds, 10, 8, 6
Push ups
Supine rows
Split leg squats

3 Rounds
Farmers Walk, 75#, 80#, 85#
4 way neck machine, 150#
Hanging knee raises, 20, 20, 20
hyper-extensions, 10, 10, 10
Farmers Walk, 75#, 80#, 85#

3 rounds
internal/external rotations, 10#, 10, 10, 10
wrist/reverse wrist curls, 10# and 25#, 10, 10, 10

January 5, 2011

Noon hour, M, set up a basic barbell training session for folks, I helped as much as my shoulder would permit.

Male offspring had Indoor Track practice, so:

3.1 miles on the elliptical thingy

3.1 miles on the starestupidlymaster

3 Rounds
Farmers walk, 75#, 80#, 85#
4 way neck machine, 150#, 4, 4, 4
Roll outs, 5, 5, 5
hyper-extensions, 15,15,15
Farmers walk, 75#, 80#, 85#

internal/external rotations, 10#, 10
wrist roller, 10# 1x

January 4, 2011

5 miles on the Popcycle

3 rounds, 10,8, 6
Gravitron Pull ups and dips,
Blast offs

3rounds, 10, 10, 10
Cable Stack Internal and external rotations
split squats

3 rounds
Farmers Walk, 75, 80, 85, 75ft or so
4 way neck machine, 150#, 5,5, 4
Hanging Knee raises, 20, Glute and ham sit-ups, 10, Cable crunches, 30
hyper-extensions, 15, 15, 15
Farmers Walk, 75, 80, 85, 75ft or so

Wrist curls/reverse wrist curls, 25# and 10#

January 3, 2011

Dreadmill, 3.25 miles, 500 calories

75# Farmers Walk
4 way neck machine, 150#x5
Standing Cable Crunches, 30
hyper-extensions, 10
75# Farmers Walk

80# Farmers Walk
4 way neck machine, 150#x5
Standing Cable Crunches, 30
hyper-extensions, 10
80# Farmers Walk

New Years

Can you spell T-R-A-I-N-W-R-E-C-K?

So, the question becomes why, first? Injury, exhaustion, and lack of vision. Exhaustion first, is from emotional tension, and second from over training. Injury probably derives from that, though it is a subject unto itself. Lack of vision or, doing the same-thing over and over and expecting different results, my definition of stupidity. Or, since we are speaking of me, lack of attention since I'm not stupid,... much.

What is the role of rest? How much is enough? When does rest become laziness, or an excuse for laziness? I've often said, "I'll rest when I'm dead." But, that isn't practical, my body is changing as is my soul. Perhaps I am this body for awhile longer and so I need to make my peace with it and myself. I perform better when I have enough rest. So, I make it a resolution to explore what that means, and to try and be practical about getting enough rest.

Injury, fundamentally this was my fault, but, it didn't help that 2 doctors and 1 chiropractor missed the real issue. I've been doing PT for several weeks, and at our second session the PT had the insight that my shoulder was subluxed, down and forward. He worked it back into place and immediately I began to improve. Certainly, I've symptoms of impingement but causally they are related to the partial dislocation. In fairness I missed the sublux, mostly because for me their was no single event, but several over several days. So, this injury is a priority, first of rest and healing and second of rehabilitation.

Vision: I enjoy power lifts, and O-lifts, hence why I do them, but, what do they have to do with my recreation? How do they prepare me for backpacking or canoeing? And given when I go heavy I generally come away with serious fatigue and minor injury that sets me back, why do I obsessively pursue them? How can I modify the things I've learned from CrossFit, BodyTribe, and the Functional Fitness scene, and combine them with the Adventure Racing stuff, to create an approach that works for me?