Rest Day....

...finally! Ha!

HSPU day 50 (14-10-10-16)
Woo! Done! I'm going to give my shoulders as much of a rest as the WODs will allow for a week or so and see if I can get 20 consecutive HSPU. My current PR is only three reps less, so it should be doable.

Today is cleaning day, and the second of my 3 days off (of work, not CF).

In other news, 15 days until I make the long drive back to California on leave! Can't wait to be able to work out with my brother, Kenda, and the as-of-yet CF virgin David. It'll be a lot more motivating than my usual workouts out here, since noone here seems to be interested in working out out with me or even giving CF a try.

WOD 021809

HSPU day 49 (17!-15-11-6)
One day left! I think I'm going to try for 20 consecutive HSPU about a week or two after the challenge is over, just to satisfy my ego. Haha

CFWUx2 minus dips

Back Squat 5-5-5
1.195# 2.205 3.210x4 (failed last rep)

5 rounds for time:
95# Sumo Deadlift High Pull, 10 reps
10 Ring Dip

Time: 5:56

Dahyumm!! That was a great time for the WOD. I'm impressed with my own awesomeness! Haha...

Squats, though...I'm only marginally satisfied with the progress. It's better than I've been doing. I'll stay at 210 for my 3x5's until I can complete that last rep.

So I had a run-in with my nemesis yesterday...

...and her name is Fran. She beat the hell out of me, but I managed to get a pretty damn good PR out of it.

HSPU day 48 (13-10-10-8-8)

WOD 021709
CFWUx2

"Fran"
21-15-9 for time:
65# Thrusters
Pull-ups

5:25

Happy with that! I'll stay at this scaling, though, until I get my time down closer to 3 minutes.

So I've been a bit lazy lately...

But I'm getting back on the wagon today. Part of it was the need to recover from the combination of consecutive ME days and other work stuff, but there was a laziness factor in there.

HSPU Day 47 (16!!-11-12-8)

AM
3 Rounds:
5 Kettlebell Snatches per arm - 1 pood


NOON (ish)
CFWUx2 minus pull-ups
"Cindy"
AMRAP 15 min:
3 Pull-up
6 Push-up
9 Squat

Rounds: 19

I was going to go all 20 minutes, but around round 11 I started to get this pain right above the back part of my right hip. It felt tight and the pain was dull during the pull-ups and push-ups, and it would get sharper during the squats. It got to the point where it was too painful to do more than 2 squats in a row, so I had to cut the workout short. I've never experienced anything quite like it.

...and now, the pain has all but gone away. What the heck?!

PM
Stretching
Handstand work
L-sit holds on rings
Pull-ups

Got a little behind in my posting...

021109:
CFWUx2

Deadlift 1-1-1-1-1-1-1
225#/275/295/315/335/345/355(PR)

205#x20

That was one hell of a push. Er...pull. My form started wonky on that last rep, but I managed to fix it mid-pull.

021309

CFWUx2, HSPU instead of dips

Front Squat 3-3-3-3-3
135#/145/155/165/175 (failed 2nd rep)

This was slightly upsetting. I’ve had almost no progress on either Front or Back Squats for the past two months…well, besides the huge 1 rep PR I got on the CFT. Other than that, I've been unable to get stronger.

Coach Rip Quotes

[Strengthmill Board question regarding the deadlift] "Should you squeeze your asscheeks, as if you were pinching a coin between them, to finish the movement to lockout?"
[Coach Rippetoe]"No, we never consciously squeeze our asscheeks in the weight room. It’s not a valuable biomechanical cue, and it might get misinterpreted by the guys on the next platform."

“It would depend on your recovery ability, i.e. how old you are, how much you eat, how well you sleep, and how big your balls are. Some guys can recover from lots more work than other guys, so this just depends on you.“

“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.
“

“The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy s**t up off the ground.“

“we have not spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.“

“Accumulating injuries are the price we pay for the thrill of not having sat around on our asses.“

[Referring to trainers desire to spot their clients lifts]
“Resist the impulse to participate in someone else’s exercise”

“We just call it the press, because how could you press without the shoulders? You can leg press… but that’s gay.“

“The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s “bad” for the knees.
“

“Anyone who says that full squats are “bad for the knees” has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women’s dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats.“

"My opinion about barbell rows is as follows: **** barbell rows. Really. **** them. Stop wasting time worrying about barbell rows and get your deadlift up to 500. By then you’ll have your own opinion and you won’t have to worry about mine."

On the ethics of meat eating:
Okay, have you ever been around chickens? They are stupid, uncooperative, inconvenient, ill-tempered creatures. They get what they deserve. F*** chickens.

Rip: “You would look better if you gained about 10 lbs of muscle” Woman responds with look of utter horror. Rip: “Trust me, I’ve been looking at women a long time, and I’m really good at it.“

"There is never an absolute answer to everything, except of course that you have to do your squats."

Rest Day

HSPU day 41 (10-9-10-9-3)

Rest Day

I'll do some light yoga this evening.

I'm officially amazed at my own ability to recover. I figured todays HSPUs would wreak absolute havoc on my shoulders after yesterday's workout...but they didn't. In fact, my shoulders feel great. I have no idea what it is, but I'm not going to over-analyze it right now. I'm just satisfied that my limits are on a higher level than I thought they were. This will help me later on.

On another note, I'm reading through the CFSB article. I know that, since I've only been consistently doing the WODs since Septemberish, I should wait before starting to follow it. I think I'm going to do an in-depth analysis come Summer to see if I'm ready. I know my recovery limits right now, and that will help me in the future, but I don't know if I'm at the point where I can start following this and maintain my current recovery rate.