A lot of us have been working with mobility WOD's to improve our performance and prevent injury. Unfortunately, I'm very guilty on focusing my mobility WOD's on areas that are tight. In essence instead of preventing injury I'm reacting to them.
Last week my hamstrings were super tight from a combination of running and WOD's. So this week I was very careful to roll out my hamstrings, sit on a lacrosse ball at work, and give them lots of love. Monday evening my shoulders were tweaked so guess where the Mobility went next?
Wake up call to Moe.....Warm Up ALL areas of the body prior to WOD'ing and give the whole body some TLC post WOD, run, bike, or whatever it is that you do.
So here are some tips for all of us to focus on to keep the body healthy, happy, & injury free
1. Warm Up Properly Don't short cut here. Your time spent warming up before the workout will loosen up your body for the WOD and improve your performance. This is also a good time to include exercises that you need to focus on. Double Unders, Thrusters, etc.
2. Stretch Focus on tight areas as well as areas that you will be using for that WOD. Example, if you're doing pull ups, hang from the bar and do some shoulder swings. Get your body prepared for the work ahead.
3. Mobility WOD Do one everyday. Don't just focus on what hurts. :) You can do them in the privacy of your own home. Gotta love that. Mobility WOD CLICK HERE
4. Strength It is extra important to warm up to heavy loads. If you're strength training, start with a PVC, move to the bare bar, then gradually add on weight. Warming up with light loads and focusing on form helps your body to build muscle memory and allows your body to prepare for the movement.
5. Listen to your body If you're not feeling it, scale or take a rest day. Now this doesn't apply when you would rather go home and watch tv than workout. This is for those days when our bodies aches and there's not a lot of energy flowing in the veins. Listen to your body folks. Be smart and stay healthy!
Happy WOD'ing!
GOALS Recap for the last two weeks
HSPU practice 2 times per week - Actual 1 x each week
Ring dip practice 2 times per week - Actual 1 x each weekWendler, cycle 1 & 2 - COMPLETE!
Snatch practice 2 times per week - COMPLETE!
Back Squat - 20 reps unbroken @ 110lbs week 1 & 115lbs week 2 - Fail
2, 3 mile runs per week @ 25 minutes 30 seconds or less - Runs were completed. Only one was close to the goal time.
GOALS for the next two weeks
HSPU and Ring Dips - 1 time next week
Wendler, cycle 3 & 4
Snatch practice - 1 time next week
Power Clean practice - 1 time this week
Saturday, January 22, 2011
Saturday, January 8, 2011
New Adventures
Whew! The holidays are over and there's a renewed focus on training and nutrition. This morning I was really inspired by the amount of positive energy from fellow Squatchers that are embarking on a 6 week Stop the Slop Challenge at the gym. It's time for me to tighten up my Nutrition and get back on board with Wendler.
Along with my personal goals this year I will engage my kids in more "fun" active outings. Last week we checked out Stone Gardens in Ballard and went Rock Climbing with Tom and Mark. It was a blast. Both kids had a great time and want to go back. What I loved the most was walking in for the first time and being able to start Bouldering with just the rental of the climbing shoes. No fuss...No muss.
You can check out Stone Gardens or Vertical World locally for indoor Rock Climbing. Vertical World has a few locations and Stone Gardens is opening another location in Bellevue at the end of the year.
Post to comments any suggestions for family friendly activities.
GOALS for the next two weeks
HSPU practice 2 times per week
Ring dip practice 2 times per week
Wendler, cycle 1 & 2
Snatch practice 2 times per week
Back Squat - 20 reps unbroken @ 110lbs week 1 & 115lbs week 2
2, 3 mile runs per week @ 25 minutes 30 seconds or less
Along with my personal goals this year I will engage my kids in more "fun" active outings. Last week we checked out Stone Gardens in Ballard and went Rock Climbing with Tom and Mark. It was a blast. Both kids had a great time and want to go back. What I loved the most was walking in for the first time and being able to start Bouldering with just the rental of the climbing shoes. No fuss...No muss.
 |
| Murdock and Maya Bouldering |
You can check out Stone Gardens or Vertical World locally for indoor Rock Climbing. Vertical World has a few locations and Stone Gardens is opening another location in Bellevue at the end of the year.
Post to comments any suggestions for family friendly activities.
GOALS for the next two weeks
HSPU practice 2 times per week
Ring dip practice 2 times per week
Wendler, cycle 1 & 2
Snatch practice 2 times per week
Back Squat - 20 reps unbroken @ 110lbs week 1 & 115lbs week 2
2, 3 mile runs per week @ 25 minutes 30 seconds or less
Sunday, December 19, 2010
HSPU's...YEAH!
Like all, it's been a crazy Holiday Season. I've been busy shopping, working, getting the house ready for company, and doing a little celebrating as well. :) There's my lame excuse for not posting for awhile.
Over the past two weeks, I've been feeling stagnant and slow. Holiday celebrating caught up with me and I'm feeling the effects. This weekend I've had one glass of wine, and I have to say that this morning I woke up feeling GOOD!
Friday night, Michelle taught me to kip the Handstand Pushup. I haven't been so fricking excited with my performance in a LONG time. If you can knock out 5-10 blue banded HSPU's easily, and have not tried it...DO IT! With the proper technique it felt easier than the blue band HSPU because there was a little pressure taken off the Shoulders.
1. Start with head on the floor
2. Head and hands should be in a tripod position
3. Bring knees down to chest
4. Forcibly kick up and push up at the same time
These aren't the greatest pics, but courtesy of my Mom, here ya go.
Goal Recap
5 consecutive Ring Dips - Still at 3.
Daily Double Unders practice - Practiced 5 out of 7 days each week. Definitely getting easier. Yesterday I was able to string together 5 without singles.
2 days Muscle Up progression practice - 1 day each week.
Wendler Week 3 & 4 - Did not complete.
Heavy Thruster Practice for Max Reps - Did not complete.
This Week and Next Week Goals (only slightly varied)
5 consecutive Ring Dips
Daily Double Unders practice
2 days Muscle Up progression practice
Wendler Week 1 & 2
Heavy Thruster Practice for Max Rep
2 days HSPU practice
Over the past two weeks, I've been feeling stagnant and slow. Holiday celebrating caught up with me and I'm feeling the effects. This weekend I've had one glass of wine, and I have to say that this morning I woke up feeling GOOD!
Friday night, Michelle taught me to kip the Handstand Pushup. I haven't been so fricking excited with my performance in a LONG time. If you can knock out 5-10 blue banded HSPU's easily, and have not tried it...DO IT! With the proper technique it felt easier than the blue band HSPU because there was a little pressure taken off the Shoulders.
1. Start with head on the floor
2. Head and hands should be in a tripod position
3. Bring knees down to chest
4. Forcibly kick up and push up at the same time
These aren't the greatest pics, but courtesy of my Mom, here ya go.
 |
| Hands in Tripod Position |
 |
| Locked out at the top |
5 consecutive Ring Dips - Still at 3.
Daily Double Unders practice - Practiced 5 out of 7 days each week. Definitely getting easier. Yesterday I was able to string together 5 without singles.
2 days Muscle Up progression practice - 1 day each week.
Wendler Week 3 & 4 - Did not complete.
Heavy Thruster Practice for Max Reps - Did not complete.
This Week and Next Week Goals (only slightly varied)
5 consecutive Ring Dips
Daily Double Unders practice
2 days Muscle Up progression practice
Wendler Week 1 & 2
Heavy Thruster Practice for Max Rep
2 days HSPU practice
Wednesday, December 8, 2010
Goals Last Week, Goals This Week, Goals For 2011
Why all the goals? Goals keep me pushing myself mentally and physically to become the best person that I can be in and out of the gym. I like to think that it also rubs off on my kids and that they will learn that with a little hard work you can achieve ANYTHING that you put your mind to.
Last week Goal Recap
5 consecutive Ring Dips - got 3
Daily Double Unders practice - Got 6 out of 7 days. They have drastically improved, but it will be an ongoing goal. My jump is much quieter, but with the new style I have to jump one single for every double.
2 days Muscle Up progression practice - Check.
Get Well - Check
Wendler Week 2 - Bench Press. Hectic week, missed deadlifts and back squats
This Week and Next Week Goals
5 consecutive Ring Dips
Daily Double Unders practice
2 days Muscle Up progression practice
Wendler Week 3 & 4
Heavy Thruster Practice for Max Reps
2011 Goals
Increase # of consecutive pull ups to 20
Do a muscle up
Do a HSPU
Get a sub 7 minute Fran time
Get a sub 40 minute Murph time
Run a marathon
Increase one rep loads in the following:
Front Squat - 160lbs
Clean - 140lbs
Snatch - 120lbs
Deadlift - 280lbs
 |
| At the finish of the 2010 Seattle Half Marathon |
Last week Goal Recap
5 consecutive Ring Dips - got 3
Daily Double Unders practice - Got 6 out of 7 days. They have drastically improved, but it will be an ongoing goal. My jump is much quieter, but with the new style I have to jump one single for every double.
2 days Muscle Up progression practice - Check.
Get Well - Check
Wendler Week 2 - Bench Press. Hectic week, missed deadlifts and back squats
This Week and Next Week Goals
5 consecutive Ring Dips
Daily Double Unders practice
2 days Muscle Up progression practice
Wendler Week 3 & 4
Heavy Thruster Practice for Max Reps
2011 Goals
Increase # of consecutive pull ups to 20
Do a muscle up
Do a HSPU
Get a sub 7 minute Fran time
Get a sub 40 minute Murph time
Run a marathon
Increase one rep loads in the following:
Front Squat - 160lbs
Clean - 140lbs
Snatch - 120lbs
Deadlift - 280lbs
Friday, December 3, 2010
What? It took Mark and Tom how long???
Happy Birthday to Adriana and Steven!!! Yesterday's WOD was a Birthday WOD for Adriana and Steven. Like all good WOD's it looked deceivingly easy. I went about my day not worrying about it. Then I put a call into Michelle on the way to the gym and I started to freak out! Not good news...the WOD was a bear. Walked into the gym saw Tom and Mark's time and then the butterflies begun. To add nuttiness to the picture I was able to watch the first wave prior to my attempt...Blccck..
12/2 Recap
WOD
2 Rounds, of each couplet consecutively, for time:
36 Calories on the C2 Rower
36 Wall-Balls (20#/14#)
21 Burpees
42 One Arm Kettlebell Swings (53#/35#) - 21 Reps each arm
Time: 16:27
This one did suck. Lucky for me I had Mark Norah doing Wall Ball next to me so I couldn't stop. Otherwise you might as well add a couple more minutes.
SKILLS
Tonight was a first for me with 20 consecutive Double Unders. Loving the RX Jump Rope!
FOOD
Breakfast - chicken sausage, broccoli, carrots, Americano w/ splash of heavy cream
Lunch - CHEAT MEAL Chorizo Burrito at this amazing little Taqueria on Gilman.
Dinner - Lean beef, grilled onions & peppers, avocado, tomatoes
Dessert - CHEAT 2 pieces of chocolate covered macadmias & one glass of red wine
Why is that for me a cheat early in the day leads to cravings and a cheat later in the evening? Weird, but it's pretty consistent. Anyway if you every want some darn good authentic Mexican food you have to check out the little Taqueria on Gilman in the same shopping center as Sherwin Williams.
12/2 Recap
WOD
2 Rounds, of each couplet consecutively, for time:
36 Calories on the C2 Rower
36 Wall-Balls (20#/14#)
21 Burpees
42 One Arm Kettlebell Swings (53#/35#) - 21 Reps each arm
Time: 16:27
This one did suck. Lucky for me I had Mark Norah doing Wall Ball next to me so I couldn't stop. Otherwise you might as well add a couple more minutes.
SKILLS
Tonight was a first for me with 20 consecutive Double Unders. Loving the RX Jump Rope!
FOOD
Breakfast - chicken sausage, broccoli, carrots, Americano w/ splash of heavy cream
Lunch - CHEAT MEAL Chorizo Burrito at this amazing little Taqueria on Gilman.
Dinner - Lean beef, grilled onions & peppers, avocado, tomatoes
Dessert - CHEAT 2 pieces of chocolate covered macadmias & one glass of red wine
Why is that for me a cheat early in the day leads to cravings and a cheat later in the evening? Weird, but it's pretty consistent. Anyway if you every want some darn good authentic Mexican food you have to check out the little Taqueria on Gilman in the same shopping center as Sherwin Williams.
Thursday, December 2, 2010
My shoulders are tired and my lats hurt!
Maybe it's the painting, the pull ups, or the overhead squats, but DANG my upper body is tired and sad. Yesterday, I missed my double under practice. Not that practice was scheduled and I ran late. I just didn't do it. Tonight...double unders are on deck!
12/1 Recap
WOD
Front Squats 3-3-3-3-3
95lbs-115lbs-120lbs-125lbs-130lbs
I HATE front squats, simply for the fact that I always end up leaning too far forward and keeping my elbows up and my body upright is a complete challenge. They're better but they could get improve.
Overhead Squats 1-1-1-1-1
95lbs-105lbs-110lbs-115lbs-120lbs(F)
Now I LOVE overhead squats, simply for the fact that they feel good. I have the bar above my head to leverage against to prevent my body from leaning forward. However, the WOD was running late last night so my last two attempts felt rushed and I missed my last lift. My ability to focus during a strength WOD could definitely improve. I will make 120 next time. Infact I feel strong enough for 125...I just missed the jerk off the back.
FOOD
Breakfast- One chicken sausage, grapes, Americano w/ heavy cream
Lunch- Beef Stew, Avocado
Snack- Americano w/ heavy cream
Dinner - Porkchop, green beans
Snack- Nuts
12/1 Recap
WOD
Front Squats 3-3-3-3-3
95lbs-115lbs-120lbs-125lbs-130lbs
I HATE front squats, simply for the fact that I always end up leaning too far forward and keeping my elbows up and my body upright is a complete challenge. They're better but they could get improve.
Overhead Squats 1-1-1-1-1
95lbs-105lbs-110lbs-115lbs-120lbs(F)
Now I LOVE overhead squats, simply for the fact that they feel good. I have the bar above my head to leverage against to prevent my body from leaning forward. However, the WOD was running late last night so my last two attempts felt rushed and I missed my last lift. My ability to focus during a strength WOD could definitely improve. I will make 120 next time. Infact I feel strong enough for 125...I just missed the jerk off the back.
FOOD
Breakfast- One chicken sausage, grapes, Americano w/ heavy cream
Lunch- Beef Stew, Avocado
Snack- Americano w/ heavy cream
Dinner - Porkchop, green beans
Snack- Nuts
Wednesday, December 1, 2010
RX Jump ropes ROCK!
So I got my RX Jumprope in the mail...Not only is it cute, but it is incredible AWESOME. Yesterday morning I practiced and could consistently achieve 10-15 double unders with no problem! Yeah Jump Rope!
Note: The length is 8'3"
My kipping pull up was also mysteriously smooth and easy last night. My set was a string of 10 and then it 6 and 4, then 5 and 5. The 7th through 10th round were broken up due to my beat up hands. :( Need to heal these guys then saw them down.
11/30 Recap
WOD
10 rounds: 10 box jumps, 10 pull ups
Time: 12:58
100 abmat sits ups
Time: 2:00
Skills
15 minutes double under practice
Food
Breakfast- grapes, americano w/ heavy cream
Lunch- Beef stew, Avocado
Snack- Americano w/ heavy cream
Dinner- Meatballs, 1 glass of wine
Note: The length is 8'3"
My kipping pull up was also mysteriously smooth and easy last night. My set was a string of 10 and then it 6 and 4, then 5 and 5. The 7th through 10th round were broken up due to my beat up hands. :( Need to heal these guys then saw them down.
11/30 Recap
WOD
10 rounds: 10 box jumps, 10 pull ups
Time: 12:58
100 abmat sits ups
Time: 2:00
Skills
15 minutes double under practice
Food
Breakfast- grapes, americano w/ heavy cream
Lunch- Beef stew, Avocado
Snack- Americano w/ heavy cream
Dinner- Meatballs, 1 glass of wine
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