September 02, 2011 - DE LB & September 03, 2011 - Events

September 02, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
245x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3

High Heel Leg Presses
410x10
500x10
590x10
680x10 PR+2 reps

Pulldown Abs
70x12
100x12
130x12
160x12

Comments: Had to make this workout as quick as I could due to dinner plans so I got to the gym early. Box squats still don't feel as snappy as before but I think a lot of that has to do with heavy rowing and me still getting used to that. On the plus side, my left hip is bothering me less and less and I actually noticed a big difference in just the one week so yeah to that. I haven't done any leg pressing since January so I was cautious. Everything felt good so I went onward. Pulldown abs went better than last time. Didn't have time to stretch.



September 03, 2011 - Events

Dynamic Warm-ups

IFSA Shield Carries
(I did a pick with a 239lbs Bigg Dogg Strongg H-Stone to prep)
400xpick
400x0'
400x18'
400x24'
400x148'

Bigg Dogg Strongg Frame Carries (20" pick)
375x72'
465x72'
555x72'
665x72'
725x72'

Simulated Truck Pulls (on rubber)
400x51'
400x70'

Atlas Stone Loads to 50.5"
No Tacky
250(18")x3
Add Tacky
300(20")x1
330(20")x1
350(20")x1
370(20")x1
407(20")x1

Comments: Well I finally got my money's worth out of an event day. I decided to drive down to Reston on Saturday since Mike would be there training as well. They have moved around a lot of stuff since I was last there at Crossfit Reston. Well, the first thing I wanted to do was play with the IFSA Shield. I have been wanting to try it out since Barry got it in early July so this was my first chance to use it. It's a piece of equipment with some history to it so much like the Inch Dumbbell, I had to give it a shot. When used in IFSA championships, it was on a pedestal so it was easy to get it in the crook of the arms and just go. Not the case for me. It was awkward and awful. Awkful if you will. My first go, I just attempted a pick and my second attempt I tried walking with it. That was a total failure. I went the "missed attempts are warm-ups route" and just kept at it. My next go a I got it a little higher on my body and managed 18'. I got it even higher on my next attempt and waddled 24'. I tried it once more and managed to pop it up high enough and get my arms under it. Success. I went 148' with it. That felt really good getting it. I have so many bruises from my attempts on my arms and legs. I then did some frame carries and worked up to a decent weight on those. Next was simulated truck pulls. Jenkins wanted to do these. The rubber mats created a ton of friction on the frame. I only used 400lbs and that was enough. My first run I started out fine but then around half way into it I started slipping and wobbling like a drunk cat. I kind of just slumped forward at 51'. That was awful but I knew I had to do it again. This time I knew how much suck to expect. This run started off choppy as I accidentally ran the frame over the excess rope. I finished the full run this time. It took me about a half hour to stop sweating. During that break, I debated whether I should do stones or not. It had been over two months since I last did stones and unlike the last time I had a hiatus from events, everything was fine. I decided to go ahead and started light. It felt awful in my arms after the IFSA shield stuff so I knew I had to keep it light and low volume. I just did singles up to 370lbs but with some minor prodding, I did 407lbs as well. I only applied tacky once so there was little tacky left by the time I did the final stone. It was a long day.