Monday, February 27, 2017

AB - 10min @ EN0 
Foam Roll - Quads / Lats / T-spine - 2min each 
+ 
A
Sled Push - 3 x 100ft; rest to recovery (moderate load, large ROM w/ each step) 

Kept the load at 90# + sled so to keep it nice and smooth. Took HUGE steps.
 
B
1/2 Kneeling Landmine Rotational Rainbow - 3 x 6 slow/controlled reps each side; rest as needed (focus on getting as much Thoracic rotation as possible) 

Used BB only with no added plates. Took time to give an extra pause at the end range of motion per rep to allow for optimal opening. Really focused on breathing here and tried my best to ensure proper spinal opening.

C
Landmine Single-leg RDL - 3 x 6 ea side; rest as needed (hold landmine handle in opposite hand to working leg, DO NOT go lower than your pelvic flexion will allow) 

No load, again, BB only. Added a tempo of 4441 per side. Felt great.

D
CrossFit Open 17.1 with Class

Result - 19:12

Pretty happy I finished this. I can legitimately say that I maintained a 7/10 effort level throughout the entire WOD. Back feels fine, hammies are good, quads are good, and ankles are on point (for me). 
+ 
Ido Locomotion Conditioning - 15min continuous through beginner routine 
*https://www.youtube.com/watch?v=ufAUAYrxfIY 
+ 
20min AB @ HR 100-120 BPM *focus on a full inhale & exhale w/ each breath (sub cobra hold for bridge walk) 
+ 
Relaxation Breathing - 10min 
*http://media.dartmouth.edu/~healthed/short_relaxation.mp3 
*headphones in, feet elevated, zone out and try to turn down resting tension as much as possible 
+ 
Soft-tissue 
A
LAX Ball feet - 2min each 

B
Foam Roll Calves & Tib Anterior - 2min each 

C
Quads - 3min each leg (hit VMO / Rec Fem. / Lateral) 

D
Hamstring Release on barbell - 3min each (put into rack) 

E
Axle Groin Release - 3min each 
+ 
Band Distraction 
A
1/2 Kneeling hip extension - 1min each side 

B
Lateral Hip Capsule in spiderman position - 1min each side 

C
Lateral Hip Capsule in pigeon pose - 1min each side 

D
Ankle Dorsiflexion - 1min each side 
*you should be "pulsing" through each of these positions 
+ 
Static Mobility 
A
Ido Portal Squat Clinic 1.0 - full routine 

B
90/90 Position stretch on trailing leg - 2 x 60sec ea side, focus on deep breathing


Everything is feeling pretty good. I'm starting to wake up a little more refreshed and able to actually wake up and get moving, for the most part. Both kids have been sick lately so that's added a little stress, but they're on the up now, which is good. Poor Evelyn smashed her head through a wall the other day, too, because the flavor of Robitussin did not sit well with her...luckily she is okay. Overall, I would say that mind and body are improving significantly.  

Wednesday, February 8, 2017

CLASS WOD (I have to do 1/wk as per my boss)

A
7 min EMOM
[Power Clean + Push Press + Push Jerk] @ 80% push press

Result - 225# across

Stayed at 225# and just focused on keeping the movements fluid and comfortable...and for the fact that I don't have a current 1RM for push press...not that I am really worried about it. Positioning felt good, back felt fine, and I had no qualms with any movements throughout the technical portions of the lifts. 

B
4 rounds for time *15 min cap*
30 dubs
15 Hang Power Snatch @ 95#
30 dubs
3 ring MU

Result - 3 + 76

I was actually really happy with this. All HPS were UB and I was able to string together 2 MU out of the 3 until the last round (only got the 1 rep). I approached with a mentality of staying under control and not allowing my HR to get above 160bpm. With that, I was quite successful. I felt great afterward. Some local muscle fatigue in my shoulders but that would be expected after going 240 dubs, 60 HPS, and 10 RMU.  

Body feels good, brain is clearing up a little bit, and I am beginning to thoroughly appreciate my body more and more as the recovery process is being shown to be quite effective. The Wim Hof is the key component to it all, in my opinion. 

Monday, February 6, 2017

30 min EMOM 
Min-1 - 6 Unloaded Lateral Step-up @ 24" ea leg 
Min-2 - 6 Front-toe Elevated Uneven Stance RDL @2020 ea leg 
Min-3 - 6 Bulgarian Rings Rows 
Min-4 - 6 Seated Straddle DB 2-arm Z-Press 
Min-5 - 50ft hand-over-hand sled drag w/ exaggerated thoracic rotation 
Min-6 - 6 DB 1-arm Sotts Press w/ exaggerated thoracic rotation 

Good to be back at moving some iron and rubber again. This was a good sweat session from coming off of being sick. Today was the first day I felt well enough to actually do something that required a good amount of sweating. It's nice to be moving pain-free as well. Back is feeling good, ankles are still tight but not much pain, and shoulders continue to feel golden. I'm thinking about throwing in Crossover Symmetry as well prior to all sessions. 
 
+ 
Positional Breathing @ 3162 cadence 
-1min Forward fold 
-1min Warrior-1 w/ psoas stretch focus (30sec ea leg) 
-1min Bottom of squat 
-1min Cobra Stretch Position 
-1min Shin Box Rotation (30sec ea direction) 
x2-3 sets

This stuff is money. These breathing exercises are the best. I'm curious to see how much positive gain is made as this continues.