Sunday 2010.02.28
Sectionals workout
5 rounds:
5 push jerk, 95#
10 burpees
11:05.
Pretty sucky. Back still pretty tweaky so had to sub push jerks for deadlifts – even the jerks felt pretty jarring. Two weeks off has hosed my metcon. Couldn’t get down for the snatches so skipped that one in favor of some rehab (hip extensions, reverse hypers, box squats.) Still, feeling better so hopefully back to hitting things hard soon!
Friday 2010.02.26
10-9-8-7-6-5-4-3-2-1
Burpees
75’ sled drag between each set.
Took pretty long-ass time (13 minutes-ish?) but at least I made it through. Surprisingly easy to drag sled considering inability to walk properly 😉
Tuesday 2010.02.23
Benchmark
500m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
7:10.
Rowing, squats, sit-ups and pull-ups were pretty weak due to ongoing back/hip thing, although it did feel a lot better than it has been! Can definitely improve on this a lot when in better shape.
Tabata Strict Press: 9, 5, 5, 5, 5, 5, 5, 5
Did strict instead of push press because benchmark workout kinda tweaked hip and couldn’t accelerate through a dip without pain!
Monday 2010.02.22
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups (blue band)
Push-Ups
Squats (suuupppeerrrr slow)
Obviously untimed. Squats I had to take a big breath in and hold it to make sure everything stayed tight all the way down and up again. This is probably good for me to practice anyway, since my air squats in general are sloppy.
On the up side, can get down pretty much to depth today 🙂
Sunday 2010.02.21
Bench Press x5
45, 65, 85, 95, 105×5
Felt surprisingly strong, especially since 105×5 is my previous PR and I’d never done 5 sets across before!
Still can’t really do anything involving a hip opening motion, especially if said motion is explosive. But getting better, slowly.
Saturday 2010.02.20
Cripple-o-licious Workout(-ish)
7 rounds:
7 pull-ups (strict, blue band)
7 “burpees”
7 reverse hypers
Wow, I have not been giving my hips enough credit. Slightest bit of kipping on the pull-ups hurt, so had to do them super-extra-strict. They were hard. “Burpees” were more like get-down-to-the-floor-however-works, do a push-up, then reverse. Couldn’t really jump forward or backward or off the ground at all. Used slipperiness of platform to kind of slide back and forward, which was an ab workout in and of itself
Took an unreasonably long time. Still, felt super good to do something that at least raised my heart rate a little bit.
The Last Week-And-A-Half
Woke up a week and a half ago on a lovely Thursday morning 3 days before the CRASH-B’s with a resurgence of the back / hip issue that has plagued me for years. Possibly the result of hip extension / box jump workout of Wednesday (insufficient warm-up?) but strange because I feel like I’ve done many more reps of those exercises without suffering any ill effect in the past.
So, once again, cause of back issue remains a mystery. Over the years I have blamed it on:
…that I can remember.
Impinged nerve? Muscle spasm? I have no idea, but without fail I experience a super, super tight lower back (can’t round back or really extend it much – this makes putting on shoes really hard!) Retrieving things from the floor requires contorting entire body / coming all the way forward onto tiptoes / reaching sideways. And the best part: when back and hip pass through certain orientations, sharp pain and sudden failure of leg muscles to work, generally resulting in half-falling-over. This is especially awesome when it’s not expected, such as when getting out of bed!
Inactivity makes everything worse. Sitting in chair worst of all, lying not much better. However, activity is difficult since mobility is limited. So, I basically spent Thursday and Friday resting in various uncomfortable positions. In retrospect I should have attempted to move more.
Ibuprofen produces a marked improvement, so Saturday, especially for the CRASH-B’s, I ingested a large quantity of it, which made it possible to row a surprisingly respectable 2K — the only workout I have completed in the past week-point-five.
2K row – 7:31.0
Generally this thing works itself out in a couple of weeks. Always too fast to get a doctor’s appointment before I feel normal again. Really hoping to be back to workouts soon. So annoyed to have missed all the awesome ones in the last week.
Will also be adhering back rehab program much more stringently. Rack pulls, hip extensions, and reverse hypers here I come!
Super Easy Slow-Cooked Ribs
Possibly the easiest thing I’ve cooked so far in the slow cooker, and certainly one of the most delicious.
I used “Bone Suckin’” BBQ sauce – which appears to me to be more or less paleo (maybe other than the xanthan gum?) Good because I was feeling way too lazy to make my own. Certainly not low-carb, but super tasty!
Ingredients
Directions
Sprinkle steak seasoning over ribs. Throw ribs into slow cooker with 1/2 cup of water.
Cook 4 hours on high, 2 on low. Pull out of cooker and pour some sauce on ‘em.
That’s it!
Serve with some veggies (I grilled some zucchini.)
Slow-Cooked Chicken Marbella
Deeelicious.
Ingredients
Directions
In large bowl, combine chicken, garlic, red wine vinegar, olive oil, prunes, olives, capers and juice, bay leaves, and oregano. Sprinkle with coarse salt and pepper. Cover and let marinate overnight.
Arrange chicken in crockpot. Pour white wine over it.
Cook 5-6 hours on low.
Wednesday 2010.02.10
Breakfast (11:00am)
coffee with milk
smoothie
Snack (12:00pm)
coffee with milk
Lunch (3:00pm)
2 spring rolls (ugh)
vietnamese chicken pho
yogurt with almonds
Snack (4:00pm)
coffee with milk
little piece dark chocolate with almonds
Dinner (9:00pm)
2 slices ham with avocado, swiss cheese
1 pear, 1 apple with almond butter