3/9/2010
AM
drake snake 5:23
8 minutes of biking including
5x 30 seconds on: 30 seconds off
3x
10 ghd sit ups
10 ghd hip extension
5 push ups

lotsa foam roller and stretching afterwards

3/8/2010
Noon- MRI
no official results yet, but the rehab specialist in the UCLA ath. dept. thinks I have some rotator cuff impingement and fraying (caused by 7+ years of pole vaulting most likely) of my labrum.
the shoulder actually feels slightly better than it did last week. strength is up a lot and ROM is at like 85%.

3/7/2010
Noon
about 45 minute run along the strand from SM pier to venice pier and back

3/6/2010
AM
ITP Kahuna
Warm up
3x
1/2 length traveling cobras
10 mb twists (2 count)
10 slamball chops
10 wall ball

WOD
400m run
15 burpees (i did 30 up/downs -no push up)
400m run
15 burpees (20 up/downs, 5 knees burpees)
20 KB swings (i did one arm, with yellow)
400m run
15 burpees (15 up/downs, 10 burpees)
20 kb swings (10 one arm, 10 both)
30 ghd sit ups
400m run
15 burpees (all real)
20 kb swings (15 both arms, 5 one arm)
30 ghd situps
60 walking lunges
400m run

22:27

i eased into using both arms, which worked well. a little slower (7.1%) than my prediction, probably because i did the real burpees under a lot of control and rested a lot during the kb swings. iced after and felt good.

3/5/2010
AM- Acupuncture with Alyssa- she used the e-stim machine and got me twitching. i also started taking some herbs for traumatic injury. 3x 15 after each meal.
PM- Chiro with Doc G- he did some soft tissue massage-ish stuff which was painful, but i felt pretty loose afterwards.

3/4/2010
AM- Bike
warm up 10 minutes build up
WOD
10x
20 seconds on: 2 min rest
I don’t remember how many miles I went, but I worked to keep my wattage over 350 during the hard intervals. lots of foam rolling afterwards.

PM- rugby training- vairious, running, sprinting, sit ups, star jumps, lunges, etc. resumed participating in passing drills.

3/3/2010
Noon- Ortho consult- didn’t say much- sent me to get an MRI

3/2/2010
PM-Acupuncture with Alyssa- I’ve been using the pain patches every night and usually wake up feeling pretty good.

PM
warm up
jump rope attemps
3x
box jump obstacle course
sampson/quad stretch
6 push ups
10 squat jumps

WOD
9-6-3-6-9
Power cleans 62#
box jumps 28”
push ups

5:42

made sure to use the hook grip and to be careful coming off the ground. dropping the weight was the part that caused the most irritation. iced afterwards.

PM- rugby training- various running, sprinting, push ups, sit ups, squats, lunges, etc

3/1/2010
warm up jump rope
3x right arm only- twice with 15# and once with 20#
6 press
6 push press
6 push jerk
10 good mornings

WOD
4x
800m run
8 clean and jerk -50# db -right arm only

19:45

thought about doing it with a barbell, but it was a little complicated.

i had a session with Doc G at his office. he worked on my lat and scapula a bunch and really got into it. i’m a little more sore today, but i’m going to be back on schedule and i’m going to attempt some light stuff with both arms! i have my follow up with alyssa today and seeing the ortho finally tomorrow.

2/28/2010
Ice, stretching- pain patch
my range of motion is pretty good under my own power. the next step will be to build strength and be able to lift and pull and push. it still just feels “sore.” all the time.

2/27/2010
Ice, stretching- also i’ve been wearing a “pain patch” at night that Alyssa gave me- herbal poultice patch

2/26/2010
AM- Acupuncture with Alyssa- it was a neat experience, i have a follow up with her on Tuesday
PM
warm up run
3x
20 walking lunges
10 knee push ups
20 mb v twists

WOD
50-40-30-20-10
1- Arm DB push press 20#
squats
sit ups

13:41

2/25/2010
AM- ice
Noon- wrapped to run
UCLA 1/2 perimeter ~12 min
Drake Snake 5:26
reverse perimeter about 7 min
5 min walk
15 stationary bike with (tabata 4min in the middle)
ice

some notes:
need to get vibrams, weight vest, shoulder sling/wrap thing
i’ve been taking fish oil since the injury, plus glucosamine/chondrotin/msm

2/24/2010
Noon- ice
PM- Power Yoga with Rudy
went through the warm up/first 45min/chaturanga series as prescribed
limited arms participation through warrior series/2nd half/abs series
ice

2/23/2010
PM- Rugby training- wrapped with ace-
warm up running, drills
3x 20 each
squats
walking lunges (forward/backward/sideways)
sit ups
2x field circle runs with total of 60 squats and 60 sit ups
ice

2/23/2010
AM- dr. follow up with my regular lady, she didn’t say anything new- gave me a referral for an orthopedic specialist. i have an acupuncture appt. with Alyssa on Friday, and I might go see an ART specialist next week depending on how it feels.
i’d say my mobility is at about 70%, strength at about 30%.

2/22/2010
PM- feeling very restless I went in to CFLA to see what I could do.

5 successful knee push ups
4x 20 each
ghd sit ups
back ext
walking lunges
squats
ice ice ice

rugby training- wrapped up my shoulder with an ace bandage
warm up run and drills
8x 85m sprints with 2 min rest
6x 100m sprints with 1:30 rest
agility drills
ice ice ice, 200mg Tylenol PM

2/21/2010
AM- ice, 50% mobility
PM- ice, 400mg Tylenol PM

2/20/2010
AM- ice, stretching, felt like I was at about 30% mobility

2/19/2010
AM- ice
Noon- ice
PM- lots of stretching and ice, 400mg Tylenol PM

2/18/2010
AM- ice
Noon- shoulder rechecked, recommended I get imaging done, ice
PM- Urgent Care, XRays, negative for breakage, separation, dislocation. Dr. suggested it was a sprain, told me to keep icing, stretching to prevent “locking”. ice, 600mg Tylenol PM

2/17/2010
AM- ice
Noon- got the shoulder checked out by the trainer at UCLA, who said it probably wasn’t joint damage, but recommended 24hr rest and a recheck. ice
PM- ice, 600mg Tylenol PM

2/16/2010
After much deliberation, decided to take a rest day from CF. Went off to a mostly successful rugby training session, but was cut short about 15 minutes when I got tackled onto my left shoulder. Decided it was best to put my sweats on and go home and ice.

2/15/2010
Noon

warm up run
3x
12 arch rocks
12 jumping squats (i’ll get lower, thanks michael)
8 pull ups (attempted all to be butterfly)
30s handstand hold

WOD
3x
10 hang squat cleans 115#
2 min row
rest 2 min

Total time: 13:36, total distance 1526m

Round 1- 3:04, 512m
Round 2- 3:17, 505m (start 5:04, end 8:21)
Round 3- 3:15, 509m (start 10:21, end 13:36)

I generally don’t like rowing, so I wasn’t particularly looking forward to this. Becca reminded me to keep my knees pushing out when standing up on the sq. cleans and not to lean back too early on the row. I’m going to have a session with her to work on this.  I’m glad Shirley set the bar high on the sq. clean weight and that I followed her lead. 

Ended with 5x 5-7 hspu’s with two purple bands. Going to try them with db’s or parallettes next time.

2/14/2010
active rest
went to UCLA track

stadium set
10 squats and 10 sit ups at the bottom of the stairs
10 push up or bench dips at the top

ran around barefoot on the grass. threw the football around with the ucla thrower guys. enjoyed the sunshine.

2/13/2010
7:15AM ITP Class Kahuna
warm up run 800m

agility ladder 2 x 5 sequences

3x
5 each leg, bird pickers
30s handstand hold
10 tuck jumps

WOD
21 Dead Lifts 155#
42 Abmat sit ups
800m run
15 DL
30 Sit ups
400m run
9 DL
18 sit ups
200m SPRINT

10:30

my hamstrings were not happy with the bird pickers, but didn’t bother me too much during the wod. had to ease into sitting up in bed and needed a lot of stretching throughout the day.

learned about finding the “big me” and working on timing/pace of running a class. prefacing the class tempo and estimating the value of each movement and how much time to spend on it/the depth to delve into it.  setting standards for the advanced classes, doing a demonstration, drawing a figure/map…

2/12/2010
6AM
warm up
run/ jump rope
2x
inch worm
plank hops
8 ring pull ups (focusing on false grip)

WOD
Kelly
5x
400m run
30 box jumps 21”
30 wall ball 12#

25:36

finally got into the box jump groove on the 3rd round. the running was super uncomfortable. glad to get that one done.

2/11/2010
penmar was closed bc of rain, so for rugby training we did a long run about 4.3 miles. from penmar down rose to the beach, back to the park and circled the park twice. did one more circle as a cool down.

2/10/2010
Noon at UCLA
warm up 8 minutes on the bike
3x
18 OH walking lunges- pvc, 35, 45
5 dead hang pull ups
20 v-twists with a 10# plate

WOD
3x w 98#
7 dead lift
7 squat clean
7 alt. split jerk
7 back squat

8:34

then a little back squatting
10x 50k
10x 60k
15 x 20k

had a good session with the foam roller to finish.

5:30PM
warm up
800m run
3x
8 hspus with two purple bands
10 jumping lunges
10 ghd back ext

WOD
fight gone cardio
3 rounds of 5 min plus 1 min rest
row for calories 16-16-16
box jumps 25-21-22
burpees 17-15-14
double unders 53-58-65
suicide runs 17-14-15

round 1- 128, 2-124, 3-132

total-384

i thought my lungs would be burning, but it was my QUADS! oh and i almost ate shit on the very first box jump. didn’t even get my toes to the top of the box.  should have gamed it more and focused on the DU’s.

thursday is my day off!

2/9/2010

5:30PM
warm up
run
3x
spiderman
6 shoulder loops
8 OHS
45 second cobra hold (weighted with Oatie)

WOD
21-15-9
Snatch Balance 65#
Ring Dips with 1/2 green band assist

10:35

the dips were REALLY hard. they were the slow part for sure. moved through the snatch balances pretty quick.

worked on butterfly kipping pull ups before class. and practiced some HSPU’s after, but my shoulders were too wrecked from the dips to get much out of it.

2/8/2010
6AM
warm up
3x
10 toes to bar
8 pull ups (a few butterfly attempts)
8 windmills, 15, 20, 25
15 hollow rocks

WOD
3x
800m run
8 SDLHP 95#
8 Front Squat 95#

15:12

I liked this WOD, it was hard with the longer runs and heavy, i think i could have gone a little bit heavier and still done alright.

I also liked the multiples of 8 on Feb 8- and that x3 = 24, my bday age!!

finished with 4x5 hspu to one abmat. a few attempts at full ROM, did one!

4PM
warm up
10 minutes on the bike
3x
10 back squats
15 ghd sit ups
10 push ups

WOD
4x
5 single arm db thrusters 30#
30 double unders

3:27

ran around the track a little, did a drake snake, some 100m pick ups

8PM
rugby training
another stairs combo, with single foot hops, double hops, and like 1.5 miles running
agility drills, passing drills, and some touch!

2/7/2010
Rest- Recover- Rehydrate
Went to John O’Groats and had the lemon pancakes with blueberries. GLUTEN FEST.

2/6/2010

Itp class
jeff’s a dumbbell
warm up
3x
5 wall squats
5 burpees
broad jumps
lunges

wod w/ 15# dumbbells
20 box jumps 21”
20 push up pulls
200m run
20 sit ups (with one db)

28:47

long hard wod. Wanted to quit at 3 rounds but I was happy to finish the whole thing. Did all the push ups from my toes, but not quite chest to deck. Db on chest during sit ups.