Adarq.org

federal government closed today so the gym is also closed. 

i will go for a run later and then do KB swings and band/bw stuff.

go cheap, no need to spend 300 bucks. i have pendlay do-wins that i got about five years ago on sale for $70. they're more expensive now because weightlifting/crossfit has blown up, but still in the $120-130 range. they're fantastic shoes, i've had to replace the laces but otherwise they're basically like new after years of multiple-times-per-week use.

dunno about heel height. i think the do-wins are 3/4" and that's been great for me. i do wonder if another quarter inch would make a difference, but not enough to get new shoes.

Quote from: Raptor on February 26, 2015, 06:24:21 pm

https://www.facebook.com/video.php?v=1057296847630010

Quote

Corey D. Grandy Even white dogs can't jump

damn look at that power.

skiing on sunday was fun, although i was pretty rusty. definitely wiped out a couple times, definitely less comfortable at high speeds than i thought i'd be. guess my expectations were too high, given the gap since the last time i snapped on a pair of skis. still had a blast -- conditions were perfect and the mountain we were on, killington, is so big and such a well-oiled machine that even though there were a bajillion people there, we never waited more than 5-6 minutes for a lift and usually just a minute or two, and the slopes were not crowded.

soreness also less than i expected, which is great. my calves and soleuses (solei?) are a bit sore but not terribly. i fucked up my thumb a bit at some point, as well, but that's minor. and my ankle gave me no difficulty at all.

back in the saddle today.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle a little, left shoulder a little but not bad, lower back and lower abs felt tight
MENTAL STATE: good

- warm up

- DLRVJ build-ups x a bunch
very poor, no power, 32.5 tops off of two and three and could not get it together off four. did a few one-step RL that were around 30.

- SLRVJ x a bunch/each
surprised myself by getting over 30 on my first jump off left. spent the next 20 minutes trying to replicate that with intermittent success. went down from three steps to two and had more success, bunch of jumps in the 30-30.5 range. something must have clicked, which is weird because coordination on the DLRVJ was so bad.

- superset x 2
-- pause squat 205 x 5
-- SVJ no armswing x 5

then the gym closed. spent a long time jumping, which is good even though my jumping was garbage.

WEIGHT: ???
SORENESS: lats
ACHES/INJURIES: right ankle a little
MENTAL STATE: good

- warm up

- jump assistance, sprint drills x a bunch

- DLRVJ, SLRVJ x a bit
very submax, no power

- superset x 2
-- X-band walk x 20/each
-- SL hip thrust x 20
x-band walks were challenging, used a fair amount of tension and took big steps

- DB step up 25s x 10,10

- DB SLRDL 35s x 10,10/each

- band ab pull down x 20,20

- stretch

crossfit sand digging. functional!

<a href="http://www.youtube.com/watch?v=lQsnmtI93ks" target="_blank">http://www.youtube.com/watch?v=lQsnmtI93ks</a>

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right ankle, left shoulder surprisingly bad during OHP
MENTAL STATE: good

- warm up

- jump assistance x a bunch: MR half tucks, ankle hops, rudiment hops
ankle okay for the most part, some weird tightness in left (?) soleus, the sideways rudiment hops didn't feel great, and glutes felt a bit turned off, especially on the outside. felt like my knees were collapsing a little during first set of MR half tucks. did some ISO activation stuff and later sets were better. all very submax.

- squat 185 x 8,8
felt fine, yay. left side of low back announcing itself. not yay.

- superset x 3
-- DB RDL 80s x 10
-- DB OHP 40s x 10
-- pull up x 10,10(5+3+2)
left side of low back announcing itself again. must be cautious. pull ups very weak.

- stretch

could have been worse.