5446
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 28, 2014, 06:47:53 pm »
lol welcome back from the crossfit brink.
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5447
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 21, 2014, 05:31:18 pm »
yeah man your ratio is pretty good.
5448
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2014, 05:30:26 pm »
friday: FIF Day 18
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good
- warm up
- plank x 30s,30s
- leg raise x 16,16
- advanced glute bridge w/3s hold x 10,10
- standing hip flexor raise w/3s hold x 8,8
combined yesterday and today, today: FIF Day 19+20
WEIGHT: 174
SORENESS: none
ACHES/INJURIES: right knee (full squats good, half squats BAD!)
MENTAL STATE: good
- warmup
dunked small dodgeball, fucked hand up on rim with big dodgeball. a bit swollen now but nothing serious.
- depth jump @15" x 5,5,5,5
- DB jump squat 35s x 8,8,8,8
- reverse hyper x 13,13,13
- circuit x 2
-- dip x 10
-- plank x 30s
-- pull up x 6+4
-- leg lower x 17
- circuit x 2
-- DB OHP 45s x 10,8
-- advanced glute bridge w/3s hold x 12
-- DB row 80 x 10
-- standing hip flexor w/3s hold x 8
- stretch
right knee is NOT happy about the half squats. never again without a box or pins.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good
- warm up
- plank x 30s,30s
- leg raise x 16,16
- advanced glute bridge w/3s hold x 10,10
- standing hip flexor raise w/3s hold x 8,8
combined yesterday and today, today: FIF Day 19+20
WEIGHT: 174
SORENESS: none
ACHES/INJURIES: right knee (full squats good, half squats BAD!)
MENTAL STATE: good
- warmup
dunked small dodgeball, fucked hand up on rim with big dodgeball. a bit swollen now but nothing serious.
- depth jump @15" x 5,5,5,5
- DB jump squat 35s x 8,8,8,8
- reverse hyper x 13,13,13
- circuit x 2
-- dip x 10
-- plank x 30s
-- pull up x 6+4
-- leg lower x 17
- circuit x 2
-- DB OHP 45s x 10,8
-- advanced glute bridge w/3s hold x 12
-- DB row 80 x 10
-- standing hip flexor w/3s hold x 8
- stretch
right knee is NOT happy about the half squats. never again without a box or pins.
5449
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 21, 2014, 12:28:57 pm »
if you ignore the praise of southern democrats, then this song is incredibly beautiful:
<a href="http://www.youtube.com/watch?v=HxxzMEeyZzA" target="_blank">http://www.youtube.com/watch?v=HxxzMEeyZzA</a>
and this is just beautiful:
<a href="http://www.youtube.com/watch?v=R6gvl7YAieU" target="_blank">http://www.youtube.com/watch?v=R6gvl7YAieU</a>
and this is just beautiful:
5451
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 19, 2014, 03:20:48 pm »
yeah man how is that job search going?
5452
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 19, 2014, 02:21:28 pm »
mash'allah
5453
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 19, 2014, 10:32:20 am »
super solid, good job.
5454
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 19, 2014, 10:30:38 am »Do you have any advice on how to improve my overhead squat (other than actually overhead squatting)?
better thoracic spine and shoulder mobility and stability.
5455
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2014, 10:17:29 pm »
FIF Day 17
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
i can consistently get 30 on a SVJ without max effort. that is good.
- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.
- half squat 275 x 3,3,3,3
- reverse hyper x 12,12,12
- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
i can consistently get 30 on a SVJ without max effort. that is good.
- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.
- half squat 275 x 3,3,3,3
- reverse hyper x 12,12,12
- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4
- stretch
5456
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 18, 2014, 07:14:14 pm »
5457
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2014, 11:18:58 am »
last night: FIF Day 16
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine
- plank x 30s,30s
- leg raises x 16,16
- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.
- hip flexor raise w/3s pause x 8,8/leg
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine
- plank x 30s,30s
- leg raises x 16,16
- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.
- hip flexor raise w/3s pause x 8,8/leg
5458
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 17, 2014, 09:09:49 am »
you thought you had cut down on choppy steps, but you had not cut them out. be more efficient, be faster. be more efficient, be faster. be more efficient, be faster.
and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
5459
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2014, 10:02:45 pm »
FIF Day 14
- rest
skipped because i did it yesterday
FIF Day 15
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up
- warm up
- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.
- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.
- RVJ or SVJ x 2 (optional)
skipped because i did a couple during warm up
- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.
- stretch
skipped because i did it yesterday
FIF Day 15
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up
- warm up
- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.
- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.
skipped because i did a couple during warm up
- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.
- stretch
5460
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 16, 2014, 01:19:53 pm »
your approach sucks, way too many choppy steps that add nothing. t0ddday method, t0ddday method, t0ddday method, t0ddday method, t0ddday method. go look in dreyth's journal, it's on the second-to-last page now if you need a reference.