Run, pushups, situps

11/29/13

Walk 2 miles
Pushups x 100
Situps x 100
Weighted pushups (62#) x 50
Run 3.5 miles
Pushups x 100

run & pushups

11/27/13

Pushups x 100
Weighted pushups (62 #) x 25
Run 3.5
Walk 2

Chest & Core

11/25/13

Bar Pushups 4 x 25
Bench Press (135) 10, (175) 10, (225) 10, (275) 10
Incline DB Press (90) 3 x 10
Cable Crossovers (25) 10, (30) 10, (35) 10
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4 rounds of:
Situps x 25
GHD Hyper Situps x 10
Back Extensions x 15

Legs

11/22/13

Jumped in on a leg workout with Josh Kosier (2011 Teenage Nationals Champ) from Complete Nutrition. Check Josh out in the November 2011 issue of Flex Magazine.

Leg Press (640) 20, (820) 20, (1000) 20, (1090) 15, (640) 35
Leg Extensions (90) 10, (150) 8, 8, 8, Drop Set (150) 8, (130) 8 (100) 8 (70) 8
Hip Flexor Curl (50) 3 x 15
Walking Lunge (30) 3 x 30

Kosier did a few sets of heavy squats before the leg presses. I opted out of the squats. I didn't want to rest the bar on my traps, or put the bar in the front rack position. My traps still haven't fully recovered from the competition last weekend and I have a compressed nerve around the rhomboids and the infraspinatus or possibly some carpal tunnel syndrome on my left side. My left thumb and sometimes my index finger tingle, but they seem to be related to the position of my back and shoulders, more than my wrist or elbow.

Active Rest: Situps, Arms, Ropes

11/21/13 - Active Rest

My traps and hamstrings needed a bit more recovery time, so I just did some ab and arm work. I also got a deep tissue massage that focused solely on my back for 60 minutes. I definitely needed it.

Situps x 100
Cable Curls 4 x 10
Rope Press 4 x 10
21 Curls x 3
Overhead Rope Press 3 x 10
Hammer Curl 3 x 10
Overhead Dumbbell Press 3 x 10
LF Machine Curls 3 x 10
Dips 3 x 10
4 rounds of:
Ropes (alt. waves) 60 seconds
Rope Pulleys 60 seconds
Situps x 25

DUs, WBS, Burpees, BJs, Pullups, Barbell Rows, Cable Rows, DUs

11/19/13

Double Unders x 100
3 rounds, 21-15-9 reps of:
Wall Ball Shots (20#)
Burpees
Box Jumps 24"
Pullups
(9:10)
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Barbell Rows (135) x 15
Cable Rows (160) 10, (180) 4, (200) 4, (220) 4, (240) 4
Double Unders x 100

One more rep! Workout 3, CrossFit Visone's Turkey Takedown

Rest Day

11/18/13 - Rest Day

Took the day off completely, none of that active resting bullshit! I felt pretty good today, except for my traps feel like they have been tenderized with a mallet.