Half cindy, "DT"

PT

(1) 10 minute AMRAP:

5 pullups

10 ring pushups

15 squats

9 or 10 rounds

(2) 5 rounds for time, 65# barbell:

12 deadlifts

9 hang cleans

6 push jerks

Time - 6:32

• Notes: Pretty much fully back from the surgery and feeling good. Next couple of days will be pretty relaxed, won't be doing too many workouts most likely.

Surgery

Had an operation this morning to remove a kidney stone, so I will be out for a couple days. Feel fine, bu probably won't be getting a workout in until friday I would guess. In the meantime I will work on some mobility and just use the time to take rest and time off from the past couple months. Pretty sore all over and it's awesome, feel like I am finally back from the hip flexor.

Log PT AMRAP

30 minute partner AMRAP, 150# log:

10 x 4ct overheads

10 x 4ct squats

10 x 4ct situps

75 yd log flips

20 sledgehammers

3 x 15ft rope climb

1 muscle up + 10 ring dips

Score - 3 rounds + overheads, squats, situps, log flips

DL, press, short metcon

1700

(1) Deadlift 5 x 5

95#, 115#, 135#, 155#, 175#

(2) Press 5, 5, 3, 3

95#, 95#, 115#, 115#

(3) 5 rounds, done quickly

5 hang snatches, 45#

10 pullups

partner metcon

0830 PT

After a brief warm up

(1) 3 rounds, split between 2 partners:

10 tire flips

20 pullups

30 burpees

40 KBS, 12 kg

50 wall balls, 14#

60 box jumps

(2) 3 overhead carries w/ 95# log

Muscle up practice

(3) lots of mobility work

• Notes: Good day. Did a lot of new things and didn't have any issues. Also got 4 muscle ups in a row, getting consecutive ones for the first time.
• Body: Calves and quads are a little sore, and my neck is pretty achy on the left side for some reason. Pretty good other than that.

metcon

1600 PT

4 rounds for time, 16 reps at each:

500m row

back extensions

box jumps

pushups, parallettes

straight leg situps

dips, parallettes

deadlifts, 95#

DB snatches, 35#

Time - 29:16

• Notes: Back home today, did a longer workout and definitely did some new exercises, none of them were bothersome though so that's good. This one took a little longer than expected, but it felt good.
• Sleep: 6 hours.
• Nutrition: Good. Little low on calories today.
• Body: Glutes are very sore and hip flexors are a little tight. Upper body feels good.

Box squats, floor press, underwater swims

1700 PT

(1) Box squat 5 x 5

95#

3x:

15 reverse hypers

15 tall box jumps

1:00 plank

(2) DB floor press 5 x 5

45#, 50#, 60#, 65#, 65# DBs

3 x 10 bar dips:

bodyweight, 10#, 20#

(3) Pool - 6 x 25m underwater swims, 2 minutes rest in between each

• Notes: Really focused on my breathing in between the underwaters. Keeping the in/out ratio at 1:2 while relaxing and doing diaphragm breathing really improved my recovery times...my pulse was back to normal usually by 2 minutes if not before. These actually get easier the more you do; the last ones were the easiest and were hardly stressful at all.
• Sleep: 8 hours or so.
• Nutrition: Very good.
• Body: Hips a little tight and sore in general, and my hip flexors specifically were a little tight today but nothing bothersome. Feel like my upper body hasn't been sore in forever.

DL 5x5, pullups, swim intervals

1200 PT

(1) Deadlift 5 x 5

135#

3 x 10 pullups (pull, chin, pull)

bodyweight, 10#, 10#

3 x 50 calf raises

(2) Swim intervals

150m warmup

5 x 100m css - 1:57, 1:55, 1:53, 1:52, 1:50

2 x 50m freestyle - 0:46, 0:45

(3)Handstand practice, hollows

Keg stretch

• Notes: Must not have been warmed up for the swim since I was dropping time on every one. Form felt kinda sloppy - css sprints have always been a little tricky for me, timing was definitely a little off but it started to improve for sure. Handstands have just gone to shit after not practicing them in a while. It's crazy how easy come, easy go they are.
• Sleep: 6 hours.
• Nutrition: Good. Got Robb Wolf's book and am reading it now - good so far.
• Body: Hammies and glutes still sore. No upper body soreness to speak of.

Rest day

Worked on some mobility, mostly lower body.

• Sleep: Been getting plenty recently, not really an issue.
• Nutrition: Been good, cheated a little bit tonight but nothing crazy. Have some ground elk that I am going to finish up before I head home for the break.
• Body: Hamstrings, glutes, and abductors are pretty sore. I am especially tight in the lateral glute area and right up into where the hammies insert. Feels great though, haven't been sore there in a while.
• General: I have some good ideas for when I get going on a linear strength program again, sometime in the next month hopefully. Going to be mixing some ideas from CFSB, the conjugate method, as well as some of the Witchita Falls structure. Very excited to experiment.

box squats, press, 500m swim

1300 PT

(1) Box squat 5 x 5, worked on technique

45#, 65#, 95#, 95#, 95#

Press 3 x 5, worked on technique

95#, 95#, 95#

(2) 50 burpee-pullups for time, bar 1 ft. above reach

Time - 5:27

(3) Swim

500m css, w/out fins, moderate pace - 11:28

2 x 50m fresstyle sprints

(4) mob - couch stretch, overhead distraction

• Notes: Box squats were feeling really good and I feel like my form is much better than it was pre-injury. Having the bar above your reach definitely changes the game on burpee-pullups. Did 100 last year in 13 minutes or so w/ the bar within reach and this was an entirely different beast, makes the pullups much harder. Swim felt good, but I could feel how slow I was. Don't quite feel comfortable kicking all out yet, and it is probably much weaker as is. Tough to be efficient when your main engine isn't at full go. Also was just having more problems turning and clearing my nose, felt pretty retarded. I plan on spending lots of time in the pool when I get back from break so I'm sure these issues will go away.
  
• Sleep: 8.5 hours.
• Nutrition: Good.
• Body: Hamstrings and abductors/upper glutes are sore. Again, feel great in general.

Metcon, bike intervals, farmer carries

1200 PT

(1) warm up

bar MU

burg warmup x 2

(2) 3 rounds for time:

30 back extensions

30 straight legged situps

100 double unders

Time - 13:27

Foot drills and some stretches

(3) Bike intervals:

3 x 3 minutes on, 3 minutes off

(4) 3x:

200m farmer carries, 45# plates

Hip mobility drill

1 and 3 were straight arm carries, 2 was bent arm

(5) mob - wall groinage, w stretch, ballerina stretch, front rack + neck

• Notes: Another good day, I was feeling really warmed up and energetic for this one. Could have been faster on the metcon but I ran into a buddy from class and said hey for a minute or two in the middle. Bent arm farmer carries suck, I really like farmer carries and other varieties of carries in general.
• Sleep: 7.5-8 hours.
• Nutrition: Much better. Cleaned it up and I feel great as a result, go figure.
• Body: Slight soreness in my biceps, nothing else to speak of. Left elbow is a little hot, I'll ice and massage and it will be fine though.

DLs, bodyweight endurance work, 25m underwater

Wednesday was a rest day and Thursday I went skiing.

1300 PT

(1) warm up

shoulder and hip prep

(2) On the minute:

Deadlift 2-2-2-2-2-2-2-2-2-2

155#

(3) bodyweight work

3x, not for time:

30 seconds handstand hold

Max pike pushups

30 seconds ring dips hold

Max ring dips

3x:

30 seconds pullup hold

Max pullups w/ 10#

(4) pool - 4 x 25m underwater swims

• Notes: Went light on the deadlifts, but 155# is the most I have tried to do in a while. Felt really easy, but form also felt great and it was nice just to do more lifts. Didn't have much energy today and I felt it on the max reps...struggled on pretty much all of them. Pleased to see that although I haven't been running or swimming in months that I can still handle the underwater swims pretty easily. Shows that its most likely a mental exercise, as I can't imagine my lungs and aerobic capacity are very strong right now.
• Sleep: 8 hours.
• Nutrition: Definitely could use some cleaning up, yesterday wasn't great.
• Body: Quads are a little sore from skiing. Low energy levels today, most likely due to diet. Feel good now though, and need to catch up on some mobility work tonight.

WCU 1RM, box squats, swim metcon

1000 PT

(1) warm up

(2) Weighted chinup - work up to 1 RM (100#, PR)

(3) 3 x 5 box squats

45#, 65#, 95#

(4) Pool:

warm up - css, breaststroke, freestlye

10 rounds for time:

50m swim, alternate css and freestyle

20 pushups

Time - 17:38

• Notes: Great day. Got my goal of a 100# weighted pull up today, which I was trying to knock out before the new year came around. When going really heavy I like to stick with chin vs. pull grip because I feel like I can stabilize my shoulders better. The 1st half of the pull honestly went up pretty easily, but getting that last half to chin over the bar was tough. The swim metcon was really fun and tiring. Of all the strokes, breast seems to be the most sketchy on my hip flexor, I was actually able to do a pretty solid css with a decent kick, though definitely not as powerful.
• Sleep: 7.5 hours.
• Nutrition: Definitely could be better at night.
• Body: Traps and shoulders still slightly tight, and very sore in my medial delts. Feel awesome though. Treated today kind of like race day...did some focused mob pieces last night to prep for a really heavy pull up and was really pumped to set a PR. Just doing sets of 5s and 3s has shot my pullup numbers up huge amounts in the past month or two.

Deadlifts and tabatas

1400 PT

(1) warm up

burgener warm up w/ stick

(2) Deadlift 5 x 5, easy

89#, 89#, 109#, 139#, 139#

(3) Tabatas, 2:00 rest between each:

Bike

Box jumps

Supermans

Hollow rock/hold

Calf raises

Burpees

Bike

Bar muscle ups: 1, 2, 2, 2

(4) mob - shoulder extension, box squat stretch, calves

• Notes: Decided to put a little more weight on some DLs today to see how it felt and it went great, didn't have any issues. In addition, my form felt really good. It's been forever since I have deadlifted heavy and I feel like I have learned a lot about technique and theory since then. Tabatas were fine, burpees were the highlight as expected.
• Sleep: 7.5 hours.
• Nutrition: Ate a whole pizza last night. But as pizzas go, it wasn't that unhealthy. Haven't had it in forever and I was definitely craving some thin crust piled with a bunch of meat and veggies. Completely worth it. Got groceries last night and and back to normal today. Bison-stuffed peppers and some asparagus on the way tonight.
• Body: Good. Traps and the surrounding areas are a little tight and sore, as are my abs. No other issues to speak of. I am fully expecting to get a little hip flexor soreness in the next couple days as I am stepping things up, and as long as it is within reason then I don't see it as a cause for concern. It is holding up really well.

Skills, heavy press, max ring dips, "annie"

1300 PT

(1) warm up and skill work

foot drills

butterfly kip practice

bar muscle ups

HSPU

overhead squats

(2) Worked up to a heavy 1 rep Press - 120#

(3) Ring dips - max reps x 3

4-5 minutes rest in between

17, 15, 16

(4) "Annie"

50-40-30-20-10 for time:

Double unders

Situps, unanchored

Time - 7:02

(5) mob - door frame hammie stretch, overhead distraction, couch stretch

• Notes: Didn't get to a 1RM on the press, but was probably close. It doesn't seem like the heavy benching has helped my press that much which is kind of disappointing. I'm not too surprised though given that I am not able to do any heavy jerking or OHS. I think doing some weighted dips will definitely help though and I have never done them consistently. Going to work them into the plan that I will be starting soon. PR on "Annie" somehow despite not anchoring the situps? Not sure how that happened but I was nailing the DUs today. Situps still pretty weak. Struggling on butterflys as well.
• Sleep: 9 hours or so.
• Nutrition: Little bit junky last night, could be better.
• Body: Little tight in the shoulder/trap area. Everything feels great other than that. Haven't figured out what I am doing tomorrow quite yet, thinking maybe some tabatas.

Rest day

Rest day. Still taking these to make sure I don't overload the hip flexor, I still felt great today. Worked on lots of mobility pieces, one of which was a lot of hammie massage.

• Sleep: Lots. 10 hours or so.
• Nutrition: Pretty good overall.
• Body: Feel great, hardly any soreness anywhere. Everything feels pretty well rested and I am hoping to pull a good 1RM in the next three days. Also started looking at basic movement of my hip and shoulder joints. Missing lots of internal rotation in my hips and maybe a little bit of external rotation in my shoulders. External rotators are always really tight so that could be why. Gonna start focusing in on these things just to make sure my hips especially have all the range that they healthily should. Maybe these bigger pieces will help the hip flexor issue fall into place, and at the least they will help prevent issues down the road.

WCU 5x3, press, metcon, swim

1300 PT

(1) warm up

2x20 squats

shoulder socket mob

(2) Weighted chinups 5 x 3

35#, 50#, 60#, 70#, 80#

Press 1 x 11, 75#

(3) 3 rounds for time:

21 deadlifts, 85#

21 straight legged situps

21 pullups

Time - 8:37*

(4) Swim

200m easy

3 x 25m underwater

150m easy

• Notes: Really big day. PR on the 3 rep chinup, I think I might be able to pull a 90# for 1 rep now. Also the metcon was the closest I have come to a real CF workout in forever, 85# felt light obviously but more importantly it didn't aggravate anything. Hopped in the pool just to see how it would be feel...good, but my hips felt very closed and lacking some motion especially when I would dolphin kick. Probably because I haven't used them dynamically in forever.
• Sleep: 8.5 hours.
• Nutrition: Much better, cleaned up.
• Body: Sore in a lot of weird places in my upper body today, places that are hard to describe. Areas in the shoulder capsule as well as deep in my lats (maybe subscap?), but shoulders in general felt good and sore. Going to work on more capsular mobs today.

AMRAPs, double unders and rings

1100 PT

(1) warm up

burgener warm up x 2

elbow and calf massage

(2) AMRAP in 10 minutes:

10 ring pushups

20 double unders

Score - 11 rounds + 3 pushups

5:00 rest

AMRAP in 10 minutes:

10 ring rows

20 double unders

Score - 7 rounds + 10 ring rows, 8 double unders

10:00 rest

(3) Bike - tabata intervals @ gear 10

20:10 x 8

(4) mob - shoulder prime movers

• Notes: Ring pushups really burned out my arms for the ring rows. I really like doing pushups on the rings and need to do them more; when I get serious about trying to improve my pushup numbers rings would be a good place to spend some time.
• Sleep: 7 hours.
• Nutrition: Pretty good, still need to cut out some junk at night.
• Body: Calves, upper hammies, and pushers are sore. No complaints though, and my elbow felt perfectly fine today as I had a feeling it would. Need to do some hip mobility later today.

BP 5x3, pullups, metcon

1400 PT

(1) warm up

box squat 2 x 5, 45#

back squat 2 x 5, 45#

pec minor massage

(2) Bench press 5 x 3

135#, 155#, 165#, 175#, 185#

1 x 15 strict pullups

5 minutes break

(3) 21-15-9 for time:

Box jumps, step down

Bar dips

Burpees

Back extensions

time - 9:01

(4) mob - worked on and around the scapulae

• Notes: Wow. To say that I have forgotten what a metcon feels like is an understatement...got a really good lung burn from this one. I think because most of my recent metcons have been limited to upper body I just haven't gotten the same effect. 185# is definitely a PR for 3 rep, I think my recorded max from last spring was 190#. I am still not quite where I want to be as far as my form being nailed down, and some of my reps felt a little unbalanced/inconsistent, probably due to my lack of benching in general. Would like to work that out before trying for a 1RM. I liked the scapula mob, especially getting the neck stretched out.
• Sleep: 8 hours.
• Nutrition: Felt a few effects of some junk last night today, but nothing too bad.
• Body: Calves are extremely sore. I also had some upper glute soreness today out of nowhere. Hip flexor felt great throughout everything, very pleased. Right elbow got a little hot at the end of the metcon right after the dips, threw some ice on it when I got home and will massage tonight.

Rest day

Day off. Worked on some mobility pieces:

Quads - samson w/ band, couch stretch, soft tissue work lower quad

Upper body soft tissue work - ribs, pecs, external/internal rotators

• Notes: Taking these rest days more to give my hip flexors time off and some recovery, not sore anywhere else or tired. Found some really nasty spots in my pecs near the shoulder tonight, also my ex rotators were tender as hell, like usual.
• Sleep: 7 hours.
• Nutrition: Could have been better. Maybe had a bit too much dark chocolate but fine other than that. I'm still not at the point where my workouts are that affected by nutrition again so there isn't as much drive to cut out things like that.
• Body: Good. Calves are the most sore from the tabata. Traps are also pretty tight. Kinda surprised I'm not more sore from the HSPU and my elbows aren't bothering me or anything. Feeling good.
• General: Got a good 3 days planned - working in some more functional lower body stuff into metcons up to a point that I think won't be aggravating...excited. This will also be the last of my strength work with the BP and chinups. Gonna go for some PRs.

WCU 3x5, modified Diane

1400

(1) warm up

(2) Weighted chinups 3 x 5

25#, 40#, 60#

(3) Modified "Diane"

21-15-9 for time:

65# deadlift

HSPU

Time - 12:35

Tabata calf raises

(4) mob - worked on front rack, neck and shoulders, and hammies

• Notes: 60# is definitely a PR for 5 rep pull and it felt pretty strong. I am going to go for a 1RM pretty soon here and see how much I have improved, feeling good about it. The "Diane" workout was kind of a joke because it turned into basically just a HSPU workout. Should have probably doubled the deadlifts and cut the HSPU in half...I was only able to knock out 4 and 3 at a time and was struggling even with that. Also my form was starting to go to shit so I wasn't able to get full range without my shoulders feeling pretty unstable. Once I can get back to jerking again I'm sure I will see more improvement, but I just need to do them more.
• Sleep: 8.5 hours.
• Nutrition: Good.
• Body: Traps are sore. Feeling really good in general though, first time putting light deadlifts in a metcon and they were a breeze and pain free. Haven't been doing rehab since I have been re introducing more functional movements, but my hip flexor easily feels the best it ever has. Gonna keep ramping it up, smartly.

Rehab, bar muscle ups, bike and bear crawl

1300 PT

(1) warm up

3 x 15 squats

3 x 15 deadlifts, 45#

3 x 15 box jumps

(2) Bar muscle up practice

(3) AMRAP in 12 minutes:

Bear crawl x 2 lengths, gym

15 straight legged situps

Score - 9 rounds

(4) CFE - bike intervals

120:60 x 6

(5) mob - overhead distraction, box squat stretch, hamstrings

• Notes: Today was a good day. Added some box jumps in and they felt completely fine, squats and DLs felt great too. Also got my first bar muscle up. First time trying and I struggled at first, but figured it out and got it down. Consecutive bar muscle ups with a weight vest would be a really nice benchmark. The bike intervals wore me out.
• Sleep: A lot. 10-11 hours.
• Nutrition: Really good. Made some more coconut bark tonight.
• Body: Right hammie is still pretty tight, been working on it. Upper body feels fine - my lats tend to get tighter than everything else and that overhead distraction mob is a killer. Becoming an every day necessity.

BP 3x5, double unders, presses

1500 PT

(1) warm up

foam roll - t spine, quads, calves/heelchords

(2) Bench press 3 x 5

140#, 160#, 170#

Box squats 3 x 5

45# bar

1 x 12 strict pullups

(3) Row 500m easy, no straps

Double unders

5-10-15-20-25-30-35-40-45-50

Row 500m easy, straps

(4) 3 rounds, quick pace:

20 double unders

20 presses, 45#

(5) mob - split lunge, hammies, overhead distraction

• Notes: Didn't have enough in me today to raise the weight on the BP, but my form was much better I think, keeping the elbows in. Tried some easy rowing, doing it without strapping my feet in seems to be easier on the flexors but neither one was aggravating. Double unders weren't great today.
• Sleep: 8-9 hours.
• Nutrition: Pretty good.
• Body: Right hamstring is much more sore than my left. Sore all along both quads and calves, upper body feels good. Right knee is a little sore from a spill I took skiing yesterday, definitely torqued it a little bit but its nothing. Really need to work on ungluing my quads and flexors tonight, they are pretty knotted up.

Past two days - active rest

Thursday - Thanksgiving. Took the day off, ate some good food, and just relaxed

Friday - Went skiing again. Got a solid day in and got pretty tired. Going to do some mobility work tonight.

• Sleep: 6.5 hours.
• Nutrition: Good. Cheated a little yesterday with dressing and some pie as expected, but still clean overall.
• Body: Hammies are pretty wrecked. My mid and lower quads are probably gonna be a little bit sore tomorrow from skiing but my upper body feels pretty nice and recovered. Resuming training tomorrow and will be adding some more exercises in, most likely box jumps. My legs are feeling really good and I think the hip flexor is ready step it up a little bit.

WCU 5x3, metcon

1430 PT

(1) warm up

no rehab

t spine mobility work

(2) Weighted chinups 5 x 3

25#, 35#, 50#, 65#, 75#

Deadlifts w/ bar

(3) 21-15-9 for time:

1:00 plank

Ring dips

Burpees

Situps, straight legged

Supermans

Time - 12:09

• Notes: Didn't do any rehab today due to leftover soreness in my legs, although I did a few light deadlifts just to stretch out my hammies. 75# felt pretty good on the chinups despite being pretty burned out on pullups. Metcon felt great.
• Sleep: 9 hours.
• Nutrition: Good. Ate some duck, asparagus and sweet potato for dinner tonight. Finished off with some coconut/macadamia nut frozen bark. Awesome.
• Body: Hammies, glutes, calves, and pulling muscles are all really sore. The past couple of days have been very pullup intensive. While I usually don't like to program similar movements several days in a row, I think there is value in working movements consistently to the point of being burned out on them every once in a while. Figure sometimes you will need to perform certain tasks when you aren't rested, but for training purposes I wouldn't make it a habit. Either way, will be taking a break from pulling for a few days. Legs are feeling better and are recovering, hip flexor feels great. More mobility work tonight.

7 round metcon

1200 PT

(1) warm up

no rehab today

massage external rotators, under clavicle

(2) 7 rounds for time:

5 HSPU

10 SLDL alternating, 20#

10 chest to bar pullups

20 double unders

Time - 20:29

(3) mob - couch stretch, calves, shoulder ir, overhead distraction

• Notes: Good workout, would have been more of a gasser if I wasn't so bad at HSPU. It's something I really need to address. I was going to use two 20# DBs on the deadlifts, but figured I would go easy since I haven't done them in a workout.
• Sleep: 9.5 hours.
• Nutrition: Good.
• Body: DOMS setting in from the pullups, today is worse than yesterday. Lats, elbows, and biceps in particular are trashed. Quads are sore all over from skiing, especially right above the knees. Feel good other than that though.

Rest day - skiing

Took a rest day today and went skiing for the first time this season. Got a nice little leg workout and it wasn't bothersome on the hip flexor.

• Sleep: 6.5-7 hours.
• Nutrition: Good, except I have been doing some work on mint chocolate moose tracks ice cream at night and honestly will continue to do so until the carton is gone.
• Body: Pretty sore from the pullups yesterday as I expected. Elbows, biceps, lats, and between the scapulae. Still slightly sore in my quads, but feeling much better. To my pleasant surprise, skiing didn't bother me at all today and it felt great to get my legs tired. Most likely going to be a little sore tomorrow.

BP 5x3, death by pullup

PT

(1) warm up

3x12 squats

3x12 deadlifts, 45#

3x12 reverse hypers

3x12 back extensions

(2) Bench press 5 x 3

135#, 155#, 165#, 175#, 180#

3 x 50 calf raises

"Death by pullup" - 1 pullup on the minute, increasing by one each minute

Score - 16 rounds + 10 pullups

Total: 146 pullups

(3) Bike - 1/2 mile bike sprints, .2 mile recovery

(4) mob

• Notes: Huge PR on the pullup workout from january (14 rounds + 14 pullups). All of the weighted pullup work must really be paying off as I never expected to do that well on this one.

Rest day

Rested today. Worked on some mobility:

-massaged quads, groin area, hip flexors, tfl, calves

-random upper body ungluing and worked on tight areas

-box squat stretch is very tight, need to be working on this regularly to keep the adductors loose

• Sleep: 8.5 hours
• Nutrition: Good. Had a massive dinner of chicken fajitas last night. Planning on making a big roast in the crock pot tonight/tomorrow. Also haven't been having all the crazy cravings anymore which is nice.
• Body: Hip flexor feels much better today. Still a little tender when I massage it directly but I think it was just normal soreness. I think it was just a little sore from lunges and the push presses, so I am going to stay away from those for now and stick with getting higher reps of squats and DLs. Sore in the shoulders, upper back, and between scapulae.

WCU 3x5, 20 min AMRAPh

1400

(1) warm up

3x10 squats

3x10 walking lunges

3x10 deadlifts, 45#

(2) Weighted chinups 3 x 5

25#, 35#, 55#

(3) AMRAP in 20 minutes:

5 ring rows

10 straight legged situps

20 double unders

Bear crawl, forward/backward/forward, matroom

Score - 9 rounds + 5 ring rows, 7 situps

(4) mob - couch stretch, box squat stretch, pidgeon, and some upper body stretches

• Notes: Got 55# without too much trouble, feel like I could definitely get 60# for 5 reps. The metcon was good, bear crawls sucked alot. Planned on doing a bike workout too but hip flexor was a little sore.
• Sleep: 6.5 hours.
• Nutrition: Good, clean.
• Body: Front and medial delts are pretty sore. Hip flexor was a little uncomfortable for some reason today, not really sure why. The bike yesterday was pretty intense but maybe it is a little sore from adding in lunges the day before - lunges do seem to be the one thing that tends to do that...I might cut them out and stick with squats and DL for now. Also my adductors were feeling crazy tight when I did the box squat stretch so I need to work on that.
• General: Tomorrow is an off day and I need to do some serious mobility work. Going to massage just about everything in my lower body and then work on the shoulders some more.

10 mile TT, skills and drills

1100 PT

(1) warm up
rehab - full, 17 reps each way

(2) Ring technique work

10 minutes muscle up practice

10 minutes handstand practice

(3) Bike - 10 mile TT

Time - 18:14

Gears 7 and 8

Foot drills, 2 minutes each

Hollow position: 20 seconds on/20 seconds off x 4

(4) mob - snatch and butterfly wall stretch, anterior hip stretch with distraction

Going to work on ungluing some lower body stuff later on

• Notes: Well last time I did the 10 mile was 18:16, but I felt like I was going much harder today. I was able to get into an inverted position pretty easily on the rings, but just didn't have the strength to push myself up. Muscle ups are improving.
• Sleep: Good, around 8 hours.
• Nutrition: Feel like I ate a little too much last night but it was clean.
• Body: Good. Right wrist is a little sore from the bench yesterday. Also I have been pretty tight in the abductors/tfl area for the past couple days, I think just from massaging it pretty intensely. Hip flexor feels good, adductor was a little sore on that left side but nothing suspect at all.
• General: I am starting to progress out of standard rehab pretty nicely. The key now is to not get greedy. Got a nice workout planned for tomorrow that I am hoping will be pretty bad, excited.

BP 3x5, franish metcon

1430 PT

(1) warm up

3 x 10 squats

3 x 10 deadlifts

3 x walking lunges

mp - shoulder socket, hip socket, ribs

(2) Bench press 3 x 5

135#, 155#, 170#

1 x 12 strict chinups

(3) 21-15-9 for time:

Push press, 45#

Pullups

time - 3:46

(4) mob - hammies w/ distraction, 2 ball t spine work, shoulder ir w/ band, rack stretch

• Notes: 170# felt pretty heavy, but not to the point where I needed a spot. Need to work on keeping the wrists strong though as they were breaking pretty badly. Haven't done push presses yet so I stuck with just the bar on the metcon...annoyingly slow however. I can also feel that I haven't done dynamic overhead work in a long time as I was having trouble avoiding overextension.
  
• Sleep: 6.5 hours.
• Nutrition: Good. Completely clean today. Grocery run tomorrow.
• Body: Feel pretty good. No pain or soreness anywhere. I am curious to see how the hip flexor feels tomorrow from adding in lunges and push presses today. tomorrow is a bike time trial and some skill work.

Rest day

Rest day. Going to work some mobility in the upper body and get after my quads and calves with massage tonight.

• Sleep: 6.5 hours
• Nutrition: Good. Did an IF for just over 20 hours today. Ate a big meal around 1630 this afternoon and am going to get some more in later tonight.
• Body: Sore in calves, abductors, and triceps. Calves are the worst, probably some DOMS from the flight simulator workout. Going to work on a bunch of upper body mobs tonight as well as do some standard massage around my hips.
• General: I have now completed 2 cycles each of weighted pull ups and press; tomorrow I am going to switch to chinups and bench press and start over. I think working on my bench will definitely help my raw press and help me get over that plateau that usually occurs. The high rep work will remain the same except pullups instead of chinups - press remains the same.

5x3 WPU, bike hills

1400 PT

(1) warm up

rehab 1/2 - 17 reps each

upper body ball massage

(2) Weighted pullups 5 x 3 @ 41X1

20#, 25#, 35#, 45#, 50#

Press 1 x 14, 65#

3 x 15 back extensions

Calf massage

(3) Bike - Hill intervals

4 x 2 mile hill climb, gears 10,11,12,13

2 minutes rest in between

Averaged a little below 5 minutes on all of them

(4) mob - snatch wall position, overhead distraction

• Notes: Not sure I am going to do slow negatives with the pull ups strength work anymore. I think it is definitely productive but makes my shoulders a little achy and it's tough to keep good form. I think instead I will add in a dynamic or explosive day and low weight and reps. Could have gone harder on the bike, but kept the intensity relatively high.
• Sleep: 8 hours.
• Nutrition: Good. IF tomorrow.
• Body: Calves are pretty sore; traps and triceps also have a little bit of soreness. Legs feel slightly tired but they feel really good. Hip flexor feels great.
• General: Rest day tomorrow. Next cycle I am going to decrease my band rehab to one day per cycle, and implement squats, lunges, deadlifts on the first and third days. Trying to slowly replace rehab with real exercises. I will cut the reps back to 3x10 or something similar since I will be working them more often. Coming along.

Flight simulator, metcon

1500 PT

(1) warm up

rehab - full, 16 reps each way

3 x 15 squats

3 x 12 dealifts w/ bar

(2) "Flight Simulator" - unbroken double unders

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 10, 5

Time - 21:09

Worked some shoulder socket mob

5 rounds for time:

4x bear crawl, gym length

20 pushups

20 straight leg situps

Time - 11:58

(3) mob - step up hip stretch, levator, shoulder ir/neck, calves

Going to do a lot of massaging around my hips tonight

• Notes: First time ever doing the complete flight simulator. Double unders felt really strong, but it is interesting to pace because you want to give yourself enough rest to not get sloppy and miss a rep. Definitely could have pushed the pace faster since I didn't miss very many. Neck felt a lot looser when I did the mobs today compared to usual...definitely getting all that mess unglued.
• Sleep: 6 hours.
• Nutrition: Much better, trying to clean everything up. Haven't noticed much difference from milk intake, although yesterday I was a little gassy and had slight intestinal discomfort. Haven't seen anything too noticeable though.
• Body: Little sore on the outside of my hips in the tfl area. No other soreness to speak of. Hip flexor maybe the slightest bit sore this morning but then it went away and feels completely normal. Added deadlifts in today and they were pain free.

Press 5x3, bike intervals

1100 PT

(1) warm up

rehab - 1/2, 16 reps each way

mp - shoulder socket, t spine w/ roller and bar, rib massage

(2) Press 5 x 3

85#, 95#, 105#, 115#, 115#

1 x 16 strict chinups

Massaged groin w/ bar

(3) Bike intervals - 4 x 5 minutes, 3 minutes rest in between

Cover maximal distance on each interval: around 2.8-3.0 miles each

5 minutes leaning rest

(4) mob - hip flexion/er, horizontal scap

• Notes: Shoulders felt awesome from the movement prep I did and my press form felt the best it has ever been. Really getting the shoulders back in the socket. The groin massage using the bar was horrible...wanted to vomit. Bike felt good and so did rehab.
• Sleep: 8 hours
• Nutrition: Crappy. Had a lot of late night food last night for no particular reason. Also reintroduced milk today, gonna see how that goes.
• Body: Calves still a little sore, pretty good everywhere else. Hip flexor feels really strong, tomorrow I am going to add in lunges to the squats and rehab. I figure once I can comfortably do lunges, squats, and box jumps I can start putting them in metcons again, and then start doing some light deadlifts and add some weight to the squat. Still taking it slow though, have no interest in starting this process over again.
  

WPU 5x3, DU/HSPU and DU/burpees

1500 PT

(1) warm up

5 minute bike

rehab - 1/2, 15 reps each

shoulder socket w/ weight and distraction

keg stretch

(2) Weighted pullup 5 x 3

25#, 35#, 50#, 60#, 75# (pr)

5 minute bike

(3) Both for time, 2-3 minutes rest in between

50 double unders

2 HSPU

40 double unders

4 HSPU

30 double unders

6 HSPU

20 double unders

8 HSPU

10 double unders

10 HSPU

Time - 11:23

50 double unders

2 burpees

40 double unders

4 burpees

30 double unders

6 burpees

20 double unders

8 burpees

10 double unders

10 burpees

Time - ?

5 minute bike

(4) hip opener stretch w/ distraction

• Notes: Good day. PR'ed on my 3 RM I am pretty sure since my 1RM is around 80#, it was a struggle though. I really like the shoulder mob with both the weight and the distraction to help get in the back of the socket, feel like it really does improve things. HSPU are still my goat and I wasted a lot of time because I was burning out on those. Forgot to start my watch on the DU/burpee but it was all out.
• Sleep: 7 hours.
• Nutrition: Hasn't been the most strict, but I am still doing relatively well. Just get really hungry at night. In about another week I am going to pick up milk again and see what happens. Since I have seen/felt relatively little change since dropping it, I am guessing not much will.
• Body: Calves are very sore. Everywhere else feels pretty good.

Rehab, 20 minute TT

1500

(1) warm up

rehab - full, 15 reps each way w/ band

3 x 15 air squats

3 x 15 leg levers

3 x 50 calf raises

3 x 10 hip extensions

3 x 15 pushups, AFAP

Shoulder socket w/ weight and distraction

(2) Bike - 20 minute time trial

Distance: Covered 11.0 miles

Stuck with gears 7 and 8

(3) mob - overhead triceps stretch, rib massage w/ er

• Notes: 15 reps was definitely starting to fatigue me on the rehab, which is right around where it needs to be. Outside of my hips were starting to cramp up. First time doing leg levers and they felt pain free, though I was still a little hesitant. Slowly working movements back in. Lunges will come next, then as I feel the strength level return I will phase out rehab and only do these exercises, then start deadlifting/back squatting w/ the bar, ect. ect. Went really hard those last 5 minutes on the bike, felt great.
• Sleep: Around 8.5 hours. Had a tough time falling asleep. Pretty tired all day today though and felt pretty fatigued until I got to the gym. Most likely has to do with the workouts getting a little more intense, and my calorie load yesterday was a little low.
• Nutrition: Good, almost completely clean except for some dark chocolate.
• Body: Whole t spine region is a little sore, from my lats to in between my scapulae. Everything else feels great. I have been doing 3 CFE workouts in a row on the bike recently because the intensity hasn't been very high, but that is going to have to change here soon to get some recovery after ones like today. Probably switch to the 1st and 3rd day of the cycle.

Press 5x3, metcon, tabata bike

1400 PT

(1) warm up

rehab - 1/2, 15 reps each

shoulder socket work, wrists

(2) Press 5 x 3

85#, 95#, 105#, 110#, 115#

1 x 15 strict chinups

(3) 21-15-9 for time:

Ring dips

SL glute bridge

4x bear crawl, matroom

Time - 7:40

5 minutes rest

Tabata bike intervals

20:10 x 8, gears 8 and 9

(4) quick mob - couch stretch, door frame hammie stretch

• Notes: Pretty good day. Press is starting to feel better, although I should definitely be above 115# for 3 reps. I notice I usually perform well when I work out fasted, although it might be a different story for heavy lifts. Went harder on the tabata today, felt good.
• Nutrition: Ate a ton last night, haven't had anything today yet. About to dig into my crockpot concoction.
• Body: Feel great. This is one of the first times my hip flexor has felt noticeably stronger and less suspect during rehab. Really pleased with its progress.

Rest day

Rest day. No rehab, worked on some mobility points of interest.

Mob:

-foam rolled quads, massaged tfl, psoas, and T-L juncture

-worked on ribs w/ double ball and put some weight into back of shoulder socket

-hip socket w/ distraction, hammie stretch w/ distraction

-worked on opening the neck up all around

Might do some more random stuff tonight

• Sleep: 8.5 hours
• Nutrition: Had a slight cheat binge this weekend but back to normal now. Ate a whole turkey leg last night...so delicious. Also found some okra which is weird for colorado so I took advantage of that. I think I am going to IF every tuesday just because it works well with my schedule and finding time to eat is annoying, and I am usually not hungry when I wake up.
• Body: Feel great. No soreness anywhere. While I know I haven't been doing as intense of workouts lately, my soreness on a day to day basis has definitely gone down. Seems to suggest that I am getting plenty of protein and/or calories even without milk or whey, which is encouraging.

Floor presses, metcon, bike intervals

1200 PT

(1) Warm up

Rehab - 1/2, 12 reps each

MP - shoulder socket w/ band distraction

(2) Floor press w/ 45# DBs

20 seconds on x 8, 20-30s rest in between

Bike intervals - .5 miles on/.5 miles off x 5, all out @ gear 8

5 rounds for time:

5 burpees

15 ring rows

25 double unders

Time - 8:49

Bike intervals - .5 miles on/.5 miles off x 5, all out @ gear 9

(3) Mob - overhead distraction + lunge stretch, feet/calves/shins, couch stretch

• Notes: Good day today...really happy about how well my hip flexor held up with everything and how good it feels. I went hard on the bike intervals and there was no pain whatsoever. First time doing floor presses.
• Sleep: 8.5 hours
• Nutrition: Some junk last night, not too much though.
• Body: Chest, shoulders, and back are still a little sore. Everything else feels pretty good. Taking tomorrow off. This is the best I have felt in a while...got a little wind in my sails after getting some guidance from the trainer and I think I am finally going to get this thing sorted out.

10 mile bike, mobility

1500

(1) Warm up
rehab - full, 12 reps each way, yellow band

mob - 100 t spine pumps w/ double ball, 50 quad/hammie sliding surface kicks w/ double ball

3 x 12 air squats

(2) Bike - 10 mile TT @ 80-85%

Gear 6 for first six miles, gears 7-8 for last four

Time - 18:16

handstand practice

(3) mob - glute/hip, psoas extensor, horizontal scap stretches, shoulder IR and neck, more chest

• Notes: The bike felt really good, got some good burning going on in my glutes and hams. Noticed during the sliding tissue mobs for my hammies that my right one is pretty knotted up near the insertion and missing lots of ROM. Feels all gristly the nerve feel kind of knotted down in there as well...hard to explain. I will get after it some more will the balls in the next couple of days. Squats felt good.
• Sleep: 6 hours.
• Nutrition: Good, with a few crap snacks late last night. I am kind of letting weekends be my time to eat some occasional cheat foods like chocolate and normally ice cream and then locking it up during the week. The weekends then kind of act as my refeed time. This is now the longest I have gone without milk/dairy in my life, and honestly it isn't as difficult as I thought it would be. I definitely miss it, but there are plenty of other options. Haven't noticed any significant changes in how I feel, but I am going to give it the full month and then see how I react when I try it again. I am pretty sure I have always been very tolerant of dairy, but I am still curious.
• Body: Chest and pushing muscles are fried; sore all around my scapulae too. Little soreness in my hips/upper hammies as well. Elbow is completely normal and not sore anymore - lax balls are miraculous. Hip flexor feels great.

Fun with cindy, tabata bike

1300 PT

(1) Warm up

Mob - psoas, tfl/flexor, glutes

Rehab - 1/2 hip circuit, 3x12

MP - massaged elbow, forearms, under the arm, and ER; t spine on roller

(2) Cindy AMRAP in 5 minutes x 3:

First - explosive

5 C2B pullups

10 clapping pushups

15 calf raises

2 minutes rest

Second - weighted, 15# backpack

5 pullups

10 pushups

15 calf raises

2 minutes rest

Third - normal

5 chinups

10 pullups

15 calf raises

Scores:

1 - 5 or 6? rounds + 5 pullups

2 - 7 rounds even

3 - 7 rounds + 5 pullups, 10 pushups, 8 calf raises

2-4 minutes rest

(3) Tabata bike intervals @ 75-80%

20:10 x 8, used gear 8

(4) Mob - snatch, butterfly, figure 4 stretch against wall; couch stretch, overhead distraction, lower back lengthening, shins

*Found a good combo stretch today - get on one knee during the overhead distraction and add in lunge stretch...good way to hit everything at once

• Notes: Finally had a good day. The clapping pushups were tough and I was easily burning out on those. Weighted ones weren't too bad but my pushups were burning out all around. Didn't go all out on the tabata, but it felt nice to get on the bike again and get a little leg burn...none of it gave me pain.
• Nutrition: Not too bad...did some late night eating but it was clean. Need to get more veggies.
• Body: Left elbow was feeling a little hot today and throughout the workout. Felt it before a bunch and it usually happens when I get a lot of upper body pushing in. Nothing to worry about - I'll get after it with the ball tonight. Shins are still a little sore, and my right hip is a little funky but its getting back to normal. Still massaging the psoas/pelvic area every night, it's definitely doing some good.

Rest day - mobility

Took today off and just worked on mobility. Saw the trainer up and school, she didn't really tell me much I didn't already know, but did show me a few more rehab exercises which was what I was looking for. She also suggested that biking would be beneficial, and mentioned that rehab actually should involve a little bit of pain with this type of injury as long as its low on the scale. That surprised me but was actually encouraging because it makes me think that maybe the amount of tenderness I have been feeling from rehab is acceptable and isn't something to obsess over. So I am just going to keep sticking with the rehab and start doing it every day instead of alternating (she suggested that as well). Trying to not get impatient and just to focus on the improvement I have made. So the main switch I will be making is to get on the bike more and to do rehab every day to strengthen up my adductors which are damn weak right now. I didn't have any pain when she tested me in the different planes so that was encouraging.

Mobility for today: front rack + levator, box squat adductor stretch, hip socket distraction, upper rib massage, lower rib massage w/ IR, calves, foot massage, shins

I will note that I have also been doing massage around the hip flexor area every night to try to create some slack - TFL/flexor wod, psoas, lower back, quads, occasionally hammies

• Nutrition: Better. Don't feel so food obsessed today.
• Body: Shins and feet are still damn sore from the foot drills the other day and I am loving it. Good to note for when I get back to running. I have noticed that stretching out my neck daily helps my shoulder/neck position feel better almost instantly. Never realized how tight that area got in the front and the back, and I have always had an issue with the "chicken neck" position. I love the IR stretch and tying in the neck - frees up a lot of that area. Hip flexor is a little sore on the surface but the muscle actually feels ok. Will resume rehab tomorrow.
• General: Going to get back on the CFE bike schedule since that was a nice pain-free activity. Tomorrow will also be a spin off of some "cindy" type work. Side goal: spend less time sitting.

WPU 3x5, slow negatives

1400 PT

(1) Warm up

Rehab - 3x12 adductor/abductor w/ band

(2) Weighted pullups 5-5-5 @ 41X0

25#, 35#, 40#

1 x 13 press, 65#

5 minute bike

(3) Mob - hammies, horizontal scap, shoulder IR + neck, shins

• Notes: Felt pretty bad in general today...didn't have much energy and still have some slight soreness in hip flexor so I just skipped the metcon today. My pullups are feeling good though.
  
• Nutrition: Not great...been eating a little too much but at least its clean.
• Body: Shins are sore. Have some slight tenderness in the hip flexor, but it isn't bothering me with any movement which is good. I am wondering how much of this is mental...maybe I am just expecting it to flare up no matter what? Taking tomorrow off to work on mobility, gonna go see the PT at the school clinic as well and ask for advice.

DU, bear crawl, HS walks

1400 PT

(1) Warm up

Rehab - 3x12 hip circuit w/ band

3 x 12 air squats

(2) 3 rounds for time:

100 yard bear crawl

50 double unders

10 yard handstand walk

5 minute bike

Foot drills

(3) Mob - overhead distraction, couch stretch, shins

Ice

• Notes: Air squats and double unders both felt fine. Today was just a weird day though...hip flexor hasn't felt quite as good today or yesterday like it is a little sore, but nothing I did today gave me any pain so I assume everything is OK. Really just getting frustrated with this whole thing. I don't even necessarily know if I can say I have made net progress between the the summer and now regarding how it is doing. Keep having these up and down periods where it feels healed and great and then back to how it was before...although it definitely has gotten stronger from a few months ago given the rehab I am able to do now. I am just having trouble bridging the gap between rehab and reintroduction to exercise.
• Nutrition: In the middle of a quasi IF right now. Haven't eaten since around 11 last night and have just had water and some coffee today. Have a chicken and a bunch of veggies in the crockpot right now...plan on going to town on that pretty soon here.
• Body: See above.

Press 3x5, jump rope and pushups

1500 PT

(1) warm up and mp

Rehab - slow eccentrics w/ band 3x6

(2) Press 5-5-5

65#, 95#, 105#

1 x 13 strict chinups

5:00 continuous jump rope - 30 singles, 10 left, 10 right

5:00 AMRAP cf pushups - 88

5:00 continuous jump rope

100 4ct squirms

(3) mob - psoas extensor, T-L spine, psoas massage, shoulder IR + neck w/ band, hammies

• Notes: Just barely got the last rep at 105#...pretty bad. Hopefully I will make some decent gains though with a linear approach again. Threw in some jump roping today, just slowly reintroducing exercises. Not going to take it to double unders again quite yet.
• Nutrition: So-so, not great. Been wanting food a lot lately even when I'm not necessarily hungry. Also bought some dark chocolate and have been splurging on it.
• Body: Right hip is still feeling weird. Feels capsular for sure and goes into my glute. Adding some tension when I externally rotate definitely gets into it, just some extreme tightness from when I tweaked my hammie doing those hip grinders the other day. Hip flexor felt good, maybe a little tight though.

WPU 3x5, 15 min AMRAP

Yesterday - skills and drills. Worked on ring handstand pushups and a bunch of other stuff, did some mobility too. One note - added 3x10 full ROM air squats in to rehab and have no pain or soreness today.

Today:

1400 PT

(1) Warm up

5 minute bike

Rehab - 3x12 w/ band

MP - unglued forearms, lats, ribs, and triceps. Worked on shoulder socket too.

(2) Weighted pullups 5-5-5

20#, 35#, 50#

1 x 15 press, 65#

(3) AMRAP in 15 minutes:

5 HSPU

10 back extensions

15 pullups

Made 6 rounds + 5 HSPU, 10 back extensions

(4) 100 reach throughs

Mob - couch stretch

• Notes: 50# is pretty much my 5RM, but I think I could maybe have gotten 55#. Since this is the first round of strength work I wasn't going to push it to max yet. I think I will do 3x5 twice and 5x3 twice, with the second time for both doing slower negatives. I was having to wait a lot during the metcon for the bar but I wasn't moving very fast regardless. HSPU actually felt pretty good, they improved as I got into the workout oddly enough.
• Nutrition: Good. I think my body was getting a little deprived of carbs recently, as I have added some sugar in at night and seen some good results. Might be that weird phenomenon where that occasional refeed kickstarts your metabolism after you have been in a relatively ketogenic state for a while.
• Body: Glutes are a little sore. Right hammie is getting back to normal again. Hip flexor is feeling great and I can tell it's getting stronger. I also have a lot more slack in them right now - had much more room on the couch stretch.

Press 3x5, short metcon

1030 PT

(1) Warm up

5 minute bike

Rehab - 3x5 slow rep eccentrics w/ band

MP - shoulder socket, T spine on roller

(2) Press 5-5-5

85#, 95#, 95#

1 x 12 strict chinups

(3) Short Metcon:

2:00 plank

21-15-9 for time:

Ring rows

Single leg glute bridges, L/R

Bear crawl forward x2, backwards x1 (mat room)

2:00 plank

Time - 6:41

(4) Mob - butterfly and snatch position against wall, overhead tricep w/ band, split lunge hip stretch

• Notes: I am starting a strength progression with my press and weighted pullups, same style as CFSB with high rep work. Press has really digressed lately, but my shoulder position was definitely improved today and I had much more flexibility.
• Nutrition: Feeling back to normal so far, I think I just needed the extra carb boost yesterday and that's why I was having the cravings. Need to make a grocery run for some more veggies.
• Body: Elbows, biceps, shoulders and calves are still a little sore. Not too bad though. Right hip and hammie is feeling a little weird, I kinda tweaked it a little yesterday doing the hip grinders so it is a little sore.

rest day

Mob - massaged abductors and external rotators, front rack w/ band, shoulder extension, neck, and did some hip capsule grinders

Tonight I worked on my hammies and some internal rotation to get ready for tomorrow.

• Nutrition: So-so. I had insane cravings today and my appetite was noticeably above what it has been. I am guessing it was from the higher volume day I had yesterday, but it was definitely interesting. I think since my carb levels have been so low lately I might be needing a little refeed time to boost leptin...ate a higher amount of fruit today and also got a frosty, which was delicious. I think especially since tossing dairy my carb levels have probably gotten pretty low for me. Just gonna keep observing.
• Body: Little bit of soreness in elbows, anterior shoulders, and calves. Nowhere near as sore as I was expecting and I am curious why. Usually those high amounts of pullups and pushups leaves me pretty torn up. I think the mobility work I have been doing has definitely helped, and maybe the cleaner diet has as well.

Crip Barbara

1400 PT

(1) Warm up

Rehab #3 - 3x10 reps + abductor work w/ band

MP - forearm massage, triceps massage, ankle mob, shoulder socket, t spine mob

(2) 5 rounds, each for time w/ 3 minutes rest in between

20 pullups

30 pushups

40 squirms

50 calf raises

R1 - 2:10, R2 - 2:15, R3 - 2:22, R4 - ?, R5 - 2:19

(3) Mob - wrist flexibility, T-L spine love w/ double ball, psoas massage, front rack levator, calves, chest/bicep arm distraction

• Notes: This was my modified crippled barbara since I can't do situps or squats. All the pullups were unbroken which I felt really good about. I am sure my hips are super weak but my kip felt great and as strong as ever - weighted pullups seem to really be helping. Pushups were broken after R2, squirms were kind of a filler to be honest. Felt a little pukie coming before the last round.
• Nutrition: Awesome - probably the cleanest I have ever been. No dairy, no protein powder, I don't even have dark chocolate right now. Peanut butter is probably my biggest cheat right now...it's just too cheap per calorie to pass up on. Have some coconut milk too that I haven't cracked into yet. I have also started trying different greens to mix it up from spinach. Right now I have some large collard and chard leaves.
• Body: Feel great, no soreness and my hip flexor is feeling good. I am trying to decide what exercise to add in after this round of rehab...it is between air squats, lunges, or some light DB swings. Need something to start slowly getting my legs used to working as a whole unit again. I have also gotten better at looking at a workout and coming up with some movement prep to help me improve my positioning for those specific movements. The MWOD has definitely showed me how to do that...it's very intuitive when you think about it, just had never thought about breaking down movements like that before. Cool stuff.
• Side note: That T-L spine area was definitely tight and knotted up...good idea to give it some attention now and then.

Handstand walks, bear crawling

1400 PT

Heat

(1) Warm up

Rehab #1 - 3x10 w/ band

(2) 30m handstand walk, 3:39

3 x 30 supermans (10L, 10R, 10 both)

Bear crawl intervals:

2 minutes on, 1 minute off x 5

(3) Mob - couch stretch, overhead distraction, pec massage, rib massage single ball

• Notes: Handstand walks are improving, but I have trouble getting forward momentum without over arching my lower back when I get tired. The bear crawling was pretty tiring; it's kind of my substitute for metcons right now. Rib massage is starting to feel less vomitous...good to see.
• Nutrition: Back on track. PWO is now salmon and sweet potato...I have dropped dairy and the whey for now just to experiment. It is tough to replace the calories and convenience of milk, but I figured I would give it a shot.
• Body: Neck is sore. Hip flexor feels much better and I think that case a few days ago was just soreness from reintroducing squats/lunges. Obviously it is not quite ready for that yet. Continuing on with rehab.
• General: Tomorrow is going to be high volume bodyweight work.

Ring dips, HSPU, weighted pullups

1800 PT

Heat

(1) Warm up

Rehab#1 - 3x10, no resistance

Movement prep - shoulder IR, overhead distraction, rib massage

(2) Ring dips, AMRAP (-1) x 5

2 minute mobilizing in between

HSPU, AMRAP (-1) x 4 @ 31X1

2 minutes mobilizing in between

Weighted pullups, AMRAP in 6 minutes - 50#

19 reps

(3) Planks - 30s L/R/middle x 3, 30s rest in between

Foot drills, 2 minutes at each

• Notes: Didn't have much gas today as expected - sleep and eating kinda took a hit this weekend. Had no idea how to pace the pullups and I was way too cautious...definitely could have knocked out some more.
• Nutrition: Not great. I do have a lot of pumpkin seeds now though, so plan on chowing down on those pretty soon.
• Body: Took the past 2 days off since something I did those last two days pissed off my hip flexor a little bit at the insertion, although I think it might have just been soreness. Resuming normal rehab tomorrow. Feeling extremely out of shape and dying to get back into everything. I'll never underestimate the healing time of hip flexors again...

Snatch/pullups

1100 PT

Heat

(1) Warm up

Rehab #3 - 3x10 reps

Movement prep - shoulder IR, shoulder dislocates, T spine on roller

Muscle up practice

(2) 21-15-9 for time:

Muscle snatch, 45#

Pullups

Time - 6:38

(3) Mob - hammies and upper hip, flexor massage, lower back, butterfly/snatch against wall

• Notes: Muscle ups are coming along nicely. Grip was starting to fail on the metcon, especially with the bar I was on. Found a very tender spot in the tfl/flexor area when massaging, need to start working on that.
• Nutrition: Good.
• Body: Pecs, hammies sore. I definitely have some soreness at the insertion of the hip flexor, and it felt a little tired in general today. Shows how weak my legs have gotten. Taking tomorrow off for sure.

Skills and drills

1430

(1) Warm up

Rehab #2 - 3x10 squats, lunges; 2 minutes isometric lunge each leg

(2) 25m handstand walk

(3) Foot drills - 3 different drills, 2 minutes at each

(4) Mob - calves, psoas massage, hammie end range pulses w/ band, overhead distraction, 6 minute squat (2 min normal, 2 min side to side, 2 min normal)

• Notes: Low key day just to work on random skill and maintenance stuff. My handstands are the best they have ever been, I can finally keep my core tight and mostly keep from overextending when I walk now. The foot drills smoked my calves and feet, I will start doing those more often especially once I get running again. Squat is developing well also, I can get my feet much closer together pointing straight ahead.
• Nutrition: Normal.
• Body: Shoulders, pecs, and hammies are sore. Hammies are starting to loosen up but still very tight. I'll probably do some more stuff tonight. First time doing squats and lunges and the hip flexor felt strong.

Bench, death by bear crawl

1600 PT

(1) Warm up

Rehab #1 - 3x10 w/ band

Movement prep - shoulder socket distraction, 2 ball rib massage

(2) Bench press 1-10-1-20-1-30

185#, 155#, 185#, 135#, 185#, 95#

Rest as needed in between

(3) Death by 10 meters, bear crawling

Made 8 minutes

(4) Mob - psoas extensor stretch, front rack + levator, chest bias w/ band, couch stretch, 2 ball t spine

• Notes: Haven't benched in a while, this was a tough one but i liked it. The 10 and 20 rep was the toughest. 185# was about right without a spot for 1 rep; feel like my 1RM is around 195-200#. Came up with the 10m bear crawling on the spot, and it was thoroughly enjoyable.
• Nutrition: Very good. Haven't eaten much today and I have noticed my appetite seems to be below what it usually is, but that isn't very surprising. Side note - had some pizza and sugary drink crap on saturday...my stomach was torn up for the whole next day. I am glad my body had mostly gotten accustomed to not tolerating crap.
• Body: Hammies are destroyed. Yesterday was worse but they are still very sore. Everything else feels fine.

Longer metcon ladder

Yesterday was a quasi rest day

1000 PT

Heat

(1) Warmup

Rehab #3 - 3x15 reps

Movement prep - shoulder socket w/ distraction, t spine, double ball rib massage

(2) 21-18-15-12-9-6-3 for time:

Back extensions

Pullups

Bar dips

Single leg calf raises

Lower body rotations

1:00 plank

Single leg DL

time - 36:13

(3) Mob - hip/lunge stretch

• Notes: Felt pretty horrible this morning so this was slow going. Felt nice to get a longer duration workout in though. I really liked the MWOD from last night with the shoulder distraction and 2 ball rib massage. Definitely saw some immediate changes in my rack and ER position after that.
• Nutrition: Crappy yesterday with some pizza mixed drinks...back on track today though. Bought finished with the crock pot batch and its treating me very well.
• Body: Feel good. Hammies are gonna be sore tomorrow for sure. I am spending a lot of time in the squat position and I have noticed it is becoming much more comfortable and natural.
• General: So I have now finished the first round of rehab working up to 3x15 reps. Now I will start over doing the same things with some resistance bands, as well as working in some squats and lunges on day 2.

Pullups, muscle ups, pushups and short metcon

1300 PT

(1) Warmup

Rehab #1 - 3x15 reps

Movement prep - elbow and rib massage, overhead distraction, shoulder IR, dislocates

(2) Weighted pullups 3-3-3

25#, 50#, 70#

Pullups and chinups @ each weight

1 minute rest between pull/chin, 2 minutes rest between set

(3) Muscle up practice - 3x3 assisted

(4) AMRAP in 30 seconds:

Pushups - 44

Ring pushups - 24

(5) 3 rounds for time:

Bear crawl x 4 lengths (~80 yds)

1 minute arch rock position

15 x ring rows

Time - 7:38

(6) Mob - hip capsule, shoulder IR, hip lunge stretch, shoulder ER w/ band

• Notes: Good day. Rehab is going really well and I can tell my hip flexor has gotten stronger from when I started. Shoulder dislocates have gotten easier I noticed...I think my shoulders are much more flexibile now; it will be interesting to see how my OHS is when I am all healed up. The upper back rib massage is still just beyond brutal though. weighted pulls are coming along. I think a 90-100# pullup is within reach by the end of the year, which would be a nice milestone.
• Nutrition: Really good. I have stopped taking whey and now my typical post workout is whole milk (usually with some chocolate powder for some more carbs) and canned salmon. Ideally I would get away from the milk too and possibly switch to sweet potato and salmon. Got a crockpot full of pork, carrots, mixed veggies, onion, and sweet potato waiting for me right now.
• Body: Upper quads are sore from where I rolled them yesterday near the IT band. first time I have had decent soreness just from rolling. Feel good...still out of shape but I am feeling more normal now. Can't wait to get on my legs again.

rest and mobility

Rest day. No activity.

Worked on some mobility and heated

-foot strengthening, heel chords, shoulder IR+neck, upper thigh massage, psoas massage

• Notes: Psoas massage definitely doesn't hurt as much as it used to...good news.
• Nutrition: Gonna do another crockpot tonight. Side note - never eat 100% cacao dark chocolate...
• Body: Little soreness left in the traps/shoulders. Feeling great honestly. It's tempting to try certain things to see how well I am really coming along, but clearly this rehab has been working so I am sticking to it. 3x15 next cycle then back to 3x10 w/ some resistance and work back up.

Press/pullups, rehab3

1400 PT

Heat

(1) Warm up

Rehab #3 - 3x12 reps all across

Movement prep - front rack socket stretch, overhead distraction, rib massage

(2) 5 rounds for time:

1 x press, 105#

1 x strict pullup

1 x press

3 x strict pullup

1 x press

5 x strict pullup

Forgot to start watch

Started with 110# and lowered to 105# after the first round

(3) 50 4ct overheads for time, 30# med ball

Ball cannot be put down

Time - 7:39

(4) Mob - foot massage, 2 minute squat, shoulder sink, bent leg hammie stretch, couch stretch

• Notes: Press was a little weak but my form felt decent even though I was getting close to burning out. The 4 count overheads suck - front of my shoulders were on fire. Finished second round of rehab today, so next cycle will be 3x15 reps each time. Once I finish that and move back down to 3x10, I will start implementing a few bodyweight squats and lunges on rehab day #2, and eventually swings as well. Then it will be time for the bike, pool, lifting, jogging, running, awesomeness, ect.
• Nutrition: Good. Starting to get into a swing of eating a big breakfast, working out on an empty stomach and then getting some PWO food and then a bigger dinner. It is working well while I am in relatively low activity...once I get back into normal routines I will have to add lunch back in.
• Body: Traps are sore. Hip flexor feels really good - I like the results I am seeing so far from the rehab. I am a little tight all around my neck in general, so I will do some mobility to work on that tonight.

Random day, rehab2

1500

Heat

(1) Warmup

Movement prep - hammie and glute massage, T spine mobility

(2) random things:

Handstand walks

Tabatas - calf raises w/ 20#, hollow hangs, single leg glute bridges

Spent time in bottom squat

(3) Rehab #2:

2 minutes each leg isometric lunge(45, 45, 30), foam roll quads

(4) Mob:

snatch position groin stretch against wall, neural sliding

• Notes: My handstand walks are way better than they have ever been; I can actually cover some decent distance now. Going to do a timed distance walk soon. I am also getting more comfortable sitting in the squat. Hip flexor feels great.
• Nutrition: Had a little bit of crap last night.
• Body: Pretty sore...traps, shoulders, and triceps are pretty fried. My legs also feel kinda tired in general, but it feels good. Tonight I am going to do some upper body mobility to make sure my shoulders will be recovered and ready to go for tomorrow.

HSPU, ring dips, bear crawls, rehab1

1400 PT

Heat

Warm up

Movement prep: upper body ball massage

(1) Small pyramid

1-2-3-4-5-4-3-2-1

x1 HSPU, full ROM

x2 ring dips

x3 lower body rotation

Finished with:

Bear crawl, 4x mat room lengths

15 ring rows

Bear crawl

15 rin rows

Bear crawl

(2) Mob - hip ER/IR, hammies, shoulder extension

(3) Rehab #1 - 3x12 each

• Notes: HSPU felt stronger today, I used a little bit wider setup with my hands. I think bear crawls are one of the few ways I can get at my lungs right now without bugging my hip flexor, so I gave that a shot. Saving the rehab for tonight...didn't want to do too much.
• Nutrition: Overate this weekend for sure with fam in town, but did pretty well overall. Need to make another grocery run for veggies.
• Body: hammies are a little sore. Hip flexor feels really good; no tenderness or soreness at all. Noticed a few things when I was stretching out today in general: first, I am missing a little bit of external rotation in my left shoulder. When i lie on my back and bring my shoulders overhead, it is the left one that hits end range and can't stay pressed down. I thought it was strange given that my right is the dominant arm and usually is tighter. Second, my right hamstring tends to get slightly tighter than my left, probably because I have pulled it in the past. Going to work on my ROM in the left shoulder and try to get them to equal out.

posterior chain, rehab3

1800

Warm up

Rehab #3: hip circuit w/ band, 3 x 10 all across

Handstand walks

21-15-9

Reverse hypers

Hip extensions

1:00 plank

Mob - calves, psoas, couch stretch, overhead shoulder distraction

• Notes: Just a quick one today, more just to warm up and do rehab than anything else. I did rehab #2 yesterday which was mostly massage and some isometric shutdown lunges.
• Nutrition: Lots of food, but mostly all good quality. Had duck for the first time last night and it was the bomb.
  
• Body: Shoulders were pretty wrecked yesterday from cindy. Chest and front of my shoulders are still pretty sore, and lats are relatively tight. Little bit of soreness in my hip flexor but it is actually in the rectus and not where I have the strain. That is pretty good news as it probably means the first day of rehab just made it a little sore since it is pretty weak right now. Side note, the psoas massage is finally becoming less brutal. Maybe it is loosening up? Could just be imagining it though.
• General: Family in town this weekend so it has kind of been a loose schedule. Likely won't do much tomorrow and will pick up with the next round of rehab and a workout on monday.

Fun with cindy, rehab1

1000 PT

Warmup

Rehab 1, no resistance: 3 x 10 - sitting flexion, standing flexion, sitting straight leg raises L/R

Movement prep: 5 way shoulder mobility, L/R

(1) Modified "Cindy" - AMRAP in 20 minutes:

5 pullups

10 pushups

15 calf raises

First 10 minutes w/ 14# backpack @ 1 round per minute (10 rounds)

Last 10 minutes bodyweight @ AMRAP (12 rounds)

(2) Mob - snatch position groin against wall, psoas pole stretch, calves

• Notes: First metcon in a while so I felt this one pretty good. Felt good with the backpack, then on the bodyweight my lungs were feeling it. Calf raises aren't ideal, but it was the best sub I could think of. First day of rehab...went well and I think this rehab is going to be much more effective. i am thinking the progression will be to increase to 12 or 15 reps next time, then come back down to 10 with a low resistance band, then work up both reps and bands. Tried some shoulder mob before the workout today instead of after just to experiment. Trying to keep the stretches short in duration before but still work on ROM, longer static afterwards.
• Nutrition: Good. Finished my bag of whey today and I am not going to get another one. Going to start the experimenting with whole milk/chocolate whole milk/food and dick around with that for a while. If I don't seem to be recovering as well then I will go back.
• Body: Seem to be getting a mild cold. Throat is not feeling very well from the last football game, and I think it just started developing from that. Constantly on fire and lots of junk in there. No soreness. Starting some light anterior hip stretches, but I am going to limit it to once per day and only when i am warm just to keep from overdoing it. Rest of the hip is fair game.

Off day

Took today off to get hip flexor another day before starting rehab. I am feeling good.

Felt a little froggy, however, and went to get in boulder creek to see how the temp was. Stayed in for about 2 and half minutes...nice and cold.

• Nutrition: Not too bad. I am probably consuming a little more than I need to be since my activity level is rather low right now.
• Body: For whatever reason, my upper glutes are kinda sore today. Going to do some mobility for hip ER to work some of that out.
• General: Tomorrow I switch back in to 3 on 1 off in general. I will now re-introduce stretching the anterior hip(lightly at first) and hopefully this time around it will be the start to a successful, more structured rehab.

BP and weighted pullups

1430 PT

Warmup + shoulder and upper back mob (stretches/massage)

(1) Bench press - narrow grip heavy singles @ 40X1

135#, 155#, 165#, 170#

Weighted pullups - heavy singles

35#, 50#, 60#, 70#

(2) Bench press - max reps narrow grip x 1 set @ 40X1

Weighted pullups - max reps x 1 set @ 40X1

Bench - 6 reps

PU - 5 reps

25 pushups AFAP - 0:16

(3) Mob - foam roll quad, 3 hip mobility

• Notes: Felt better today. I have never benched with a narrow grip, definitely put more emphasis on arms and shoulders. Did well keeping the shoulders in the socket and externally rotated. The slow negatives made things interesting. Didn't have a spot on the max rep so I went until it wasn't reasonable. The 70# pull felt pretty easy, and my 5RM is 50# so I was glad to get 5 reps with the added slow decent. Can't seem to crack 16 seconds on the 25 rep pushups. Interesting note on the mob: last time I did that glute massage it was horrible painful...today hardly anything. Probably because I haven't used my glutes/hams hardly at all recently. Love the capsule stretch.
• Nutrition: Re-stocked on groceries. Got some coconut milk for the first time and it's delicious. Kind of expensive for how much you get per can though. Got some fresh beef brisket that I am going to grill tonight with some veggies.
• Body: Upper middle back is a little sore, probably delayed from sunday. My hip flexor is feeling pretty good and like it is ready to begin easy rehab. That will start either tomorrow or thursday. Still heating multiple times per day and occasionally icing/massaging.

Muscle up work

1400 PT

Heat

Warm up + handstands, muscle up work

(1) 5 rounds:

Muscle up + 4 ring dips

5 x HSPU

60 x squirms

20 x side neck bridges, L/R

(2) 25 pushups as fast as possible - 0:16

(3) Muscle up practice - pull into transition

(4) Mob - hips

Ice

• Notes: Frustrating day...felt very weak on the muscle ups and handstand pushups. Haven't worked on the rings in a while and I need to get after that.
• Nutrition: Good. Need to get more food...running out of everything.
• Body: Calves are sore. Hip flexor is feeling pretty good. Wednesday will be the end of this rest week and is when I will start doing some rehab again.

Skill work and tabatas

1600 PT

Heat

Back lever practice/german hangs, handstands

(1) Tabatas:

Squirms

Calf raises

Plantar flexes

(2) Chinup grip hollow hangs - 3x30s, 1xmax

Handstand walks

(3) Mob - psoas massage, elbow massage, overhead distraction, front rack distraction + ER bias block elbow

Ice

• Notes: Just trying to think of random activities I can be doing. I have decided I am really going to get after my handstand and work on walking. It was feeling really strong today. I was also going to work on some planche progressions but they start to activate hip flexors. Squirms are a good way to work on my core strength while keeping my hip flexors turned off. Never done a back lever, might as well work on those too. Tomorrow is going to be about working on the muscle up and handstand walks.
• Nutrition: Pretty good.
• Body: Surprisingly no soreness from yesterday. Lats might be a little tight but thats it. Feel so incredibly out of shape...I know most of that is mental but I can definitely feel it. Hip flexor is feeling better today. I am moving it through its ROM occasionally but still not stretching it. Letting that new tissue build up.

Death by pulling

1100 PT

Upper body warm up + hip range of motion, foam roll quad/IT

(1) Death by weighted chinup, 10#

Made 9 rounds even

(2) Death by body row, feet elevated

Made 12 rounds even

(3) Mob - calves and ankles, foam roll quad/IT

• Notes: Good old pulling workout. The body rows were harder than I was expecting...I can do fewer of those than I can kipping pullups.
• Nutrition: Pretty good. Probably going to have a drop in the number of calories I consume in the next week because I am guessing my appetite won't be like it normally is.
• Body: Little bit sore in hammies and glutes. Flexor is feeling better but still slightly tender. I haven't heated or iced yet today but I will get in plenty of that. Going to do some more upper body mobility today and maybe some glute/ham stuff as well.

Hip flexor - updated plan

I have been reading a lot and asking around about this hip flexor issue, and no one seems to know exactly why it is taking so long to heal, but I think I have a few ideas.

I think I have been a little too aggressive in stretching it during the healing process. Everything I have seen recently has stressed the importance of not deep stretching while the tissue is in the process of healing and laying down new muscle tissue. Seems like common sense, something I have an issue with - I think the couch stretch is just too intense for the stage that I am in.

The tricky part for me now is that I am no longer sure of what stage of healing the muscle is in. While I took the time off, clearly it has been re-aggravated by something recently and has been been broken down again. A few other athletes that I consider to be very well informed have also pointed out that the muscle could be being held in a position of strain by issues in other areas of the iliopsoas .

Bottom line: heat, ice, massage, and only LIGHT stretches for the next week or so until this spot feels better. Basically, I plan on only moving it through its range of motion and just forgoing stretches. Keep hips open any way I can. In addition, I will be frequently massaging my psoas area with the lax ball, because loosening up this area can only help my hip flexor return to normal function.

After the rest period I am going to have a more organized rehab plan. Alternating every 3 days I will perform:

• Straight rehab - sitting flexion, standing flexion, and sitting leg raises. Unassisted at first and then with band resistance, progressing through the bands. Starting at 3 x 10, emphasize the eccentric motion.
• Isometric shutdown lunge stretch - I think this will help to both strengthen that area and work on flexibility without causing too much stress. 2 minutes each leg.
• Hip circuit w/ band - this will focus on full hip ROM while also strengthening my abductors and adductors. Start with 10 reps all ways.

No more biking, double unders, or more anything on my legs. Time to cut the bull shit and quit dragging this out by trying to "stay in shape."

Off day - mobility

Rested. Heated and iced a few times.

Mobility work:

- foam roll quads, ITs, calves

- external rotator ball massage

- keg stretch

- overhead distraction + ER

- distraction w/ chest bias + ER

- shoulder IR on pole

- psoas and hammie ball massage

• Notes: Really tried to hit everything on my upper body today. Those distraction stretches w/ the band feel so good, the massages feel like hell.
• Nutrition: Good. Been much better about not eating crappy at night lately. Drinking lots of whole milk and it is taking care of that extra hunger.
• Body: Hammies had some knots in them, and my abductors are a little sore still. flexor feels slightly better, but I can still easily identify a tender spot.

Overhead work, glute/hams, 20 minute TT

1500 PT

Heat + quad/flexor massage

Warmup + press, good mornings

(1) 5 x 3 DB press, 1 minute rest in between

35#, 40#, 45#, 45#, 45#

3 x 12 reverse hypers

2 x 12 hip extensions

(2) 3 x 3 HSPU, pause on head at bottom

2 x 10 partial HSPU

(3) Bike - 20 minute time trial

distance covered: 11.4 miles

(4) Mob - hip flexion/ER on box, upper back rib massage

• Notes: Never tried to do heavier presses w/ DBs...definitely tougher. Just remembered this morning that reverse hypers and good mornings are some good exercises that I can be doing without aggravating my hip flexor. Felt strong on the TT and felt like I pushed it pretty well.
• Nutrition: Dinner last night wasn't very good quality, first bread I have had in a while too. Gonna have a sweet dinner tonight though...crock pot chicken and a ton of veggies over some argula.
• Body: Hip flexor feels a little better today but not much. There is definitely still a very tender spot in there. Upper glutes and abductors are sore for some reason...as well as my pushing muscles. i am going to start a different type of rehab now, working on something different each day of my 3 day cycle. NO more lifting on my legs, pretty sure that just slowed things down. Biking and double unders are probably where I will draw the line. I think for the rehab I will have a 3 part approach - hip circuit w/ jump stretch band, isolation exercises w/ band, and the isometric shutdown lunges. Maybe between those three I can improve range of motion, strength, and integration of my hip flexor. And most importantly keep my hips as open as possible. Shooting in the dark now...

DU/pushup metcon

1500 PT

Heat

Warm up + band hip mobility

(1) 10 rounds for time:

30 double unders

10 pushups w/ jump stretch band

Time - 13:17

(2) Mob - 10 minutes total, hip flexion + ER, ER + flexion

• Notes: Jump stretch band came in the mail today. Decided to do pushups with them to add some resistance...they make pushups significantly harder to lock out. Going to start using this some more to add variety into training.
• Nutrition: Normal.
• Body: hip flexor still has a really tender spot in it right now, and it wasn't feeling as good as usual today. I am going to once again stop any lower body lifts just to make sure that wasn't what aggravated it. This is becoming increasingly frustrating as I don't know where I stand in the healing/recovery process any more and just don't know what to do in general. Side note - this mob piece felt really good and hit a lot of different spots.

Technique work, speed pullups, bike intervals

Took previous 2 days off, went for a hike yesterday.

1400 PT

Heat

Warmup

(1) Technique work:

3 x 5 deadlift + hang clean, 20kg

Push jerk

2 x 3, 67#

1 x 3, 87#

Focused on explosiveness and form

(2) Pull up work: dynamic, strict as fast as possible

2 x 5, bodyweight

3 x 5, 10#

1 x 10 kipping chinups

(3) Bike - CFE intervals

3 x (0.5 miles + 1 mile + 2 miles), 0.5 mile rest in between each

All out efforts - stayed between gears 7-9

(4) Mob - internal hip rotation, adductor split stretch against wall, spinal rotation

• Notes: Trying something a little different with my lifts now. Instead of just attempting to increase weight every time I do a 5x5 or 3x5 or 5x3, ect., I am going to mix up the varieties of how I do them. Today I worked on speed sets of pullups rather than going for a heavy 5 rep, working on just the ballistic movement. Hip flexor wasn't feeling that good today for some reason...I felt it occasionally on the bike and it just didn't feel as good as it has been.
• Nutrition: Good. Switched to whole milk today.
• Body: No soreness, but like I said the hip flexor wasn't feeling it's best today. Maybe the hike yesterday slightly inflamed it, although it wasn't overly strenuous. I don't get it.

Light deadlifts, easy swim

1400 PT

Heat

Warm up + BB complex, burgener warm up

(1) 5 x 5 deadlift

89#, 111#, 111#, 131#, 131#

1 x 20 back extensions

(2) Swim - easy freestyle hypoxic ladder, 100m @ each

3-5-7

(3) Mob - VMO massage, calf stretch, hip/lunge stretch, straight leg hammie stretch

• Notes: Lots of encouraging signs today. Hip flexor is feeling almost recovered from the massage, the deadlifts didn't bug me at all, and I swam for the first time in a long time completely painfree, albeit very gingerly. Easy day just to get moving and get some blood flowing to my legs to help recovery.
• Nutrition: Good. Purposely didn't eat carbs after that long bike yesterday and instead ate a lot of fat and protein to see how it would change/affect recovery. I did notice that this morning I was pretty sluggish. I don't know enough to about glycogen store levels to know where I stood after the ride but my guess is I was lower than usual. I enjoy experimenting with things like this. Also, I am about to finish my bag of whey mix, and instead of getting more I am going to switch to whole milk and some sort of protein and/or carb and try to compare results. I have had good noticeable results and improved recovery times using whey after workouts, but I don't like depending on it and making it habit as I have recently. Plus I might as well give something else a try just for comparison's sake. Might some save some money too.
• Body: Feeling pretty good. Upper body is pretty sore and tired, hip flexor has some residual soreness but is feeling much better. Gonna take tomorrow off to get some recovery. Might be getting another massage soon too. Continuing stim.