Thanksgiving...

Mon Nov 21
20 CJ 225
40 WB
60 bu
80 lunge
100 du
~18:23

Tues Nov 22
for time:
21 sq snatch 95 / 30 pistols / 10 HSPU
15 sq snatch 95 / 30 pistols / 20 HSPU
9 sq snatch 95 / 30 pistols / 30 HSPU
~17:24
+
A- power snatch x2, 4sets - 155
B- db snatch- 110lb x3ea (worked up 2)
C- 200m handstand walk - 16:58
D- 50 situp ball throws 8lb (single arm, 25ea)
+
1.2km row ~3:58

Wed Nov 23
5min airdyne Z1, last 10s ea min 95%- 75 cal
+
believe wod
1-10 Ladder
thruster 95lb / pullup
~4:12
+
A- box squat, 2min rest- 225(20)/ 225(10)/ 225(10)/ 275(5)
B- lunges- 135(10(5ea)) x3 sets
C- weighted pullups- 45(10)/ 70(6)/ 90(3)
D- bar slides- 25lb x3, 3 sets
E1- Bulg SS @ 2020- 95(10)/ 115(10)/ 135(10)
E2- barbell row @ 30x1- 135(8) x3 sets

Thurs Nov 24
am
5K run with 50lb vest
~26:50

pm
1K row
~ 3:14
+
15/12/9 reps of 135lb squat clean / ring dips
~ 3:36
+
3min AMRAP burpee pullups
~ 47 (50 in 3:11)

Fri Nov 25
A- press- 106(17)/ 106(10)/ 106(10), 2min rest
B1- bench- 225(9)/ 225(10)/ 225(7), 20s
B2- ring fly pressouts @31x1- 5/ 5/ 5, 3min
C1- Bulgarian ring dips- 40lb(4) x3 sets, 10s
C2- db ext rot @30x0- 25(5ea) x3 sets, 3min

still a lot of work 2 do...
~gm2

Heading toward thanksgiving... 60min row?

Today was the 60min row test... something i'd prefer to only have to do once a year i suppose... a lot of mental fortitude as much as anything else...

Sun Nov 6
20min AMRAP
5 MU
250m row
~11 rnds + 50m
- MU were mostly strict L-MU bc of location in basement
- 3/2, 3/1/1, 2/2/1 were the breakdowns of most sets...
+
40min bball
+
A- skull crushers @31x1- 135(3)/ 115(5)/ 85(10)
B- NGIBP- 205(3)/ 215(3)/ 225(4)
C- Bubka work x5min

Mon Nov 7
A- Squat- 255 x20/ 10/ 10, 2min rest bw sets
B- Snatch Balance- 135lb, 3x3
C- Snatch tough 2- 185lb
D- Bulgarian ring dips @31x1- 8/ 7/ 5
E- 2 x40lb KBS x10, 3 sets, 30sec rest

Tues Nov 8
rest

Wed Nov 9
part 1- airdyne
20 sets
30s @ 90%
30s @ 50%
~444 Cal

part 2
4min AMRAP @ 80%
7 KBS 1.5pd
7 burpees
~ 6 rnds + 7
+ (4min rest)
4min AMRAP @ 80%
15 DU
10 t2b
~ 6 rnds + 15
+ (4min rest)
4min AMRAP @ 80%
150m row
10 pushups
~ 6 rnds
+ (4min rest)
4min AMRAP @ 80%
10 stepups (95lb barbell / 18" box)
7 pullups (strict)
~ 5 rnds

part 3
A1- laying French press- 75lb x8, 3sets, 10s
A2- handstand hold x30sec, 3sets, 3min
B1- AMRAP BP 135 @1010- 26/ 23/ 17, 90s
B2- seated high row @41x1- 75(8)/ 87(8)/ 100(5), 90s rest
C- 100 hollow body rocks

Thurs Nov 10
100min run with 20lb vest
~10.6 miles

Friday Nov 11
part 1-
AMRAP in 7min
2 MU
2 DL 335
~12 rounds
+
part 2
A1- RDL 40x1- 225(5) x4 sets, 10sec
A2- Harop curls x10, 4 sets, 15sec
A3- hand release PU- 25 x4 sets, 3min
B1- reverse bb curl @30x1- 95(5) x3, 10sec
B2- supine pullups @30x6- 3 x3, 3min
C- 100 situps, no kip, feet anchored- 4:57

Sat Nov 12
A- 1RM squat- 355 (low bar, 340 high bar (PR))
B- standing triple jump- 28'6"
C- 2500m row- 8:29.5
D- 10 RFT- 10 burp / 10 covp pu- 8:07

Sun Nov 13
for time: 12, 9, 6 with 155lb of:
back squat
overhead squat
push jerk
~6:47
+
A- power snatch 155x2, 3 sets
B- 3 sets: 5 v-outs / 10 bulgarian ring pu

Mon Nov 14
rest

Tues Nov 15
am
A- Squat- 265lb x20/10/5, 2min rest
B- Press- 95lb x20/10/10, 2min rest

pm (90-92%)
3min AMRAP
10 lunges / 10 GHDSU / 15 DU ~ 3+15
2min rest (300m jog)
3min Airdyne
~ 84 Cal
2min rest (300m jog)
3min AMRAP
5 pullups / 10 hrpu / 15 squats ~ 5+5
2min rest (300m jog)
3min Airdyne
~84 Cal
2min rest (300m jog)
3min AMRAP
5 bu / 7 KBS 55lb db ~ 6+1
+
A1- pulldowns- 200(8)/ 225(5)/ 250(3), 15sec
A2- AMRAP bar slides- 6/ 4/ 6, 3min
B- seated high rope row 41x1- 87(5) x3, 90s

Wed Nov 16
rest

Thurs Nov 17
am
for time:
300m row
20 push press (pp) 135
300m row
15 pp 135
300m row
10 pp 135
300m row
5 pp 135
~ 6:32
+
ring dips - bw(15)/ 70(5)/ 105(5)/ 145(2)/ 145(2)
-conditioning all ub... tried to keep transitions quick and row pace even...

pm
4 time: 12/ 9/ 6
185lb squat clean
muscle up
~8:37
+
3min
500m row / AMRAP burpees
~32
+
3 RFT
20 KBS 70lb db
50 du
~4:35
-squat cleans felt like they were easier at this weight than last time i tried them... row was SLOW! [like 1:47] and just kept burpees steady... last couplet all ub... however DBS were SLOW... tried to hit them games 'AJ' standard...

Fri Nov 18
10 RFT
100m swim
15 hand release pushups
20 squats
~27:19
+
skull crushers @41x1- 105(6) x 3sets
-swim felt good... 1000m swim time low 18:00s based on the above once you subtract the time for the other movements... this was encouraging since its been a couple months since i've had a good swim workout... enjoyed the combo...

Sat Nov 19
A1- thruster- 185(5)/ 205(2)/ 205(2), 10s
A2- AMRAP strict COVP- 15/ 15/ 15, 3min
+
3 RFT
25 DU
25 hrpu
60m sprint (10m shuttle x6)
~3:26
+
A1- RDL @41x0- 275(5), 3sets, 15s
A2- NGIBP- 185(8)/ 205(6)/ 215(4), 3min
B- GHD hollow rock hold- 20s x5, 40s rest
-felt like a good day... solid work... happy with the thruster work... trying to transition perceived strength gain from squats into other movements...

Sun Nov 20
am
DL- 455 (not feeling it)
60min row- 15714m

perhaps more to come today yet... conditioning feels good... volume has been slowly increased... however, strength feels like it's barely holding. will need to reassess this for the time being and try to incorporate more strength work, oly tech and skill work... core strength feels improved over a couple months ago...

~gm2

patellar tendinopathy...

lots of people with patellar tendinopathy... but what can be done to prevent this?... does the problem stem from the patella/knee... from above?... from below?... here are some thoughts stemming from a recent article in the american journal of sports medicine [sept 2011]...

Low Range of Ankle Dorsiflexion Predisposes for Patellar Tendinopathy in Junior Elite Basketball Players: A 1-Year Prospective Study.
Am J Sports Med. 2011 Sep 14. [Epub ahead of print]

Backman LJ, Danielson P.
Source
Department of Integrative Medical Biology, Anatomy, Umea° University, Umeå, Sweden.

Abstract
BACKGROUND:
Patellar tendinopathy (PT) is one of the most common reasons for sport-induced pain of the knee. Low ankle dorsiflexion range might predispose for PT because of load-bearing compensation in the patellar tendon.

PURPOSE:
The purpose of this 1-year prospective study was to analyze if a low ankle dorsiflexion range increases the risk of developing PT for basketball players.

STUDY DESIGN:
Cohort study (prognosis); Level of evidence, 2.

METHODS:
Ninety junior elite basketball players were examined for different characteristics and potential risk factors for PT, including ankle dorsiflexion range in the dominant and nondominant leg. Data were collected over a 1-year period and follow-up, including reexamination, was made at the end of the year.

RESULTS:
Seventy-five players met the inclusion criteria. At the follow-up, 12 players (16.0%) had developed unilateral PT. These players were found to have had a significantly lower mean ankle dorsiflexion range at baseline than the healthy players, with a mean difference of -4.7° (P = .038) for the dominant limb and -5.1° (P = .024) for the nondominant limb. Complementary statistical analysis showed that players with dorsiflexion range less than 36.5° had a risk of 18.5% to 29.4% of developing PT within a year, as compared with 1.8% to 2.1% for players with dorsiflexion range greater than 36.5°. Limbs with a history of 2 or more ankle sprains had a slightly less mean ankle dorsiflexion range compared to those with 0 or 1 sprain (mean difference, -1.5° to -2.5°), although this was only statistically significant for nondominant legs.

CONCLUSION:
This study clearly shows that low ankle dorsiflexion range is a risk factor for developing PT in basketball players. In the studied material, an ankle dorsiflexion range of 36.5° was found to be the most appropriate cutoff point for prognostic screening. This might be useful information in identifying at-risk individuals in basketball teams and enabling preventive actions. A history of ankle sprains might contribute to reduced ankle dorsiflexion range.

this has also been well studied in volleyball players... see:
J Sci Med Sport. 2006 Aug;9(4):304-9. Epub 2006 May 2.
Reduced ankle dorsiflexion range may increase the risk of patellar tendon injury among volleyball players.
and
Clin J Sport Med. 2002 Sep;12(5):266-72.
Relation between ankle joint dynamics and patellar tendinopathy in elite volleyball players.

so... can one stretch to increase ankle dorsiflexion ROM?...


Does stretching increase ankle dorsiflexion range of motion? A systematic review.
Br J Sports Med. 2006 Oct;40(10):870-5; discussion 875. Epub 2006 Aug 22

Radford JA, Burns J, Buchbinder R, Landorf KB, Cook C.
Source
School of Biomedical and Health Sciences, University of Western Sydney, Campbelltown, Australia. j.radford@uws.edu.au
Abstract
BACKGROUND:
Many lower limb disorders are related to calf muscle tightness and reduced dorsiflexion of the ankle. To treat such disorders, stretches of the calf muscles are commonly prescribed to increase available dorsiflexion of the ankle joint.

HYPOTHESIS:
To determine the effect of static calf muscle stretching on ankle joint dorsiflexion range of motion.

STUDY DESIGN:
A systematic review with meta-analyses.

METHODS:
A systematic review of randomised trials examining static calf muscle stretches compared with no stretching. Trials were identified by searching Cinahl, Embase, Medline, SportDiscus, and Central and by recursive checking of bibliographies. Data were extracted from trial publications, and meta-analyses performed that calculated a weighted mean difference (WMD) for the continuous outcome of ankle dorsiflexion. Sensitivity analyses excluded poorer quality trials. Statistical heterogeneity was assessed using the quantity I2.

RESULTS:
Five trials met inclusion criteria and reported sufficient data on ankle dorsiflexion to be included in the meta-analyses. The meta-analyses showed that calf muscle stretching increases ankle dorsiflexion after stretching for < or = 15 minutes (WMD 2.07 degrees; 95% confidence interval 0.86 to 3.27), > 15-30 minutes (WMD 3.03 degrees; 95% confidence interval 0.31 to 5.75), and > 30 minutes (WMD 2.49 degrees; 95% confidence interval 0.16 to 4.82). There was a very low to moderate statistical heterogeneity between trials. The meta-analysis results for < or = 15 minutes and > 15-30 minutes of stretching were considered robust when compared with sensitivity analyses that excluded lower quality trials.

CONCLUSIONS:
Calf muscle stretching provides a small and statistically significant increase in ankle dorsiflexion. However, it is unclear whether the change is clinically important.

i think that it is clinically important... not just for ankle health, but patellar/knee health as well as for low back/SI...

~gm2

Beginning of November... good timesssss...

Tues Nov 1
3mi run with 50lb vest- 29:15
+ (30 min rest)
A- pc x10, 3min rest- 185/ 185/ 205
B- 3pd KBS x10, 30s rest x6 sets- complete
+ (1 hr rest)
A- squat 20/10/10, 2min rest- 245lb
B- 1.25 squat 3x3 @4220- 185lb all sets

Wed Nov 2
part 1
15 DL 315 / 1 rope climb / 3 HSPU
12 DL 315 / 1 rope climb / 6 HSPU
9 DL 315 / 1 rope climb / 9 HSPU
6 DL 315 / 1 rope climb / 12 HSPU
3 DL 315 / 1 rope climb / 15 HSPU
*rope climbs- 15' legless
~7:16
+
part 2
5 rounds-
5min airdyne
30s rest
3min handstand walk
30s rest
30 long step lunges, 2s pause at bottom
30s rest
AMRAP MU
30s rest and repeat...
scored- (kcal/ meters/ mu)
1- 84/ 50/ 8
2- 84/ 50/ 8
3- 86/ 50/ 8
4- 82/ 50/ 6
5- 85/ 50/ 6

Thurs Nov 3 / Friday Nov 4 -
REST... haven't taken one in >1wk [whoops]... def need it i think... don't feel it, but mentally think it will be the smart thing to do at this time... especially since that 65min workfest on the second part yesterday completely drained me!... in an awesome way... correlating some things here on this one...

Sat Nov 5
for time:
250m row
15 bu
25 2pd KBS
15 bu
250m row
~3:27
+
A- Build to tough 3 OHS - 215 x3 [wasn't too bad, but have not OHS in a while to held off here]
B- FS 3x3 @ 80% - 235/ 235/ 255 [felt pretty gd/quick... knee position stayed solid]
C- Hang board pullups @ 22x0 - 40[5]/ 70[5]/ 80[4]/ 80[4]
+
A- Press- 135[3]/ 141[3]/ 147[7]
B1- Bulgarian Ring HSPU - 3x3
B2- DB inverted FeX - 25[5]/ 20[5]/ 20[5]
B3- Parallette push/pull through x10, 3 sets
+
12min hangboard work
+
24 min run:
4min 95%, 4min 50%
3min 95%, 3min 50%
2min 95%, 2min 50%
1min 95%, 5min 50%
covered 3.1K in 20:30... very pleased with this since there was a lot of time 'chillin' on the run... first run without a vest in a while and it felt good. total distance covered was 3.5mi for the 24min. and BTW... mapmyrun.com is good stuff for this either alone or to double check GPS on phone...
+
4 sets: 3 TnG PC / 10 burpees AFAP, 3min rest: - 205/ 216/ 225/ 242
a lot of volume on this day... various energy systems worked and tested... felt good... was gonna hit one more but not feeling the snap so called it a day... more tomorrow...

~gm2

Finishing up October...

Sunday Oct 16
For Time
30 UB C2B PU
400m run
25 UB C2B PU
400m run
20 UB C2B PU
400m run
15 UB C2B PU
~7:48
+
40min Bball

Mon Oct 17 / Tues Oct 18
rest

Wed Oct 19
A- Split Jerk Cluster 1.1.1.1 - 185/ 185/ 205/ 205
B- TnG Push Jerk x7, 60s rest - 155/ 155/ 185
C- Rhiannon - 677 - 100, 30s rest x 5, then got fatigued and fell off the last 2.5-3min
+
40min bball game

Thurs Oct 20
A- Squat- 225 x 20/ 10/ 10, 2min rest
B- Press- 133[5], 139[5], 133[8]
+
Tabata Mash
Ring Dips
2pd KBS
GHD SU
~17 RD, 10KBS, 8SU / round
~292 reps total

Fri Oct 21
90 min run with 20lb vest
~ covered 10.03mi according to mapmyrun.com
-felt ez on the lungs and took a nice relaxed pace... hip flexors and knees really felt the last 3miles, but otherwise not too bad.

Sat Oct 22
rest

Sun Oct 23
3 rounds-
1min AMRAP ring dips
1min AMRAP C&J 135
1min AMRAP OHS 95
1min AMRAP 2pd KB snatch
1min AMRAP ring pushups
5min rest
- 148/ 133/ 131 ~ 412
+
4sets of 6-10 bar slides on hangboard

Mon Oct 24
rest

Tues Oct 25
am
A1- Front Squat- 225(5)/ 236(5)/ 245(5)
A2- pullup bar slides with 40lbs- 5/ 5/ 5
A3- GHDSU @3030- 10 x3 sets
+
pm
3 rounds, 7min bw rounds
10 squat clean unbroken
15 c2b PU
10 burpees
15 2pd Russian KBS
300m run
.....-----.....
1- 185- 3:32
2- 155- 3:02
3- 135- 3:04
+
NGIBP- 185(5)/ 195(5)/ 205(8)

Wed Oct 26
40min bball
+
5 sets
AMRAP EROM HSPU 8" (4/4/4/4/3)
20sec
6 38" BJ
20sec
AMRAP DU in 30s (63/ 50/ 55/ 52/ 60)
+
squat- 235- 20/ 10/ 10, 2min rest

Thurs Oct 27
5 rounds, 3min bw rounds
3 HPC / 6 burpees / 15sec Airdyne
~135/ 155/ 185/ 205/ 225
+
A1- press 135x5, 3sets, 20sec rest
A2- skull crushers @31x1- 105(10)/ 115(4)/ 115(4), 3min rest

Fri Oct 28
A- strict L-MU- 1, x10
bw/bw/bw/2kg/2kg/2kg/ 10lb/ 15lb/ 20lb/ 25lb
B1- V-outs x10, 4sets, 10s rest
B2- Barbell curls 95lbs- PP(5)/ PS(8)/ SP(8)/ SS(10), 3min
C1- ball slams, 30lbs x10 AFAP, 4sets, 30s rest
C2- Harop curls x10, 4 sets, 30s rest

Sat Oct 29
3 RFT
10 hand release burpees
move/stack 180lb (4 45lb plates) 100ft
10 air squats
move/stack 180lb (4 45lb plates) 100ft
~3:08
+
partner WOD
3 RFT
200m 1.5pd KB carry
42 KBS 1.5pd
24 pullups
~8:32

Sun Oct 29
5min AMRAP 80%
10 DU
10 SU
10 lunges
~7 rnds
(2min rest)
5min AMRAP 80%
10 GHDSU
10 ring PU
10 step ups
~5 rnds
(2min rest)
5min AMRAP 80%
10 row strokes
10 t2b
10 squats
~4 rnds
(2min rest)
5min AMRAP 80%
1 T-line drill
5 burpees
~10 rnds + 1
+
A- weighted pullups on hangboard- 70(6)/ 70(5)/ 70(5)
B- 5 tuck jumps x3
C- calf raises 400lb x15/ 15/ 20
+
For Time-
30 pistols
10 15' legless rope climbs
50m handstand walk
50 2pd KBS
30 GHDSU
20 wall climbs
50 row cals
100 DU
200m run
~29:49
>50% of time spent on wall and rope climbs...

Mon Oct 31
3RFT
5 bw sc/15 kbs 1.5pd/25pu/15 kbs/5 bw s2oh
~12:29 (bw 190)
+
Lipson
21/15/9
185lb back squat
1.5pd KBS
~3:43

continuing to feel better and better with some things [squatting slooooly but surely... one day hopefully it'll be reasonable movement for me]... and not feeling much better with other things... continuing to try to up the volume in the next couple months before tapering. energy systems coming along...

~gm2