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

Since the OPTathlon...

San Diego was a blast. Good times with good people. Tapered quickly going into it and took a fair amount of rest this week recovering getting ready to up the volume for the next cycle. CF season [if your into that sort of thing] begins in Feb, so periodization wise, now is the time for volume with intensity and tests mixed in.
The last couple day have been good, but stomach has been wreaking havoc on me, so will have to adjust accordingly. Would really like to kick this caffeine thing at some point... badly...


Fri Oct 7
25min run Z1
30 pullups
30 pushups
30 squats

Sat Oct 8
A- power clean x1- 220/ 242/ 264
B- 3pd KB snatch- 10(R), 5(L)
C- 1 arm pullup- Left x1 (yeah!), Right (3-4in short)

Sun Oct 9
OPTathlon! (bw 188.4)
1- CJ- 242lb
2- standing TJ- 26'10"
3- 500m row, 90s, 500m row- 1:29.5/ 1:28.5
4- AMRAP 7- 150 DU buy-in, 7 WB/ 5 bu (12")
5- 16lb reverse shot put toss- 40'4"
6- 3K run- 10:37

Mon Oct 10
rest

Tues Oct 11
A- 1/4" crimp pullups 3x3, 90s
B- 10-1 ub ladder (R,L) 2pd kb snatch- 5:42
C- hang ps 3x3, 90s 80%- 135lb
D- 20m handstand walks x3, 90s- ~60-90s ea
E- 90s run 80%, 90s jog x3- felt gd to move
-happy with B... first time doing this ladder unbroken... time to speed it up a bit or add a round of 11...

Wed Oct 12 / Thurs Oct 13
rest

Fri Oct 14
1mile run - DL [in mile time] = score
~ 4:54 - 475 = -21
+
20 x 2ub legless rope ascents/descents 12' - 29:35
+
A- NGIBP- 205[5]/ 215[5]/ 225[5]
B1- French Press- 70lb x10 x3 sets
B2- Reverse pressdown with supinator load - 40lb x8 x3 sets ea

Sat Oct 15
4 time at 80%... used as warm up for the day for movement variability... turns out the burpees and wall balls were rough...
20 DU
20 21" BJ
20 2pd KBS
20 T2B
20 Ring pushups
20 2pd KB snatch [10 ea]
20 Burpees
20 Wallballs 10'/20#
~5:28
+
5min run Z1
30s on / 30s off x 10
5min run Z1
- 30s on felt good. focused on front side mechanics and felt quick/smooth
+
A- Snatch [build to quick single]- 185
B- CGDL [build to quick single]- 415
C- Ring dip 3x3- 135(3)/ 145(3)/ 160(3)
+
4 time:
30 HSPU / 10 36" BJ
1K row
20 HSPU / 20 36" BJ
1K row
10 HSPU / 30 36" BJ
~ 14:19
- HSPUs 12/8/7/3, 12/5/3, 10
- BJ slow and steady [no TnG]
- rows ~ 3:45

~gm2

Last few days...

Sun Oct 2nd
40min bball- felt quick on the court... game was a lung burner... lost unfortunately...

Mon Oct 3rd
wu- 10min jog + 3x 50m hill sprint
+
A- squat- 225(10)/ 275(10)/ 305(3)/ 325(1)/ 1.25 squat 225@ 42x1 (3)
B1- Ring Dip @31x1- 95(6)/ 95(6)/ 95(5)
B2- skull crusher @41x1- 95(6)/ 95(6)/ 95(5)
C1- curl- 115(6) x3
C2- inverted ring pullups- 6 x3


Tues Oct 4
A- snatch balance- 135(5)/ 155(5)/ 185(5)
B- high hang ps x7, 30s x3- 135/ 135/ 135
C- 3 rnds:
10 BJ 30" (step down)
20 75lb db swings
30 cal airdyne
- didnt time... felt fast and smooth
D- 7 legless rope climbs


Wed Oct 5
10min AMRAP- 1 MU/ 10 lunges/ 15 ub du
~17 rnds + 5
+
3 RFT- 30 du/ 10 fs 155/ 10 burpees
~3:48
+
100 V-ups- 5:54
+
ring strength work
A- 5 sets- 2 L-MU + 3 Bulgarian dips
B1- 30sec ring plank hold, sup x3 sets
B2- back lever, x3 sets
C1- ring press outs x5, 3 sets
C2- hip pullups x3, 3 sets
D- 10 ring pu with sup/ext rot at top x3
E- AMRAP MU transitions- 7 (PR by 3)

headed this am to San Diego for OPT's big dawg bash... excited to meet and see people, attend the seminars and compete/move a little... think it'll be a good time!... will miss Pinder...

~gm2

Sat Oct 1st

WOD
A- power clean - 265 (few gd attempts at 281, no dice)
B- 3 HPC/ 30m hill sprint, 3 sets- 225/ 225/ 225
C- GHD situps x10 @ 3030, 30lbs x3 sets
D- Sorrenson hold x1- 152sec

some thoughts on blood donation i put up the other day from a question that someone had... fig'd i'd repost here... hopefully it asks a few more questions i suppose...

when giving blood, whole blood leaves you, about 1 Unit worth [300-350mL]. This is about 1/20 of an individuals blood volume [5-7L] depending on the size of the individual [~70-80ml/kg is the rough estimate of an individuals blood volume based on weight... this is probably more accurate when talking about the pediatric population, and is the basis of pediatric blood volume calculation when figuring out blood/fluid needs, balancing ins/outs, etc].
so.. after all that, lets say that Brent gave 300mL blood and his blood volume is 6L [1/20 of his blood volume]... how is that relevant?
Well, blood has a wide variety of components and complexity of uses in the human body... so I won't get into those details... but, let's look at how blood is involved in respiration... O2/CO2 exchange... it brings O2 to the tissues [from the lungs] and takes CO2 from the tissues to the lungs [in our workout model... tissue is muscle].
In order to calculate how much O2 is being delivered some really smart guys back in the day figured that out as the following:

DO2 = CO x [1.34 x Hb x SaO2 + 0.0031 x PaO2]

this may seem a little much... but let me define things a bit and hopefully break it down...
DO2 = delivery of O2... i know i don't have any units on the above... but the this is a volume of delivery of oxygen [since the right side of the equation includes cardiac output]
CO = cardiac output... this can also be broken down, or thought of as heart rate multiplied by the volume of each heart beat [stroke volume]
1.34 = this is a constant that is actually calculated from the amount of oxygen [in mL] each gram of Hb can hold
Hb = hemoglobin... molecule in the blood that is Fe [iron] based and can carry up to 4 oxygen molecules.
SaO2 = this is the oxygen saturation... how saturated the hemoglobin in your blood is... its the number that is recorded when your doctor or nurse puts a pulse oximiter on you and says [97 or 99, or 100% or whatever]... its a device that goes on your finger/toe/earlobe...
.0031 = another constant relating to the amount of dissolved oxygen in the blood.
PaO2 = this is basically how much O2 gas is dissolved in the liquid that is your blood, not bound to hemoglobin. It is dependent on atmospheric pressure of oxygen. This number is important and comes into play is some circumstances [hyperbaric oxygen therapy (part of the reason it works), high altitudes, etc].

Under normal circumstances hemoglobin [Hb] is ~15. After giving a unit of blood [~300mL], the 'rule of thumb' that you'd expect is for the hemoglobin to be affected by 1, i.e. 14 after donating 1 unit of blood.

so, now, looking at the equation and breaking it apart...
hemoglobin dependent portion [and filling in typical normal values]
1.34 x Hb x SaO2 [1.34 x 15 x 0.99 ~ 20]
this is typically the most important portion that affects Oxygen delivery under most circumstances

hemoglobin independent portion [and filling in typical normal values]
0.0031 x PaO2 [0.0031 x 100 ~ 0.31]

if you fill in typical numbers the hemoglobin dependent portion is 65 times as effective at carrying oxygen to tissues as what is dissolved in the blood and after 1 unit of blood loss is 60 times more 'dominant' than the portion that's dissolved in the blood.

one question is when does that portion that is hemoglobin independent become imperative and important in oxygen delivery... well, the reasons are many, and a few examples are: when someone has a low Hb for whatever reason [anemia is typically defined as Hb < 10], or a trauma patient who lost a lot of blood and is in shock with a hemoglobin of < 6, people with poor oxygen saturation for whatever reason [example: COPD], or when you want to change the atmospheric pressure of Oxygen [hyperbarics], which increases the fraction that the hemoglobin independent portion of the equation [0.0031 x PaO2] has on the delivery of oxygen to the system. Conversely, if the PaO2 is low [as it is at high altitude], the body senses this, and the system is affected just enough that when it occurs chronically [long term], the body is stimulated to produce blood, specifically in attempt to increase hemoglobin, in a process called erythropoiesis [means red blood cell generation] This is sensed by the kidneys and erythropoietin [epo] is produced and secreted which stimulates the bone marrow... etc. In the end, this affects the hemoglobin dependent portion of the equation [1.34 x Hb x SaO2] to the point that people that live at higher altitudes [say Tibet] are known to have Hb >18.

the body also senses acute blood loss in a variety of ways... and as long as an individual has enough fe to make the hemoglobin... erythropoiesis will be stimulated.

So can this system be stressed?
Well, i think that answer is yes, but how does cardiac output affect it?

remember how cardiac output is multiplied by both the hb dependent and independent portions, giving total oxygen delivery?... well when you stress the system, if you were to workout with a cardiac output of 18L/m [100mL/beat x 180 beats/min = 18 L/min of output], the delivery would be roughly 365 [18 x 20.31] normally. After a unit of blood donated this would be 340 [18 x 18.88] or about 93% of the oxygen at the above heart rate [assuming that blood volume is adequate replaced, as this will slightly affect heart rate... but not usually this amount in a healthy individual as the body has compensatory mechanisms in the vessels to account for small volume losses/gains].
But lets look at this the other way... he'd have to get his HR up to 193 beats per minute to deliver the same oxygen to his muscles as if he were pumping away at 180 beats per minute before the donation of the unit of blood...
So, if he is able to work hard enough that is heart rate is going 180bpm before and after the donation, he's working in a 7% oxygen debt, and his muscles are going to be affected. Roughly the same volume is going through his vasculature but now he's also going to have a difference in the removal of CO2, a mechanism performed by both hemoglobin and lactate, a topic i'll avoid delving into too deeply as i fear i've been rambling on enough already....
Also, as i stated, it's imperative to have the volume replace and drink adequately, because if you feel your going to pass out, the most likely cause would be a volume / vagal issue. The brain and cerebral circulation shouldn't be affected by this lower hemoglobin in a normal individual and has it's some special ways of dealing with CO2.
Anywho, working in this O2 debt and CO2 excess can be a unique training stressor [not that i recommend going and giving blood on a regular basis just for this stressor] that may potentially elicit or hormonal response not attained otherwise, perhaps 'recovering' from donating blood sooner.

This is something i've contemplated for some time, since back in med school and carefully eased by way into working out [harder each time] after giving blood. Although i definitely felt the effects on the system in post-donation workouts, they seemed to fare me well the the following weeks for getting back. I suppose that all this is food for though and just take caution and if you don't feel well or something isn't right, of course just back off... but, in my humble opinion, if done correctly, you can use the week after giving blood advantageously...

whew... sorry for the long ramblings y'all... lars... hope i answered some of your questions and at the same time raised a few more...

~gm2

A change of site...

Due to recent events, the site is changing blogspot domain name. Still continuing on with ANVIL training...
to catch up with what has gone on in the month of September, here is this past month's training...
posting should get more regular from here on out.

San Diego next weekend!... countdown to the OPTathlon is on!


Thurs Sept 1-
A- snatch- 185
B- ps x1 / sb x3 @80%- 155 x4sets; 90s
C- 1-8 ub bar muscle up [bMU] ladder for time- 5:45
D- AMSAP FLR rings x3, 30s- 2:02/ 1:01/ 1:01

Fri Sept 2-
3 RFT - 25 2pd KBS / 25 20" BJ ~ 3:55
+
A- NGIBP- 185(5)/ 215(3)/ 235(5)
B1- skull crusher @40x1- 105(5)/ 115(5)/ 135(3)
B2- barbell pull- 115 x5, x3 sets
C- Gastroc load- x25
+
1000m swim~
20:26

Sat Sept 3-
31 Heros partner WOD
AMRAP in 31 min
8 155lb thruster
6 15' rope climb
11 36" BJ
alternate run 400m with 45lb bag
completed 7 rnds + 8 thrusters with partner

Sun Sept 4- rest

Mon Sept 5
AMRAP in 10min
5 C&J 95lb / 5 burpee pullups / 20 ub du
~9 rnds + 5
+
A- squat - 275lb
10/ 8/ 6/ 4/ 2; rest 4,3,2,1min
B- press- 135(5)/ 155(3)/ 173(2) (close to 3!)

Tues Sept 6 ~ rest

Wed Sept 7
15 TnG SC 115#/ 45 sec airyne rest 5 min x 5
~ub/19, ub/21, ub/20, ub/22, ub/22
+
"Meadows" For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
~ 20:54 (lots of transition taking down and setting up rings... mayb 3-4min... wanted sub 20min)
+
10 R KB snatch rest 0 sec 10 L KB snatch rest 1 min x 3 ~ ub with 2pd x3... fast/smooth
+
AMRAP DU in 25 sec rest 35 sec x 6 ~ 43(2)/ 47(1)/ 51/ 51/ 45(1)/ 50
+
30 TGU 45lb bar- 7:09
+
Row 1K rest 5min x2-
3:12/ 3:16
+
Swim 1K - 19:54

Thurs Sept 8
4 rounds:
30s 135 CJ/ 30s 24" BJ/ 30s 2pd KBS/ 30s burpees/ 1mile run; 60s rest
10/ 20/ 13/ 12 (55)- 8:55
10/ 20/ 15/ 13 (58)- 8:25
11/ 20/ 14/ 13 (58)- 7:50
11/ 23/ 14/ 13 (61)- 6:45

Fri Sept 9
A- squat 225lb x30/ 15/ 10/ 5, rest 120s/ 90s/ 60s
B- Press 135 x5, 4 sets, 60s rest
C- ring dips- 80lb x7, 5sets, 2min rest
D- 100 V-ups~ 6min

Sat Sept 10
A. Power Snatch- 191 x3 (PR)
+
3 rounds: 1min rest bw exer, 2min bw sets
Backwards car drag 60s x3 slight uphill
Man Makers 60s - 40lb kb- 5/6/6
3pb kb clean 60s (no touch handle)- 6/ 7/ 11
+
Hang bar pullups side to side x10

Sun Sept 11
4T-1pd-200 KBS/150 kb snatch/100 kb press ~12:35
+
4T: 9-11 throwdown
2001m row
11 36" BJ
11 135lb thrusters
11 burpee c2b pullups
11 KBS
11 pc 185
11 HSPU
11 T2B
11 DL 185
11 PJ 135
2001m row
~ 23:25
+
40min bball

Mon Sept 12- rest

Tues Sept 13
400/ 600/ 800/ 400m run with 5/6/7min rests:
~
1:08/ 1:44/ 2:27/ :59
+
5 RFT- 100m run/ 25 DU-
2:59
+
1 round mod FGB-
wall ball - 33
sdlhp- 37
bw squats- 50
pp- 57
row- 22
~199
+
5 min row cals ~ 109
+
10 min hang board

Wed Sept 14
A- 1 &1/4 Squats- 185 x30, took 7 sets on 2min
B- 10sets of 3 hang board sloper pullups on 60s with 40lb kb
C- Press- 135(5)/ 146(5)/ 155(7)
D1- RDL- 225(6)/ 275(6)/ 275(6)
D2- DB ext rot 40x1- x6ea, 25lbs x3sets
D3- 12 GHDSU with 15lb x3sets

Thurs Sept 15
3000m run - 10:58
+
A- NGIBP- 205(5)/ 215(5)/ 225(5)
B1- skull crusher 40x1- 105(8)/ 125(6)/ 135(4)
B2- reverse grip curl- 40x1- 65(8)/ 75(6)/ 85(4)
C1- lat pulldown- 250(3)/ 250(3)/ 250(3)
C2- high cable row 4020- 60(8)/ 70(6)/ 80(4)
D- 50 V-outs on rings for quality

Fri Sept 16
3 RFT: 5 bar MU/ 10 DL 315/ 50m burpee broad jumps ~8:29 [85-90%]
+
A- DL 365 x10
B- Front Squat 135(5)/ 185(3)/ 225(1)/ 185(5)/ 225(3)/ 245(1) - legs done so didn't do 3rd planned wave...
C- single leg box jumps, 24", 10 each leg

Sat Sept 17
FGB- 481 PR

Sun Sept 18
For time- 21/15/9
2pd KB snatch R, 2pd KB snatch L
Pistols R, Pistols L
10 ring HSPU
90s rest
~23:44
+
hang board work x10min
+
40min bball

Mon Sept 19
warmup- AMRAP DU x2- 228/ 223... got lazy on 1st set... still felt fresh... 2-3min rest b4 second set and got distracted again as my PR approached (262)
A- 5 rnds - 3 TnG DL / 10 burpee broad jumps/ 15s airdyne - 315/ 365/ 385/ 405/ 415, bbjs were brutal, airdyne ~12 Cal
B1- Barbell lunge-135(5)/ 155(5)/ 185(5), 10s
B2- Harop Curls- 5 strict x3 sets, 3min
C- 135lb BB yolk walk 400m x2- 3:20/ 2:18

Tues Sept 20
part 1:
4 sets @ 97%:
15 ps- 95#
15 burpees
25 DU
rest 4 min p 1st, 5 min p 2nd, 6min p 3rd
~1:23/ 1:16/ 1:13/ 1:14
+
part 2:
3 sets: 1200m run, 6min rest:
~4:23/ 4:10/ 4:03
+
A1- NGIBP- 215(3)/ 225(3)/ 235(4)
A2- Pullup glides- 3ea side, slow x6 sets (3 sets after A1 completed)

Wed Sept 21
for time:
30 ring dips
Run 1600m
30 ring dips
Run 800m
30 ring dips
Run 400m
~ 11:57
+
A- Ring Dips- 45(10)/ 90(8)/ 135(3)/ 160(1) [PR!]
B- Ring L-sits- 20s x3 on 2min
C- 100 V-ups- 5:40

Thurs Sept 22
A- AMRAP DU- 247
B- AMRAP TU- 15 (did ~300 total)
C- squat- 225(5)/ 275(5)/ 305(2)
D- 1.25 squat @42x1- 225 3x3
E1- Barbell row @40x0- 135(10)/ 185(5)/ 205(3)
E2- Press- 135(3)/ 155(3)/ 165(2)
F- Skull Crushers @40x1- 115(5) x3

Fri Sept 23 / Sat Sept 24- rest

Sun Sept 25
Lynne
A1- AMRAP bw BP (191)- 23/18/15/15/13
A2- AMRAP strict COVP PU- 20/18/17/15/14
5min bw sets
~168

Monday Sept 26
am
10min row (1:55 avg) Z1
10min hangboard
pm
A- 4 time-
25 sc 95
20 HSPU
15 MU
20 HSPU
25 sc 95
~ 8:46
- 2nd set HSPU big limiter (3min- 5/5/5/3/2), MU -10/2/2/1, 10 wasn't failure either... encouraging...
B- 800m - 2:17 (160m pentagon; laps: 25/ 30/ 28/ 27/ 27... 69/68ea 400m)
C- ring AMRAP slow transitions- 4

Tues Sept 27
5 sets @ 90-95%:
5 MU [felt ez]
5 HSPU [4" EROM]
10 KBS [85lb]
10 30"BJ
15 DU
15 row cals
rest walk 3-5 min
1:50/ 1:48/ 1:48/ 1:54/ 1:45
+
1 set all out: 10 bu 25 DU 10 bu 25 row cals
~ 1:59 (4 misses on last 2 DU... grrrrr...)
25 L-hang to toes to bar- 5x5 @51x1

Wed Sept 28
5min run
4 sets: 30s 90%, 30s 50%, 60s 90%, 30s 50%, 90s 90%, 30s 50%
5min run
+
Reverse 14lb Med ball toss- 3 sets of 5, 60s bw sets
+
A- DB snatch x2ea- 90/ 90/ 95/ 100/ 100
B- Front Squat 3x3- 225
C- Back Squat 3x3- 275
D- AMRAP 1/4" crimp pullups x4, 60s- 5(PR)/4/3/3
E- FLR on rings - 3 sets, 60s, 15s rest bw sets
F- 3 legless rope climbs (12' equivalent... seated position L-sit from floor)

Thurs Sept 29
4 time- 21/18/15/12/9 rep rounds- T2B, 95lb thrusters ~6:12

Fri Sept 30
tabata DL 315, 30s rest, AMRAP UB MU- 51+9= 60
+
A1- press 41x1- 95(5)/ 115(5)/ 135(5)
A2- db ext rot 40x1- 25(5)/ 30(5)/ 30(5)
+
5 RFT
10 ball slams 30lb
10 ring pushups (sup/ext rot at top)
1 legless rope climb
~5:52

whew... more to come...