8th Nov

Warm-up/Mobility work

2-5 min airdyne @ a moderate tempo to warm-up

5 mins went up to 30 cal and 1.1 mile

2 min calf complex stretching

5 min lumbar spine mobility work

  - 10 McKenzie press-ups + 10 cobras

 - Lying spinal rotation series (20sec hold/position)

 - Repeat these two movements until 5 min has elapsed

  10 min Hip mobility work

 - Hip flexor series (20sec hold in each position)

 - Swiss ball/bench hip flexor stretch (45-60sec hold/side)

 - Warrior postures – open hips up with a slight rotation in the hips – hold positions at first and then lead into a forward/backward bend

WOD

A1. 0.35 secs, 0.34 secs, 0.38 secs using 55#

A2. 0.42 secs, 0.40 secs, 0.37 secs using 15# DB (12 each arm)

B1. 0.19 secs, 0.17 secs, 0.17 secs 

B2. 0.17 secs, 0.17 secs, 0.16 secs using 15# DB

C1. 0.40 secs, 0.31 secs, 0.32 secs using 55#

C2. 0.20 secs,  0.22 secs, 0.17 secs using 3# DB

D1. 0.25 secs, 0.26 secs, 0.24 secs using 35# bar

D2. 0.19 secs, 0.20 secs, 0.20 secs using 3# DB

E. Did not do

Thoughts: Today was a bit rushed - did the warm up quickly and it was all good. Today I was a little worried about my lower back - thought I would need to scale back the weights in the squats but did not and it was all good.

WOD - Wide Stance Squats went fine. DB Rows are getting easier to do. Back Extensions are always good to do and I enjoy them - the half ROM presses again seem to be getting better - Narrow Stance Squats are OK but not quite where I want to be. The inclined lateral raises are good and good mornings - were OK - as were the lateral raises. Did not do the Turkish get up sit ups as I was tired and I had to leave.

12th Nov

Warm-up/Mobility work

2-5 min airdyne @ a moderate tempo to warm-up

5 mins went up to 28 cal and 1 mile

2 min calf complex stretching

5 min lumbar spine mobility work

  - 10 McKenzie press-ups + 10 cobras

 - Lying spinal rotation series (20sec hold/position)

 - Repeat these two movements until 5 min has elapsed

  10 min Hip mobility work

 - Hip flexor series (20sec hold in each position)

 - Swiss ball/bench hip flexor stretch (45-60sec hold/side)

 - Warrior postures – open hips up with a slight rotation in the hips – hold positions at first and then lead into a forward/backward bend

WOD

A1. 0.40 secs, 0.36 secs, 0.36 secs using 55#

A2. 0.45 secs, 0.39 secs, 0.40 secs using 15# DB (12 each arm)

B1. 0.21 secs, 0.18 secs, 0.20 secs 

B2. 0.17 secs, 0.15 secs, 0.15 secs using 15# DB

C1. 0.35 secs, 0.27 secs, 0.30 secs using 55#

C2. 0.19 secs,  0.18 secs, 0.20 secs using 3# DB

D1. 0.40 secs, 0.40 secs, 0.43 secs using 35# bar

D2. 0.34 secs, 0.36 secs, 0.35 secs using 3# DB

E. 1.05 min, 0.57 secs, 0.52 secs

Thoughts: - Going on a saturday after a long time it seems - took an easy pace on the airdyne and it shows in the numbers - the rest of the warm up was pretty good.

WOD: Wide Stance BS - were OK as were the DB rows. Back Extensions were awesome as were the DB half ROM Press - after doing the Narow Stance squats and whiile doing the incline raises Chad commented that I should slow down a little so kept that in mind for the remainder of the WOD and slowed the pace in everything after. He also suggested having a wider stance when doing the good mornings - wow that was like a burner in the quads after - the turkish get up sit up seemed a tad easier today - getting there slowly but surely I think.

Next week it is the same movements more or less but the routine changes - will see how it goes.

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.
Norman Vincent Peale