Sat, 3 Feb 18
Strongman Events
This morning I put on a seminar about improving shoulder and ankle mobility at Iron Strong CrossFit. About 30 people turned out to learn how to improve their mobility for overhead work, getting into a better front rack position, fixing faulty foot and ankle mechanics and generally moving and feeling better. The response was excellent and I didn't talk to anyone who wasn't able to learn something to help them in their training and in moving and feeling better while reducing pain and tightness. It is always a pleasure have to opportunity to share what I know with others and help them improve some aspect of their lives through movement and so a huge THANK YOU goes out to ISCF owners, coaches, and athletes, Dave and Lisa, for having me out again! This was the second mobility seminar I have presented there and hopefully my school schedule won't force me to take so long of a hiatus before doing it again next time. Thanks go out to Mike Hedlesky as well for helping out during the hands on portion with making sure people were doing everything correctly and safely.
Following this awesome experience, I headed over to the Unit to train some events for strongman. I didn't press today since my programming called for focus in other areas that are not really feasible to work on during the week due to equipment, setup, etc. After feeling kind of like I had been clobbered by a Hulk fist on Thursday, I upped my caloric intake on Friday to help prevent any crappy training and once again, everything was good and right with my world.
Yoke
2x100' x 250
100' x 450
100' x 540
50' x 630
50' x 720 - Felt good.
100' x 720 - This run was almost great, I just had one spot in the middle where I got the Jimmy legs and had to slow down a little to keep from dropping it. The yoke video is of this run.
100' x 740 - I started thinking about this run more and more after I did it and I went back to my old training notebooks circa late 2009/early 2010 and I am 99% certain that this was an all time weight PR for this distance. The downside was it was about 3 seconds slower than the run with 720 and felt immensely more awful, but still had no drops and was far from the slowest I've ever gone.
Seated Arm Over Arm Prowler Drag
50' x prowler + 200 - Too easy and I needed to increase the weight of my foot plate setup because I was sliding it around when I used leg drive.
2x50' x prowler + 400 - Much better weight and footplate setup. The video is of 2nd set.
Atlas Stone Shouldering (tapeless, tackyless)
4x200
2x4x240
All sets were alternating shoulders and RAWDAWG. Tacky would have been worthless anyway since it was only in the upper 20s outside and even if I warmed it up, by the time I got it applied it would have cooled down so much it likely wouldn't have helped at all. Plus, I never use tacky for shouldering 18" stones. My stone technique was back to top form today after I had struggled with it last week, which reinforces my thinking that the difficulty was due to the massive hamstring DOMS I had going on. Video is of the second set with 240.
Prowler
10x60' x prowler + 140
This was good, but I probably should have upped the distance to 80' or more. I was pretty destroyed by this point though and since this is only the second week adding conditioning back into the end of my event training days, less was more. No point in prolapsing in training just for the sake of a little prowling.