the monkey club

Bodyweight exercise

2009-11-11T19:00:00.005-05:00

I'm going to go lift some weights. Right now.

Lifting at Crossfit Metropolis

2009-11-10T21:50:00.010-05:00

Warm-up:
good mornings
muscle snatch

muscle snatch + 2 power snatch (65,85,95,115)
power snatch + snatch (125,135)
snatch (145,150,155,2x160 [f1], 6x165 [f1,2,5,6])
3-3-3-1-1 front squat (135,165,185,205,210)

5 rounds of:
7 dumbbell swings (53# KB)
7 burpees

BL: 3:49

Good session at Crossfit Metropolis, a new affiliate on the upper east side. Nice big space that's perfect for lifting (3 ft thick concrete floors) and all manner of serious training. Eric, the owner, was kind enough to let me come by and check the place out. I got to lift with a shiny new Pendlay Nexgen bar, which I really like.

Snatches felt good, although a bit inconsistent from a hasty warm-up. Really happy to get 165 with minimal jump forward.

Tried to convince myself to do seven rounds of the metcon, but got lazy. Slower than last time as well.

The (Almost) Mooch

2009-11-10T18:57:00.003-05:00

Did an extremely brief workout today--a 2/3 Mooch.

Warmup:
Barbell complex, 55#

The Mooch (2/3)
AMRAP in 10min
3x Back Squat, 225#
6x Pull Up
9x Push Up

Completed 5 rounds. Back Squats really felt like something--which says I haven't been doing enough of them. By the time I was done, I was feeling it in my arms too. I think that a full Mooch would be good for me (soon).

Pasadena

2009-11-10T12:12:00.002-05:00

Leeat brought me to the Pasadena Equinox. I lacked energy, but I managed to do the following.

Warmup: 5 min running

3 sets of:
20 burpees
40 bicycle crunches

3 sets of strict pullups: 12, 8, 6.

10 Turkish getups with 25 pounds.

40 curls with 10 pounds plate.

The pullups were very weak, I am not sure why I couldn't do more. I also tried some overhead squats but quickly abandoned when I realized how shaky I was. The curls with the plate I like, it felt like something that could help your grip.

2009-11-10T10:50:00.004-05:00

Warm-up:
dynamic stretching
good mornings

3x3 deadlift (135x5x2, 185x5, 225x3 then 275/295/315 x3)
1x15 deadlift (135)

5-3-3-2 snatch balance (45, 65, 75, 85)

3 rounds of:
30 steps pinch-grip farmers walk (35# plates)
10 inverted rows
10 pushups

Moving pretty slow this morning, feeling a little under the weather. Wanted to get in and keep moving a little. Deads felt solid with regular grip - squeeze up to 295/305/315 next time. Played a little with the snatch balance, but I really need to get my coordination down better. One tip that helped me was to rotate the elbows under and forward a bit to ensure the bar travels straight up and not forward.

Pinch-grip is a real burner for the forearms, I'm going to add it to the rotation...

Aikdo insights

2009-11-09T23:31:00.001-05:00

Sometimes you need to return to the basics. One of those in Aikido is Mai or distance. The appropriate distance provides you safety, control, initiative or opportunity. The fundamental distance, derived from sword work, is the distance where you are neither vulnerable to an immediate attack (too close) nor incapable of responding effectively (too far). I was having trouble with one of my techniques today and realized that while I'd drilled on using my movements and footwork to maintain mai in the past, recently I was focusing on other aspects of the art and had lost my precision. This kept me from creating the right opening for an attack and left me using too much force. While I think I regularly remember to instruct newer students in this basic idea, I have to remind myself that you're never too advanced to return to them yourself.

I also had an insight into the opening of the tobikomi techniques. The movement is supposed to both move you into position to perform the technique but also provide the opening by taking some of uke's center and redirecting their energy. I think I always emphasized the entering movement but didn't ensure that I had uke's center, which makes applying the subsequent techniques more difficult.

I also was checked out on my Jo sanju-ichi again. I need to remain more linear (visualize the opponents) but I was given the go ahead to test. Maybe next wednesday.

Pushing it

2009-11-09T10:37:00.001-05:00

Warm-up:
dynamic stretching

3x5 bench press (45x5x2, 75x5, 105x3, 125x2 then 135/140/145 x5)
3x5 low-bar back squat (45x5x2, 95x5, 135x3, 185x2 then 225/230[f4]/215[f4] x5)

Metcon based on CF Football WOD 11.09.09
4 rounds of:
1 Push Press @ 65% of body weight (sub 95#)
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Not quite entirely successful return to the big lifts today. Back felt pretty good, strength just wasn't there; in any case I was too ambitious with the weights given my last session went at 210/220/230. Back down to 210/220/230 or 215/225/235 next time. Bench felt good, not stalling yet but reaching the edge of the comfort zone - go to 140/145/150 next time.

Pull-up/push-press combo is rough as all the blood rushes into the shoulder girdle. Can go heavier on the press weight, it was the pull-ups that were slowing me down. Did it as untimed rounds since I forgot my watch, posted workout was AMRAP in 15 min.

Aikido Nikyu Shinsa Prep

2009-11-08T15:27:00.000-05:00

Today Anwar was nice and ran through most of my aikido techniques and all of the bookend and jo that is on my nikyu shinsa. Everything felt good except the transitions within the Jo Kamai (postures) and Jo Sabaki (attacks). I need to do a bit more polishing on my Jo Sanju-Ichi but I think I'm going to be ready to test next week.

Kenway, back on the wall

2009-11-07T18:03:00.000-05:00

We hit Brooklyn Boulders today for an afternoon of climbing. Kenway, Brett and Begona started with some bouldering. I arrived a bit later and warmed up on some bouldering problems (V0, V1, V1+, V2+, V3) and then joined Begona for her belay test. She passed with flying colors (well, actually, she forgot to say 'on belay', but blamed it on the language barrier). After that I warmed up on some 5.9s and Begona tackled a couple of 5.7s and a 5.8. Brett and Kenway worked on getting Kenway lead certified (and warmed up on a 5.9) and then Kenway tackled a 5.10+ and a 5.12. Brett paced through the 5.10+, a 5.11+ and a 5.12 before finally being defeated on a crazy 5.12. I finished off trying a 5.10 (turned out it had no anchor) and then a 5.9+ with some tricky first moves).

Begona and Kenway took of and Brett and I finished up with a few more bouldering problems and finally a round of pull-ups on the hang board. Unfortunately, no slacklining today as there was a kids b-day party.

Aikido for the Masses

2009-11-06T23:16:00.000-05:00

We had a huge crowd tonight including two out-of-town visitors. One from Belgium and one from Texas, who is also a former student of sensei's and quite good. The class was good and full of energy. We worked primarily on come-to-hold techniques were uke attacks (potentially with various speeds) from a distance. We normally practice this initially with a single step and then follow that up with running attacks. I was a bit under the weather so I tried to retain my balance and work on fluid movements. One technique especially require work. The uke runs in and nage steps back so that the hand that was offered and attacked is removed at the last minute while you end up right behind uke. Ideally, you then can guide the uke for a few steps by keeping the hand that was the target just out of reach while you take control of uke's nect and then perform Kokyo-nage. I really needed work on the transition from stepping back to moving forward (guiding).

2009-11-06T00:12:00.003-05:00

Warm-up:
overhead squat
back squat

3-3-3-3-3-2 snatch balance (95,105,115,125,135,145)
5-5-5-5-3 clean pull (135,175,3x205)

7 bar muscle-ups (+1 failure)

Light technique day. Probably should have gone heavier on the balances. Weight is light enough that I am catching bar fairly high and riding down. I assume I should be doing these at weights heavier than I can snatch. Pulls starting to irritate right hip at full extension; cut the last set short.

T-shirt muscles

2009-11-05T10:28:00.005-05:00

Warm-up:
dynamic stretching
stationary bike (15 min: 80-90 rpm, HR 160-170)
foam rolling

3x5 bench press (45x5x2, 85x5, 105x3, 125x2 then 130/140/145 x5)
7x3 weighted pull-up (20, 2x25, 2x30, 2x35)

3 rounds (bb court length):
~30m walking lunge
~30m sprint

Still recovering from a lower back strain, so I took a long time getting warm and stretching and kept the weights low. Had a revelation today, though: finding something I could do that avoided using my lower back and posterior chain really limited my options, especially for lifting. In fact, what was left were all the exercises I did when I was a misguided youth years ago: benches, curls, triceps, etc. (no, I didn't curl - quit laughing).

Bench felt good, can go up to 135/140/145 - always a little scary without a spotter. If I keep under control, should be back to a more regular routine next week.

2009-11-04T23:28:00.001-05:00

Warm-up:
good mornings
back squat

5-5-8-8-8 front squat (95,135,165,2x170)

That's it. No, really.

Brooklyn in the house!

2009-11-04T21:31:00.000-05:00

Begoña, Brett and I met up with Jill and did some climbing at Brooklyn Boulders. For me and Begoña it was a bit of a short session, but everyone seemed to make some progress. Begoña progressed through a bunch of boulder problems that she'd been working on and ended up with a TR as I was leaving. I worked through a V0,V1,V1+,V2-,V3 progression as a warm up and then did a TR 5.9 that gave me a bit of trouble last week (and still a bit tonight). Then I worked on a 5.9 lead problem that I was stuck on last time. This time with a hang I was was able to finish it off and next time I'll try to send it in one go. Then, with much encouragement from Brett, I tackled a 5.10+ which was very, very overhung (mostly under the roofs) but also juggy. I had to stop multiple times to find clipping stances and I screwed up the sequence getting out from under the roof twice, but I managed to finish it and felt pretty good. Next time I'll shoot for only one hang. Brett ran up the 10+ and then hit a couple of crazy 12s on lead.

We all attempted some slack-lining at the end. Well, I should say, Begoña and I attempted to stand up and Jill and Brett walked back and forth and tried to unbalance each other. In a show of sheer talent, Brett managed to jump up onto the slackline from the ground and land (pretty) gracefully.

Tchau tchau for now

2009-11-04T08:59:00.005-05:00

More here.

Stem Fest

2009-11-03T02:15:00.002-05:00

Jess was back from LA and we went to PG tonight. She warmed up on a 5.8. We the both did a long overhanging 5.9+ on lead. After that I did a 5.10c on lead. She did another climb (I forget what). Then I finally did the 11d stem fest I had been working on clean (on TR). What a great climb. Jess did her first 11b (with a few takes on TR). I tried a 10d on lead but fell once on it. We added 1 TR each and that was it for tonight.

A shinsa practice and a shinsa

2009-11-02T20:53:00.000-05:00

I was uke for a 5th kyu shinsa test. Kim did quite well, despite forgetting to breath occasionally. After class I was able to run through the entire aikido portion of my nikyu shinsa. The chief instructor gave me a few corrections but said that I'm basically good to go. I need to do a couple of weapons practices and then I'm ready to go.

2009-11-02T09:52:00.002-05:00

warm-up:
dynamic stretching
1000 m row (~4:00)

3x5 dumbbell benchpress (50x5x2, 60x5, 70x3, 80x2 then 90/100/110 x5)

Taking it easy, trying to get over a week of back spasms. Need to do some serious foam rolling...

2009-11-01T21:42:00.001-05:00

Warm-up:
500 m row (1:50)
muscle snatch + 2 power snatch (75,85,105)

power snatch + snatch (115,125)
snatch (145,152,157,2x162 [f1-2], 165 [f], 6x135 [f3,5])
power clean + jerk (2x135)
clean + jerk (155,165,175,180,2x185 [f1j],190 [fc])

2x10 glute-ham raises

No juice to go heavy today. Tried to work speed by backing the snatches down to 135, but I ended cutting hip extension short on these and even missed a couple. Very disappointing considering how comfortable I am at this weight. Jerks were especially terrible today, although the third pull of the clean felt really fast.

Did roughly ten strict muscle-ups in between sets, including a few with legs tucked in a semi-L position. Starting to feel a bit of soreness in the left elbow. Should lay off these for a few days.

5-5-5-4-4 bench press (145,4x150)

Did some benching on the way home from work in the evening. Toyed with the idea of squatting, but my glutes were sore enough.

Epic battle:

Four in row

2009-11-01T17:55:00.004-05:00

Four days of climbing in a row, but I was always too lazy to post about them. They were all short sessions, 1 to 1.5 hours. Today and yesterday Erica, Muriel and I went to PG. The girls are improving rapidly. Today they both did their first 10a, a nice long slab. I have worked on a great 11d stem-fest which is long, overhanging, and really challenging. Today I took only twice, I hope to do better next time. I also worked a 12c that's out of my league, but I can now get about half way.

Full sankyu review

2009-11-01T14:53:00.000-05:00

I helped Anwar run through a full sankyu test with some students who are prepping to test this month. It helped me review testing performance and style.

2009-11-01T00:20:00.000-04:00

Warm-up:
good mornings
overhead squat

6x3 overhead squat (95,115,135,150,160,170)
5x5 halting snatch deadlift (135,155,165,2x170)

4 bar muscle-ups

Out of it this week. No energy for much. Multiple attempts at consecutive bar muscle-ups all got stuffed. An attempt at a static bar muscle-up made me laugh out loud.

A new (or long neglected) technique category!

2009-10-30T22:55:00.002-04:00

Tonight we ran through a set of techniques in the advanced class that I haven't seen in a long while (maybe years). They are should grabs techniques that are particularly effective in real world situations. Uke grabs your shoulder(s) and you lead them into a series of techniques that use the uke's grab against them. They are related to the movements we use for many of the grab & control attacks. It just reminded me of how many techniques I don't see often enough and need to begin practicing on my own.

I hate to share

2009-10-30T14:52:00.005-04:00

I wasn't sure if I wanted to go to the gym today, I have had a cold for a few days and I am planning on climbing tonight, but when I mentioned the possibility of skipping today to Clayton he said: "that's ok, we can skip today if you are feeling weak." That was it, I had to go. We did the following:

5 rounds of
- 5 benchpress (CF: 125, GF: 145)
- 20 crunches (the ones where your arms are straight in front of your body and as your torso comes up you lift your legs - bent knees)

3 rounds of
- 10 pullups
- 10 dips
(CF assisted at -75)

5x5 deepsquats
- CF: 135, 135, 135, 135, 145
- GF: 95, 115, 125, 135, 145

The first combo was very good. The crunches really started to burn by the end. The second combo was a killer, I originally wanted to do 5 rounds but that seemed impossible once we got started. I could barely move my arms afterwards. It was the first time I did deepsquats, I liked them, I think I should work on those more as I am so incredibly weak.

The title today comes from a Clayton quote yesterday after somebody got onto the assisted pullup machine in between his sets and forced him to wait. I am sure that attitude was very popular in the sandbox when he was a kid...

I hate my life

2009-10-29T16:09:00.004-04:00

Clayton and I hit the gym while Erica and Muriel took a climbing class. We did the following.

3x5 Good Mornings (CF with weight)

30 burpees

5 rounds of 5 Overhead military press + 20 plank walk-ups. Below are the weights on the presses.
- CF: 95 (2F), 85 (5F), 65, 65, 65
- GF: 95 (3F), 85, 85, 85, 85

5 rounds of 5 pull-ups + 20 squats

I think I'll abandon the Good mornings, I am so inflexible that my back rounds before I reach 90 degrees.

30 burpees in one go felt harder than I remember. Passed 20 I slowed down a lot.

The I thought we would do overhead push-ups but I could only do one so we decided to switch to military press instead which I had never done. We brought the bar down behind the head, not sure if that's the right way to go. I certainly felt that my back was arching more than it should. Its in the middle of those that Clayton said "I hate my life."

The pull-ups squats combo felt way hard, but it was really the squats that were killing me.

I also tried to do a muscle-up and I am not even close. I am not quite sure what I am suppose to do....