Muay Thai and Overhead Squats

A quick note before I go into the usual. I start my first year of residency tomorrow meaning I will now be working 80 hours a week. I will try to update this blog as often as possible, but there is no way I can be as faithful as the first half of this year. For those of you who get their workout ideas from this blog, I highly recommend checking out the other blogs I've mentioned in previous posts, or those I list to the right. I highly recommend www.crossfit.com which is where I get around half of my workouts. Be careful, the workouts listed there will (and are meant to)challenge Olympic-level athletes. However, with proper scaling, they can be done by anyone. Those of you who personally know me are always welcome to contact me for questions about the movements, scaling, substitutions, etc.

Workout 30 June 2009:

Muay Thai training and conditioning, 30 minutes

Overhead Squats, five sets of five reps

Results (OHS): 85lbs x 5
Previous best: none

First was the Muay Thai training. I worked on improving my hooks by throwing them farther away from my body since I tend to throw them short and tight. Sure, they hit hard like that, but you also have to be right in an opponent's face for them to connect. Afterwards, I did several 3-4 punch combination drills focusing on power. At the end of the session, I did three different punch pyramids instead of the usual one. First uppercuts, then hooks, then straight punches. The power drills left me drained, but I was able to find my turbo button and make it through. Painful, but great session today.

After 10 minutes of recovery, I did a 5x5 of overhead squats. I used a moderate weight that I knew would be enough to challenge me, but also not force me to struggle and put my back at risk since it is improving nicely. I should easily be able to go up 10lbs next time.

If you're new to overhead squats, I highly recommend going very light. I started out with a broom handle and 6' section of PVC pipe and it took me probably six months of practice before I could safely go heavier. First, most people don't have the core strength to hold weight overhead. Sorry, but your Power Ab class just doesn't cut it. Second, and perhaps most important, is that nearly everyone doesn't have sufficient flexibility. When I first started, I didn't have enough flexibility to even do an OHS with a broom handle. Focus on your hamstrings, adductors (groin muscles) and shoulder/rotator cuff. At some point, something will just click and you'll be able to go overhead and start lifting heavier weights.

Mark Rippetoe Quote of the Day:
"Real-world applications are generally not as friendly as the barbell is."

Muay Thai

Workout 28 June 2009:

Muay Thai training and conditioning, 60 minutes

Lots of good stuff today. Most of time practicing skills was spent on throwing jabs and crosses while moving forward instead of just standing still. Later, body kicks were incorporated into the drills. There was also lots of variety during the conditioning drills including stair hops.

Mark Rippetoe Quote of the Day:
"Perfect is the enemy of good."

Mini Erin

Workout 27 June 2009:

Mini "Erin"

Five rounds for time of:
25lb dumbbell split clean, 15 reps
10 chin-ups

Results: 16'40
Previous best: 18'01, 15 ring pull-ups per round (2 Nov 08)

The full version "Erin" involves 40lb dumbbells and 21 pull-ups. My right shoulder is temporarily misbehaving, so I scaled back this workout a bit. Today's time is comparable to my last attempt given the differences in type and number of pull-ups. Next time, I'll up the weight of the dumbbells and go for the standard 21 pull-ups per round.

Never heard of a dumbbell split clean? Check out this video. A couple of key points. First, alternate which leg goes forward each rep. Don't keep doing it one way only because it feels easier. Next, just like a standard barbell clean, do not reverse curl the dumbbells into the rack position. At the top of the pull, shrug hard and pull your whole body under the dumbbells.

Mark Rippetoe Quote of the Day:
"There is never an absolute answer to everything, except of course that you have to do your squats."

Thrusters

Workout 26 June 2009:

Thruster, seven sets of one rep

Results: 135lbs x 7
Previous best: 140-145-150-155-160-165lbs (24 Feb 09)

I'm nearing the point where I think I can begin lifting reasonably heavy again but wanted to scale back today's workout since going heavy overhead can be particularly stressful on your lower back.

A thruster is a combination of a deep front squat and a push press. You start at the bottom of the squat, and then using primarily your hip drive, stand up and push the barbell overhead.

Mark Rippetoe Quote of the Day:
"Ask Old Santa for a squat rack. Preferably one that won't fit down the chimney. You can't do the program without it, and that would leave you forever an elf."

Muscle-Ups

Workout 23 June 2009:

30 Muscle-Ups for time

Results: 10'20
Previous best: 11'20 (16 May 09)

Still creeping ever closer to that elusive 10-minute mark for this workout. Were I not a bit sore from Barbara yesterday, I might have been able to pull it off. Regardless, I'm happy with the one-minute improvement compared to last month's attempt at this workout.

Mark Rippetoe Quote of the Day:
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice."

Barbara

Workout 22 June 2009:

Barbara (four rounds)
Four rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest three minutes between each round

Results: 5'30 / 7'00 / 7'05 / 8'15
Previous best: 5'06 / 5'29 / 6'39 / 6'07 (without AbMat, 21 Jan 08)

Today's workout did not go as well as I was hoping. I wasn't expecting to beat my previous best times, but I was hoping to keep my rounds in the high six-minute range. The squats were the only things that went well. It's been awhile since I've done any high volume pull-ups, and as a result, I had to break up the last two rounds into two sets. It's been a very long time since I've been unable to do 20 pull-ups in a row. I broke the push-ups into more sets than in the past too. The sit-ups were what destroyed my times the most. I did them on the AbMat which greatly increases the difficulty and other than the first round, had to break the 40 sit-ups into 5-7 sets. Cardio was never a problem during this workout, as it has been to a small degree in the past. The problem is relative deconditioning since I haven't lifted heavy in a few weeks.

Mark Rippetoe Quote of the Day:
Rip: "You need to drink one gallon of full fat milk everyday. It's almost mandatory."

Somebody from audience: I'm lactose intolerant, could I substitute milk for yogurt?

Rip: "Gallon of yogurt!"

Turkish Get Ups

Workout 19 June 2009:

As many turkish get ups (24kg kettlebell) as possible in 20 minutes, alternating arms

Results: 24
Previous best: 18 (21 Mar 09)

New Years resolution met! Goal of >20 TGUs in 20 minutes with 24kg kettlebell.

I did not expect to do this well on today's workout since I haven't been able to lift heavy for going on three months now, especially doing any sort of overhead lifting. It seems the (somewhat) recent weighted pull-ups and dips coupled with my increased Muay Thai training have sufficiently improved my core and upper extremity strength despite the lack of going overhead. Several of the later TGUs were quite ugly, especially the first part of the lift. Doing some targeted oblique work will greatly improve this portion of the movement.

Mark Rippetoe Quote of the Day:
"If lifting heavy weights for partial squats were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team."

Muay Thai

Workout 17 June 2009:

Muay Thai training and conditioning, 60 minutes

Nothing new today, but lots of moderately complex combinations and conditioning drills.

Mark Rippetoe Quote of the Day:
When asked if masturbation or sex hinders strength:

"Yes, it does. Never do either. Ever. Not if you want to be strong like bull."

Muay Thai

Workout 16 June 2009:

Muay Thai training and conditioning, 30 minutes

I kept today's workout relatively low intensity since I overdid it a bit this past weekend working on the garage roof and with Sunday's Thai class. I worked on effectively and efficiently throwing the jab, cross, and left hook while moving forward. My right calf has never had such a workout. Good stuff.

Mark Rippetoe Quote of the Day:
At the end of the first day of a CrossFit Barbell Cert, Rip explains what will be covered the next day:

"We will be starting the day off watching a series of videos. Yes, we will be viewing some damn good porn. (laughter) No it's better than that...we'll be watching and critiquing the deadlift and power clean."

Muay Thai

Workout 14 June 2009:

Muay Thai training and conditioning, 60 minutes

I tweaked my back a bit today during class, likely a result of lots of lifting and odd movements while putting up a new roof on my garage this weekend. Class itself went well and was primarily conditioning. I'll be taking it easy tomorrow.

Mark Rippetoe Quote of the Day:
From a CrossFit Barbell Cert held recently

"Rip: Who in this group plays tennis? (silence, no show of hands)

Rip: Nobody plays tennis? (silence and shrugs)

Rip: Okay, any golfers in the group? (silence, no show of hands)

Rip: Are you kidding me? Nobody in this fucking room plays either tennis or golf? Does anyone in the room do anything besides damn CrossFit?!"

Garage Roof

Workout 12 June 2009:

Demolish old roof on garage, build new one, then clean up, for time

Results: ongoing
Previous best: never done this before

If more of you came over to help, instead of just reading this, things would have gone a lot faster.

Mark Rippetoe Quote of the Day:
"The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees."

Muay Thai

Workout 10 June 2009:

Muay Thai training and conditioning, 60 minutes

My quads were still sore from Monday's and Tuesday's workouts, so of course, we decided to drill several quad-dominant skills. Lots of leg work as well as some defensive drills including the bob-and-weave. Despite the quads, class went very well especially since I felt great from a cardio standpoint.

Mark Rippetoe Quote of the Day:
"You can't make people smarter. You can expose them to information, but your responsibility stops there."

Muay Thai

Workout 9 June 2009:

Muay Thai training and conditioning, 30 minutes

My quads are absolutely fried from yesterday's workout. That particular workout has made me sore before, but not like this. Unfortunately, it's a sign of the extent of my lower body deconditioning resulting from the ole back injury awhile back. Today's workout actually went very well cardiovascularly since the limiting factor was how much my legs would let me do, and not how much oxygen I could suck. I worked on power production during various punch combos and some punch-knee combos.

Mark Rippetoe Quote of the Day:
"I like musicianship, and it's quite lacking in most modern popular music. You're always safe with old Chicago, the Allman Brothers, Gov't Mule, or Tower of Power."

Sprint and Squats

Workout 8 June 2009:

Four rounds for time of:
Run 400 meters
50 squats

Results: 14'55
Previous best: 13'56 (27 Nov 08)

Although I was about one minute slower than my previous best, I'm ok with today's results. I felt like I was able to run at a faster pace (runs were on a treadmill, 1% incline) with less recovery needed compared to last time. The squats were what hurt my time; I'm slower at them primarily as a result of hurting my back. Since I haven't been able to do heavy squats at nearly as high a weight as before, my overall squat capacity is reduced and it's harder to do as many without resting.

Mark Rippetoe Quote of the Day:
"Bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd."

Tyson's Corner 2

Workout 6 June 2009:

Warm-up (not timed):
Four rounds of:
Run 400 meters
90 seconds burpees

"Lynne-lite"
Four rounds for max reps of:
Bench press, body weight
Pull-ups
* No rest between bench and pull-ups but as needed after pull-ups

Results: 28 total bench (155lbs), 66 total kipping pull-ups
Previous best: 36 bench (150lbs), 107 kipping pull-ups (full 5-round Lynne with rest, 27 Dec 08)

First off, the warm-up could easily be an entire workout in itself. The saying at the affiliate down here is "Jason's warm-up is your workout." It's true, and it's great. It was actually a partner workout where one person ran while the other person did burpees, then you switched, for four rounds. It forced you to do the run quickly so your partner wasn't stuck doing lots of burpees.

The workout was "Lynne" but due to time and equipment constraints, I did four rounds instead of the usual five and didn't rest between the bench presses and pull-ups, which I normally do. My numbers sucked compared to usual since I was tired after the warm-up and due to the lack of rest after the bench.

Mark Rippetoe Quote of the Day:
"Yes, if you squat wrong it fucks things up. If you squat correctly, those same fucked-up things will unfuck themselves."

Tyson's Corner

Workout 5 June 2009:

Rounds in 20 minutes of:
Five Bulgarian Pull-ups
Five kettlebell uppercuts, each arm
20 meter kettlebell waiter walk, alternating arms

Results: 12 rounds, 16kg kettlebell
Previous best: none

I'm down in DC visiting some friends and went to their CrossFit affiliate for a workout. Each of these moves was new to me but easy enough to pick up. The Bulgarian pull-up is essentially a wide ring body-row with your feel elevated. I'm not even going to explain the kettlebell uppercuts, leave me contact info in the comments if you want an explanation. The waiter walk is simply walking with the kettlebell in full extension overhead. Overall, this was an interesting workout and I'm happy with 12 rounds. I had to slow down a bit since some of the moves were bugging my back. I also used a lighter kettlebell that I could have for the same reason.

Mark Rippetoe Quote of the Day:
"The rather inescapable conclusion is that the older men get, the more like older women we become, hormonally speaking."

Squats and Thai

Workout 3 June 2009:

Front Squat, five sets of three reps

Muay Thai training and conditioning, 60 minutes

Results: squats 155-155-155-155-155lbs
Previous best: 145-160-170-180-190 (12 Nov 08)

I'm getting comfortable with dialing up the weight for my squats as my back continues to improve. I'm still nowhere near the point of going "heavy" but the 155lbs felt pretty good, so I should be able to go up another 10lbs next time.

Muay Thai was intense yesterday. We worked on several basic punch drills as well as some body kicks. Even basic combos get very tiring when working high intensity for two minutes at a time. We also did some stair running drills. The class was supposed to do five laps, but since I'm working on improving my metabolic conditioning, I did six laps each time.

Mark Rippetoe Quote of the Day:
"Never consciously squeeze your ass cheeks in the weight room. It's not a valuable biomechanical cue, and it might get misinterpreted by the guys on the next platform."

Muay Thai and Weighted Chins

Workout 2 June 2009:

Muay Thai training and conditioning, 30 minutes

Weighted chin-ups, five sets of five reps

Results: 32.5lbs x 5
Previous best: 30lbs x 5 (19 May 09)

Today's Thai training was rough since I still have some full-body soreness after this weekend's workouts. Despite that, there was no taking it easy today. I did a lot with knees and leg kicks today which are cardio-killers.

The weighted chins went well. I probably could have gone up to a 35lb dumbbell, but I was pretty fatigued after training, so I decided to cut it back a little bit. I should easily be able to hit 35 next time.

Mark Rippetoe Quote of the Day:
"Bill Starr was damned strong, primarily because he worked as hard as any human being ever has. He was not a genetic freak, but his balls were huge, and he applied himself to his training like few people have ever done."