Good luck with the smoking, it took me a bout with some fucked up pneumonia and 3 days in the hospital (beginning on new years eve) before I shut it down cold turkey, still have some flashbacks espescially with a glass of Jamesons, but it doesent last. Before that I asked my gym manager to have an ashtray by the squat rack, she didnt find it funny.
[quote]Cal Jones wrote:
Snaps - here: http://www.mobilitywod.com/
Episode 300 (actually this one recurs several times but it’s here right near the top of the page).[/quote]
^ really cool link. Thanks! Stealing this idea from you alexus.
Day off. Didn’t go into the gym. First time since… I can’t remember when. Who am I kidding - mobilityWOD episode two is scaring the crap out of me. I did a lot of work stretching out my hip flexors thinking that that was what I needed to do and I developed anterior femoral glide for my efforts. I’m a bit dubious about stretching out my hip flexors now…
Good for me to have a day off, I think… Probably not good for me to have drunk solidly for… About 12 hours now… Oops. Still… What am I supposed to do if I don’t go to the gym?? Damn, i’m an addict. MobilityWOD episode 2 tomorrow. I promise…
Drinking for 12 hours, wut? I drink so rarely it’s just not something I ever consider doing unless I’m out for a meal and there’s wine. I’m just not a drinker. I don’t even like beer.
That anterior femoral glide thing sounds like what I’ve got going on - tightness and restriction at the front of the hip. It’s why I have trouble squatting properly. Hrmm hmm.
Wow drinking for 12 hours, do you have some Finnish in you or something. I love drinking with yummy nibbles way too much, I could probably do that for 4 hours but then I fall asleep. You could always take up knitting for your non-gym activities, LOL.
A day off sounds needed. With 12 hours of drinking behind you I expect that translated in to a second day off. HOpe you’re feeling better now.
12 hours of drinking? You must be kidding.
Alexus, Im very dissapointed in you.
What were you thinking? Drinking for 12 hours? DO you realise how far back that puts your gains? I suppose you had a few smokes with your drinks aswell?
Drinking and lifting just do not go together. At the moment I have a buddy visiting me from the eastern states, and I cringe at the thought of dining out for the weekend and having 3-4 beers during the night(which my buddy expects me to do as we were once drinking buddies, and I owe him alot so hence I make an exception for him).
I hope you have a really bad headache and you never do it again.
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No reply yet…she’s probably curled around the toilet bowl in a fetal position.
Alexus, when you wake up, this is just for you!
yay new log…
Kelly Starrett’s Wods are the shit- he gets a little happy though.
I like your goals.
WOD - awesome
Super trashed - not so awesome
appropriate to the convo 
brute - hi!
maym - i’ll try and get some vids of the X walks. Basically you stand on a resistance band and cross it so it makes an ‘X’. I hold the top part up by my shoulders - but you can hold it over your head to make it even harder. Then you take steps to the side. Activates / works the glute medius and the adductors.
minimal - discovering lots of tight parts round my shoulder blades at the moment. Working on them seems to be freeing up rotation, which is good.
matty - haha! ash tray by the squat rack is just what I need! people seem to get a bit shitty when I throw my towel over the bar and go out for a quick smoko.
patch - i finally did mobilityWOD episode 2! Looks like other people got to it well before me :-/
Cal - unfortunately drinking for 12+ hours is pretty common in my field 
conferences are big drinking occasions, and it isn’t uncommon for people to start drinking at lunch time on workshops. Guess you can metabolize around one standard drink per hour… Though people tend to drink a fair chunk more than that… This is part of the reason why I need to get out.
When I did manage to quit smoking for 3 months I came to detest the smell of cigarette smoke. I have a hard time being around drunken people unless I’m pretty drunken myself. I’d rather… Be putting the time in at the gym.
That vid was totally evil!!! Lucky for me I didn’t get to it until after the gym 2 days later.
Nadia - I did end up taking 2 days off. Having to start work at 8am after around 4 hours sleep meant that I didn’t much feel like going to the gym afterwards. First time in ages I’ve had that much of a break. Actually feeling better for it, truth be told. Will do this again at some point - without all the drinking!
snap - I wish I was kidding… I’m too old for this…
Birdie - I’m sorry
kmc - haha! I ‘little happy’. Totally. Still, I’m really enjoying the process of discovery.
Pch - totally agree.
nimain - exactly how I felt when my alarm went off at 7am…
TRAINING (yesterday)
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rolling
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x band walks, micro-band air squats
Starting Strength B
- Low Bar Back Squats
20kg 1x5
25kg 1x5
30kg 1x5
35kg 1x5 (all warm-ups with micro-band)
37kg 3x5 (1kg increase)
good.
-Powerclean
35kg 1x3
40kg 6x3 (0.5kg increase because that is how the plates roll)
good(ish). some a little bit forwards. not quite finishing the pull. think mobilityWOD episode 2 is needed…
-Press
did some one arm 10kg plate pressing. some waiters walks with 10/15kg.
one arm snatched the regular oly bar (20kg) woo hoo!!!
TRAINING (today)
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rolling.
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x band walks and micro-band air squats
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snatches
worked up to 35kg. missed one forwards, one behind. got two of them, but not as smooth as i’d like. think i am having trouble finishing the pull - like he said in mobilityWOD episode 2. did a couple drills with 20kg then… finally…
- mobilityWOD episode 2.
much to my surprise it took 3 minutes before i could get my front foot on the ground instead of my knee. felt the stretch about half way down my quad rather than around the front of the socket. took 5 minutes each side. afterwards found that i could swing my leg behind midline with good glute activation without hyper-extending my lumbar spine much better.
think i need to incorporate this stretch into my warm-up.
[quote]alexus wrote:
Birdie - I’m sorry
[/quote]
Its ok. Ill let you off this time. My buddy is in town this weekend for a conference and hence I had a solid drinking session myself(4 hours, not 12!). This morning I feel terrible and look like shit. I think Im going to give up binge drinking forever. 1-2 beers is allowed, but not 8! And my buddy wants me to go out again tonight… Ill go for dinner BUT NO DRINKING.
You live in Melbourne dont you? Please check your private messages.
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I take a couple sips of wine and I’m tipsy
Ha, me too, Betty. But I know the conference thing. When I worked on games magazines I had to go to a lot of trade shows and industry parties where drinking wasn’t just the norm, it was practically required. I went into my first games mag a teetotaller. It lasted a couple of months. I got drunk a lot. But once I left the last magazine, drinking became a very occassional thing once more.
Alexus - good going with the training. I’ve been working on that stretch too. I have a lot of trouble with the left hip - the right one isn’t as bad. I guess it will take time.
Bird - I feel the same way after any number of drinks these days. I used to enjoy a quiet beer or wine, but now I actually prefer not to. It is hard to break out of the social circle, though.
MOM - me too. but then i hit a certain point of drunkenness that i seem capable of sustaining for hours…
Cal - my right hip is worse than my left. has been that way since I was a kid. worried that i might have some congenital abnormality in the joint - socket structure or something, but it is better now than it ever has been and there is only onwards and upwards.
I think I’ve figured when the guy from my gym who used to be an international competitor in weightlifting trains… He is slightly (ha!) temperamental, but seems to tolerate me okay, and sometimes he is friendly and offers advice and / or stories etc. So I’m going to have Sunday as an Oly lifting day whether or not he is there.
TRAINING
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rolling warm-up. things feeling pretty good. think it is because of all my days off this week. i think most of my tightness would manifest as DOMS if i didn’t get so stuck into the rolling
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Snatch
worked up to 35kg. being very particular about my form… 35kg not as smooth as I’d like. went back to the bar and worked up again. this time 30kg not as smooth as I’d like. partly not extending quite properly and partly not quite a tight enough catch position and partly my first pull is messed up… need to work more partials, i think. trying to fix up too many things at once.
- Clean and power / squat Jerk
worked up to 25kg. just trying to get the movement right. bar a bit forwards for the catch (jumping forwards a bit). figured that was a problem in my powercleans so good to know. power / squat jerks felt pretty good. was surprised at this. then elbows started grumbling. i do need to figure how to extend / lock my arms without overextending / hurting my elbows.
- x band walks
these are starting to feel a lot more controlled. held the band over my head for a couple sets. liking these.
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more of the mobilityWOD episode 2 hip flexor stretch. i really need to spend a good chunk of time on each side. then some more x-band walks. i think i won’t mess up my hip if i stretch my flexors so long as I’m careful to activate the posterior muscles. that is the hope anyway.
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chin / pull up messing around with the bands
these are hard work. not providing as much assistance as i’d like. having trouble at the top half of the movement, too (trying to keep shoulders down and hard back) as the band doesn’t provide assistance here. think i might be weaker at chins now since i haven’t worked them for a while and i’ve gained a bit of mass, too.
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facepulls with band. nice. also some rotator cuff stretches with the band. good, again.
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mobilityWOD episode 3. standing calf stretch. you put the ball of your foot against the wall with your heel a bit back from it then lean your hip into the wall. my toes don’t bend back enough for me to plant my foot against the wall properly. sorta kinda tried. i think i need to face up to this being a toe stretch for me in the first instant. will time it tomorrow. 5 minutes each side as best i can.
Yeah I don’t like that stretch either. I find I get I get the best stretch by putting the ball of my foot on an object a couple of inches higher than the floor (like a desk footer in an office or the bottom of a bit of gym equipment. A telephone directory would probably do).