MOD WOD from yesterday 090226

30 walking lunges

21 pull-ups

21 sit ups

30, 18,18

30,15,15

30,12,12

199.5 to sleep yesterday,

196.5 (+2.25 scale correction) this AM

IF Break,Lunch, Din?

swim cfe WOD

jogged to UCSB pool some warm up on track.
CFE WOD
8x50 avg 1 min per 50y
last 50y was 49sec
thought about glide, in/out breathing, posture, planting anchor and changing weight around it, pose.
jogged back to UCSB track did "interval recovery"
20 one leg lateral quick hops
15 GHSD sit-ups, 15 hip extensions, 15 feet on bench push-ups, 15 air squats, 15 pull ups, 15 crossed step ups. Than repeat above with 10 of each
Nantucket blend 4 lunch and snack

Push Jerk

last night big chocolate and cookie binge
197.5awakening
Yogurt, blueberries, coffee

1-1-1-1-1 WOD Push Jerk
mini WU, 100 jump rope
120-170-180F-180F-120x5-170-180-190-195F

last night push press, OHS practice, worked on outdoor gym,

100x10x3, jump rope 100 reps, 50 reps, 50 reps

sam brought commuter bike back, going to build up roubaix soon.

198 awakening.

2eggs, coffee, nuts and fruit lunch, lambchops, nuts, peas, sweet potato with skins

burgner warm up.

will try commuter on rollers?

UCSB Wellness and Fitness Testing aka Executive Physical

Fitness testing today @ Robertson Gym.

Dr. Gilbert ran 10 lead EKG, VO2Max, Spirometry, Submersion weighing, caliper testing, blood pressure, flexiblity.

EKG normal one PVC "hiccup" @ low pulse/work load.

VO2Max was 59-62 which correlates to "19-22 Year Old Division One NCAA Elite athlete"

Max HR was 179, resting was 68bpm at one minute recovery from Max HR @ 2min was 105bpm. so 95% of max (187) was recorded at my Relative percieved exertion of "17" on 1-20 scale, next time I think I'll try to go to 180++.

Weight 197lb with body fat of 11% or lean body mass of 177lb, 12% is normal for 19YO male. 18% is "normal" for 35 YO male. Average American 34 YO male is 17-25%, ideal 13-17%, Lean is 5%-12% so I guess I'm on the high side of lean these days.

Bloodpressure resting was 132/78, at 129bpm 160/70.

Lung function was mildly obstructed which correlates to mild athsma,

Flexibility was +4 or good

Post test PR'ed pull ups of 30 @ UCSB track on PoleVault Apparatus. This AM Pr'd Dead hang pull-ups @ 15 reps, PR'd max push ups last night@45 reps

Ekg

Spirometry

monday presidents day;

CFWU than rest day @2pm


8:30p trace leg warm up, jumprope x 100 reps

Back Squats= 120x10, Split Squats= 120 x 6r, x6l
BS 211x8, SS 211x 6r, x6l
BS 240x8, x 3 sets
Pose run 800 Meters, pull drill x 20m each leg

Birthday @ Getty Garden

summary

Luke Werkhoven, 2/19--2009 #’s

Resting Heart Rate= 60-64bpm
Max recorded HR= 184bpm
Max estimated HR 220-age= 186bpm

Body Comp:
Weight= 194-202.5
Body Fat by Tantia electronic scale @203#= 16%
By estimate- waist minus wrist diameter tabular method @198# = 8%
Height= 6’3” waist= 32.5”@ navel, 35” inseam
BMI= 24.4-25.2

Strength:
1 rep Max:
Back Squat= 302 Bench Press= 211 Dead Lift= 340

Power/endurance:
Push ups max= 41 Sit ups in 2 min= 85 Pull ups (kipping)= 24
Pull ups (dead hang)= 14

Running Speed/Endurance:
400m= 1:15 800m= 2:57 1mile= 6:41 3mile run= 27:42 9:12/mi.avg pace

Orthopedic Injuries:
Left Femur fracture 3 surgical corrections 1991-1992
Right ACL-1998 hamstring autograft, 2006, Jan 2007 allograft double loop tibialis tendon bioabsorbable screw and fixation pin
Feb 2001 right sacroiliac joint trauma- hematoma, adhesions-chronic
Strains/sprains wrist/ankle/shoulder/neck @worst a week on crutches in 1996

Goals:
Establish Lean Mass, VO2Max, Lactate Threshold
Programming to maximize above
Maintain weight to October ’09 learn to swim and run more efficiently
Open Water swim to 1K
Increase lean body mass
Increase absolute strength
Increase Power/Endurance esp. max push ups/Max Bench Press
Increase Speed in 1 mile and 3 mile times.
Improve OHS, Learn Snatch
Establish Olympic Lift Maxes
Learn gymnastic ring “Muscle-up”
Three-Peat State of Cal. Clydesdale MTB Championships
- Carp. Triathlon –
Stay Injury free





199.5 after breakfast, little sore in shoulders after max pull ups last night.
ate a lot of nuts.
3.5 eggs, sweet pepper, green onion, milk/coffee breakfast
SCD Cobb -cheese + avo lunch
3 coffee, 1/4 donut.

Friday Night Maxes

211 bench 1 rm

24 pull ups

Marcelo and JJ helped and witnessed

8'22" fran last night with 101# thruster, first two sets thruster broken. but perfect kipping pull ups unbroken sets.

lunch time warm up than some intervals on the street running with Garmin. some mixed grip pull ups 2 sets of dead hang 5 reps.
shoulder hurts neck stiff same left side

commute by bike 59 min there and back.

lunch time CFWU, 800m pose jog, 500 y swim, sprint 50 y 19-20 sec.

30 double unders, 6 squat cleans, 7 squat cleans @ 120lbs, 7 ring dips, 7 ring dips

195 awake today

max deadlift

Speaker training and buffet eating helped me back up over the Clydes threshold again.  Airport food, and 5 star all you can eat was a great vacation from clinic.

Back home on Sat late night.  28 mile spin early Sunday with Steve and JJ.  Monday babysat and worked on gym floor.  500 lbs of sand and still not level, need about another 200 lbs, than a 4x8 should do for some time.

Last night slow WOD learning.  Got elite rings, so worked a muscle pull up progression.  can do about five false grip pull ups.  Did some hand stand push up progressions with feet on squat cross bar to help.  used bench pin to hold self up on one leg squats did 4 sets slow "Mary"untimed.

Tonight WOD on Dead Lift.

some CFWU, than one set of 5x120 lbs

rest:

210-280-330-340-360F

sp dumbells only avail@ Umstead hotel gym x1
40-50-55-55-55-

pp x3
55-55-55-60-60-
pj:x5
60-60-60-55--70# military machinex10
hotel is swank

INSPIRE speaker training

did yesterdays WOD modified and scaled:

10, 10 chair dips
20 kipping pull-ups, difficult grip with narrower bar on new outdoor gym
15 chair dips
15 kipping P/U
10 chair dips
10 kipping P/U
10 chair dips
10 kipping P/U
8,2 chair dips
7,3 kipping p/u
5 chin ups
5 pullups
75 total pull-ups

Max squat:

BW x 15

30x10

120x5

190x3

240x2

260x1

280x1

285x2

ran out of weight

New pullup/squat rack up

no warm up cool down

5 set 3-5 pull ups