5686
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 29, 2014, 02:23:42 am »
how does that video not have the double reverse elbow hang. how.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
5687
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 28, 2014, 07:09:39 pm »
vacation was good, worked out a couple of times in the hotel to nearly complete FIF. i missed a couple of workouts over the course of the four weeks and did not do the priming/pre-test day today that i wanted to, as i spent most of the day (and most of last night) with a nasty headache.
plan for the rest of the week is:
monday
- jumps
- depth jumps
- jump squats
- squats
- upper shit
tuesday
- bw shit, with holds and isos
wednesday
- rest
thursday
- test
- (if testing doesn't go super well) squats
friday
- rest
saturday
- test part 2
weights throughout for low reps, relatively high intensity.
plan for the rest of the week is:
monday
- jumps
- depth jumps
- jump squats
- squats
- upper shit
tuesday
- bw shit, with holds and isos
wednesday
- rest
thursday
- test
- (if testing doesn't go super well) squats
friday
- rest
saturday
- test part 2
weights throughout for low reps, relatively high intensity.
5688
Injury, Prehab, & Rehab talk for the brittlebros / Re: Ankle Sprain Questions n Stuff
« on: December 28, 2014, 07:02:42 pm »
doesn't reeeally matter whether it's high or low. treatment is the same, and pacing for come back is determined by stability/functionality as you go. whether it takes someone else longer or shorter for a high or low ankle sprain to heal doesn't matter to you right now. good that you're seeing a doc. strongly recommend a session or two of PT once you can bear weight on it, just to have a professional put you through the rehab exercise paces. lmk when you're out of the boot and off crutches, i've got a ton of ankle sprains behind me and lots of rehab, happy to talk through some more shit once you can use the thing at all.
sucks though, sorry man.
sucks though, sorry man.
5689
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 28, 2014, 06:57:52 pm »
for the one step actually add a full step, like i do in this vid from earlier this year:
<a href="http://www.youtube.com/watch?v=p_u56lTECBg" target="_blank">http://www.youtube.com/watch?v=p_u56lTECBg</a>
5690
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: December 28, 2014, 06:53:09 pm »
that kid's finishes are so beautiful, second dunk in particular he just flushes it so freaking hard.
5691
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 28, 2014, 06:47:53 pm »
lol welcome back from the crossfit brink.
5692
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: December 21, 2014, 05:31:18 pm »
yeah man your ratio is pretty good.
5693
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 21, 2014, 05:30:26 pm »
friday: FIF Day 18
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good
- warm up
- plank x 30s,30s
- leg raise x 16,16
- advanced glute bridge w/3s hold x 10,10
- standing hip flexor raise w/3s hold x 8,8
combined yesterday and today, today: FIF Day 19+20
WEIGHT: 174
SORENESS: none
ACHES/INJURIES: right knee (full squats good, half squats BAD!)
MENTAL STATE: good
- warmup
dunked small dodgeball, fucked hand up on rim with big dodgeball. a bit swollen now but nothing serious.
- depth jump @15" x 5,5,5,5
- DB jump squat 35s x 8,8,8,8
- reverse hyper x 13,13,13
- circuit x 2
-- dip x 10
-- plank x 30s
-- pull up x 6+4
-- leg lower x 17
- circuit x 2
-- DB OHP 45s x 10,8
-- advanced glute bridge w/3s hold x 12
-- DB row 80 x 10
-- standing hip flexor w/3s hold x 8
- stretch
right knee is NOT happy about the half squats. never again without a box or pins.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little
MENTAL STATE: good
- warm up
- plank x 30s,30s
- leg raise x 16,16
- advanced glute bridge w/3s hold x 10,10
- standing hip flexor raise w/3s hold x 8,8
combined yesterday and today, today: FIF Day 19+20
WEIGHT: 174
SORENESS: none
ACHES/INJURIES: right knee (full squats good, half squats BAD!)
MENTAL STATE: good
- warmup
dunked small dodgeball, fucked hand up on rim with big dodgeball. a bit swollen now but nothing serious.
- depth jump @15" x 5,5,5,5
- DB jump squat 35s x 8,8,8,8
- reverse hyper x 13,13,13
- circuit x 2
-- dip x 10
-- plank x 30s
-- pull up x 6+4
-- leg lower x 17
- circuit x 2
-- DB OHP 45s x 10,8
-- advanced glute bridge w/3s hold x 12
-- DB row 80 x 10
-- standing hip flexor w/3s hold x 8
- stretch
right knee is NOT happy about the half squats. never again without a box or pins.
5694
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: December 21, 2014, 12:28:57 pm »
if you ignore the praise of southern democrats, then this song is incredibly beautiful:
<a href="http://www.youtube.com/watch?v=HxxzMEeyZzA" target="_blank">http://www.youtube.com/watch?v=HxxzMEeyZzA</a>
and this is just beautiful:
<a href="http://www.youtube.com/watch?v=R6gvl7YAieU" target="_blank">http://www.youtube.com/watch?v=R6gvl7YAieU</a>
and this is just beautiful:
5696
Progress Journals & Experimental Routines / Re: Eric's Journal
« on: December 19, 2014, 03:20:48 pm »
yeah man how is that job search going?
5697
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 19, 2014, 02:21:28 pm »
mash'allah
5698
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 19, 2014, 10:32:20 am »
super solid, good job.
5699
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 19, 2014, 10:30:38 am »Do you have any advice on how to improve my overhead squat (other than actually overhead squatting)?
better thoracic spine and shoulder mobility and stability.
5700
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2014, 10:17:29 pm »
FIF Day 17
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
i can consistently get 30 on a SVJ without max effort. that is good.
- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.
- half squat 275 x 3,3,3,3
- reverse hyper x 12,12,12
- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4
- stretch
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
i can consistently get 30 on a SVJ without max effort. that is good.
- depth jump @ 15" x 5,5,5,5
first set awesome, got progressively worse until the last couple reps.
- half squat 275 x 3,3,3,3
- reverse hyper x 12,12,12
- superset x 2
-- DB OHP 40s x 10
-- pull up x 6+4
- stretch