Illing psoas

Did some sprinting today:
x3 200m, 400m. Rest the amount of time it took to cover distance.

I was doing the ab/back workout but my my left hip flexor started to get aggravated. It was doing the same thing las week after the box jump wad. I'm gonna try and take it easy on it. Try to limit those type of movements, but you need your hips for everything though! Ah well.
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20 Steps

This morning:

Spin bike for 20 min. Worked on my deadlift, power clean, front squat.

Lunch:

4 rounds for time of:
Run up/down 20 steps of stairs, 6 times
20 Box Jumps
20 Wallball shots, 12 lbs.

Time: 24:35

Bad time. I subbed the stairs for running 400 meters. It was pretty interesting.

It's Been Too Long!

Whoa, it's been way too long! I was out due to some swine/avian/bronchitis type sickness, but I'm ready to get back at it. Today was my two-a-day day and I took it easy so that I wouldn't aggravate anything.

Morning: Ran two miles, not timed

Evening:
35 Push-ups
35 Unanchored Sit-ups
20 Strict Pull-ups
1/2 Mile Run
35 Push-ups
35 Unanchored Sit-ups
20 Strict Pull-ups

Time: 21:32

I'll probably hit up another two a day again tomorrow. Maybe a metcon in the morning and max out for lunch. We'll see what happens.

2 for 1

First workout
5 rounds of:
Max Rep Push-ups, w/45lbs.
Max Rep Pull-ups
2 min. rest between rounds

(Push-ups/Pull-ups)
1 - 15/9
2 - 8/6
3 - 10/4
4 - 7/5
5 - 10/4

then....

100 Double Unders for time
Time = 6:16

Whew, what a day! The original workout called for body weight bench press, but all the benches were taken up, so improvisation had to occur. I pulled my lower trap yesterday and it's been erking me since. I've been massaging it with a tennis ball so that's been helping a bit. I really pissed myself off with the double unders because I wasn't bringing my feet high enough in the beginning and I kept hitting my toes on the rope. That, and it added time recovering.

It's Already Begun

Modified AF PT Test:
1.5 mile run = 14:34
As many clapping push-ups in 1 min = 21
As many GHD sit-ups in 1 min = 23

Posting late is what I'm referring to. Must post everyday! Kind of disappointed in the run time, but it's the first time I've actually ran that far of a distance since injuring my left knee. Bruised ligament, hurt like hell when it happened. I went to the physical therapist on Monday and he said I was all clear for regular activity!

Push the Press

Push Press 1 Rep Max:
1-1-1-1-1-1

95-115-135-145-155-160(PR)

Starting to feel it in my knees a little bit more. I thought it was because of bad form, but then realized it was because of the overload on the knee as I try to keep the torso straight on the dip. Next time, I'll widen my stance to add more stability to the knee joint.

It's Getting Late!

Posting this a little late!
Yesterday:
5 rounds of:
Max Rep Push Ups w/ 45 lbs added
Max Rep Sit Ups w/ 25 lbs added

PU = 1st-12, 2nd-6, 3rd-7, 4th-8, 5th-5
SU = 1st-20, 2nds-15, 3rd-18, 4th-22, 5th-25

Didn't rest between the 1st and second set so that accounts for such a dramatic drop in performance. I'm going to try and put up the pull up bar tomorrow, but it depends on how much homework and studying I get done.