Rolfing

Not Ralfing....

Had a session of this today to try to make me a better person.
Heres a descriptions from Wikipedia:


Rolf theorized that 'bound up' fascia (or connective tissue) often restricts opposing muscles from functioning in concert with one another, much in the way water, having crystallized, forms hard, unyielding ice. Her practice aimed to separate bound up fascia by deeply separating the fibers manually to loosen them and allow effective movement patterns. Rolf believed that an adequate knowledge of living human anatomy and hands-on training were required in order to safely negotiate the appropriate manipulations and depths necessary to free the bound-up fascia[citation needed].

Rolfers often prescribe a sequence of ten sessions to "balance and optimize both the structure (shape) and function (movement) of the entire body,"[5][6] usually beginning with the feet.[7] The theory is that "only by bringing peace 'from the ground up' can problems higher in the body be 'under-stood'".[7]

During a Rolfing Structural Integration session, a client generally lies down and is guided through specific movements. The Rolfer manipulates the fascia until it can operate in conjunction with the muscles in a "normal" fashion.[6] This takes place over a course of ten 60- to 90-minute sessions, with a specific goal for each session, and an overall goal of cumulative results.[5] Some clients find Rolfing painful, but Rolfing has evolved over the decades into a practice far more gentle than in its early origins.[8]



Thursday:
Bench: 5x185, 3x205, 4x205, 2x225
Pullups, Flys, Incline Press
Press/PushPress/Jerk combo:
- 95,115,125
Pullup/Dip ladder:
- 10.1-9.2-8.3-.......2.9-1.10
10x Mini Leg blaster for time: 11:05

Sunday:
Run 2 miles
Stair Climber 40 minutes

Monday:
OHS 45lbsx10, 65x10, 95x10
Hang Clean: work up to 185lbs
Deadlift: 3x275, 2x315, 2x315, 1x345, 1x365, 1x365
Press, Push Press, Jerk 1-3-5
115lbs, 125lbs, 135lbs
Spin class: 1 hour

Tuesday:
OHS 45x10, 65x10, 85x10, 95x10
Tailpipe: 3 rounds 250m row + 1min "rest"
-"rest" = holding 25lb DB in Rack position
Row time 46,47,49 sec
Medicine Ball throws 10 min
Run 2 miles - easy
Bike 10 miles - hard

Wednesday:
Bike Big Mountain

Saturday

Parents in town.
Quick gym session in the AM.

Shoulder combo x 5: 115lbs
1xPress, 3xPush Press, 5x Jerk

Bench Press: 3x4 185lbs

3 rounds:
- 10x clap push ups
- 10x Ball Push Ups
- 20x Sit ups

3x2/side TGU @ 55lbs

Pull up / Dip Ladder
10.1, 9.2, 8.3, ..... 2.9, 1.10

Row 1 min / 1 min rest x 5
1580 meters

thursday and friday

Thursday:
Bike Emmigration
-44:30 from door to top

Friday:
2 rounds for time:
-800m run
-200x step up, 18" w/ 40lb pack
24:28

Tuesday:
Run 2.5 miels
Elyptical: 45min


Wednesday:
Warmup: 5 rounds
- 20 squats
- 5x Scotty Bobs

1) 300m sprint x 4
every 2.5min

2) 3 rounds
1/4 Tabata Calf raises
Hip mobility

Monday

Saturday:
Tried to run, failed
15 min run on treadmill
50 min on Eliptical


Sunday:
Bike Emmigration - slow


Monday:
Track Workout:
10 100m sprints in grass
Rest 1:30 b/w sprints
time: 17/17/15/15/15/15/14/14/14/16

For time 50-40-30-20-10
Ball Slams 20lbs
Pushups
- time 9:44

For time:
Overhead ball throws to hill x 100
- time 4:28

Gym Workout:
Bench Press 3x6 @ 185
Then 15s on 30s off x 6
-Incline Press
-Pull downs
-Bent over rows
-Barbell rows

Friday

NO time to talk. Gotta go watch Lost with my woman.

Friday:

10 rounds for time:
- Mini leg blasters (With OHS for Squats)
- Toes to bar
Time: 11:07

5 rounds for time:
-200m sprint holding 20lb med ball
-9 ring dips
-12 pull ups
-15 wall balss 20lbs
Time: 18:18

Wed and Thursday

Wed:
5 Rounds for time:
- 5 x 275lb deadlifts
- 10 x burpees
time = 6:20

50 min on Eliiptical


Thurs:
10 min of:
1 x Clean, Jerk, Hang Clean 135lbs
- 1 rep pf each every 30sec x 10min

Bench press 4x4 @ 205lbs

Heavy Power Snatch 5x1 @ 125lbs

Hill Sprints x 10
14 sec sprint with 46 sec rest
- rest extra min b/w reps 5 and 6

Med Ball overhead hill throws
20lb ball x 100 time=11:06

And it begins

Training for the Speedgoat has ramped up this week. Too bad my knee is preventing me from running. That makes it hard to train for a 50K.

Monday:
1 hr on elipitical
10 min running
Stretching


Tuesday:
6 round for time:
-50x 18" box step ups with 40lb
-400m run
time: 26:15

This was last performed on March 8th at 28:38
OVER 2 min FASTER!

then

Air Force WOD: all lifts 95 lbs
4 burpees every min on the min
-20 Thrusters
-20 SDLHP
-20 Push Press
-20 OHS (took me 5 min)
-20 Front Squats
time: 11:58

Chiefness

Sunday:

Work all day for time
9:01:57

Workout:
Row 500m x 4
- 1:45, 1:47, 1:49, 1:48
Hang Power Clean
- 135x6, 155x4, 165x3, 175x1, 175x1, 175x1
Press x 1, Push Press x 3, Jerk x 5
- 115lb, 125lb, 130lb
Bench Press
- 185x6, 185x6, 205x3, 205x3, 205x3
Pull up and dip ladder
- 10.1, 9.2, 8.3, ..... 3.8, 2.9, 1.10

The pain cave

Stayed home today to clean house and spend some time in the man cave. Nice day outside. Should have gotten on the bike.

Friday:
3x3 Deadlift @312lbs
5 rounds for time:
10 BW DLs (175)
15 24" box jumps
20 pushups
- time 7:48

Breathing Ladder:
1-10 KB swings x 2
time 4:01, 3:37

KB work

Spring in Utah

Wow, 40+ inches of snow. And it's May!



Thursday:
Run 7 miles
then
21-15-9
135lb squat cleans
Ring Dips
time: 6:20

Friday:
5K run for time: 20:15
KB press 5x5
KB shrugs 30-20-10
KB Get ups 5x5
KB overhead raises 4x5

Saturday:
AMRAP
Lab Snowbird