Oh man I could not believe my eyes when I saw it!  He was a sure shot to win and due to a recent rule change you get disqualified if you false start.  My heart goes out to him. Congrats to Yohan Blake.

In watching the Track Championships I noticed two things.  1. great runners get to full hip extension when their foot is in contact with the ground. 2. great runners have rock solid midline stability.  If you sit at your job do the couch stretch compliments of Kelly Starrett to work on getting that hip extension that is so important in ALL athletics.  Also take a look at the video from Brian Mackenzie, founder of CrossFit Endurance and see how a press can fit into your running routine.  BELLY TIGHT!!

So I have been lagging on the blog.  I stopped doing GOMAD since I took some time off and haven't been lifting heavy.  I am still holding steady at 171 so that's great.  My workout today was:

5 rounds for time of 
20 Double Unders
20 Wall Balls (20#)

It took me 15:40.  I suck at double unders so that's what slowed me down the most.  I have not spent a lot of time  trying to get them down and have a hard time stringing them together.  I usually do one double under followed by a single then a double under and so on and so forth. Tomorrow morning I am going to wake up bright and early and CrossFit at 6:30 am.  The WOD is 4 rounds for time:
30 DUs 
10 Deadlifts 185/115

Yay more Double Unders!  I will probably do 115 or even 100 for the Deadlifts since the last time I did it I injured my back.  I feel healthy but I am going to keep it light. Even at 115 that is 4600 lbs of deadlifting and I got injured deadlifting a volume of 4305.  That 4305 was at a weight of 205 though.  So my question is, will higher volume at lower intensity hurt my back?  I don't think so.  It is kind of like a sprinter pulling a hammie in the 100m.  Will a  light 400m reinjure them after the heal?  No.  Nonetheless, I will do some research just to make sure and let you know.

Last week was very busy.  I had a few interviews and was buying a car.  I feel healthy and commit to not being an idiot whilst deadlifting in the future.

Today my workout was:
3 rounds:
1 min Double Unders
1 min pull ups
1 min lunges
1 min box jump 24"
1 min push ups
1 min rest

Yesterday I drank a gallon and today I am starting late so I may only get a half in.  I decided to do  brief workout today to keep the blood flowing.  Yesterday I rolled out on a lacrosse ball for about 30 minutes and it really did wonders for my back pain.  I programmed the workout I did today keeping my back pain in mind.  My back hurts when I flex my hips so I am avoiding squatting and deadlifting for a week or two. This turned out to be a real gasser, I was really gasping for air and the workout took less than 10 minutes. Here it is:

For Time (pull ups are strict pull ups, no kipping as to avoid my acute back pain exacerbated by hip flexion)
10 pull ups
Run 50 meters
5 clapping pushups
Run 50 meters
8 pull ups
Run 50 meters
5 clapping pushups
Run 50 meters6 pull ups
Run 50 meters
5 clapping pushups
Run 50 meters
4 pull ups
Run 50 meters
5 clapping pushupsRun 50 meters2 pull upsRun 50 meters5 clapping pushupsRun 50 metersDone!I really like pull ups followed by sprints.  Something about it really pushes me to that burning lung/vomit threshold point.  Good stuff.I then worked on handstands a bit and stretched my hip flexors.

On my trip I was unable to get my milk on and instead ate a bunch of crap.  I was bloated from too many deserts the first few days.  Thanks Mom!  I cleaned things up a bit on my last days.  I have been drinking a gallon this week starting Sunday.  I decided I wanted to do CrossFit for a month since I was getting bored with Starting Strength. Saturday's workout was:
3 rounds for time of
Run 400m
21 KB swings 1 pood
12 Front Squat @ 105

This was fun and I finished in 15:32.  I am always amazed at how much front squats kill my quads.  I am still sore today.

Today the WOD was 3 rounds of 
7 Deadlift 205
7 Push Press 95
I got through 2 rounds in 7 minutes and then had a little something something in my back and quit.  I am pissed at myself for attempting to do so much volume in the deadlift.  I was not thinking when I went into it.  I was just going to do the WOD posted on the CrossFit gym I go to.  Now that I am having trouble bending over I realize 21 deadlifts at 205 is 4 times what my previous volume was!! Add in that I injured my back 3 months ago and it does not shock me that I got injured.  I took some advil and fish oil and plan on taking 2 days off and get back to work on Thursday.  Weighed myself this morning and I was 173.  Oh yeah!