Back to Strength

I am starting another cycle of CFSB starting yesterday. It is amazing how hard it is to keep the mass that you gain!!!
Back Squat 3x5
175-185-190
then:
Three rounds for time of:
12 Muscle-ups
75 Squats
12:40
MU have not come up in awhile, I was concentrating on getting full extension at the bottom with a rotated locked out position and obviously full ROM at the top.

I will be following the mainsite WODs, just not as much. If I can tweak the MP WOD to fit my CFSB rotation I will, if not this will give me an opportunity to practice my own programming. Like today;

Deadlift CFSB protocal
3x5; 1x15-20
185-200-225; 165x20
then:
10min AMRAP
10-95# Push Press
10 Burpee
5rounds +10PP+6Burpees
then:
Tabata tuck sits

My Back is Sore

Thursday Tommy came over in the A.M. and we did handstand Helen. I need to be more consistent with my runs, however, all in all it was a good WOD.



On Friday I got together with Josh for some deadlifts and an affiliate WOD. I was able to achieve a 5rep max deadlift @ 250#. I am feeling great about my deadlifts, I just need to feel that way about my back and front squats. Maybe I will scale back the weight and work on slow correct form and work my way up from there.

Here is my 5rep deadlift at 245#, the 250# video is all blurry for some reason. As I look at it I notice my hips are closed at the top. I think I am afraid to hyper-extend and hurt my back. I will work on it for sure.

The WOD after was snatches, C&J, thrusters and C2B pullups. I scaled the snatches to 95# and the C&J and thrusters to 115#. Needless to say my back is sore as well as my posterior shoulders. Good WOD just need to not be afraid of steel plates over my head.

Finally

I made it through the 15-12-9 protocol for shoulder press at 85#. I am very excited for this as I had been stuck on it for 2 weeks. Now I have the daunting task of 21-15-9. I also have a 3rep max of 135# ( 115-125-135) It was a good morning. I did not have enough time to stay at the gym this morning so I did "Griff" at home.

"Griff"

800M run 3:19

400M run backwards 2:39

800M run 4:00

400M run backwards 2:44

Time--12:44

That second 800 is a killer. My legs just would not go and I could have pushed a little harder on the first 800, all in all, good day.

Should Have Listened...

...to my body!! I am meeting with Josh this Friday (if everything turns out right with schedules) to get some video and some still shots of deadlifts and anything else we see fit. Needless to say I switched up my CFSB rotation and did front squats today. What I did not listen to was the lower half of my body saying it still needed another day break from "Linda" on Saturday. It was a poor turn out.

Front Squat--3x5 155, 165, 175x2

Back Squat--1x10 @ 155#

I was very frustrated with this but feel better now knowing I should have rested another day.

I came home and did the PULL WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion

Time was 23:00 and I did it in 30 sets. I dropped off of the bar after each set. I had to after the weighted because I had to take off my 20# vest, oh yea! I did not do this as Rxd. It was a good WOD and last time I did it I was only able to make it through 5rounds. Now I need to some how grow my lats to super human size and conquer the 45# weighted pulls!!!

I will do shoulder CFSB tomorrow and "Griff". Josh comment me your "Griff" time

Out of It

Thursday June 18, 2009

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.

Time--12:09

My goal was to do these unbroken, I mean how hard could it be. Well I did my first set of wallballs and pulls at 30 reps, the wallballs were in increments of 10 the rest of the time and the pulls ended up being 10s and 5s. I took to many breaks and was not feeling it physically. Not to make excuses but Melissa's family is in town and I have not been eating very well, also not to mention the lack of sleep I have been getting. I feel I could have done better with this, but that is life. As Josh text me; I am only human!!

Today Friday June 19, 2009

Shoulder Press 3x3--105, 115, 125

15-12-9 protocol--15-[9-3]-[6-3]

Hang Power Snatch 10x1--65, 75, 89, 95, 105, 115, 125(f), 120

The 3x3 shoulder press is right were I left off a couple of weeks ago, the protocol increased, last time it was 15-[6-6]-[3-3-3]

I had never done max rep for snatches before so I have nothing to base it on. I felt really good with my form, just need to get used to heavier weight overhead. I used my last 3reps to work on form with an overhead squat.

Tommy here are your numbers

Shoulder Press 5x3--95, 105, 115, 125, 140

10-7-4 protocol @95#

Hang Power Snatch 10x1--65, 75, 85, 95, 95, 105. Then you used 95# to work on form for your last reps.

Tomorrow, front squat CFSB and I will have to find a WOD or make one up.

Feeling Good

So, today was not a PR but it was a good day mentally.

This am I did 3x5 Deads @ 225#, 235#, 245# and 1x12 @ 200#. Right were I left off two weeks ago. Feeling Good!!!

This pm was a 5K run, now I would be lying if I told I did not care for a PR because I do, however, this 5K was more evenly paced than my others have been. 7:53, 8:19, 8:01=24:13.

I was not out of breath as much as I have been which means I could have pushed harder, however, my POSE form I feel was much better (which could attribute to me being less out of breath) and I was more relaxed this 5K. I know I can run in the mid 23's, I just need to do what I did tonight with greater intensity. I can not remember what Josh's 5K PR is, but as always I am gunnin' for it.

Do you think mile time trials would do the trick??

Milex3 rest as long as it took you to run the mile???

Or maybe I could do CFSB-CrossFit mainpage WOD and CrossFit Endurance!?!?!?!

Dead POSE

Tuesday

1rep max deadlift @ 260. I really wanted 265 but my back was rounded a little on 260 and I did not want to chance it. OHS 5x5 85, 95, 105, 115, 125. I was pleasantly pleased with this as I have never attempted max OHS. During the lifts I met a guy who was interested in starting CrossFit and in my haste explaining to him about CF and being late for work I forgot to complete 1x20 of deadlifts. My goal is 200# which I feel I could do.

Later in the P.M. I ran a 5K in 24:06. I ran it in the heat around 230pm which the heat got to me by the start of mile 3. I am getting much better at my POSE running and need to learn how to run faster using it. I feel as I try and run faster the mechanics of the POSE method start to fall apart. My knee is hurting less during the run, which is also great.

My poor forearms:(

So, I missed the gym on Saturday and the much needed shoulder press strength, however, I did manage to squeeze in a WOD at home. I had planned on the following: 10rounds of 10--HSPU, 10--24" BJ, 10--Wall Ball 20#. Good intentions, however, I cut it to 5rounds. I do not know what I was thinking trying to complete 100HSPU. I made it through 5rounds just barely.

Today was 1rep max back squat day. I REALLY wanted 245#, I achieved 240#. I tried 245#x2, it was just to much. I know I can get 245 in CFT and next time I do do CFT that will be the number I am shooting for. 240# is an increase from 225# so I am happy!!

"Erin"
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Time--17:27

My forearms are aching!!!! I have bruises on both my radial and ulnar bones from the DB crashing into them. I think that means the DBs were to heavy. I don't know. What I do know is how much this WOD has taught me how slow and weak I am with the turn over of my elbows during the clean, which is why I think the DBs kept hitting my forearms. I felt good with the deadlift from the floor and my shoulder shrugs but my turn over sucked!!!

Tomorrow deadlift 1rep max (shooting for 265#) and 5x5 OHS (shooting for anything I can get) in a.m. and some type of run WOD in p.m. at home

"Barbara" with some Muscle

Thursday 05/28/2009
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

My goal was sub 20min!!! Here are the results 3:01, 3:39, 4:21, 4:31, 4:22 Total=19:54

I am not sure if I am trying to hard in the first couple of rounds or not. This is the one WOD that gets me seeing Pukie by the end. All in all goal was met!!!

Today
30 Muscle-ups for time

Previous goal was 8something. My goal for today sub 5min, attainable but difficult. I ended up with 5:31. I had 2 misses out of the 30. I have been trying to get the video on the blog but it is taking a long time to upload. I will let it run overnight and see where it is in the morning.

By the way, front squats 3x3 170, 180. I did not get 185x3, however, I was able to manage 185x3 on single sets. Not sure if my legs were still feeling Barbara or if the weight is getting heavy enough to start seeing smaller increments in increasing weight. Back squat the same. 155x17 my goal was 20 and how I felt last Thursday I felt I could of completed it but no go.

So I figured out why the video will not post, size is to big. I will have to figure out how to upload to youtube and then post on the blog. I will keep you informed!!

I needed that!!!!

Deads 3x5--215#, 230#, 245#
12-9-6 protocol with 200#
My 1rep max at 245 has now become my 5rep max

5rounds
5--HPC&J @ 120#
5--MU
12:42

I will do "Barbara" on Thursday with a goal of sub 20min which will be 36secs faster than my current PR

Mentality

Friday 05/22/2009
I agree 100% with Josh it is much better with a friend and that is why CrossFit boxes are wonderful places. I push myself harder when I am with someone that I know is stronger than myself, nature of the beast.

3rounds
3-Hang Power Snatch 95#(I am not as strong as Josh)
30-Double Unders
6-Box Jumps 46.25"
6:10

I enjoyed this as I really need to practice my snatch. I should really drop down in weight and hammer down the technique. I did make up this WOD and I enjoy challenging myself with my own programming. I did it as Josh wanted to either work on snatches or OHS. The concept, a heavy power movement that is a weakness, a skill that involves some cardiopulmonary stress and a movement that I would consider a strength. I would love to re-visit this one again. I need to give Josh a one up on this one for the 115# snatch and 18 box jumps at his 1RM.

Another WOD that I thought would be fun is the following:
3rounds
10-HSPU
20-Wall Ball
10-OHS
Josh let me know how it goes!!!

Before the WOD Front Squats 3x3--160#, 170#, 180# I am getting to the point with front squats where my weight is going to start going up in smaller numbers 180# was a bear and I do not want to compromise form just to get the weight up.
Back Squats--155# for 15reps, next time definitely 20reps

Saturday 05/23/2009
I felt good going into this WOD.
Press--3x5--105#, 115#, 120# again i think my weight is going to go up much slower with this lift. I did not do the protocol today as the WOD had a lot of shoulders in it.

"Twins"
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

The first couplet was great 5:16 for the first round and 6:50 for the second for a total of 12:07. The second couplet is what got me.

Here is where my mind started playing with me. It was telling me that I had just finished a 5rep max at 120, had just complete 40 HSPU and how in the hell was I supposed to do 40 thrusters at 115# as well as L-pullups (some of my weaknesses) I ended up doing the second couplet but only did 10reps of each exercises each round. First round 2:55 second round 3:08 for a total of 6:04. I do not know why I did not do 20reps my mind told me NO and for some reason I listened. I was really frustrated on the way home from the gym and still as I type this blog. I so could of done all 20reps each round and I needed to for my personal growth in both of those lifts. Next time just tune out my mind and over-ride any and all doubts.

Running half "Angie" with vest

Run 400m
50 Pull-ups with vest
50 Push-ups with vest
Run 400m
50 Sit-ups with vest
50 Squats with vest
Run 400m
18:12 with the following for my 400M times 1:28, 1:40, 1:48

The pullups and pushups are what took the longest. The 20# vest sure does make a difference.

My low back, glutes and hams are still screaming from the Deads on Tuesday. Those strength protocols are tough. Josh stick with it. It is tough but I have seen good results from it. Delayed Gratification, something I need to work on as well. There is a video of Coach Burgener talking about the Olympic lifts. He says (something along these lines) that most people think they need to lift heavy because they see the prescribed weight on WODs or see others lifting heavier. He says people need to take their time and develop the technique of the lift and the strength will follow. This is something that I have started to realize since starting the CFSB. For my build I think I am pretty strong (not Speal strong) but strong and I know it will take some time to build that up to where I can handle the Rxd weight and start dropping my times. I need to focus on WODs that entail my weakness and hit those hard. Perfect example is "Diane" I need to work on heavier deads throughout time rather than just for strength and I can also improve on my HSPU ability. I have been at for a little over 6months and am dumbfounded at the improvements I have made in that short time. I know I will only get more physically fit and stronger the more I work at it.

That was fun

Deadlift 3x5--205#, 215#, 230#
21-15-9 with 185#
I made it through the 21 ok with the 15 I ended up with 14-1 and then all 9. My back would not let me get that last one and I knew if I pushed it my back would round which I did not want. I am very pleased with my strength in this lift. I am able to pull 230x5 with my previous 1rep max at 245. I am looking to increase that number greatly come the end of the six weeks.

The WOD
Five rounds for time of:
40 Double-Unders
20 Knees to Elbows
10 Handstand Push-Ups
17:57

I have periodically been completing the WODs with a buddy of mine (Kevin) when our schedules coincide. Today he did this at the gym post strength and I did this at home. I will tell you what my lats and deltoids were burning towards the end. You wouldn't think that DU get your lats but they do. I do not know how to increase my speed with the K2E. They slowed me down greatly. Josh you gotta try this one.

Row, Row, Row Your.......

.....Self into the ground!!!!! That is the most rowing I have ever done!! I must say it wasn't all that bad. One thing that I did not realize was how much my hamstrings work during the row. Good thing Deads are tomorrow. (NOT)

Back Squat 3x5--195#, 205#, 215# I think next week I will have to drop to the 3x3 as 215x5 was pretty hefty for me. Although my 1rep max is 225. I feel at the end of the six weeks I should be in good shape to break that number.

For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
26:47

I used the smith machine for bench press as everyone and their mothers were bench pressing. I knew if I set up a bench with my weight someone would come and take it while I was rowing. I really did not want to use the smith machine but at least it guaranteed my spot after the rows.

Tomorrow is mainsite rest day so I am going to do a CrossFit Invictus WOD
Five rounds for time of:
40 Double-Unders
20 Knees to Elbows
10 Handstand Push-Ups
Not necessarily a strength WOD but it has three exercises that I could definitely improve on

I like what I see

Friday 05/15/2009
Front Squat 3x5--150#, 160#, 170#
Back Squat 12-15reps 155# at 12reps

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
13:51

I have done this one faster but then realized that previously I had been helping with my arms. This time I made it through 3rounds without help from my arms (I am now unable to walk upright, or cough, or sneeze, or laugh) It is also more cumbersome doing GHD situps over a bench. I wish I had my own. Maybe some day I will come into $600 that my wife will let me spend.

Saturday 05/16/2009
Shoulder Press 3x5--95#, 105#, 115#
15-12-9 with 85# which looked more like 15-[8,4]-[6,3] I was really hoping to get through this one, it is that minute break and no more that gets to you, you have just enough time to shake out your shoulders and you are back at it. Oh Well next week.

5rounds for time:
5-One arm DB snatch 40#
10-Ring Pushups
5-DB Thrusters 40#
10:58
The Thrusters were fun, very dynamic with the DB, I do need to work on my form with the snatch but very productive I thought.

I am very happy with the progress I have been making. What was my 3rep max is now my 5rep max and I feel I can push and pull heavier weight during some of the WODs. Next Thursday is "Diane" as Rx'd

I finally met "Grace"

05-09-2009
Shoulder Press
3x5--85#, 95#, 105#
12-9-6 protocol 85#
rest then:
"Grace" 14:16

The protocols for the strength days sure kick your butt. 85# seems like a light weight to some but it was difficult. You only get a minute rest between sets and after finding your 5rep max it sure is a kicker.

I agree 100% with Josh, I NEED bumpers. Grace sucked without them. Lowering the weight does tax you more than being able to drop the weight from shoulder height. Still working on strength for BW lifts but I was able to complete all 30reps without having to scale down in weight.

Today
Back Squat
3x5--185#, 195#, 205#
rest then:
AMRAP
10--95# Push Press
10--Burpees

I achieved 4rounds + 10PP. It sure is different having to throw weight around while you are gasping for air. I am also working on opening my right shoulder more on overhead lifts, that in and of itself should be an exercise. The back squat was just right as I got stuck on the last 2reps of the last set, obviously I made them but boy was my face red.

Leaps and Bounds

Yesterday was Front Squats and then a WOD at home
Front Squat
3x5--145, 155, 160

Back Squat
1x15-20--140(BW)x20
This was harder than it looks on paper, a straight set of 15-20 without racking the bar. I probably should have stopped at 15 as after that my form was a little sloppy.

The WOD at home was as follows:
5rounds
10-44" Box Jumps
10-Knees to Elbows
Time 13:53
I then ran a 400M with a time of 1:30

Here are two videos of a plain 44" box jump and then the burpee box jumps at same height.

44" Box Jump


44" Burpee Box Jump

Bring Me The Dead

Yesterday was Deadlift day.
3x5--185, 195, 205
12-9-6 protocol 185
As you can see I ripped open my right shin. Boy did I have some good looks that day. I went into this session with a poor mindset, not sure why just not there, however, I felt good about the numbers and was struggling on the 205 and the 6 of the protocol.

I tried to follow the mainsite WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

I made it through 5rounds with my 20# vest. I was not able to pull any more after the fifth round. I do not know how people make it through all 10rounds with 45#. MONSTERS!!!!

I am still getting used to the heavy MetCons and am playing with when to do certain exercises on the strength days. What I mean is, picking C&J's at the beginning of the week as front squats and presses are at the end and do deadlifts and squat type stuff at the end of the week since those strengths are at the beginning. Tomorrow is just a plain MetCon of 20min or less. I want to get right around 20min so I will have to choose wisely.

MIND the small stuff

With the CFSB program I find my self minding the small stuff more. (i.e. active shoulder with presses and HSPU, midline stabilization with squats etc.) Here has been the last couple of days.

Friday March 1, 2009
Front Squat:3x3--145, 155, 170--I was well pleased that I made that weight, just keep those elbows up.
Rest: then
15-12-9
BW Power Cleans
Burpees
15:14 My form starts to go with the power cleans toward the end, but it was a good workout

Saturday March 2, 2009
Shoulder Press:5x3--95, 105, 115--Need to work more on my right active shoulder
Rest: then
10-7-4 85# shoulder press. The goal is to do all 10 rest a minute all 7 rest a minute all 4 which I did. I contemplated 95# and glad I did not. My shoulders are still sore
The MetCon when I got home was as follows:

Suicide Run with KB or DB -

Best to use marked football field. Start at goal line. You will move the kettlebell up the field 10 yards at a time returning to goal line to do your pushups. Sprint back up the field to the KB and move it forward 10 yards. Time stops after your last round of pushups. Use 1 53lb KB. Make sure to alternate carrying arms.

1 round for time:
Take KB to 10 yard line. Sprint back to goal line. Do 3 pushups
Take KB to 20 yard line. Sprint back to goal line. Do 6 pushups
Take KB to 30 yard line. Sprint back to goal line. Do 9 pushups
Take KB to 40 yard line. Sprint back to goal line. Do 12 pushups
Take KB to 50 yard line. Sprint back to goal line. Do 15 pushups
Take KB to 60 yard line. Sprint back to goal line. Do 18 pushups
Take KB to 70 yard line. Sprint back to goal line. Do 21 pushups
Take KB to 80 yard line. Sprint back to goal line. Do 24 pushups
Take KB to 90 yard line. Sprint back to goal line. Do 27 pushups
Take KB to 100 yard line. Sprint back to goal line. Do 30 pushups

Time was 15:58 again the pushups are what got me. I also did not have a 53# KB so I used Josh's suggestion and carried the 35# KB in one hand and the 20# med ball in the other and switched arms each 10yards (thanks Josh)(that was sarcasm) Immediately after I ran a 400 with the time of 1:40 not bad

Today
Back Squat:3x5--175, 185, 195--A PR from last Back Squat which is what the CFSB program wants a PR each time
Rest: then
4rounds of the following:
7 of each
HSPU
30" box jump
Pullup
The box jumps and pullups were with a 20# vest.
Time 7:43 again a 400M run after 1:27
The Box Jumps should have been higher

Interesting!!!

Can someone please explain to me why I am stuck at a 1rep max of 245# for DL, however, have a 3rep max of 235#???? That is exactly what happened today. I did a 3x3 DL for a max and achieved 235#. I feel it was my form as when I look back at the last 1rep max attempt I think I had to much knee extension, which would basically make the move a VERY HEAVY good morning. Today my knees were not so extended which allowed my back to lock into extension better and next thing you know 3rep max at 235#.

For the heavy MetCons I am going to try and follow the main site WODs and scale the weight and rounds or reps appropriately. Today was SDHP and ring dips. I was initially going to do 5 rounds and wear a vest, however, I decided to skip the vest as I felt I would just slow down to get through the rounds and I did AMRAP in 10min instead of five rounds. Each day of the week they have a different goal for time purposes on the MetCons, today was 10min. That is how I decided on the 10min AMRAP. I was able to achieve 8rounds with 5 115# SDHP/10 ring dips. As I mentioned before I did not use the vest as it is supposed to be a MetCon with heavy lifts not just all out heavy activity. They want you to get used to pulling heavy weight under cardiovascular stress. They mention a couple of times in the article that people usually take breaks not because the weight is too heavy but because they can not breath. The program is an attempt to #1 increase strength with the heavy lifts and #2 increase cardiovascular capacity by performing heavy MetCons.

Wouldn't that be awesome if my Fran time was faster than Josh's at the end of the 6weeks:) (Here I come sub 4min)