Paleo Diet??

Thursday 01/07/2009
3rounds
400M run
25 GHD situps
25 Back Extensions
12:17

Friday 01/08/2009
Front Squat 5/5/5
135-155-160

Back Squat 1x15-20
135x20

Death by 135# Power Clean
9rounds +7

Saturday 01/09/2009
Press 5/5/5
95-105-115

10-7-4 protocal at 95#

"FRAN"
5:40

Fran was done on a Fast and during my second week on the Paleo diet. I am not sure if it was the fast or the diet, however, my Fran time has greatly improved. My last Fran was not Rx as I was using my 30# bar so it was an 80# Fran not a 95#. Also my time with the lighter bar was greater than my Fran time on Saturday, after front squats the day before and press the day of. Whatever the case I am sticking to the Paleo diet and will be researching more on Intermittent Fasting for increased performance.

Lightning Run

Not because I am fast but because as I was running my 10K I had a great view of the storm coming in and lots of lightning. Pretty amazing!!! My 10K time was 51:24, which I felt was great for me. On the way out was uphill for part but it made for a nice trip back.

I had planned on doing "Randy" but I was exhausted from the 10K and the deadlifts before my attempt at "Randy" My attempt at the deadlift was OK.

3x3--245, 255

21-15-9 protocol--[11-10]-[10-5]-[5-4]

I was tired with the deads and I could feel my back not locked into position toward the end. The 3x3 was an increase and I know when I am fresh I should be able to pull 260x3.

I ended up buying a 1.5 pood KB over the weekend. I wanted to buy some steel plates as well, however, I did not talk to Melissa about it before hand and it caught her off guard. She says I can buy some so I will make the trip later this week. The 1.5 pood is awesome.

I also took some time looking through the journal on snatches and decided that I will do the Burgener Warmup and the Skill Transfer Exercises with my warmup before the WODs. I made a video of it and here it is. It was toward the end of my time in the garage and I was getting tired, so some of the exercises/skills are not as tight as they should be. I will be making some PVC bars of different weight to practice with so I do not make the jump from a PVC pipe to a 45# bar.

Josh notice KB #2 in the background!!!

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.

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.

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.

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.

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

Double Up

First day back in a week and I feel good. Today I did my max 3rep deadlift as well as max shoulder press.
I started with the Deadlift having never figured out my max for this exercise I did not know what to expect. I started my first set with 135 with the mind set of increasing each rep by 10lbs, however, after the second set I came to the conclusion that I need to push myself to achieve the results I am looking for and increased the rest by 20lbs. This is how it went.
135x3
145x3
165x3
185x3
205x3
That was perfect as my last rep with 205 was hell, I can honestly say I do not think I have put so much effort into a lift before. I really wanted it and I got it, my back is sore as I sit and type. I can only imagine what the next few days are going to be like.

On to the shoulder press. As most know I have had my Labrum (shoulder)repaired on my right side and as a result (not directly) I have compensation patterns on that side when I lift and I really noticed them today. I never really appreciated the necessity of a strong Serratus Anteroir (especially the lower fibers)in over head movements. Performing this exercise in front of a mirror really brought that to my attention. I have always been aware of the weakness in my rotator cuff and in my deltoid just not this much. I really want to correct this and I feel performing the olympic overhead lifts will assist in that if I am not careless about it and am safe.
This is how the shoulder press played out.
(1-1-1-1-1-1-1) 75-85-95-105-110(f)-95-95-100
I really noticed the difference in the sides right from the start but it made a big impact with the heavier weight as I could position my scapula in the right position but then my deltoid could not handle the load. So, I have something to look back on and to work towards; greater than a 105 shoulder press