January 2012
12 posts
4 tags
CFSB Day 157
Hopped on the rower for 3 easy minutes before class and then went through the day’s warmup with the class: skipping rope, bird-dogs, and basic mobility work. Then we warmed up our back squats to set up a 10RM (estimated at 75% of 1RM):
Back Squat:
10 x 260lb
This was a good weight for me. It was tough but I didn’t really have to battle any reps out. My bar position felt good...
December 2011
17 posts
6 tags
CFSB Day 156
Warmed up with an easy 3 min on the rower followed by some DROMS with the class. Then we did a mini barbell complex of deadlift, hang power clean, push press. After that we spent 20 minutes working up to a heavy single rack jerk.
Rack Jerk:
3 x 135lb
3 x 155lb
1 x 175lb
1 x 195lb
1 x 205lb *FAIL*
1 x 205lb (PR)
First time I’ve ever got more than 200lb overhead but I had way more in...
4 tags
CFSB Day 155
No standard warmup again today. We did some mobility work, triceps mashing on the bar again, some rack position stretching to prep for front squats. Sort of like Monday, we had 20 minutes to find a 3RM on the front squat.
Front Squat:
5 x 135lb
3 x 185lb
3 x 225lb
3 x 245lb
3 x 265lb
Then a NFT WOD:
30 Unbroken KB Swings (1, 1.5, 1.5 pood)
15 DB Bench Press (40, 50, 50lb)
1 Rope Climb
...
6 tags
CFSB Day 154
Warmed up by running a quick 400m then doing some mobility work: triceps mashing, rack stretch, and a whole bunch of empty bar drills to warm up the clean. Then we had 20 minutes to find a 1RM on the clean.
Power Clean:
5 x 135lb
3 x 185lb
1 x 205lb
1 x 225lb
1 x 235lb (PR)
1 x 245lb *FAIL*
1 x 245lb *FAIL*
This was my first time cleaning with the weightlifting shoes and it felt good. I...
5 tags
Crossfit Limitless Drop-in
I was happy to see a Crossfit gym opened up right near my mom’s house in Huntington so I swung by for a drop-in. It’s a really new place - opened just a month ago I think - and their outfitted with all the new hot Rogue gear. I started in on CFSB’s standard warmup #1 before I realized that there was a WOD-specific warmup posted on the board (there was no class intro - people just...
4 tags
CFSB Day 153
Started off the morning with an easy 2 min row followed by lots of foam rolling and lax balling on the hamstrings. Then I did a less sessile warmup:
10 Back extensions on the GHD (10lb)
10 Front leg swings/side
Repeat 3x, followed by even more rolling and stretching for the hips and hamstrings.
WOD:
15 minute row for max distance with a 16 s/m cap. I went 3540m, which is shorter than the...
2 tags
December goals check in, week 3
3 weeks into the 6 day savage™ plan and feeling good. Still no issues sticking to the diet M-Sa, though my latest cheat day was pretty disappointing. I also made the mistake of doing a night workout after a day of shitty eating, which I won’t do again. Gonna keep it rolling through the holiday season, honey.
3 tags
CFSB Day 152
Today marked the start of back-off week, with programming designed for lower intensity skill work. Rowed an easy 2 minutes then jumped into standardized warmup 1:
20 Hollow rocks
15 Squats
10 Pushups
10 Strict pullups
Repeat 3x
Then we did some ring work. Started with a few simple inversions, then did a few skin the cats, then progressed on those a bit to try incorporating linked reps and...
4 tags
CFSB Day 151
Glad to make it in for another crush week workout. We skipped the standard warmups again and did this little number instead:
7 1-Arm DB Hang Snatches (35lb) each side
7 Ring Rows
Repeat 3x
Then, the WOD:
3 Muscle Ups
7 Thrusters (95lb)
Repeat 7x
Time: 11:03. I had two goals for this one: all thrusters unbroken and no failed MUs. I hit the first goal, but had two failed attempts near...
4 tags
Sprints and Pushups
Cold, night workout on the turf field at Washington Park. Crossed paths with a kindred spirit doing some sprints, which was cool. Started with my old standby, the official TWBS warmup:
15 Burpees
15 sec Samson Stretch (each side)
Repeat 3x, then:
20 Pushups
Sprint 100m
Walk back to start
Repeat 5x, not for time. Low sweat index due to the cold, but I came pretty close to puking. Note: on...
3 tags
CFSB Day 150
No standard warmup again this am, but we did a fair bit of rope skipping, joint rotations, and foam rolling. Then we warmed up a few of the movements from today’s WOD and got to work:
70 Double Unders
600m Row
50 KB Swings (24kg)
40 Burpees
30 Overhead Squats (95lb)
20 Pullups
10 Ring Dips
Time: 14:44. This workout played well to my strengths but I didn’t do as well as I...
2 tags
December goals check in
I’ve been sticking to my 6 day savage™ diet plan for 2 weeks now: strict paleo combined with intermittent fasting 6 days a week, anything goes on day 7. Feeling pretty good so far. Sticking to the 8 hour feeding window hasn’t been difficult at all. I’ve had cravings, but it’s a lot easier to wait a few days to go nuts than it was during my 60 day no-cheat paleo challenge....
3 tags
CFSB Day 149
Good to be back with the 6am crew. It’s the start of crush week, so I’m hoping to hit the bulk of these workouts and ramping up the intensity this week. We started with an easy 3 min row followed by lots of foam rolling since most people totaled yesterday. Then we did some barbell warmups for the hang power cleans and thrusters to come.
WOD:
270m Sandbag run (45lb)
15 Hang power...
3 tags
CFSB Day 148
I’m not cleared to do anything as intense as the Crossfit Total, which was happening today, so I went in for coach Nick’s rowing workshop instead. I’d really like to improve my stroke and get more comfortable on the erg, so these should be great.
Today we focused on the recovery portion of the stroke. We warmed up with a 500m row, which I finished in 1:40, nice and easy. Then we...
3 tags
CFSB Day 147
Modified version of warmup 1 to start:
20 Hollow rocks
15 Squats
45 sec plank hold
10 Strict pullups
Repeat 3x
Yesterday’s WOD was the week 2 CF Games open workout from last year. Since my doc advised me not to do much deadlifting just yet and to keep the intensity submaximal, I modified it:
9 Ball Slams (30lb)
12 Pushups
15 Box Jumps (24”)
AMRAP 10 min
Finished 5 rounds +...
3 tags
December Goals
A long overdue post, but here are my December goals:
Strict 8 hour feeding window each day (usually around 1-9pm). I’m following the early morning fasted training protocol from Leangains when I get to train, supplementing with BCAAs as needed.
Strict paleo 2.0 diet, which essentially means no wheat, no sugar, no alcohol, no processed foods. I’m allowing small amounts of rice and...
4 tags
CFSB Day 146
First day back at the box since I decided my back needed some serious rest and chiropractic care. Luckily there’s an awesome Dr. who trains at the gym and straightened me right out. I’m going to continue with some adjustments and massage and make some changes to my work station, but I already feel much better. I’m keeping things low-intensity and scaled down until I get the green...