Training Log: 9/19/11

Strength AM
Bench 5/3/1+

Metcon AM
20s & 30s

20 Calorie Row
30 Wallballs (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 SDHP (75/55)
30 Burpees
20 Shoulder to OH (135/95)
120ft Sled Pull (215/135)

Strength PM
Front Squat - work up to a heavy single
Power Snatch - work up to a heavy single

Looking back on last week I realized I only trained twice, so I thought I'd make up for it by doing two sessions today. The strength pieces weren't too bad. I got 5 good reps on the bench at 175 (bodyweight). The metcon made me feel shaky though. I had to scale the shoulder to overhead down to 115 and still spent several minutes on that. On the PM strength session I got up to 215 on the front squat and 125 on the power snatch (failed twice at 135). 

Training Log: 9/12/11


With 21 minutes on the clock, perform the following every 3 minutes:

3 Push Presses
6 Strict Pull-ups
9 Burpees

First off, let's take a moment to reflect on the bad asssery of this trophy. This is a showcase piece that needs to be displayed on a mantle and properly lit to  emphasize its manliness. It's an executioner holding a barbell with plates like a club. You don't get much more manly than that. Maybe if the executioner had a beard poking through the bottom of the mask, then it would be even more manly. 

CFDV trainer Zach Frankhouser brought this bad boy home from a powerlifting meet he competed in this past weekend in Lancaster, PA. Zach kicked some serious ass and it shows. Now onto my workout.

This was an interesting workout. It's meant to go a little heavy on the push press and challenge yourself there. But then there's those strict pull-ups that can sneak up on you if you burn out too quickly on them. I wasn't sure what weight to use in this workout as I just did some overhead stuff yesterday with 125 and 115 as the weights and my shoulders were feeling a little tender. I decided to start at 95 and increase by 10 lbs each round until I found a challenging weight. I got up 10 145 and held it there. The pull-ups weren't too bad. I got all 6 for the first couple rounds and then had to break them up into threes after that. Having done a decent amount of strict pull-ups over the last month helped me in this regard. I've taken a break from my strength-only programming the last week or so, and need to get back into it. Being stronger greatly helps in the workouts. My conditioning hasn't suffered too much so I feel I can be a little more cavalier with my strength-bias. 

Kalyn McDonald - A CrossFit Testimonial

This is a re-post from CrossFit Delaware Valley.

For 10 weeks this summer my sister-in-law Kalyn lived with Kara and me. During those 10 weeks I worked with her to improve her dietary and lifestyle habits. Here is Kalyn’s story.

When I first came to Larry it’s safe to say I was in the worst shape of my life. I was the heaviest I’ve ever been, and I was no longer exercising on a regular basis. My diet resembled that of a college student (pizza and beer) due to the fact that I am still in a college environment attending graduate school. I knew that if I wanted to get back in shape and feeling good, I would have to start with my diet.

Larry started off with a general discussion of my health history and everyday habits – this meeting alone helped me realize just how unhealthy I had been living. Eating food items with gluten when I have a known gluten allergy, eating dairy when I am lactose intolerant – I was out of control! For as long as I can remember I have had issues with food, so naturally I thought that it was normal to feel unwell after consuming a meal. When I first tried to go gluten-free, I was constantly hungry. Nothing that I ate seemed to fill me up. I then found myself consuming unbelievable amounts of rice at each meal, just to feel full. Rice gets old very fast and before I knew it, I was eating foods with gluten again.

Larry was able to suggest an eating style that would accommodate all of my dietary restrictions and actually fill me up. We started from scratch – cleaning out the pantry, going grocery shopping, and even cooking together! The biggest help was planning ahead: making weekly menus and cooking items in bulk – a suggestion that Larry made to help with transitioning to this new lifestyle. Most of my meals consisted of lean meats and veggies. I used to not eat anything for breakfast. Now, I not only have gotten in the habit of eating breakfast every morning, I can make a mean over-easy egg.

Along with new eating habits, I was also attending CrossFit Delaware Valley classes about four times per week, which really helped me get back on track with my fitness. Although I don’t have a CrossFit gym where I go to school, I’ve learned enough of the basics to do some WODs on my own and will be traveling an hour and a half a few days a week to an affiliate in Columbus, OH.

With the combination of a healthy, reasonable diet and CrossFit, I was able to lose pounds and inches from my body. In just 10 weeks I lost 20 pounds, 4.1% body fat, 2.5 inches off my waist and thighs, and 4.25 inches off of my hips. I feel better than I ever have. Larry was able to come up with a lifestyle that I would be able to easily adjust to and sustain, and I am confident that I will be able to continue this on my own back at school. 

Kalyn’s story is a good example of what can be accomplished in just 10 weeks with a little hard work and discipline. Not only did Kalyn lose a decent amount of weight, body fat, and inches, she also greatly improved in her overall fitness. In 10 weeks, she took 3 minutes off of her CrossFit Baseline workout, went from being too scared to even think about jumping onto two 45-pound plates (8 inches) to jumping on a 20-inch box, ran a Broomile without stopping, and climbed a rope for the first time in her life. How much can you change your life in just 10 weeks?

Training Log: 9/11/11

9/11 Throwdown WOD
2001 meter row

then 11 reps of each of the 9 movements...

Box Jump (36/24)
Thruster (125/85 thruster) - Deaths at the Pentagon
Burpee chest-to-bar pull-ups
Power Clean (175/120) - AA Flight #175 (South tower)
Handstand push-ups
KB Swings (2 pood/1.5 pood)
Toes to bar
Deadlift (170/120) - Flight 77 and flight 93
Push Jerk (110/75) - Number of floors in each tower

2001 meter row

Several of us did this workout during open gym this morning under the suggestion of Helen White. It was a tough workout which wouldn't have been too bad if it weren't bookended with 2k rows. The only thing I had to scale was the HSPU, where I'm still stuck in 2 abmat land. I thought the thruster and push jerk were going to give me some trouble, but I was able to do them in threes or fours and work through them pretty quickly. What I spent the most time on was the 175 lb power clean. 175 lbs usually isn't too much trouble but I've never done it for more than a single and especially not in a workout where I was already pretty fatigued. I failed on three of the reps, which really slowed me down. I probably spent 5 minutes just on the power clean. I finished in 38:45.

Training Log: 9/5/11

Squat 5, 5, 5+

Labor Day Relay
5 teams of 6 people must complete for time:

1.) Pushup bridge
2.) 21 KB Swings, 15 Box Jumps, 9 Burpees, then 150 Wallballs. 2 team members must keep a 45lb and 25lb plate aloft until all members move through the shoot.
3.) 300 Double Unders/200m relay
4.) 21 KB Swings, 15 Box Jumps, 9 Burpees, then 150 Wallballs. Team must keep 185lb barbell aloft until all members move through the shoot.
5.) 400m run with pole or tire.

I got 10 reps at 215 on my last set of squats. The relay was fun but long. I haven't done a metcon in a while and this was ended up taking 43 minutes and some change. Over 30 people showed up for the class and the chaos of it all was quite a spectacle. For someone who really sucks at double unders I managed to string a few together and even got five in a row at one point. I'm going to need to start taking those seriously and actually get the timing down. 

Training Log: 9/2/11

Squat 5, 5, 5+
Bench 5, 5, 5+

Today's workout was in Sheldon's man shed, aka Hobo Gym. Tippy came over too and got to run around with Sheldon's dog, Emmy, so everyone got some exercise. I used 205 on the squat and got 10 reps on the last set. I probably had a few more in me but I was happy with 10. I moved up 5 lbs on the  bench and gave 170 a try. I got 5 reps on the last set, failing on my 6th rep. I'm going to give 175 a try next week but if I don't get 5 reps on the first set, I'll scale it back by 10% and go from there. 
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