thirtyninefiftyone.

10.19.11: CFFB (make-up day)

noreply@blogger.com (Dan) — Thu, 20 Oct 2011 20:44:00 +0000

SWOD 10.10.11:
Press 5x5 @ 90% 1RM
115

Strict Chin-ups 3x Max
10-9-7-5

DWOD 10.10.11:
Squat 5x2
315

Rest 5 minutes in between efforts. Complete one 20 yard four cone drill right and one 20 yard four cone drill left between each squat effort. Done

Notes:
Kept the press light on the back and to make sure I could get all 25 reps in. It's been a while since doing OH lifting due to the back issues... Stretching a tone has been helpful and I've been thinking of going to a Chiro as well as getting some Active Release Technique stuff done.

Nutrition:
Was really good and paleo today up until I grabbed a beer and split a sausage platter with a buddy. Ended up with about 248 g Protein, 138 g Carb, & 273g Fat.

10/18/11: CFFB Week 6/Day 26

noreply@blogger.com (Dan) — Wed, 19 Oct 2011 07:14:00 +0000

Did things slightly backwards today...
DWOD:
6x50 yard Max Effort sprints (rest 5 minutes/as needed)
6"65'"
6"87'"
6"38'"
timer fail
6"90'"
6"68

SWOD:
Bench Press 5RM
225

Handstand Hold 3x Max time
53"
39"
34"

Headstand/Elbowstand (free standing) 3x max time
28"
34"
20"

Notes:
BP felt heavy. ME Sprint work was fun, but felt sluggish. Handstands hurt my back. Headstand/Elbowstand is a cool thing that I took away from an associates Bikram Yoga class. Been doing lots of stretching throughout the day to try and relieve some of the muscular tension on my back.

Also started logging nutrition with some of the folks that I do the CFFB biz with. Yesterday (10/17/11) I ended up with 259g Protein, 161g Carb, & 232.5g Fat. Today I (poorly) managed 219g Protein, 242g Carb, & 162g Fat. Poorly managed due to going out to eat at a Mexican restaurant and chowing down on chips.

We started looking at how much athletes consume, and trying to apply that. The rule of thumb is 1g per body weight of lean body mass in protein, but for someone who is trying to really get strong should be consuming 1.2-1.6g/lb (Per Dr. Di Pasquale). Meaning that if I get to a good weight of 200lbs, I will be consuming 240-320g Protein/day.

So, on day one I managed 1.21g/lb and day two I managed a measly 1.1g/lb. I mean it could be worse, but I just need to adjust my caloric intake away from the Carb and add some more protein. At my leanest, I was shooting for 200g Protein, 100g Carb, & 244g Fat. Thinking about doing that again just to drop the weight I'm carrying around. I'll end up playing around with the protein gains for a bit I'm sure then we'll see where I go from there.

10.14.11: CFFB Week 5/Day 23

noreply@blogger.com (Dan) — Sun, 16 Oct 2011 07:33:00 +0000

Yesterday's PWO Meal: 6 eggs, 2 large handfuls of spinach, 1/4 red onion, 3/4 hass avocado, and a handful of mozzarella.

SWOD 10.07.11:

5x3 Max Height Box Jump holding 25# in each hand

20" box + riser + 2x45# bumper + 1x25# bumper

Power Clean 3, 3, 3, 3, 3

Skipped

DWOD 10.07.11:

3 Rounds

Max Rep True Push-up

rest 60"

Max Rep Kroc Row (88# KB)

30-16-14

25-20-14

10.13.11: CFFB Week 6/Day 22

noreply@blogger.com (Dan) — Sun, 16 Oct 2011 07:20:00 +0000

Lunch from yesterday: Sweet potato fries (baked), avocado, and tri-tip on a bed of spinach with walnuts and some olive oil. Yum.

WOD from Thursday 10.06.2011

SWOD:
Bench Press 2x5 @ 75%, 3 @ 85%, 2x3 @ 90%
200x2x5
225x2x3
240x2x3

Dips 3x Max
15-12-9

DWOD:
8 rounds for time
(3x) Squats @ 65% 1RM (~230#)
10 yard Flying Start
6 Dips (Subbed Ring Dips)
Rest 45"
11'44"

Notes:
Broke up work outs between JAK's house and the office. Trying to eat a bit better. Trying to stay with the IF thing (14 hour daily) again. It's hard to manage during shift work.

10.12.11 CFFB Day 14 (make up)

noreply@blogger.com (Dan) — Thu, 13 Oct 2011 07:22:00 +0000

Dan John on Squats and Dead Lifts... the infamous Goblet Squat Video.

CFFB from 09.24.11

DWOD:

"Fight Gone Bad"

Three one minute rounds for time scored by reps

-Wall Ball (20# @ 10' target)

-SDHP (75#)

-BJ (20")

-PP (75#)

-Row (Cal)

Completed 653 total reps

Cash Out:
50 yard 170# sled push
50 yard 210# sled push
8 rounds of 25 yard 170# sled push (rest 15")
8 rounds of 5 yard 210# sled pull (using rope)
75 yard 210# sled drag (using rope tied around waist)

Notes:
Sled work was awesome fun. FGB was not. Throughout FGB I felt slow and lethargic. Lack of sleep and lack of recovery induced? Very possibly.

10.11.11: CFFB Day 18

noreply@blogger.com (Dan) — Wed, 12 Oct 2011 07:56:00 +0000

Starting the day off strong: 6 eggs over easy, 1 avocado, and a generous helping of Gladys' Mango/Scotch Bonnet hot sauce.

SWOD 9.30.11:

Bench Press 1, 1, 1, 1, 1

245x1, 265x1, 225x5x3

Max Height Box Jump:

DWOD 9.30.11:

"The Volkswagen 2.0"

15-10-5 reps

BP @ 65% 1RM (172.5# but using 175#)

Dips

Strict Pull-ups (subbing 95# Kroc Rows)

Completed @ 11'19"

Notes:

Well, this is 1'45" slower than my last VW 2.0 attempt, but 10# heavier on the bench with probably a 10# heavier me. The last one I also used rings instead of bar dips. Although I probably used a kipping pull-up. Not too happy with my time... but the effort was good. Bench weight felt heavy today from the get go which I'm sure did not help one bit.

10.10.11: CFFB Day 21

noreply@blogger.com (Dan) — Wed, 12 Oct 2011 07:37:00 +0000

Pre-Work out Dinner. Tri-Tip done up in the broiler.

SWOD 10.10.11:
Squat 5RM (subbed box squat)
95-134-185-225-245-275-305

Press 5RM
75-95-115 (back started to ache so I stopped)

DWOD 10.10.11:
5 rounds for time with 60-90" rest between rounds
(10x) 70# KB Goblet Lunge
(7x) 20# Ball Slams
(10x) 88# Russian KBS

Rounds: 57"-54"-52"-53"-52"

Notes:
Had to alter the DWOD quite a bit to be able to manage it inside (it was pouring rain). So a similar types of movements - but I actually think it was a lot harder than the DWOD would have been, which I've done before.

10.04.11: CFFB Day 16

noreply@blogger.com (Dan) — Wed, 12 Oct 2011 07:27:00 +0000

CFFB Day 16

SWOD 9.27.11:

DL 3@80% 1RM, 3@85% 1RM, 3@90% 1RM

365-390-415

DWOD 9.27.11:

6 RFT

(1x) DL (use 90% 1RM)

(1x) Strict Pull-up

(1x) DL

(3x) Strict Pull-up

(1x) DL

(5x) Strict Pull-up

Notes:

After the first round I tweaked myself a little bit and called it quits... hopefully to lift strong another day.

10.03.11: CFFB Day 15

noreply@blogger.com (Dan) — Wed, 12 Oct 2011 07:23:00 +0000

CFFB Day 15

SWOD 9.26.11:
5 rounds
(3x) 20" Over Box Jumps (in a row)
25 yd sprint
check

DWOD 9.26.11:
10RM Squat
225-275

10RM Press
95-105-115x9

Notes:
Completed 5 burpee penalty for missed 10th rep.

10/01/11 Day 13

noreply@blogger.com (Dan) — Sun, 02 Oct 2011 08:14:00 +0000

SWOD (9/23/11):
On The Minute for 15 Minutes:
(2x) Power Cleans @ 75-80% 1RM
195 (80% of 245) - no misses -

DWOD (9/23/11):
10 Rounds For Time:
(10x) Supine Ring Rows
(10x) "True" Push-ups
Completed @ 12'37"

Notes:
Nothing like some torso swollertrophy to bring the pain... whew.

9/29/11 Day 12

noreply@blogger.com (Dan) — Sun, 02 Oct 2011 08:04:00 +0000

WOD from 9/22/11
SWOD:
5 rounds
(3x) Presses - AHAP
Max Rep Weighted Pull-ups w/ 25#
rest 1 minute
135-135-135-135-135
5-5-4-3-4 @ 26#

DWOD:
8 rounds (did 10 rounds)
(3x) Squat @ 65% 1RM
20 yd Flying Start (subbed 5-10-5 three-cone drill due to space)
rest 90 seconds
230 (using 1RM of 355)

Notes:
Completed 10 rounds because I was having too much fun on the 5-10-5 drills due to racing a buddy head to head...

9/28/11 CFFB Day 11

noreply@blogger.com (Dan) — Thu, 29 Sep 2011 05:56:00 +0000

(WOD from Tue 9/20/11)
SWOD:
Bench Press 5 @ 80%, 2x3 @ 87.5%, 4x1 @ 90%+
204x5x1, 230x2x3, 245x4x1

DWOD:
One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
Post rounds completed and penalties to comments.

Russian Style KBS (As Rx'd in CFFB), no penalties.

Notes:
Lower back and grip was/is smoked.

9/26/11 CFFB Day 10

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 05:07:00 +0000

WOD from Monday 9/17/11

SWOD: Off-Season

Collegiate/ Pro
Front Squat 5 @ 60%, 5 @ 70%, 4 @ 75%, 4x4@ 80%
GHD Sit Ups 3x12

DWOD: Off-Season

As many rounds as possible in 15 minutes:

5 Hang Power Cleans - 185 lbs
50 yard Farmers Walk - AHAP

*AHAP - As Heavy As Possible

Post total rounds and loads used to comments.

FS: 5 @ 177.5, 5 @ 205# 4 @ 220#, 4x4 @ 220#

GHD Sit Up 3x12

Team wod with JAK Kris vs. Jake and I. While one is tire flipping the other is farmer carrying.

AMRAP 12 min:

450lb tire flip x 4

75lb per hand farmer walk x 50 yards

6 rounds plus 5 tire flips.

it was awesome fun. I did 5 tire flips/round, and the last round I maxxed out tire flips in 45" with 10.

Cash Out: Max farmers walk with bodyweight in each hand (210#) ~ 25 yds (yes I know, pitiful).

9.24.11 CFFB Day 7/8

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 05:01:00 +0000

SWOD from Day 7 (the rest of it):

Press: 3, 3, 3, 3, 3

95-115-125-135-140

SWOD from Day 8

P. Sn: 2, 2, 2, 2, 2

115-125-135-145-155

P. Cl: 3, 3, 3, 3, 3

155-165-185-205-215

METCON from Day 8

3 Snatch Pulls (subbed 3x 88#/40kg American style Kettle Bell Swings)
3 Power Snatches @ 125#
3 Snatch Push Press @ 125#

Rest 2 minutes (I thought three might be too long)

Completed @ 10'48"

METCON from Day 7

On The Minute (OTM) for 10 Minutes, Sprint 110 yds/100m

Slowest ~23" Fastest ~16"

Notes:

A lot more work that I'm used to... although I think those parts of Day 7 and Day 8 coupled well together. I realized that I should have kept the strength work closer together in weight (overall). That being said I was happy with the work put in today.

9.22.11 CFFB Day 6/7

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 04:59:00 +0000

DL: 3 @ 80%, 3 @ 85% 3 @ 90% (From Day 7)

315x3, 335x3, 365x3, 395x3, 405x3, 425x3

BP: OTM for 15 minutes, using 85% of 1RM (From Day 6)

205 (using 242 from my total) Felt good... should have done 215

Metcon: (From Day 6)

12 BB Lunges @ 35-40% of 1RM BS (used: 142#)

25 yd sprint

12 bar dips

Completed @ 14'53"

Notes:

That was rough... I should have done no more that 40% of my 1RM BS (which should have been 135#).

9/19/11 CFFB Day 5

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 04:50:00 +0000

WOD from Monday 9/12/11

SWOD:

Amateur/Collegiate/Pro

2 rounds of:

Squat 20 RM

*First set should be done around 65% of 1 RM.
*After the first set, go for broke and find you back squat 20 RM
*RM = Rep Max (check the FAQ if you have any questions)

DWOD:

As many rounds as possible in 15 minutes:

5 Reps Any Way Overhead - 185 lbs
10 Pull Ups
15 Push Ups

Post total rounds completed to comments.

Squat: 20 - 20
220# - 235#

MetCon:
Used 155# (due to mid back injury) and went ground to overhead.
4 rounds plus 4 reps in 13 minutes.

Notes:
Cut short due to being told to stop by a supervisor that I was damaging systems equipment on the fourth floor with the reverberations. Who puts a gym that includes olympic lifting on the 3rd floor of a building?

9/17/11 CFFB day 4

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 04:46:00 +0000

WOD from Sat 9/10/11

SWOD:

Rest Day

DWOD:

Complete 3 rounds:

Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds

*To score workout if you can complete the full gasser in the 45 seconds count 2 points. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 point.

Post total points completed to comments.

Hold Top of a Pull Up

Lunge 28-23-20
Sledge Hammer Strikes (sub 12# d-ball) 30-28-23

Sprint Full Gasser or 1/2 Gasser 2-2-2

Total: 158

Notes:

For the break between the strikes and gassers I alloted myself 20 seconds to jog from the 3rd floor to the second floor (two flights of stairs) then went straight into the Gasser.

We also had some new EFS brand "D-Balls" in the gym... I say "D-Balls" because they look like slam balls, feel like slam balls, but bounce like a mother... needless to say I took one in the bottom of the jaw during my warm-up and almost KO'd myself. The hinge of my jaw hurts like something crazy... Going home to ice.

At least it takes away from the pain in my back ;)

9/16/11 CFFB Day 3

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 04:43:00 +0000

WOD from Friday, 9/9/11

SWOD:

Amateur/Collegiate/Professional

Hand Stand Holds 3 x max time (3 min rest)

DWOD:

CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

*Perform a single max effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total

Handstand hold: 1'10" - 1'00" - 0'37"

P. Clean: 3x205 - 3x225 - didn't try

LB Squat: 3x295 - 3x315 - 3x335(F)

B. Press: 3x205 - 3x225 - hurt too much

DL: 3x405 - didn't feel like over doing it

Notes:

For those of you that don't know (which is everyone besides Joe), I've been nursing an mid back injury from a diving incident. I didn't want to go for true 1RM's, so I subbed for 3RM... Bench really hurt.

Using a 1RM chart, they would be approximately:

PC: 242

BS: 360

BP: 242

DL: 435

Total: 1,279

9.13.11 CFFB Day 1

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 04:37:00 +0000

CFFB from Tuesday, 9.6.11:
SWOD:
Rest

DWOD:
Complete 5 rounds:
Max bench press - 185#
3 max height box jumps

*set box as high as possible for three box jumps.

Post total reps and height of box jump used to comments.

Bench: 15-5-5-5-5
Box: 42" x 4-4-4-4-4

Notes: Could have gone higher but ceiling was in way. Ceiling is about 9.5 ft. tall. My head was about 3"away and I'm 6 ft tall... So 42 or 43 inches.

Back to Business

noreply@blogger.com (Dan) — Tue, 27 Sep 2011 04:29:00 +0000

It's been quite some time without regular posts... which does not mean I have not been working out... it just means I have not been working out regularly. I think my only PR in that time frame is a back squat of 355x2. So, here we go: Being that myself, JAK, and some others have been "off the grid" for a while with our programming, we decided that we need to start following the same programming for once, so that we could actually challenge each other and lift together in a competitive yet friendly (barely) setting. As of this post, we have a group of about 6. About time, eh? With our joys in lifting being primarily the strength portion, we wanted a lot of strength, but we also were looking at programming that came with or without a metabolic conditioning component. We were going between GreySkull Linear Progression (LP), Jim Wendler's 5/3/1, and John Welbourn's CrossFit Football. The MetCon component was going to be a challenge if we were programming ourselves, not to mention frustrating if we posted late and what not. In the end, who reined supreme: CrossFit Football. So, I'm now back on the CFFB train, and just finished Day 10 (meaning I have some catching up to do on posts). I'm not going to back log all of my posts since last April (because it would take a while and I'm a wee bit too lazy for such a thing), but I am going to start again with this new session of CFFB. We are following one week behind schedule so that we can "scout out" upcoming work outs for any special equipment or facility needs. Stay tuned for more to come...

4.29.11: Snatch

noreply@blogger.com (Dan) — Sat, 30 Apr 2011 22:18:00 +0000

Strength:

Snatch 3RM

155

Notes:

Tweaked the L knee slightly - landing a bit wide but still catching low - So I stopped.

4.28.11: BS, BJ, & Evil Metcon

noreply@blogger.com (Dan) — Sat, 30 Apr 2011 22:13:00 +0000

Strength:

Back Squat 5x5

300# (PR)

Seated Box Jump 2x5

Box + Riser + 4 plates

MetCon:

5 rounds for time:

200m Run

(3x) Push Press 155/95

(5x) Power Clean 185/135

(7x) Pull-up

Completed @ 14'55"

4.27.11: BP, Row, MetCon

noreply@blogger.com (Dan) — Sat, 30 Apr 2011 22:11:00 +0000

Strength:

Bench Press 5rm

225-245x3

Bent Over Row 3x Max w/ 88# KB

20-10-10

MetCon:

15-10-5

115/75 Hang Power Snatch

115/75 OHS

Pull-up

Completed @ 12'07"

4.23.11: Ride then Front Squat & "The Chief"

noreply@blogger.com (Dan) — Sat, 30 Apr 2011 22:06:00 +0000

Ride:

Morgan territory, outside of Livermore, CA

Strength:

Front Squat 1rm

315 (fx2) 305

MetCon: "The Chief"

AMRAP in 3 Minutes

(3x) Power Clean 135/95

(6x) Push up

(9x) Squat

Rest 1 minutes

Repeat 5 times

Rounds: 5-4+3+6-4

Notes:

Unfortunately due to time constraints we could only complete 3 rounds. I'd like to hit The Chief again soon.

4.20.11: DL, Sn Grip PP

noreply@blogger.com (Dan) — Sat, 30 Apr 2011 21:59:00 +0000

Warm up:

500m Row

3x4 Pull-ups & Burpees

60' Spider Man Crawl

60' Inch Worm

Bergner Warm-up

Mobility:

Foam Roll

Strength:

Dead Lift 3x5

405-405x3-405x2

Snatch Grip Push Press 5x3

205

Notes:

Weak on the DL's, Strong on the Sn PP's. Dunno.