I am an avid CrossFitter and this is my CrossFit daily logbook. I am focusing on overall strength and fitness and pretty much pure domination on any playing field!
This past week was my first week with my gym open. It was fun. It was slow going, but it was fun when people were coming in. I also had a good training week. I hit 335 dlx5 and 275 squatx5.
I have figured out a training program for myself. I have wanted to find a balance between power, speed, and raw strength. The raw strength stuff comes from 70sbig.com. The power and speed comes from Catalyst Athletics. I have to do the Olympic lifts in order to stay explosive and fast.
Each week I will squat twice 3x5, press 3x5 once, bench 3x5 once and deadlift 1x5 once. I will also follow the WOD that Catalyst posts each day for my Oly work.
If the CA WOD has BS in it then I will obviously not do them or I will do them in a high bar BS position and scale the weight.
The 70sbig work will be done before the CA to ensure my full strength. I will have to eat a ton and drink a ton of milk to support this workout scheme. I think it will be a good balance.
I guy named Ricki, from Las Vegas, came into my gym on Friday and Saturday. He is 32 and is a former competitive power lifter, now competitive Olympic lifter. He is probably 5'8" and weighs 200 lbs. Solid. He is wicked strong. Anyway, he does 12 legitimate work outs a week. I want to call him and get a break down of his weekly training programming.
Squat: 3x5 @ 260 It didn't go up nearly as easy as I thought it would. I definitely did not eat well enough yesterday and today. I am going to try it again a little later this week and see if it goes up easier.
Press: 3x5 @ 125...it sucked and my press is seriously stalled
It is a great website and I laugh a lot reading it. It is about eating A LOT and building muscle through strength and not hypertrophy.
My numbers have been steadily increasing and I am definitely getting bigger (yes a little chubbier, but that comes with all the food and milk) and stronger.
Last week I did my 5x3 at 205. I moved up 5 lbs this week and it felt easier than last week. I have been doing pretty good at getting between 3/4 to a gallon of whole milk a day and that has been helping for sure.
Bench:
135x10, 155x5, 165x5, 185x3, 195x3x5, 185x3x3
I did 205 last for my PR. I didn't have a spotter today and my right should was feeling really weak, so I figured I would do 195. It felt pretty easy, so that's why I did the 185 at the end.
I have had some serious shoulder pain for the past two weeks. I have had a lot of clicking and pulling for over a year, but it really started hurting a lot recently. I was researching rotator cuff injuries, but I think something is just legitimately inflamed. I warmed up a lot before my WOD and it felt fine and my shoulder still feels good and its 630 at night.
Cleans:
95 x 5, 135 x 5, 145 x 3, 155 x 2, 165 x2, 175 x 1, 185 x 3, 205 (f), 205 (Huge PR)
Front Squats:
135 x 2 x 5, 185 x 3, 205 x 5 x 3 (they went up slow, but didn't feel hard)
Press:
115 x 3 x 5, 120 x 5, 125 x 5, 130 x 5, 135 x 3 (pr), 140 x 2 x 2 (pr)
6 rounds:
10 dead hang pull ups
20 pushups
I was driving to the gym today listening to my most favorite song in the world (bagpipes Goin' Home) and I saw in the distance a hearse driving slowly in the right lane. I had a feeling immediately that it was a military personnel. I sped up to see and in the back laid some brave individual that gave their all serving the greatest country on earth. The flag was respectfully draped over the coffin. I felt extreme gratitude for that individual's service, sorrow for that person's family, but I was also so sad that I am not apart of that brotherhood that I so badly want to be apart of.
God Bless the Sailors, Soldiers, Airmen, and Marines that serve every day.
Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets -------- 130, 140
Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2 -------- 80, 90, 95
Push press - 75% x 5 x 5 --------- 135
Front Squats - 70% --------- 170
The front squats felt good, so did the cleans. The weight on the snatch balance was easy, but my balance was off. It didn't feel heavy overhead I just felt off a little. The push press was really easy.
I haven't had time the past two days for metcons. I need to make up for it tomorrow.
Today was a busy day. I didn't have enough time to finish the whole WOD because I went down to check out my gym and then I had the evening classes. I got through most of it, but not all of it. I also wanted to do a metcon.
Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets --------- 90 & 95 lbs
Jerk - 70% x 3 x 2; 75% x 3 x 3 ---------- 145 & 155 lbs
Clean pull - 90% x 7 x 4 -------- Didn't get to this one
Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2 ---------175, 190, 205, 215 lbs
V-ups - 3 x 15
My left knee has been hurting. I know it is not something new because it has been nagging me for about 2 years, but it has just been nagging me a lot more lately. I was able to squat pretty good today though.
I wanted to do today's Catalyst WOD, but I didn't have enough time and blake brought one of his coworkers down to the gym to try out CrossFit. He is a fit guy and has messed around with circuit type strength training.
We did Diane today.
21, 15, 9
Deadlift 225
Handstand Pushups
Time - 5:26 PR (old time was 5:55)
I'll do today's Catalyst WOD on Monday and play catch up this week.
Whenever I eat healthy I am always so incredibly hungry. I eat pretty much all day long and I miss my nice fatty yummy food that makes me full.
My diet today:
2 apples
6 oz chicken breast
1 whey protein shake (not as a meal replacement)
1 can of tuna
2 plums
couple spoons of almond butter
home made beef yellow curry (no rice)
--this had yellow curry paste, coconut milk, lots of beef, bell peppers, onions and fish sauce
2 hotdogs without the bun
last mini shake with 1 scoop protein, 3 tbs coconut milk, and 2 scoops mixed frozen berries
And I'm still hungry...I need to eat more in the morning and noon time.
WOD:
Hang clean - 75% x 2 x 4 --------- warmed up with 95 and 135 / working set @ 155
Snatch balance - 80% x 3 x 2, 84% x 2 x 2 --------- warmed up with 45 & 95 / working sets @ 120 &125
Push press - 89% x 3 x 4 -------- 155
Metcon:
3 rounds
250m row
30 push ups
Time - 4:13
Snatch balance video
I created a food log to keep better track of my intake. I want to eat healthy (paleo) while eating enough protein and calories to keep building muscle. This website, fitday, has a very easy to use and customizable system.
I am happy that I am getting enough protein, but it was definitely work. I am worried about how low the calories are though. I would rather be in the 3000 range, so I am pretty far off from that.
I think what I am going to have to do because I don't want to spend a ton of money to eat more and more is have around 6 cups of whole milk a day. It is cheap (not paleo) but it isn't terrible for me. I think I will still be able to lose my chub from the GOMAD diet, maintain my weight, and gain strength. We'll see.
Wednesday, October 21, 2009
I am so chubby right now! Last week I was doing great with the GOMAD diet and I felt bigger, but not chubby. Well, one week has made a huge difference & I am soooooooooo chubby! No more for me! There are other ways to get big and strong and ill take those over GOMAD.
So, I am drastically changing my approach to a strict paleo for this 8 week block with the exception of the weekends. I am going to have a minimum of 150 grams of protein, only carbs from fruit and veggies, and good fats. By doing this I will ideally cut that chub back off and still get bigger because of the quality of food and the large amount of protein.
Catalyst Athletics:
Clean & jerk - 75% x 2, 80% x 1 x 4 ------------I warmed up with 135 then used 155 & 165 for the working sets
Clean deadlift - 113% (of clean) x 4 x 5 -----------I used 230 lbs
Front squat - 89% x 2 x 5 --------I didn't know my FS 1 RM so I chose 225, but I think I can go a little heavier than that. However, 89% of 225 is 200 and that was HEAVY! I did that for the 1st set and had to go down to 185 for the second set.
4 rounds for time: 10 m sprint x 4 (back and forth, touch floor at each end)
My problem right now is that I get serious ADD and can't stick to a strength program. I get bored of strength programs, but I also know that I really need to hit one hard to see some better CF gains.
I am going to stick to Catalyst Athletics for 8 weeks. So, starting tomorrow the 21st of Oct until the 21st of December I will hit Catalyst HARD with some short fast metcons. I am not sure how much longer I am going to be on the gallon of milk, but that will last at least 2 weeks longer.
1x25 normal dips, 2x5 dips with 36lbs, 2x5 w/ 53 lbs, 2x5 w/ 72 lbs, 1x25 without weight
Power Cleans:
warmed up with the bar and with 95 lbs
3x5 with 135 (easy), 1x5 with 145, then a bunch of singles at 155, 165, and 1 at 175. I seriously suck at power cleans. I should be able to do at least 205, so I just need to practice them more and figure it out. I should be able to do sets @ 185.
Then did rowing intervals at 200 m with a 3 min rest with Jason. I wanted to figure out which setting was the best for me. The first one was at 3, then next 5, 7, 9. I got the same time across the board (38 seconds) but the best was the 3 and 5. The 7 and 9s I was so incredible tired. I hate rowing.
