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Old 06-24-2009, 08:31 PM   #1
TJ Potts
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Location: Greenville  NC
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TJ's Log CFSB

M/170-180/28
I am starting my third cycle of CFSB and although my times still suck they are getting better and I am pushing harder. I work out by myself(sucks) at my school rec center where I will be a graduate student in the fall. I am currently in the process of obtaining equipment to train at my house.

I am starting this log because I am terrible at remembering where I was the week before, hopefully this will help.

PR's:

Squat - 205
DL - 265
SP - 135


I will update this when if I think of any more relevant info. Please feel free to comment on anything, I will take any help I can get.
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Old 06-24-2009, 08:59 PM   #2
TJ Potts
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Re: TJ's Log CFSB

1st week of this cycle I am pleased to be back home(vacation) in Winston-Salem and working out at CF Downtown Winston. I have trained with Hanna and Pete before and they are awesome. They also have great crew there.

6/22/09

Warm up:
push/pullups squat

Lift: LBBS(Low Bar Back Squat)
Bar x 5
135 x 5
155 x 5
165 x 5

Metcon:
21-15-9
DL 135#
Ring dips blue band
Burpees

12:40

Stretched hams and upper body


6/23/09

Warm up:
push/pulls squats

Lift: SP
Bar x 5
95 x 5
115 x 4 x 1
115 x 4 x 1

Metcon:
800m
80 squats
60 situps
30 pushups
20 pullups
800m

16:somthin

Stretched hams


6/24/09

Warmup:
pulls/push squats

Lift: DL
135 x 5
185 x 5
205 x 5
225 x 5

Metcon:
20 mins amrap

5 x 1 pd DB high pull....The whole time I thought I was using the 1.5 pd, I'm an idiot
10 pushups
15 box jumps

We did this outside....85 is not that hot but it still made it really hard. Box jumps were off the loading dock(dock jumps!). That is the highest box jumps I have ever done in a workout before.

9 rounds on the dot
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Old 06-27-2009, 09:35 PM   #3
TJ Potts
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Re: TJ's Log CFSB

6/25/09

Rest day


6/26/09

Warmup:
bodyweights

Did metcon first:
pullups/jumping situps/ side jumps over pvc bar
21-18-15-12-9-6
17:ish

Lift: FS
1x5 Bar
1x5 95
1x5 105
1x5 115


6/27/09

Warmups:
situps/mountain climbers

Metcon:
400m run to get to hill sprints x 3 and back
50 WB(20#)
50 Pushups

40 WB
40 PU

30 WB
30 PU

20:12 I'm glad I used the 20# but it might be better to use the 15# next time
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Old 06-29-2009, 07:24 PM   #4
TJ Potts
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Re: TJ's Log CFSB

6/29/09

Warmup:
Bodyweights and some empty bar squats

Metcon:
4 rnds
5 DL 185# (85kg)
7 chest 2 bar pullups
10 burpees

7:44

Lift:
Had my squat evaled by Pete at CF Downtown WS
Will do full squat workout tomorrow
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Old 06-30-2009, 09:14 PM   #5
TJ Potts
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Re: TJ's Log CFSB

7/1/09

Warmup: Bodyweights/Bar squats

Lift: LBBS
2x5 Bar
1x5 135
1x5 165
1x5 170

Metcon: Shortened Eva

3 rnds
800m run
30 20kg KB
30 pullups

24:35

There were not enough 1.5 pood KB so I used the 20kg. I think i could have finished all 5 in <40 mins. This will be my Eva goal next time.
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Old 07-04-2009, 08:44 AM   #6
TJ Potts
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Re: TJ's Log CFSB

The previous post should have been for 6/30/09

7/1/09

Rest Day/ Travel


7/2/09

Could not make it to the gym

2 x tabata road sprints while jogging the rest intervals


7/3/09

Warmup:
Pete's mobility exercises, Body weights

Lift:
FS
1x5 Bar
1x5 95
1x5 115
1x5 120

Pete gave me the tremendously helpful tip of shrugging my shoulders and leading with my elbows out of the bottom. Form was much better after this.

Metcon:
5 rnds:
10 1 arm DB snatches (35#)
15 dock jumps (26")
7 pullups

11:somthing
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Old 07-11-2009, 06:50 PM   #7
TJ Potts
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Re: TJ's Log CFSB

7/7/09

Warmup:
Mobility and bodyweights

Lift:
SP
1x5 bar
1x5 bar
1x5 95
1x5 115
1x3/2 120

Metcon:
10 mins on C2 1 min sprint/ 1 min rest(still pulling)


7/8/09

Warmup:
Mobility and Bodyweights

Lift:
DL
1x5 135
1x5 190
1x5 210
1x5 230 pr

Metcon:
Single speed bike ride 3-4 miles


7/10/09

Warmup:
Mob and Bodys

Lift:
LBBS
1x5 bar
1x5 135
1x5 175 pr

Metcon:
Single speed bike ride 3-4 miles

This week was tough and I didnt do everything I needed to do. Much less motivated back at the rec center as opposed to CFDW.
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Old 07-16-2009, 06:36 PM   #8
TJ Potts
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Re: TJ's Log CFSB

7/12/09

Lift:
DL
1x5 135
1x5 195
1x5 215
1x3(regrip)2 235 PR

Metcon:
2xTabata sprints(jogging sprints)

Practiced 1 leg squats


7/13/09

Lift:
SP
1x5 Bar
1x5 Bar
1x5 95
1x3/2 115
1x2/2/1 115

Felt weak, regressed from last SP session

No metcon
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Old 07-17-2009, 01:12 PM   #9
Billy Millar
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Re: TJ's Log CFSB

Congrats on your pr!

The weakness you felt may be because you went into your last sp workout fresh from a few days off as opposed to this week's, where you attempted to ME press after an ME deadlift day, which will kick anybody's @$$.

Of course, it could be a lot of other things, either way, nice job.
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Old 07-23-2009, 05:51 PM   #10
TJ Potts
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Re: TJ's Log CFSB

Thanks for the encouragement Billy!5

My new equipment came this week and I started using my stuff at my apartment. I set it up outside in our common area which is covered and has a place to hang my rings from the deck above. Outside workouts are great. I will have pictures up when I can find the chords to my video camera.

7/22/09

Warmup:
Double under practice/normal warmup

Lift:
BS
1x5 Bar
1x5 Bar
1x5 135
1x3/2 180
1x3/2 180

Metcon:
3 rnds
5 heavy thrusters (95# for me)
10 burpees

7:44

Way harder than it looked and it was hot. Broke up last 2 sets of thrusters 3/2. Burpees kill me.

Skill and Stretch:
Muscle up work and stretched the hamstrings.


7/23/09

WU: Double Unders/normal WU

Lift: DL
1x5 135
1x5 135
1x5 205
1x1 240 (failed)
1x3/2 225
1x2/3 225

1x15/5 115

This was not a good workout, took way to long. I got 1x5 235 last week and couldn't even do 225. I might switch my DL to the end of the week instead of right after BS.

Metcon:
75 Burpees
8:37

High around 90, was going to do Helen but after the DL I decided to do this one. I was soaked from head to toe.

Skills and stretch: Just PNF stretched my calfs and hams.

Last edited by TJ Potts : 07-23-2009 at 06:02 PM.
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