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Old 07-24-2009, 01:38 PM   #11
TJ Potts
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Re: TJ's Log CFSB

7/24/09

WU: 20 Double unders/BW and Mobs

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

1x9/5/6 65

This was even worse than last week. I guess its the heat.

Metcon:
3-4 miles on Single speed bike

Stretch and Skill: Muscle up work and Hamstring and calf stretch
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Old 07-27-2009, 12:33 PM   #12
TJ Potts
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Re: TJ's Log CFSB

7/27/09

89 Degrees and Sunny

WU: Double unders/BW and Mobs

Lift: BS
1x5 Bar
1x5 Bar
1x5 135
1x5 155
1x5 180 (PR)

Used the dynamax ball for correct depth, I think this helped alot. I also gave myself extra time on the last one, this also helped.

Metcon: Helen as Rx'd
3 rnds.
.25 mlie run
1.5 pood KB swing - 21
pullups - 12

13:35 (I think this is a PR)

Skill and stretch: Hamstrings and muscleup work(getting close)
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Old 07-28-2009, 10:15 AM   #13
TJ Potts
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Re: TJ's Log CFSB

7/28/09

WU: Do und/BW and mobs

Lift: SP

1x5 Bar
1x5 Bar
1x5 65
1x5 95
1x3/2 115

1x14/7(21) 65#

Been stuck here for 3 weeks now. I will move to 5x3 next week.

Metcon:
1/2 Grace @ 115

I have not done C&J in a long time. Took my time on this one. Baby sleeping next door so could not drop. 8:45.

S&S: Muscle up work, hamstring stretch
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Old 07-29-2009, 04:34 PM   #14
TJ Potts
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Re: TJ's Log CFSB

7/29/09

88 degrees Sunny

WU: DU x 20 / Light stretch calfs and legs

Metcon:
Run approx 2.5 miles 23:19

Not happy with this at all. My goal is to do 3 mi in 20-22 mins. I have a long way to go.

Skill and Stretch: Muscle up work
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Old 07-31-2009, 06:48 PM   #15
TJ Potts
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Re: TJ's Log CFSB

7/30/09

Rest day

Rode my single speed about 3-4 miles


7/31/09

89 and sunny

WU: 20 DU's/ BW's and Mobs

Lift: DL
1x5 135
1x5 135
1x5 205
1x5 225
1x1 240 (fail)

1x13/7 135

Better than last week but not much. I think with the heat I am going to have to take more time between these sets. My PR is 235 but that was in the a/c. Next week should look like:
1x5 135
1x5 185
1x5 205
1x5 230

Metcon:

1/2 CFE workout
5x100m swim with about 15-30 rest in between and 3x50m sprints. My times were in between 2:02 and 2:12.

S&S: Muscle up work and stretched my hams good.
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Old 08-02-2009, 08:01 PM   #16
TJ Potts
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Re: TJ's Log CFSB

8/1/09

WU: 20 DU's/Normal WU

Lift: FS
1x5 Bar
1x5 95
1x5 115
1x5 125 (PR)

1x9/7/4 Overhead squat with Bar

Metcon:

5rnds
5 power cleans 135#
5 ring dips
15 abmat situps
11:31

S&S: Muscle up work/ Hams and Calf


8/2/09

Rest Day
Worked on KB snatch (1 pood) technique
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Old 08-03-2009, 05:58 PM   #17
TJ Potts
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Re: TJ's Log CFSB

8/3/09

WU: Usual

Lift: BS
1x5 Bar
1x5 Bar
1x5 135
1x5 155
1x5 185 (PR)

Waiting longer Between sets is working. Although Im spent just after this one lift from being outside. Had to wait till later in the day for metcon. Lower back a little sore after.

Metcon:
"Angus"
3rnds
10 thrusters 95#(Rx'd is 135, not quite there yet)
12 Pullups
25 Burpees
23:37

Totally ashamed of this time. I knew from the beginning that this would be too much and I should have adjusted before starting or stopped at about 15 mins, but I'm stubborn and finished. The burpees were just to much. I was at a slow crawl at the end. Next time I should do about 10 Burps instead of 25.

S&S: Nothin, smoked

My wife did her first workout with me today. I will post for her here.
12 mins AMRAP
10 thrusters (10# bumper)
10 abmat situps
10 back ex.(supermans)
6 rounds
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Old 08-05-2009, 06:28 PM   #18
TJ Potts
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Re: TJ's Log CFSB

8/5/09
92 for lift but storm came and cooled down for metcon

WU: Normal

Lift: SP

1x5 Bar
1x5 Bar
1x5 65
1x5 95
1x4/1 115

A little better than last week, but not by much.

Metcon:
4 rnds
5 DL 185#
5 Ring Dips
400m run
12:somthin

S&S: Muscle ups/no stretch

Rhys:
3 rnds
10x1 pood DL
6x ring rows
400m run
12:08
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Old 08-06-2009, 06:24 PM   #19
TJ Potts
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Re: TJ's Log CFSB

8/6/09
Night workout 78 deg.

WU: Short normal

Lift: FS
1x5 Bar
1x5 Bar
1x5 65
1x5 95
1x5 130 (PR)
No high rep set

Last couple reps on the last set had some questionable form.

Metcon:
5/4/3/2/1
115# Thruster
ring dips
I was a little intimidated with the heavy thrusters and next time should be able to do this at least 1 min. faster. I took some time between the sets to make sure that I would be able to finish. Next time I wont have to do this.
Thruster sets unbroken, dips were done in 3's and 2's.
7:45

S&S: Hams stretch
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Old 08-07-2009, 06:58 PM   #20
TJ Potts
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Re: TJ's Log CFSB

8/7/09
Mid 80's

No lift

Metcon:
10 mins AMRAP
7 SDHP 65#
7 KTE
7 rounds + 4 SDHP

S&S: Forgot to stretch, Muscle up work-having some problems holding the false grip when supporting my full hanging weight.

Rhys:
1 tabata round of jumping rope
15-12-9
Thrusters with 10# bumper
pushups (knee)
8:07
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