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Old 04-12-2009, 08:19 AM   #1
James Forshaw
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James' CFSB log

Glad to be back. Texas Method was fun, but I have missed metcons and seeing talk of the 2009 Games has inspired me to return to Crossfit (with a strength bias, because that's what makes me happy).

My programme is CFSB minus one metcon per week. Five seems like overkill to me, four being much better - easier to recover from, and I should be much more inclined to keep the intensity extremely high.

Sun - 3x5 or 3x3 Squat + metcon (15min max)
Mon - 3x5 or 3x3, then X-reps protocol Deadlift + metcon (10min max)
Tue - Rest
Wed - metcon (20min max)
Thu - 3x5 or 5x3 Front Squat, then 12-20rep Squat
Fri - 3x5 or 5x3, then X-reps protocol Press + metcon (15min max)
Sat - Rest

With regards to nutrition, my main focus is trying to stay on the wagon for a significant period of time rather than being accurate. Staying away from junk, eating lots of good fat and protein and staying as paleo as possible are my priorities. I will log if I feel inclined to, but it's not a must at the moment.
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Old 04-12-2009, 08:26 AM   #2
James Forshaw
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Re: James' CFSB log

Back Squat

Worked up to:
(as it's the first post, I work up using Rip's SS method. Today was (kg) 25x5x2, 65x5, 95x3, 115x2)
125x3
130x3
135x3
137.5x3

Left it there, but pretty sure I just had 140x3 in me. Don't want to crush myself before I've even started. Several weeks of neglect has told, that 160kg squat at the end of TM seems like a whole other world away.

Metcon
5 rounds:
5 x 60kg CJ
10 x Y-crunches w/ towel

Time: 5 mins 57

Unspectacular in the scheme of things, but a big improvement over the 6 and a half minute Grace I did 3 days ago... really.
Ate well today. Eating out later, and looking forward to a steak and veggies
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Old 04-13-2009, 11:23 AM   #3
James Forshaw
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Re: James' CFSB log

Deadlift
Worked up to:
155x3 (overhand, no hook)
155x3 (overhand, hooked)

Then
135x10

Didn't want to kill it with the triples, though 155 was challenging enough - I just seem to suffer every time with deadlifts, they never get easier!
Bitterly disappointed with the set of 10 (supposed to be a set of 15-20!). Though if I'd have touched-and-gone (does touch-and-go have a past tense...?) I reckon I'd have hit 15 easily. As it was, the re-setting at the bottom made it much tougher.

Metcon
"Quarter Gone Bad"

5 cycles
15s on, 45s off
60kg Thrusters
50lb (22.5kg) Pull-ups
Burpees

Score: 30 thrusters + 37 pull-ups + 35 burpees = 102

Starts off relatively doable, 45s rest seems ample. Then a horrible sucker punch hits during the second half. An amazing workout, can't believe it was my first time.

Eating paleo still, and enjoying the freedom. Made a huge pot of beef-stewing steak and veg soup and ate til satisfaction set in - awesome.
16.5 hour fast before I ate this morning. Wasn't planned, just how it happened.
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Old 04-14-2009, 02:31 PM   #4
James Forshaw
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Re: James' CFSB log

Rest Day

Ate a lot today, all paleo. Last meal @ 8pm
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Old 04-14-2009, 10:23 PM   #5
Johan Nederhof
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Re: James' CFSB log

James,
Quarter gone Bad lookes like a nice one. I will use it.
btw, succes on your crossfitroad
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Old 04-15-2009, 11:00 AM   #6
James Forshaw
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Re: James' CFSB log

Wasn't feeling great today, I'm all congested and feeling pretty weak. Even my pre-workout stretches had me gasping a little.

Clean Pull
5 doubles
Worked up to:
120x2x5
Then cleaned 100kg with little problem (I love when that happens)

Metcon
10-8-6-4-2 Squat Clean 70kg
20-16-12-8-4 Bar Dips

Time: 9 mins 22

Man, what a killer. Got to get used to using 70kg rather than 60kg for metcons, it seems that the whole CF universe has progressed. Will have to wean onto it slowly though, God, I'm dead as I type.
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Old 04-15-2009, 11:25 AM   #7
Richard Vanmeerbeek
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Re: James' CFSB log

Tough wod you did today James ! Damn good

What happenned to DT ?
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Old 04-16-2009, 07:19 AM   #8
Matthew Green
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Re: James' CFSB log

What's the goals this time round Forshaw? Damn you and your 100kg clean...... just as my clean numbers were starting to go up too

What are these Y-towel crunches, you had them in your PM log too but I forgot to ask?
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Old 04-16-2009, 07:35 AM   #9
Matthew Green
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Re: James' CFSB log

Yeah, I have found it hard getting stronger at my weight and have hit overtraining a couple of times this year (it wasn't pretty) so I have this cycle of MEBB (3 weeks) left plus one more full cycle (6 weeks) then see where my clean and jerk is, if I plateau then I may hit another mass cycle. My main prblem with my programming is that I can't really squat and deadlift heavy without overtraining it seems.
I'm looking forward to the Metcons at 70kg, although DT is a little out of my range at the mo, 60kg will be doable though....... possibly 65. I shall see next weekend, that's the other thing. I go to see Danni in Yorkshire every other weekend so alternate between heavy metcons and bodyweight/light longer metcons. Seems to be working well. HSPU's and Double unders are coming along nicely too (thought i'd replace the weighted dips seeming as though I no longer have access to a dip bar)
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Old 04-16-2009, 09:28 AM   #10
James Forshaw
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Re: James' CFSB log

20 rep Back Squat

Worked up:
25x5x2
65x5
95x3
115x2
135x2
110x20

Jesus appeared in the bricks somewhere around the middle. The dizziness was epic!

Started greasing the groove with HSPUs today. A couple of years ago I could do Diane unbroken, but I can only manage about 15 tops, give or take. A tariff of 5 HSPUs per bathroom visit is how I'm doing it. Already done 25 today.
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