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Old 01-01-2007, 08:22 AM   #1
Nicholas Burgett
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Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
Starting this on New Year's Day is very cliched, but I know that I've had success with journal's like this in the past, so here goes.

Vitals
Male
36 years old
6-2
227 lbs
22% body fat
40" waist at navel

Current Benchmarks
Back Squat = 165#
Front Squat = 155#
OH Squat = 85#
Deadlift = 245#
Press = 130#
Benchpress = 230#
CrossFit Total = 540# (as tested)
5k time = 25:03
10k time = n/a
Angie = 31:19 (as Rx'd)
Barbara = 5:25/6:41/7:25/7:51/7:40/47:04 (as Rx'd)
Cindy = 15+5+7 (as Rx'd)
Diane = 18:17 (155# DL, HSPU to 10" platform)
Elizabeth = 15:24 (75# HSC)
Fran = 17:02 (as Rx'd)
Grace = 6:57 (115#)
Helen = 14:36 (as Rx'd)
Linda = 30:41(155# DL, 165# BP, 70# HSC)
Mary = 4+5+3 (HSPU to 12" platform)
Lynne = 13/47 (215#) (as Rx'd)
Annie = 18:07 (as Rx'd)
Nicole = 5 + 200m run (13/11/10/9/8=51) (as Rx'd)
Michael = 23:28 (as Rx'd)
Murph = 58:47 (as Rx'd, no body armor, straight through)
Daniel = 32:30 (as Rx'd)
Filthy Fifty = 41:47 (as Rx'd)

Goals For 2007
Complete CFN Athletic Skill Stds Level 2
10-12% body fat by year end
Adhere to the Zone diet 85% of the time (3 cheat meals/week)
Ride 2500 miles this year (50 miles/week)
Run 500 miles this year (10 miles/week)
Swim 100km this year (2000m/week)
Complete at least 2 Half-Ironman Triathlons
Break 5:15 in a Half-Ironman Triathlon
Break 20 minutes in a 5k run
Break 42 minutes in a 10k run
Break 2:15 in an Olympic/Int'l Triathlon
Attend a CrossFit Certification Seminar
Stay healthy!

With these goals, there is much work to be done. Time to get after it.

As with all other aspects of my CrossFitting, I welcome any and all comments, questions, or suggestions!
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Old 01-01-2007, 06:31 PM   #2
Nicholas Burgett
Member Nicholas Burgett is offline
 
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Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
Workout #1
New Year's Day WOD with CF'ers in San Antonio

4 rounds for time of:
35# kb squat clean, 20 reps
100m run
20 pull-ups
200m run
20 wall-ball, 20# ball
50m run
20 push-ups, feet inclined @ 36"
50m run
20 box jumps, 18" high

Total time = 45:58

Breakfast
Breakfast on the Fly, 5/5/5

Lunch
Double cheeseburger, 6/6/18

Dinner
Ham & pineapple pizza, 3 slices, 14/8/15

Notes:
Not a very zone-like day, but with this being New Year's I wasn't really expecting to be able to dive right in. I'm making my weeks go Monday to Sunday, so we'll see if we can make the lunch and dinner today stick as 2 of the 3 cheat meals I'm allowing myself this week.
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Old 01-02-2007, 01:30 PM   #3
Nicholas Burgett
Member Nicholas Burgett is offline
 
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Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
Workout #1

CrossFit WOD from:

Sunday 061231
"Nancy"

Five rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps

Total time = 22:46

Notes
This is the first time I've done Nancy with weight, so it's a PR for me and one to add to my benchmark list. All sets of OHS were done unbroken. Also, I did this inverted by starting with the OHS.

I plan on incorporating 45# OHS into my modified CFWU, so hopefully the next time this one comes up, I'll be that much closer to doing it as Rx'd.
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Old 01-03-2007, 08:36 AM   #4
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
1-2-2006
Weight
224 lbs

Breakfast
Zone-fast omlette
Orange, 5/5/5

Lunch
Chicken Bacon Ranch Wrap (Subway), 4/4/4

Snack
Omega Zone Bar, 2/2/2

Dinner
2 x beef fajita tacos w/ guacamole
Chips & salsa, 5/5/5

Snack
Grapes & Cheese, 1/1/1


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Old 01-04-2007, 09:12 AM   #5
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
1-3-2006
Weight
222 lbs

Breakfast
4 eggs (egg-beaters)
3 slices of bacon
2 slices of wheat toast w/ natural peanut butter,
5/5/5

Lunch
2 Chicken fajita tacos on corn tortillas
Chips & salsa
5/5/5

Snack
Omega Zone Bar, 2/2/2

Snack
Omega Zone Bar, 2/2/2

Dinner
Ummm, not very zonish, much more carb loaded snacking - call it cheat meal #3 for the week.

Workout #1
Being a CF rest day, I did a lot of the CFN Skill Standards testing. I'll post those results later.
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Old 01-04-2007, 09:56 AM   #6
Nicholas Burgett
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Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
Where I currently stand on the CFN Skill Standards (items with :happy: next to them are complete):

Skill Level 1 - White

50 free squats (62-12/30/2006) :happy:
10 push ups (30-12/30/2006) :happy:
30 second static hang (32-12/30/2006) :happy:
30 situps (30-12/30/2006) :happy:
25 kettlebell swings (25-12/30/2006) [35# kb] :happy:
2:04 400m run
3/4 BW deadlift (165#-1/3/2007) :happy:
1/4 BW military press (115#-1/3/2007) :happy:
1/2 BW high pull (95#-1/3/2007)
10 sitting knees to chest (10-1/3/2007) :happy:
25 wall ball (25-12/30/2006) [20# mb] :happy:
4:20 800m run
1:55 500m row
10" vertical jump
3 dips (12-1/3/2007) :happy:
3 pull-ups (16-1/3/2007) :happy:
10 second l-sit (18-12/30/2006) :happy:
8:10 2000m row
10 mb cleans (10-12/30/2006) [20# mb] :happy:
15 minute Christine
9 minute mile

Skill Level 2 - Green

100 free squats (62-12/30/2006)
BW squat
30 push ups (30-12/30/2006) :happy:
BW bench press (225#-1/3/2007) :happy:
20' rope climb, 1 trip
30 v-ups (16-12/30/2006)
24kg kb snatch, 30 each arm
1:34 400m run
1-1/2 BW deadlift (165#-12/30/2006)
1/2 BW military press (115#-1/3/2007) :happy:
1 minute handstand hold (25-1/3/2007)
3/4 BW power clean
15 hanging knees to elbows (15-12/30/2006) :happy:
45 1/2 BW thrusters
3:20 800m run
1:45 500m row
18" vertical jump
20 dips (12-1/3/2007)
1 dip w/ 1/3 BW
20 pull ups (16-1/3/2007)
1 pull up w/ 1/3 BW (40#-1/3/2007)
1 muscle up
30 second l-sit (18-12/30/2006)
7:30 2000m row
1/2 BW power snatch
11:30 Helen
7 minute mile
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Old 01-05-2007, 07:35 AM   #7
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
1-4-2007
Weight
221 lbs

Breakfast
Cinnamon Oatmeal
Omega Zone bar, 5/5/5

Lunch
Double cheeseburger, 1/2 bun, 3/6/13

Snack
Omega zone bar

Dinner
Non-zonish, still clearing out left-overs from the holidays...

Workout #1

CrossFit WOD from:

Thursday 070104
Back Squat 5-5-5-5-5 reps

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up

then...
5 x 95# warm-up

Back Squat 5-5-5-5-5 reps

5 x 115#
5 x 135#
5 x 135#
5 x 135#
5 x 135#

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Old 01-06-2007, 07:23 AM   #8
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
1-5-2007
Weight

223 lbs

Breakfast
Breakfast on the fly
Omega zone bar, 5/5/5

Lunch
2 chicken fajita tacos, corn tortillas
chips & salsa
2 flour tortillas w/ butter
Not worth counting, not zonish

Snack
Omega zone bar, 2/2/2

Dinner
Eggs, bacon, toast
Omega zone bar, 4/4/4

Snack
Off the reservation. Ice cream, cookies, chips, etc.

Workout #1

CrossFit WOD from:

Friday 070105
Shoulder Press 5-5-5-5-5 reps

Modified CFWU x 3
10 x air squat
10 x back-extension
10 x incline sit-up
10 x lunge walk

then...
Shoulder Press
10 x 65# warm up

then...

Shoulder Press 5-5-5-5-5 reps

5 x 95#
5 x 105#
5 x 105#
5 x 110#
3 x 115# (failed on last 2)

I then attempted the following CFN SS Level 2 item:
1 dip w/ 1/3 BW (45#-1/5/2007)

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Old 01-06-2007, 10:43 AM   #9
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
1-6-2007
Weight

225 lbs

Breakfast
3 eggs (substitute), 1 slice toast, 1 Tbs peanut butter
Omega zone bar, 5/5/5

Workout #1
Met with the CF'ers in San Antonio for our Saturday workout. We worked on the running standards for the CFN SS Level 1 and 2.

CFN SS Level 1 items tested today:
2:04 400m run (1:34-1/6/2007) :happy:
4:20 800m run (3:22-1/6/2007) :happy:
9 minute mile (6:56-1/6/2007) :happy:


CFN SS Level 2 items tested today:
1:34 400m run (1:34-1/6/2007) :happy:
3:20 800m run (3:22-1/6/2007)
7 minute mile (6:56-1/6/2007) :happy:

Then...

For time:

50 x double-unders/tuck-jumps
400m run
50 x push-ups
400m run
50 x sit-ups
400m run
50 x air squats
400m run

Total time = 18:50

Workout #2

CrossFit WOD from:

Saturday 070106
Deadlift 5-5-5-5-5 reps

5 x 135#
5 x 185#
5 x 185#
5 x 185#
5 x 185#
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Old 01-07-2007, 06:36 AM   #10
Nicholas Burgett
Member Nicholas Burgett is offline
 
Profile:
Join Date: Apr 2006
Location: San Antonio  TX
Posts: 489
1-6-2007 (continued)
Lunch

Mac & cheese w/ tuna
Deer jerky
Almonds, 5/5/5

Snack
Omega zone bar, 2/2/2

Dinner
Pizza, OTR (hereafter to denote "off the reservation")

Snack
Chips, cookies, crackers, OTR

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