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Old 07-08-2009, 08:00 AM   #1
Ryan Evans
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Ryan's new CFSB log

So here is my new CFSB log. I'm looking to push hard through this 6 week cycle before going back to mainpage. I'm going to substitute power cleans for the front squat days. Metcon wise I plan to use the main page WOD just cut down in half. If the main page doesn't jive then I will use some metcons that others have used in their CFSB (thanks in advance!)

July 6 - Day 1 - BS
WU - 45x5, 135x2
Work - 155x3, 185x3, 225x3 - felt I could have gone higher but didn't want to compromise form
Metcon - 1/2 Randy - 7.20 (Snatch form is not good)

Then did about a 5 minute boxing workout on the heavy bag (have one at the station)

Felt good after day 1, hammies felt this one!
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Old 07-08-2009, 08:06 AM   #2
Ryan Evans
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Re: Ryan's new CFSB log

July 7 - Day 2 DL Day

WU - 135x5, 185x2
Work - 225x3, 245x3, and then tried 295x3

I don't know what happened my third set. Could hardly pull it and failed, dropped to 275 and failed again. On the CFT last week I had a 1RM of 315 on the DL. I have also pulled 285x3 before. I think I can attribute this poor performance to lack of sleep (only about 3 hours last night at the station) and then no lunch. I did this workout at 5 p.m. and I had taken a litle nap during the day and slept through lunch.

Metcon - AMRAP in 10 min of
135 lb Power cleans x5
Pushups x10
RNDs = 5

If you have any thoughts on this failure of a DL day then please let me know. Also let me know if I could improve on my increases in weight during the workout (too much, too little) I would greatly appreciate it. Thanks!
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Old 07-08-2009, 08:06 AM   #3
Ryan Evans
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Re: Ryan's new CFSB log

July 8 - Day 3

Rest Day. Need this one, legs are pretty tired from the squats and deadlifts.
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Old 07-10-2009, 08:28 AM   #4
Ryan Evans
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Re: Ryan's new CFSB log

July 9 - Day 4
Metcon Day - did mainpage
4 rounds for time of:
400 M Run
50 squats

Time: 13.11

Legs were dead tired from the first couple of days, and after this...wow! I'm just glad we didn't have to climb any high-rise buildings!
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Old 07-10-2009, 01:43 PM   #5
Ryan Evans
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Re: Ryan's new CFSB log

July 10 - Day 5

Powerclean Day 3x5 - 95, 135 and stopped there.
Metcon: 3 Rounds for Time of:
15 Burpees
5 Deadlifts - 225 lb

Time: 6.32

Even though the legs are still tight and sore this workout went pretty well. I did this Metcon back in April I believe and it took me around 8.25 or so. I'm pretty hapy that I've knocked off about 2 minutes almost from that. I can definitely feel I'm stronger from doing half a CFSB cycle and in better metabolic condition.

Pretty pleased with today, just need to dial in my nutrition in a little better.

I've also done some work on my garage gym and will get some pictures posted.
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Old 07-10-2009, 07:04 PM   #6
Ryan Evans
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Re: Ryan's new CFSB log

I forgot to add that in todays workout I did BS at 155lbs for 15 reps.
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Old 07-11-2009, 12:33 AM   #7
Martin Balakas
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Re: Ryan's new CFSB log

Going strong, Randy! Looks like we started about the same time, and both sub Cleans for Front Squats! Keep charging!
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Old 07-11-2009, 09:19 AM   #8
Ryan Evans
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Re: Ryan's new CFSB log

Thanks, I appreciate it!
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Old 07-11-2009, 10:54 PM   #9
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Re: Ryan's new CFSB log

Missed today's workout due to national guard drill (last one!). Will make it up tomorrow.
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Old 07-13-2009, 07:12 AM   #10
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Re: Ryan's new CFSB log

July 12 - Day 7

Supposed to be a rest day but I missed Shoulder Press day due to National Guard so when I got home from that I went into the station last night at about 10 and knocked out the shoulder press and a short WOD.

SP 5x3 - 45, 65, 95, 105, 115
10-7-4 - 75 lbs

Yeah I know these are weak numbers, but I am not very strong in the shoulder press yet. Looking to really improve this.

Metcon - 2 rnds for time of
30 GHD Situps
25 Back extensions
Time: 3.33

It was short so I would still be a little fresh to start Week 2.
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