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Old 06-13-2010, 12:59 PM   #1
Jeff Binek
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Line 6'n it

Hey guys, I've been reading Richard V's log, Jay Rhodes, and Christopher Woods logs for a little while now, and with their performances in their respective qualifiers, I've decided to being a log on here (got rid of Whiteboard, when I got my home gym). A little background - I just got out of the Army in September, and have finally been able to focus on a real training split for the first time in a long time. I did about 2x WoDs per week while in the Army, as my work schedule was really messed up. I injured my back in November and had to take 8 weeks off from training, and I took that time to get my CFJ and Pmenu subscriptions, order SS and 5/3/1, and Oly Lifting - Greg Everett, and my education was born. When I came off of the injury in ~January I was way more motivated, and educated in my training. I decided I would try to get ready for the Sectionals in Ohio with about 7 weeks alone to train. I did fairly well until the OHS WoD came up, and I didn't have too much experience with the movement already, and my back had been taxed to its max on the DL/Burpee WoD and sandbag sprints already that day (Mainly I wasn't ready for the volume). That workout put me from middle of the pack and happy do around dead last and unsatisfied.

Since then I have continued my education, quit my Globo Gym, and built a solid home Gym. (Best move ever). This will be my log as I begin to prepare for next years sectionals (hopefully) unless I get sent to Drill Sergeant school in February then it will be my log for Sectionals 2012, assuming they dont have something more remote than that in 2012.

Current stats:
25 Years Old
75" 197-202lbs (morning vs. afternoon workouts)
~6% BF
Back Squat 255#x5
Deadlift 315x8, 390x1
Front Squat 275x1
Push Press 200x3
Press 145x1
OHS 165x2
Fran: 3:38.9
Helen: 8:03.4
500m Row: 1:33.4
2k Row: 7:11.2
2Mile Run: 11:54

Current Programming:

Mondays: Pure Rest
Tuesday: Power Clean 5/3/1, WoD, PC Supplemental Lifts
Wednesday: 1x Medium WoD (8-12 Min) or 2x Short WoD (1:30-5:00)
Thurday: Low Bar B.S. 5/3/1, Supplemental Lifts
Friday: Active Rest, Gymnastics Work/DU Practice usually
Saturday: Press 5/3/1, Press Supp Lifts, Every other week 2k/5k Row (one 2k and one 5k per month)
Sunday: Deadlift 5/3/1, Longer WoD, Team WoDs, DL Supplemental

My current focus is to up my lifts and get stronger, my O-Lifting is pretty weak right now so I try to work in SC's and Snatches lightly into my WoDs and focus on form. I always get plenty of rest (<7.5hrs) and stretch at least 2x per day. Diet is right now Paleo + Dairy, ~3.2k Cals per day, on double days its more like 4k.
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Old 06-13-2010, 01:06 PM   #2
Jeff Binek
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Re: Line 6'n it

Goals:
BS- 315x3
Deadlift 400x5
Press - BWx1
Power Clean - 225x3
HSPU - 20UB
DU - 100UB
2k Row: <7:00 (Although I never feel like trying this, because I can only imagine how much it will suck)

As far as the title to my log, check out this link (WFS):
http://www.appleseeds.org/sentinel-creed.htm

I was lucky enough to guard the Unknowns and the honorable men and women who gave their lives in service of our country for 2 years, and perform funerals in ANC for 2 years before that. I have never had such a humbling experience, and I keep the Unknowns in my head and heart in every WoD I do. You will commonly see that I do 21 Reps in my WoDs, and everytime I do this it is with them in my thoughts. I had many amazing opportunities as a guard and SGT in the Army, and Line 6 states: My Standard will remain perfection. While realizing that humans will never be perfect in any way, TG's constantly push ourselves as hard as possible in every facet of life to be the best people / soldiers we can be, so that we represent the Unknowns and the Cemetery with honor. It is because of this that I love the Crossfit community so much, everyone trying to make themselves not only healthier people, but better, mentally stronger, more educated, and humble people.
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Old 06-13-2010, 01:17 PM   #3
Jeff Binek
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Re: Line 6'n it

Saturday, June 12, 2010

Deadlift (3's week)
245x3
280x3
315x8

WoD:
Part 1:
4 RFT:
5 Squat Cleans 155#
10 Parallette Push-Ups
Part 2:
30 DB Snatches (15R/15L) 50#
30 Pull-Ups
750m Row

11:08 - SC were weak, rnds 3 & 4 were PC's and Front Squats.

Back Extensions - GHD - 5x12
Toes to Bar - 5x5, no Kip

Sunday, June 13, 2010 - Team WoD
15 Hang Power Cleans 95#
50m Tire Flip
50m Sprint
15 12-inch Parallete Burpees
50m Sprint
50m Tire Flip
15 45lb Plate Thrusters
15 63lb KB Swings
Row 1k

7:50 (3:47 Row)

45minute Flexibility / mobility Improve
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Old 06-13-2010, 01:19 PM   #4
Jeff Binek
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Re: Line 6'n it

Note: Reserve weekend through my training schedule off this week, so had one extra rest day this week, thus the DL a day early and easy day Sunday.

Also - I pick my WoDs from the new and AWESOME Heavy WoD search site, the .xls of all of the games workouts, classic CF WoDs, CF Football, and affiliates sites. If all else fails, I'll create a solely weakness based WoD (i.e. squat snatches, double unders amRap, ah it hurts just reading it)

Last edited by Jeff Binek : 06-13-2010 at 01:35 PM.
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Old 06-14-2010, 07:49 PM   #5
Jeff Binek
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Re: Line 6'n it

Monday, June 14, 2010

Weight: 204lbs (Cheat meal @ lunch, some chocolate chip cookies @ had a Flour Tortilla, sigh it was great but I always regret it 5 minutes after I eat it...)

5/3/1 Day: Power Clean
5: 145x5
3: 155x3
1: 165x6
r5mins

WoD:
AmRap 12 Minutes:
3 x 1xSnatch Grip DL, (ground) 1xPower Snatch, 1x OHS @ 105#
12 Knee-to-Elbow
20 Double Unders

Total: 5 Rounds, + 5 Knee->Elbow

r10mins

Kroc Rows: R: 21Reps@95lbs, L: 17Reps@95lbs

Notes: Decided to run this WoD late tonight, switching my Tuesday WoD to Monday, and taking Tuesday as a Rest day. Power Cleans felt pretty good, been pulling a lot on my L thumb with the hook grip, and it started to get sore.

WoD felt great, 1st 3 rounds UB @ 4:29, 4th round I missed a snatch (behind) and had to break my KtE. New Ultra Speed Jump Rope felt amazing, 4/5 rounds DU were UB and felt great, first time I've ever said that - who said hard work doesn't pay off? (5 months of DU's in my warm-up.)

Really like Snatch Grip DL to set my body right, then lowering back down and exploding up into a power snatch, made it feel way easier, also moved grip in about 1" each side. Really making progress with snatch and OHS

Last edited by Jeff Binek : 06-14-2010 at 07:52 PM.
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Old 06-15-2010, 06:20 PM   #6
Jeff Binek
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Re: Line 6'n it

Tuesday, June 15, 2010

Flexibility, Mobility work, 35 minutes 1st session, 25 minutes 2nd session, focus on hips & Shoulders. Got a ton of rest last night and today, ate pretty well, gonna be able to get at it hard tomorrow morning.
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My Numbers: 6'2" 225lbs: DL 565, BS 455, FS 400, Clean 330, Jerk 325, C&J 325, Snatch 250, Fran: 2:27, Helen: 6:43
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Old 06-16-2010, 08:22 AM   #7
Jeff Binek
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Re: Line 6'n it

Wednesday, June 16, 2010
Weight: 202.5lbs

5/3/1 Week: Press

5x: 100#
3x: 115#
1x: 125# (7 Reps)

Supplemental Lifts:

Ring Dips 5x10 (strict) First 4 sets UB, 5th set 8-2
Ring Push-Ups (Raised Feet) 3x12 (UB)
DB External Rotation, 12, 10, 8 Each Arm

Might hit up some Rowing intervals tonight.
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My Numbers: 6'2" 225lbs: DL 565, BS 455, FS 400, Clean 330, Jerk 325, C&J 325, Snatch 250, Fran: 2:27, Helen: 6:43
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Old 06-16-2010, 04:26 PM   #8
Jeff Binek
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Re: Line 6'n it

Part 2: Wed, June 16

@Warehouse

15-12-9:
2 Pood KBS (Full)
CTB Pull-Ups
Parallette Burpees

Time: 5:57.2
**CTB were limiting factor, First round UB, 2nd two rounds broken bad.
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My Numbers: 6'2" 225lbs: DL 565, BS 455, FS 400, Clean 330, Jerk 325, C&J 325, Snatch 250, Fran: 2:27, Helen: 6:43
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Old 06-17-2010, 09:21 AM   #9
Jeff Binek
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Re: Line 6'n it

Thursday, June 17, 2010
Weight: 205lbs

5/3/1 Day: Low Bar B.S.

5: 210#
3: 235#
1: 265# (4 Reps)

RDL- 5x10 @ 115, 135, 145, 145, 125
Goblet Split Squats (aka Split Lunges) - 4 x 8/leg
(Rear Leg on 21" Box, 63# KB for Split Squats)

Was going to do some Plyometrics and jumping drills, but goblet splits smoked the hell out of me.

4th Week working with Low Bar B.S. Video'd it, still need to get the feel of below parallel better in this squat, much harder to feel where you're at than Oly Squat. Will post link later.

Track if I have time tonight, if not will probably do a slow, easy 2k Row @~1:52 pace.
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My Numbers: 6'2" 225lbs: DL 565, BS 455, FS 400, Clean 330, Jerk 325, C&J 325, Snatch 250, Fran: 2:27, Helen: 6:43
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Old 06-17-2010, 10:24 AM   #10
Jay Rhodes
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Re: Line 6'n it

Great log title. Very cool.

Good looking numbers. With your programming, the strength numbers will be up in no time.
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