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Old 04-01-2010, 09:09 AM   #1
Brent Blackburn
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Brent's WOD Log - Crossfit + Crossfit Football

5'11 / 185 / m / 26

Starting my log today to be sure that I can track progress and have a plan in place to reach my goals. I have been lifting for 9 years (Bodybuilding style for 8.5, what a waste) and have been Crossfitting as Rx'd for 5 months. Played Collegiate soccer which helped agility and endurance but want to build strength. I have decided the way to do this is to structure my workout by doing the Crossfit Warmup + Mainsite WOD + Crossfit Football Strength component. Also, every third cycle I plan on doing the CFW + Crossfit Football WOD + Crossfit Football Strength component.

Objectives:
Compete in Crossfit Qualifier
950# Crossfit Total (currently 790#)
4:30 Fran (currently 5:45)
Freestanding Handstand
100 consecutive Double Unders
21:00 5K
Steady increases in Olympic Lifts

It won't be easy but the log will aid in tracking progress and not losing sight of my goals. While the ultimate goal is to compete, I have no illusions of success but rather would hope for survival. I have been reading the logs for weeks now and the results and commitment are inspiring. Thanks to everyone who records their efforts.

3/31/10

12 mile bike ride from work
Indoor soccer game
CFW x 2
1-1-1-1-1-1-1 Split Jerk - 135-155-165-175-185-195(PR)-205(PR)
5X5 Bench Press - 195-195-205-205-185
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Old 04-02-2010, 05:18 PM   #2
Brent Blackburn
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Re: Brent's WOD Log - Crossfit + Crossfit Football

4/2/2010

Mainsite:
CFW x2 (no pullups or situps)
Tabata Something ElsePullups - 15,12,8,9,7,7,7,7
Pushups - 20,16,13,12,11,12,11,10
Situps - 14,14,13,12,12,12,12,13
Squats - 16,16,16,15,13,15,13,15
Total: 398

Crossfit Football Strength Component:
Supine Ring Rows at Parallel - 3 X 15
Power Cleans - 5X3 - 185,185,195,205(PR),185
Ring Dips - 5X5

This is one of the more challenging workouts I have had since I started Crossfit. All told this took over 50 minutes. Started out too fast in the pullups and pushups but settled in for the situps and squats. There was a definite pace to follow here and since this was my first experience with Tabata Something else I will have to employ said strategy next time.

The Rings rows and dips were challenging due to the stress already on those muscles from Tabata. That said, I felt loose for the power cleans and was able to hit a PR for 3 reps which was exciting. Had a little clicking in my knee during my squats in warmup but those went away once I was into the workout. Loving my EXF rings right now!
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Old 04-03-2010, 01:38 PM   #3
Brent Blackburn
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Re: Brent's WOD Log - Crossfit + Crossfit Football

CFW x2

Strength Component:
Hang Snatch: 5x5 - 95x105x115x125x125

Mainsite Wod:
1600 (3min) 1200 (2min) 800 (1min) 400

Splits: 6:20, 5:14 (ugh), 3:11, 1:24

Did my strength work first since I am still tinkering with the order. CF Football had no strength component up today so I worked on a weakness, snatches. 125 felt easy in my shoulders but was hard on my grip. Next time I will go after 135 for five reps.

The running was much more difficult that I anticipated. I tried to pace my mile but the 1200 was brutal and I never recovered from it. I am happy with my final 400 due to the short rest and fatigue. I think I was just looking foward to being done for the day.

Postworkout nutrition: 40g protein shake w/ water, 8 slices of turkey, 1 cube of cheese, 2 handfuls of almonds.
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Old 04-04-2010, 05:06 PM   #4
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Re: Brent's WOD Log - Crossfit + Crossfit Football

3 sets of tennis @ 1:00

Crossfit @ 4:00

Modified main site WOD:
DB Clean and Jerk (2 45#) + Bar Muscleups + CTB
10 - CJ + 1 Bar Muscle Up + 1 Chest to Bar pullups
9 - CJ + 1 Muscle up + 2 CTB
8 - CJ + 1 Muscle up + 3 CTB
7 - CJ + 1 Muscle up + 4 CTB
6 - CJ + 1 Muscle up + 5 CTB
5 - CJ + 1 Muscle up + 6 CTB
4 - CJ + 1 Muscle up + 7 CTB
3 - CJ + 1 Muscle up + 8 CTB
2 - CJ + 1 Muscle up + 9 CTB
1 - CJ + 1 Muscle up + 10 CTB

Time: 20:01

Strength Component - 4 x 100 yd Farmers walk with 2 45# DBs

Couldn't do the wod as rx'd because I have "The Block" which isn't really a true db and can't be held between the feet. The block can only go up to 45 pounds which is good because if I had tried with 60# this would have taken me all afternoon. The gym was closed today so I had to improvise on a playground. On a side note, the playground monkey bars were perfect, they were just beyond my outstretched fingers and had a nice grip for muscle ups. The farmers walk was brutal after all those pullups and muscle ups, my hands are cashed.
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Old 04-05-2010, 12:11 PM   #5
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Re: Brent's WOD Log - Crossfit + Crossfit Football

Technically a rest day but still have a 90 minute soccer game to take care of. Also, today is day 1 of cutting lactose out of my diet (replacing with sugarless soy milk). Considered using Almond milk but it had almost zero protein in it which defeats the primary purpose of drinking the milk in my mind.

I am trying to alter my diet for the better every few months, sort of like a Paleo on-ramp. I cut out sugar 2 months ago and I guess I will have to decide what will be my next step in this process in 60 days.
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Old 04-06-2010, 05:45 PM   #6
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Re: Brent's WOD Log - Crossfit + Crossfit Football

CFW x 2

Crossfit Football:
15 minutes, AMRAP - 5 Deadlift @300# + 10 Toes to bar
8 rounds + 1 Deadlift
Total: 41 Deadlifts, 80 Toes to bar

Mainsite:
Overhead Squat - 5X5
95, 115, 135, 145, 145

Should have started higher on Overhead squats but was a little zapped after the Powercon from Crossfit Football. That said, deadlifts felt good and were unbroken through the first 4 sets. I couldn't keep the pace up and fell off dramatically at the end. Realistically, I think I can get 9.5 rounds if I pace better next time. I scaled this wod a little bit since it is supposed to be @315 which was a little too close to my max (340).
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Old 04-07-2010, 05:39 PM   #7
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Re: Brent's WOD Log - Crossfit + Crossfit Football

CFW x2 + Muscle up practice (7 muscle ups total, working toward deadhang on a bar)

5x3 Shoulder Press - 115,125,135,145,145

Mainsite:
500m row, 150 Double Unders, 50 Burpees - 13:14

Indoor soccer game

Double unders were difficult today with the woven rope. It slowed me down to the point where I have to buy a speed rope. My 500m row split was 1:50. Shoulder presses felt strong and I should have pushed for 150. Still felt fresh for my soccer game as well. Looking forward to the off day, I was in no mood to get out of bed today.
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Old 04-08-2010, 03:24 PM   #8
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Re: Brent's WOD Log - Crossfit + Crossfit Football

Short on time today so only did "DT"

5 Rounds of 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks all @155#

18:52

Not a good time but I love the idea of the workout. The hang cleans were tough, I had no problem with the push jerks or deadlifts. My grip severly hampered me but I did improve my form on hang cleans and was starting to get efficient with them in the fourth set. I really think I should be in the 15 min range on this but will have to work on forearm strength. Also my intensity levels are still adjusting since I am used to the slow muscle and fitness style workouts. I have yet to puke from a workout and I am actually going to add that as one of my goals. New goal: throw up during workout.
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Old 04-09-2010, 08:52 AM   #9
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Re: Brent's WOD Log - Crossfit + Crossfit Football

Off day today so I am listing some PRs for reference later -
DT - 18:50
Angie - 22:00
Christine - 12:45
Cindy - 20 rounds + 5 pullups, 10 pushups, 13 squats
Grace - 4:15
Helen - 9:40
Isabel - 7:58
Murph (no vest) - 46:02
GI Jane - 14:40
C+J - 185
Deadlift - 340
Squat - 290
Bench - 245
Front Squat - 195
OHS - 160
Snatch - 135 (no max day yet)

Luckily I can only go up from here. Tremendous amount of room for improvement and I am looking forward to each day that one of these comes up. Hopefully I will be able to look back these times in 1-2 years and be embarrassed.
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Old 04-10-2010, 03:27 PM   #10
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Re: Brent's WOD Log - Crossfit + Crossfit Football

CFW x2 w/out squats or dips

Mainsite (scaled):
5 rounds:
20 Squats - 135
1 HSPU + 30 sec static hold

15:09

Bench press 3X3 = 195,205,205
Weighted Dips 5X3 = +25#, 35#, 45# 50#, 60#

Found out during warmups that I still can't walk on my hands (I am working on eliminating the word "can't"). Did a full ROM handstand pushup into a static hold but since I did all of those sets unbroken I don't think it was a suitable substition. Squats were hard on my back today and I had to break up the last 3 rounds into 10 and 10, 10 and 8 and 2, and 5 and 5 and 5 and 5.

On another note, I had my first intentional 48 hours of paleo. No headaches and feeling pretty good. I'll be sure to keep it up.
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