CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 03-21-2011, 02:08 AM   #1
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Project 2013

This will be the official record of my efforts to go from a middle of the pack 43 year old CrossFitter to a Masters Division Sectional Athlete in 2013.

I have been CrossFitting for about 14 months. Unfortunately I tore my shoulder capsule on the last workout of my Level 1 Certification class and then finished it off during a clean workout the next morning Monday May 17, 2010. It took 6 months (and about $4,000 in MRIs, doctors and PTs) to be able to take weight over shoulder.

The tear was a result of going to hard on new range of motion a PT had helped me develop. The original restriction was from a skiing accident in my teens which had heal restricted.

Lesson number #1: New range of motion is delicate range of motion. It must be built up very slowly (with rediculously light weights) and carefully because all the surrounding tissues and muscles are much stronger then the area of new range of motion.

I also opened an affiliate from my home. There are 16 of us so far. We are growing steadily after a slow holiday season. I'm planning on moving out of the house and into a box around 30 clients. So I'm developing a business at the same time I'm developing myself.

I currently play poker at night after the last classes to pay the bills and give all the extra money to Bill at Rouge Fitness for more equipment.

24 months to go...........
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 03-21-2011, 02:59 AM   #2
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

Now the ugly truth:

Male
D.O.B. January of 1968
5'11" (180cm)
180 lbs. (81.5kg)
Body Fat about 11-12%
Diet fairly strict Paleo (I do use protein shakes and recovery shakes with carbs.)

PRs in pounds:
Dead-lift 345
Back Squat 250
Front Squat 165
Overhead Squat 120
Shoulder Press 115 (old number I think)
Bench Press 185 x 5 today
Clean 85kg
Clean & Jerk 75kg
Snatch 65kg

Girls (post injury)
Karen 14:30
Angie 35:14
Grace 10:37
Cindy 13.756 rounds

Heroes
Murph 62:01
Wittman 31:55

Running
400m 1:04
800m 2:37

Rowing
500m 1:36
1k 3:48
5k 20:57

As you can see I have a long way to go. First orders of business will be to get my strength up and possibly add 5 to 10 lbs. lean muscle.

Goals
Dead lift 400 (need 55)
Back squat 300 (need 50)
Bench press 250 (need around 50)
Shoulder press 150 (need 35)
Power clean 225 (need 38)

I need to conquer double unders. I'm just f***ing retarded on this issue. I figure to have a shot as a games competitor you better be able to hit 50 double unders in a row 9 out of 10 times.

I need to very carefully get my muscle ups. I'm probably strong enough to get one now the question is will the shoulder hold up. I have been working on building up my regular dips very carefully and will move on to ring dips soon. I do not want to re-injure my shoulder over trying to get muscle ups out of the way fast.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 03-21-2011, 03:13 AM   #3
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

3-21-11, Sunday

I'm trying Starting Strength for the first time. Sunday-Tuesday-Thursday

Program A
Squat
45x2x5
95x1x5
135x1x3
195x1x2
205x3x5 (didn't feel totally warmed up until after first work set, may adjust)

Bench Press
45x1x5
95x1x5
135x1x3
165x1x2
185x3x5

Deadlift
135x1x5
185x1x5
225x1x3
255x1x2
295x2x5

Felt good, fun to lift multiple lifts on same day again. Weights felt correct.

Mom is visiting so big Pizza cheat dinner at our favorite place. It was yummy. Poker sucked couldn't win a hand, went home early and $1,500 poorer.

Gym goals for tomarrow. Measure a 5000m run course for the gym with no major street crossings.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 03-22-2011, 11:36 PM   #4
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

3-21-11
Rest day, Japanese food with Mom. Yummy.

3-22-11
Starting Strength
Program B 3/22/2011
Squat Press Power Clean
45x2x8 45x2x8 65x1x8
95x1x5 65x1x5 95x1x8
135x1x5 75x1x5 135x1x5
175x1x5 85x1x5 155x1x5
215x3x5 95x3x5 165x3x5

Chin-ups 3x8

Took it easy because I could feel bicep tendons complaining, usually do kipping pull-ups so this is a new movement for me. Sure it will build fast. I'm more tired tonight then after A Program. Need to figure out best accessory work.

Watched Starting Strength DVD tonight. Picked up a bunch of stuff I didn't get from reading the book. Took night off from poker to get caught up on gym and personal chores.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 03-25-2011, 03:00 AM   #5
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

3/23/11
Rest day

3/24/11
Program A
Squat Bench Press Deadlift
45x2x5 45x1x5 135x1x5
95x1x5 95x1x5 185x1x5
135x1x5 135x1x5 225x1x5
185x1x5 165x1x3 265x1x3
225x3x5 175x2x5 305x3x5
Bench final set 165x1x5
Plus 3 x 8 strict chin-ups

I changed my Bench Press numbers down. I use to bounce the bar off the rib cage fairly hard and have switched to light touch and goes. More like a power lifting competition. This resulted in better quality reps but lower weight for now.

I also played with bar position on my squats and it seemed to make things a little easier. Not so comfortable on the shoulders but hopefully I'll get that figure out.

Ate what feels like a lot the last two days. I'm also drinking whole milk again and adding it to my shakes. I hope this is enough food because I'm not sure I could eat much more. I am still trying to keep it clean. Lots of meat, veggies and fruit plus protein shakes.

Good first week on Starting Strength. I can see how this is going to work.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 03-27-2011, 04:41 PM   #6
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

3/25 & 3/26 Rest Days

3/27 SS Week II

Program B
Squat Press Power Clean
45x2x8 45x2x8 95x1x8
95x1x5 65x1x5 135x1x5
145x1x5 75x1x5 155x1x5
195x1x5 85x1x5 170x3x5
235x3x5 100x1x5
100x2x(4+1)

Shoulder Press was unable to get 3 x 5 @ 100. May have tried to step up too soon.

Not sure about bar position on back squat. I'm bruised where the bar goes. Will have to use video to check form.

Accessory work:
Chin-ups 10-10-10
GHD sit-ups 12-12-12
Ring Dips 4-4-4 (super excited about these, pain free and legit)
Back extensions/hamstring raises 10-10-10

Eating enough is proving to be my biggest struggle. Thank God for whole milk and my stomachs tolerance of it.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 03-30-2011, 02:10 AM   #7
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

3/28/11 Rest day

3/29/11 Starting Strength (I'm just posting work set to keep things cleaner)

Squat 240 x 3 x 5 (old PR was 250, doing working set at 240)
Bench 170 x 3 x 5
Deadlift 315 x 3 x 5 (these got slow, more like 1-1-1-1-1)

Think I will cut deadlift to one work set. That is what is recommended. Doesn't seem like it should be enough but I was good on first set and then faded to basically singles.

I might have gained a pound or two. Still eating.....

Several new members @ my affiliate. Sent an email to start the process of hunting for a space (we are currently a home + 1/2 a garage affiliate, when class sizes get above 5 or 6 it gets a little tricky). I'm looking for 3,500 to 7,000 sq ft. with owner financing or lease with an option to purchase.

Just ordered 2 more 20 kg Rouge Bars, and a new speed rope to work on my double unders. I'm a CrossFit geek. I love a big row of barbells! I have 4 men's, 4 women's, 2 Jr and 2 techniques bars.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 04-01-2011, 04:17 AM   #8
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013 building a Masters Division Athlete

3/30/11 Rest

3/31/11 Starting Strength

Squat 3 x 5 x 245, tough but good sets
Press 3 x 5 x 100, good sets
Power Clean 3 x 5 175, first set was ok next two were closer to 1-1-1-1-1

May have to check weight on power clean. Not what I would call good sets of 5. May be too much weight.

It appears my weight is up to 182 (+3 or 4 lbs.) fully hydrated with body fat still under 12%.

I miss met-cons and will probably adjust off starting strength to another program that allows some met-cons while building strength and mass.

Gym is gaining members fast.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 04-03-2011, 05:42 PM   #9
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

4/1 & 4/2 Rest Days

4/3 SS

Squat 3x5x250
Bench 3x5x175
Deadlift 1x5x325

Chin-ups 2 x 12
Ring dips 2 x 6
Toes 2 bar 2 x 10

My old squat PR was 250....I think I might be getting stronger.....
__________________
Nomadic CrossFit Coach
  Reply With Quote
Old 04-06-2011, 12:01 PM   #10
Brendan McNamar
Affiliate Brendan McNamar is offline
 
Brendan McNamar's Avatar
 
Profile:
Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: Project 2013

4/4 Rest day

4/5 SS
Squat 3x5x255
Press 3x5x105
Power clean 3x5x165

GHD sit-ups with #6 med ball 10-10-10
GHD back extensions with #22 barbell 10-10-10

Had to drop power clean weight to get decent sets of 5. I think fatigue after the squats is the issue. Will try moving back up to 170 next workout.

Weighed in at about 181.8 this morning so it looks like slow weight gain is happening. Goal is 187 to 190 fully hydrated.

I miss met-cons and Oly lifting so even though SS is working well I'm not sure how long I will continue.
__________________
Nomadic CrossFit Coach
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
fun project Jason Wallis Stuff and Nonsense 2 10-11-2010 07:44 AM
business project James Rios Equipment 4 11-24-2008 09:41 PM
business project James Rios Running a CrossFit Facility 2 11-24-2008 08:06 PM
Master's Project Randy Tarasevich Fitness 4 09-20-2007 07:43 AM


All times are GMT -7. The time now is 11:43 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.