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Old 10-25-2008, 01:54 PM   #1
Tim Luby
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Get your act together Luby!

Alright, so I fell off the log wagon and I'm trying to get back on. Was training for a 50k trail run and decided not to do it for various reasons I will not rehash (and no, I didn't ***** out).

My 50k log: http://www.board.crossfit.com/showth...&highlight=50k

Anyway, my focus is now on strength and GPP. I still love trail running and will continue to do so, though not super-long distances (12 miles or less is what I'm aiming for) Planning on 3 strength sessions, 3 metcons per week

Some stats:

Age: 32
Height: 5' 10.5"
Weight: 180 (should lose about 5#s soon, thyroid meds were f'ed up for a while

DL: 405 (at BW 175)
Squat: 305 (at BW 175)
Press: 170 (at BW 180)
C & J: 215 (at BW 175)
Power clean 205 (at BW 175)

10/25

7 mile trail run over very rocky, steep terrain.

Time: 2 hours.

Ran with a friend, so wasn't really doing it for time. Had lots of fun, got a good workout, great scenery. What more could ya ask for?
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Old 10-26-2008, 08:41 AM   #2
Tim Luby
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10-26-08 - Bodyweight Lynne (weighted)

Ring dips and dead hang pull-ups + 20#s, 5 rounds, 1 minute rest in between rounds

RD PU
8 6
6 4
5 3
3 2
3 2
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Old 10-27-2008, 03:57 PM   #3
Tim Luby
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10-27 ME day

Box squats

DE sets: 155x3, 175x2, 175x2
ME sets: 245x3, 245x3, 225x5

Not my best effort, but not bad after a week off

Deadlift

DE sets: 225x3, 245x3, 265x2
ME sets: 315x5, 325x4

Shoulder press

135x5, 135x6, 135x5
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Old 10-28-2008, 09:54 AM   #4
Tim Luby
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10-28-08 5k row

Time: 19:22. Damper @ 9
Off 2 seconds from my PB!

I think I could hit 19:00 with fresh legs and a little smarter rowing (eg, set damper at 10)

When will I ever have fresh legs though?!
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Old 10-28-2008, 03:45 PM   #5
Alexander Kornishev
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Re: Get your act together Luby!

Hey man! Good to see you back!
Strong rowing.
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43/5'9"/180 SP: 195, BS: 425, DL: 500, Clean: 285, Jerk: 265, Snatch: 200, Fran: 2:19
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Old 10-28-2008, 04:25 PM   #6
Jenna Dodge
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Re: Get your act together Luby!

Welcome back Tim!
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Work to Eat, Eat to Live, Live to Bike, Bike to Work. Log
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Bridger CrossFit
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Old 10-29-2008, 11:59 AM   #7
Tim Luby
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Re: Get your act together Luby!

Thank you both. I've been around, just VERY lazy about my log. Congrats on becoming an affiliate, Jenna!

Alex, I'm going to have to fool around with the damper a bit, because I don't think I'm getting the most out of my rows having it set to 10.

How's your rowing coming along?
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Old 10-29-2008, 12:39 PM   #8
Tim Luby
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10-29-08 C&J, impromptu WOD

C&J

185x2x3
155x5

Haven't been doing these consistently enough.

Impromptu WOD

3 rounds of:

10 DLs with 90# dumbbells
10 hang power snatches with 40# dumbbells
20 pushups

Tough one! Especially after doing C&Js. Wanted to make the snatches for 15 reps, but my shoulders were trashed.

Dumbbells are a nice change of pace from the barbell.
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Old 11-01-2008, 08:19 AM   #9
Tim Luby
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10/30-10/31

10/30
Rest

10/31
Stairmaster intervals
30 seconds on highest setting (20), 30 seconds on setting 8. 5 rounds

Sore and tired the past few days. Taking it easy, may rest again today.
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Old 11-02-2008, 07:24 PM   #10
Tim Luby
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11-2-08 Tabata circuit

With Tabata protocol, 8 rounds of:

45# thrusters
heavy bag
Box jumps
pushups
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