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Old 02-11-2009, 11:37 AM   #1
Gabriel desGarennes
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Gabe finally writing it down.

I've been using doing this for some time, but been going at it full bore since aug 08' when i went to the lvl 1 cert.

Never really been one to keep good records. But after going to the barbell cert this weekend and getting a log for weight training i thought i might as well start a log here.

So ill just catch up to last weekend.

Sat at the cert i learned the low bar back squat, and did work sets of 5 @ 225. My previous numbers for high bar were 265 x 5.
Also benched for 3 sets of 5 @ 225. And pressed for i believe 150 x 5. ( damn things were in kilos and im not used to using anything but lbs)

Sunday at the cert we deadlifted and power cleaned. Not sure what my deadlift numbers were, but it was fairly close to my 5 rep max which was 355. I cleaned roughly 195 for 5 sets of 3, my 3rm was 215.

Monday @ the gym i practised my low bar back squat. And did 3 sets of work at 275 (PR) then, feeling froggy put up 4 reps at 285.

After working with some clients i did a half cindy 11 2/3 rnds in 10 minutes.

Yesterday, (tuesday) I worked up to a work set of 365 x 5 deadlift ( PR)

And then cut our wod in half to keep it around 10 minutes.
It turned into
25 WB @ 20ln
250m Row
25 Press @ 95lb
250m Row
25 SDHP @ 95lb
250m Row
25 Burpees
10:32
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Old 02-11-2009, 12:23 PM   #2
Gabriel desGarennes
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Re: Gabe finally writing it down.

A few random things i know off the top of my head.
Fran 4:13 ( Done it twice first time was 7:29 4 months earlier)
Helen 9:28
Jackie 7:15
Kelly 30:08
Filthy 50, 23:20

Max Consecutive Kipping Pullups 39 ( Months ago sure i can do more now)
Max Muscle Ups 1... need to work on these

Lifts
365 x 5 DL
285 x 4 ( after my actual worksets of 3 sets @ 275)
160 x 5 Press
225 x 5 Bench
215 x 3 Power Clean
115 x 5 OHS

Current stats are. 25 years old. 6' 1 " 191 lbs (No shoes, gym shorts + shirt).

Weaknesses,

Long distances ( havent ran anything over a 5k since crossfit)
5k Row = 20:34
Hand stand Pushups, i can do about 12 in a row but after that its singles. JT took me 17 minutes...

Muscle Ups, mostly a form problem but i can only do one at a time
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Old 02-12-2009, 09:51 PM   #3
Gabriel desGarennes
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Re: Gabe finally writing it down.

Warmup and some gymnastic skillwork.

3 sets 285 x 5 Low Bar back Squat. ( actually a PR for a set of 5 and all sets felt real good going to do 290 next time)

Then worked with a client on their cleans.

Then Elizabeth RX 10:10
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Old 02-13-2009, 09:39 PM   #4
Gabriel desGarennes
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Re: Gabe finally writing it down.

Well i didnt want another heavy day, but my affiliate had a Crossfit Total during our monthly party sooo...

After doing 3 sets of 285 squats and elizabeth yesterday it was more lifting today...

got 890.

315 Squat PR
165 Press ( Less than PR but shoulder was hurting)
400 Dl PR
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Old 02-13-2009, 10:50 PM   #5
Gabriel desGarennes
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Re: Gabe finally writing it down.

oops 325 not 315
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Old 02-16-2009, 09:28 PM   #6
Gabriel desGarennes
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Re: Gabe finally writing it down.

Somewhat sick and have a nasty cough. Dunno when it started but its definitely been getting worse.

Came in today and did 3 sets 5 @ 290 squat
then 3 sets of 5 @ 135 press.

Im not really sure why my press numbers have gone down so much after the barbell cert. Im just not getting the hang of this layback business.

Coached some classes then did a nice short one

5 rounds
195 (BW) Power cleans x 3
5 Pullups 45lb vest

6:33

Going to have to try this one with a dumbell instead of the vest. Took entirely too much time putting it on and taking it off.

My back still isnt full recovered, i think i set it back a bit doing total the other day. Hopefully ill be able to keep lifting and making progress with it hurt.
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Old 02-17-2009, 09:58 PM   #7
Gabriel desGarennes
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Re: Gabe finally writing it down.

Warmup row, some good mornings, pullups, ring dips, good morning, ohs and then

Cindy

22 2/3 rounds

a Pr for me by 4 rounds WITH a hurt back. Definitely would have gotten more if back pain wasnt a factor. But surely content with the improvement in gymnastics while making huge strength gains
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Old 02-18-2009, 10:34 PM   #8
Gabriel desGarennes
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Re: Gabe finally writing it down.

Back hurt today, but i got my new lifting shoes in the mail and had to try them out.
warmup 400m run goodmornings, burg warmup, joint articulations then another 400.

Then worked up to ..
got a pr set of squats

295 x 5 for 3 sets across.

not feeling much else so i worked on hspu with the paroulettes for about 20 mins.

damn those make hspu alot harder
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Old 02-20-2009, 09:49 PM   #9
Gabriel desGarennes
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Re: Gabe finally writing it down.

Worst day in the gym in a looong time. Maybe time for a backoff week. Not really sure if ive taken more than a 2 day rest since last summer. I really dont think i have and it might be catching up to me.

Did warmup
3 rounds
10 pullups ( about 10 open callouses blisters from cindy = ouch)
10 ghd
10 ring dips

burg warmup

then the plan was the following

5 rounds

10 Wall Ball 20lb
10 p clean 135
10 ghd
10 30 " box jumps
10 KB swings 50lb

2.5 rounds in my back started hurting too bad, to continue. I wanted to, but i could do 1 rep at the time and wincing. Figured it was smart to stop.
just under 10 mins

Very frustrating, ive got a nasty cough, my hands hurt, my back is somewhat reinjured and ive got a wierd pain in my tricep.

Afterwards i decided to do a few power cleans since i didnt finish my wod. MY back had stopped hurting by this time.

did
135 x 3
185 x 3
195 x 3
200 x 2 ( failed last attempt )
200 x 1 Failed twice and called it

someone else at the gym went for a block run, and i joined them. .75 miles untimed.

The goal tomorrow was a SS day. I'll see how i feel. A backoff week may be in the works whether i want it or not. If i dont feel it in my warmup for my squat im just going to go home and beat my head against the wall.

I've never stopped mid wod before, and today just really broke my heart.
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Old 02-21-2009, 11:18 PM   #10
Gabriel desGarennes
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Re: Gabe finally writing it down.

Back felt great today, dunno what the deal was.
Today was a strength day.

3 rounds CFWU

1x burg warmup

Squats were meh, 300 x 4, 300 x 4, 300 x 3. Was going for 3 sets of 5 but it wasnt happening. Didn't want to lower the weight to the 295 i did wed. Hopefully next time i squat ill get the sets across.

press 3 sets of 5 @ 145, will go to 150 next time. STILL not feeling this layback business. But i'll stick with it.

Went easy on the deadlift today, didnt try and add weight to my 5rm. Did 365 x 5, and since it went up pretty easy ill continue loading next week.
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