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Nicholas DaSilva 09-09-2009 11:38 AM

Nick B's Workout Log
For a long time now, better part of 17 years, I have kept most of what I've done in my physical training pretty closely guarded. Not to be secretive, not for fear of judgment and/or critique but merely because it felt like it was such a integral part of who I am that I did not want to let many in. I was a competitive swimmer for as long as I can remember until a busted and torn rotator cuff (mostly my fault from overtrainning) lost me an athletic scholarship into the last half of my first semester which lost me the only ticket I had while attended college. My grades certainly did not help me get into school. I found CrossFit years later while serving in the Navy as a Military Police officer and Mobile Security Forces Operator but I did not try one workout until It was a good year after I had gotten out and started LE work for the government. This is now a passion. I cant think of much else or of even wanting to do much else than this. I need help and guidance due to my inexperience in this sport. My competitive streak has flared up with a vengeance and all I have in my mind is competiing. Ill do just about anything and everything to get my body up to par. Whatever I have to eat (or not eat) and whatever pains I have to endure...I can endure alot of it. I will be posting my log and progress as well as my current numbers, stats, weight and diet. If you have something constructive to say, by all means do so. I welcome the help. Also, I am posting Oly lifts on for all to criticize. All i ask from anyone who comments...dont be inappropriate and/or unnecessary. I am a Level 1 certified Instructor and CrossFit Nutrition certified as well as NSCA and coach intermittently at CrossFit Affliction in Fort Lauderdale, Fl. An awesome gym with a great crowd and amazing owners. I love this CrossFit community and it seems we are in it both to push ourselves but also to help others find that push as well. Help me out.

- Nick B. :super:

Nicholas DaSilva 09-09-2009 11:46 AM

Re: Nick B's Workout Log
Height: 5'7"
Weight: 170
Bodyfat: 8%(roughly)

Diet: Zone/Paleo(strict at the moment), 16 blocks 2x fat.

Favorite WOD: Eva/Helen (a toss up) and anything with muscle-ups or kettlebells.
Favorite Lift: Snatch

Least Favorite WOD: None
Least Favorite Lift: Squat Clean

"Fran": 3:32(D/Q time due to 1 missed rep)

"Filthy Fifty": 21:20
"Helen": 8:24
"Cindy": 32 Rounds
"Murph": 32:47
"Annie": 8:02 (My double unders were terrible at the time)

"Christine": 14:32
"Diane": 21:16
"Badger": 30:45
"Nate": 10 rounds (Rings broke mid WOD and didn't have anything else)
"Eva": 37:26

30 MUs for time: 14:10 (quite grueling at the time since I had just recently gotten my first muscle-up)
Crossfit Total: 815(updated from most recent total), Squat: 315, Press: 155(pr), Deadlift: 345

Lifts: (These are 1RM)
Squat Clean: 195

Clean & Jerk: 185
Bench Press: 275
Deadlift: 375
Back Squat: 320
Front Squat: 245
Shoulder Press: 155

Power Clean: 195
Thruster: 175
Snatch: 115

OHS: 135

5K Run: 23:22
5K Row: 21:18
1K Row: 3:40
500M Row: 1:26

- Nick :super:

Nicholas DaSilva 09-10-2009 10:41 AM

Re: Nick B's Workout Log
Todays post is for yesterdays WOD:

3x1 Deadlifts for 1RM
1. 355
2. 375
3. 385 New PR!!!

On my way to the 400 mark,

Met-con for yesterday was:
5 Rounds for time:
12 Wall Balls
40M Farmer Carry (w/ 50lbs) I used two 1.5pood KBs

Final time: 5:01 (just missed the 5 min cut) unbroken.

Here is my youtube link: WFS,

Today is a rest day. Start it again tomorrow.

- Nick :super:

Nicholas DaSilva 09-12-2009 10:09 AM

Re: Nick B's Workout Log
Didn't log my WOD for yesterday but this was it:

7 Rounds for Time:
4 Pull-ups ( Did all chest to bar)
6 Burpees
8 Deadlifts @ 225lbs
30secs rest between rounds.

Total time was 10:59 (minus 3mins of total rest= 7:59)

- Nick :super:

Nicholas DaSilva 09-12-2009 10:10 AM

Re: Nick B's Workout Log

5x400M Runs (Sprints rather)

1. 1:23
2. 1:20
3. 1:21
4. 1:21
5. 1:17

It was important for me to rest at least 3 mins and no more than 5 at any given set. They all felt pretty solid.

- Nick :super:

Nicholas DaSilva 09-13-2009 08:38 AM

Re: Nick B's Workout Log
Rest Day and IF day. A good solid IF for me starts at me finishing my last meal of the day at around 1pm and I dont eat until the next morning. Roughly about 17 to 18 hrs depending on the last meal. This works for me.

- Nick :super:

Nicholas DaSilva 09-15-2009 03:49 PM

Re: Nick B's Workout Log
Yesterdays, Monday, 09/14 was:

5x5 Squats @ 60-70% weight
1. 225
2. 225
3. 225
4. 255
5. 255

5 Rounds for time:
8 Jumping Squats (a foot over reach)
10 Sit-ups, weighted (20lbs)
12 Pull-ups

Final time: 6:54

- Nick :super:

Nicholas DaSilva 09-15-2009 03:50 PM

Re: Nick B's Workout Log
Todays, 09/15/09:

5x5 Push press @ 70% weight

1. 135
2. 135
3. 135
4. 155
5. 155

100 Burpees for time: 5:54

- Nick :super:

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