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-   -   The Mutation from Man to Machine... (http://board.crossfit.com/showthread.php?t=35937)

David Schneider 08-18-2008 03:36 PM

The Mutation from Man to Machine...
 
Hello all...

I've been rocking CF since Mid-March and finally decided to start up the log.

I'll let you in on the last few days to start, and hopefully I'll consistenly update :D

A little background on yours truly... I've lost about 80# in the last few years, 30# of which has been since starting CF in Mid-March. My current stats are like so - 24yo / 6' / 183#

8/15/8

Warm-Up:
3x5 40# weighted Ring Pull-Ups
Gymnastic Work
Tabata Sprints
Tabata Anchored Sit-Ups

WOD:
3 Rds
7 - Hang Full Squat Cleans @ 125#
7 - 40# Weighted Ring Dips (holding a 40# DB between your feet while ring dipping is an extra WOD in and of itself :eek:)
7 - Burpee Double Pull-Ups (burpee transition to two consecutive pull-ups instead of one)

Time - 18:10 (not a good time on this one, just gassed for some reason... Those burpee double pull-ups killed my hands, I was jumping up to the 2x4 rafters in the garage, so it's not the kindest surface for such an exercise...)

8/16/8

WOD: 50 HSPU's for time.

Time - 4:59

I rocked out 19 consectutive HSPU's to start off... That's my new PR! My previous was 15, so I smoked it! It wasn't too long ago that I couldn't even do ONE of these, now 19 in a row. Pretty pleased with that. But as you can see, after those first 19, I had to chip away about 4 or 5 at a time.

David Schneider 08-18-2008 03:42 PM

Re: The Mutation from Man to Machine...
 
8/18/8

WOD:
3 Rds
5 - 70# DB Bench Press
10 - Double KB Cleans to Thrusters (1.5 pood KB's)
15 - Unanchored Abmat Sit-Ups

Time - 11:49

Then,

Strict Shoulder Press, 5x5
5 - 95#
5 - 115#
5 - 125#
5 - 135#
5 - 145#

I was happy with these presses today. Although I wasn't feeling my strongest, it wasn't long ago that 140# was my 1RM! So hitting 145# for reps felt great.

Then,

Double 70# Sandbag Shoulder Carry Sprints
1 @ 120 Meters
1 @ 60 Meters

Carrying one 70# sandbag is hard, carrying two is just stupid... :shrug:

David Schneider 08-19-2008 03:57 PM

Re: The Mutation from Man to Machine...
 
8/19/8

Front Squat 5x3
3 - 135#
3 - 155#
3 - 175#
3 - 185# (PR)
3 - 185#

My last set wasn't past parrallel I don't think. It felt high and heavy, but still getting better.

WOD:
400M Sprint
25 - Ring Dips
60M 70# Sandbag Sprint
25 - Clapping Push-Ups
60M 70# Sandbag Sprint
25 - 20# Weighted Pull-Ups
400M Sprint

Time - 15:38

I hit 15 consecutive Ring Dips, which tied my PR. The clapping pushups were brutal after the dips, my goodness... Normally I can mash some clappers but the dips took my thunder away on that one. And the weighted pullups were... just ****ty...

Good WOD overall though.

David Schneider 08-20-2008 04:22 PM

Re: The Mutation from Man to Machine...
 
8/20/8

Deadlift - Single Reps
1 - 220#
1 - 290#
1 - 390#
1 - 430# (PR!) @ 182.6 Bodyweight
1 - 390#

Felt really strong today... I didn't want to push the issue, so I crept back down to 390# for my last rep. Very happy with the lifts today...

20 - Unanchored Abmat Sit-Ups

90 Second Handstand Hold (against wall)

Planche Practice

WOD:

120M 70# Sandbag Sprint
_______________________
3 Rds:
5 - 135# Hang Squat Clean
10 - Big Tire Flips
15 - Box Jumps
_______________________

120M 70# Sandbag Sprint

Time - 11:47

Great WOD. Took me longer than it should, but most things do I guess. I'm getting stronger, leaner, faster, etc... So there is nowhere to go but up!

Then,

3x5 Straight Bar Bicep Curls @ 95#

I know, I know... I haven't curled since I started CF in mid-March, so I don't want to hear any ****!

Hey... If Gant can do em', then I can do em', Damn it! :D

Great day...

Richard Vanmeerbeek 08-21-2008 08:06 AM

Re: The Mutation from Man to Machine...
 
Good stuff man, 2.5 BW deadlift might be closer than you think !

I'd be glad to trade some DL poundage with your HSPU numbers :D

David Schneider 08-21-2008 08:40 AM

Re: The Mutation from Man to Machine...
 
Quote:

Originally Posted by Richard Vanmeerbeek (Post 381150)
Good stuff man, 2.5 BW deadlift might be closer than you think !

I'd be glad to trade some DL poundage with your HSPU numbers :D

Anytime brother!

The HSPU's just seem to come natural for some reason. I went from none to a lot in no time... Best advice for those is to hit the gymnastic work hard and supplement with more presses, low reps, heavy weight. That's what worked for me anyway...

Gant said that Deadlift PR's come in two's (like the Sith :D), and I should be able to hit 450 or so sooner than I think... So I'm going to shoot for that 2.5BW DL here very soon.

-David

Richard Vanmeerbeek 08-21-2008 02:54 PM

Re: The Mutation from Man to Machine...
 
Quote:

Originally Posted by David Schneider (Post 381189)
Anytime brother!

The HSPU's just seem to come natural for some reason. I went from none to a lot in no time... Best advice for those is to hit the gymnastic work hard and supplement with more presses, low reps, heavy weight. That's what worked for me anyway...

Gant said that Deadlift PR's come in two's (like the Sith :D), and I should be able to hit 450 or so sooner than I think... So I'm going to shoot for that 2.5BW DL here very soon.

-David

I need to grease the groove on them again, been neglecting them a lot lately.

Gant is absolutely right, I've had it before. When I hit a deadlift PR, it means I'm really about to PR the week after ! I had it this month again when I really didn't expect it.

David Schneider 08-21-2008 02:57 PM

Re: The Mutation from Man to Machine...
 
Thanks Richard...

I'm going to take your guy's advice and go for it next week!

GTG on those HSPU's buddy, they're just fun as hell anyway :D

David Schneider 08-21-2008 03:14 PM

Re: The Mutation from Man to Machine...
 
8/21/8

I'll give you guys one guess as to what my undeniable weakness is... That's right, The ****ing Back Squat!!!

It doesn't help the matter that the first time I did a free weight Back Squat was about a month and a half ago. So I guess I can't complain too much. I haven't really gone for gold with these yet, I'm really trying to get my form and balance down.

You'll see how bad my squat is here which is reflected by my Weak **** numbers...

20 - Unanchored Abmat Sit-Ups

Back Squats:
5 - 130#
5 - 150#
5 - 180#
3 - 200# (Jim said these sucked balls, and I wasn't even parallel... :shrug:)
5 - 130#

10 - 130# (I really started to get my form on these reps, nice and deep)
10 - 130#

Threw in a 150# Strict Shoulder Press, cause it was there and I wanted to see if I could, and I got it.

Then return to Back Squats:
5 - 150#
5 - 150#

After the 200# Squats, the rest were excellent and deep. Felt good. I have a lot to work on, but I'm confident that I am strong enough to have a good squat, I just need to work the form for a while. I'm looking forward to a lot more squatting in the near future.

**** Squats... They hold my CFT down! :ranting2:

Kimberly Berk 08-21-2008 05:56 PM

Re: The Mutation from Man to Machine...
 
Quote:

Originally Posted by David Schneider (Post 381623)
8/21/8

I'll give you guys one guess as to what my undeniable weakness is... That's right, The ****ing Back Squat!!!

**** Squats... They hold my CFT down! :ranting2:

Hey, you know what would really help your squats? Doing Karen (150 wall balls) :rofl: It's fine that I'm the only one that knows why thats funny.

Seriously, you've had a great CF wod week... don't beat yourself up over the back squat! Yay DL PR!!! Keep on it! I'm checking in to see what you're up to!


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