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[B]2009 06 21

Rest Day[/B]

[B]Steve[/B]…“Built a set of parallettes”! Outstanding. I’ve had the parts sitting in my garage for several months now. Maybe I’ll work on those today as a Father’s Day gift to myself.

I will be starting [B]CF Strength Bias[/B] tomorrow. Here’s my day one plan:
[B]Back Squats[/B] 3 x 5 @ 220/235/245
[B]Metcon[/B] - Tabata push ups and Tabata sit ups
[B]Gymnastics/Skills Development[/B] - Double Under practice

[B]Planning Notes[/B]
1. The shorter Metcons will concentrate on push ups, sit ups, and running. For the midweek Metcon I’ll modify a main site WOD. The exception is that this Thursday, I will do a practice PFT to see where I stand and where I need to go.
2. I am considering replacing front squats with power cleans. I have developed a good bit of power and I want to keep it.
3. Gymnastics/Skills Development list includes: pull ups, double unders, clean & jerk (light weights), snatches (light weights), hand stand push ups (and hand stands for that matter), muscle up progressions, Turkish get ups, and L-sit progressions.

[B]Scott[/B]…A few questions about CFSB
1. How much do you rest btwn heavy sets? I have been using 5 min. I am thinking I can cut that down to 3 min with ascending sets versus sets straight across.

2. Under the heading “Recoverability is key, so back off after a PR”, it reads, “As tempting as it is to continue piling on the weight when you feel good, a 5- or 10-pound PR is where we stop. Once you hit the PR, you’re done for that day even if you feel great.” And then a little further down the page, “So, if the protocol calls for 5 sets of 3 reps and you hit your PR on the third set, walk away.” I understand the principle, but why would I program my sets so that I PR’d on my third set? Why not plan it so that the PR attempt occurred on the last set? The article’s example doesn’t quite make sense.

3. By cycle 3 do you mean that this is your third run through the entire 7-8 week program or are you starting your third week? Just curious.

4. I don’t understand what‘s supposed to be going on during weeks 7/8. The table does not make sense. Can you clarify?

[B]Father’s Day Broccoli[/B]
:broc::broc::broc::broc:

and a

[B]First Day of Summer Pepper[/B]
:pepper:

[B]BTW[/B], the fifth broccoli still hasn't made it back to work. Just got a collect call from him. Apparently, after a bit a of a night on the town with the other broccoli guys, he woke up naked, in a ditch in Mexico. Can't remeber how he got there or what happened and the other broccoli aren't talking. He had to go to the American Embassy for help to get home after spending a night in a Mexican jail. Some people's broccoli!

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Thanks Scott The wod's are not of my making they come from the Chesterton
affiliate. I wanted to try the pullup wod from the main site today but I knew after the first round that I would need to be timed with a sun dial in order to record my time.
I made the first round as rx droped to 25# on the 2nd and never made it and I gave up after a few more shots at it

Chesterton WOD 6/21/09

100 burpees for time 12:58

m/54/183

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Hey All,
Finally back from a crazy two weeks of traveling and CrossFit. Just a quick post cause I really need to hit the sack. Nice work everyone has been doing.
[B]Highlights; [/B]- Worked out at Guerilla Fitness or Crossfit Montclair , NJ
- Worked out at Crossfit MPower in Bernardsville, NJ (3 days last week), getting up at 4:30am EST was pretty tough coming from the West Coast.
- Completed my L1 cert in Aromas today!
- [B]PR’d Fran [/B]by 1 second; 7:54, not only a PR but they were pretty strict about form, had to do a few extra reps to get the work done.
- Did my [B]first muscle up ever [/B]thanks to the one on one coaching from Jason Kalipa, ripped a few more off once I figured out the technique. Had to get off the rings to give others a chance. :)
- Learned how to improve my shoulder flexibility.
- Met all the CF Sonora boys at the L1 cert
[B]Low lights;[/B]
- Leaving at 4am getting and stuck at the airport in Philly and flying many hours without good nutrition. At least on the way back I prepared my own food so that would not happen again.
- Didn’t realize I signed up for my L1 cert on Father’s day, my kids were bummed but understanding.
- Learned my shoulder flexibility sucks…hence my OHS and a few other overhead lifts where you need good flexibility suck too, but at least I came away with some really good tips on how to improve it.

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Thursday Rest

Friday felt like repeats so planned on four x 1/2 mile. Did a thorough warm up and a lot of stretching, esp. in the ham and glutes. Slow jog 6.0 for 2 min followed by 2 min walk then three x 4 minutes @ 8.0 (7:30/mi pace) with a 4 minute walk in between. Could bring myself to do the last one.

Sat took the training wheels off at the squat rack. 5 x 5 with 225#. Good depth, butt to a 12" box.

Sunday after church when to the stairs for 20 rounds. Hot and very humid. Got a bit lightheaded towards the end.

Calfs are sore today. Good thing Monday is my yoga day.

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Double post... sorry

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[QUOTE=Charles Pyke;611262][B]
[B]Scott[/B]…A few questions about CFSB
1. How much do you rest btwn heavy sets? I have been using 5 min. I am thinking I can cut that down to 3 min with ascending sets versus sets straight across.

2. Under the heading “Recoverability is key, so back off after a PR”, it reads, “As tempting as it is to continue piling on the weight when you feel good, a 5- or 10-pound PR is where we stop. Once you hit the PR, you’re done for that day even if you feel great.” And then a little further down the page, “So, if the protocol calls for 5 sets of 3 reps and you hit your PR on the third set, walk away.” I understand the principle, but why would I program my sets so that I PR’d on my third set? Why not plan it so that the PR attempt occurred on the last set? The article’s example doesn’t quite make sense.

3. By cycle 3 do you mean that this is your third run through the entire 7-8 week program or are you starting your third week? Just curious.

4. I don’t understand what‘s supposed to be going on during weeks 7/8. The table does not make sense. Can you clarify?[/QUOTE]

Charlie,

1. It depends. When you're starting out, 3 minutes is probably plenty. When you get to the point where you're attempting to set a PR for reps every week, 5 minutes might seem too short.

2. You're right, this is a bit confusing. I know some people have programmed it to hit a PR on their second of three sets or 3rd/4th of five sets in order to reduce the total volume for the day and to make recovery easier, and this is the only situation I can think of that makes sense. Frankly, I have yet to hit a PR, other than the 1 rep max testing week, where I really felt like loading up the bar with more weight and going again. It's hard to hit a 3 or 5 rep PR after doing 2 or 4 heavy sets prior to that.

3. & 4. I know the layout they present in the article makes it look like an 8 week program, but I consider it to actually be 6 weeks, which is what I've just started my 3rd cycle of. My interpretation of the article is that weeks 7 and 8 are transition weeks into the next cycle, and actually overlap with week 1. Basically, rest a week and start in again with week 1, or just start in again at week 1.

They're a bit unclear about it, but I think most people are going to need to back off the loads (reset) before starting in again, assuming they've been pushing the envelope and setting weeks PR's for reps. I just started my 3rd 6 week cycle yesterday with back squats by just continuing where I left off before testing my 1 rep maxes, and reality struck. My planned 5 rep PR ended up being basically a curtailed set of 3 at about my 3 rep max from 2 weeks ago. I think I should have backed off about 5% to 10% from where I left off.

Don't be too aggressive at the start. It'll seem easy at first, but when you start trying to set PR's on 3-4 lifts/days every week, it becomes quite difficult.

I don't know if you've seen this thread (WFS):

[URL="http://board.crossfit.com/showthread.php?t=42787"]http://board.crossfit.com/showthread.php?t=42787[/URL]

It is a Q&A forum to ask questions of the authors, Kempie, Bingo, and Jeff Martin. There is a lot of good information, although its kind of a long thread.

Your first day looks good! Remember, much of the "volume" and difficulty is in the high rep sets. For your plan, I'd probably do your BS high reps on your power clean day. They are really hard done with my back squat day and I haven't been able to equal my load/reps from Cycle 1 when they were paired with the lighter front squats.

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[QUOTE=Terry Dickman;611545]Hey All,
Completed my L1 cert in Aromas today!
- [B]PR’d Fran [/B]by 1 second; 7:54, not only a PR but they were pretty strict about form, had to do a few extra reps to get the work done.
- Did my [B]first muscle up ever [/B][/QUOTE]

Welcome back Terry. Congrats on the Lvl 1, Fran PR, and especially that MU!

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[B]6/21/2009[/B]

Took advantage of Dad's Day to do a leisurely and rather long workout.

CFWU x 15 x 1 round, plus 1 MU + 5 ring dips x 6

Snatch Balance:
44x5; 94x5; 104x1; 114x1; 124x1; 134x1 (failed)

Starting Cycle 3 of CFSB:

Back Squats: 44x5; 134x5; 184x3; 204x2; 226x5; 246x5; 266x3 (hard, didn't even attempt reps 4/5):mad:

High Rep BS: 214 x 13

Met Con: "Helen" (run 400, 21xKB Swings @ 1.5 pood, 12 pullups, 3 rds)
Time: 10:47 (10 sec faster than March, but goal was sub 10:00, need to get those swings unbroken or start running a lot faster)

Muscleups: 3x3 strict (probably a bit of kip on last set)

Handstand holds against bar in rack, about 2:00 total.

Slackline practice on my son's new slackline. No way I could have stood on that piece of webbing without my two poles to hold onto.

Later: Summer Solstice party at our friend's house, an annual tradition. A bit too much homebrew!

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[B]2009 06 22[/B]

WU: ~1800m jog/run, 2XCWU (to hot/humid for third time through)

[B]Back Squat[/B]
WU: 2x45x5, 90x5, 130x3, 175x2
Working Sets: 220X5, 235X5, 245X5
Weirdly 220 and 235 felt heavy. With 245, I felt pretty good. I think the heat/humidity has a lot to do with how difficult lifting (or any exercise) feels. By the last set, I was making myself sit in front of a fan and drank icy cold water during the rest.

[B]Tabata Pushups:[/B] 21/0, 7/2, 3/3, 3/3,2/3, 0/5, 2/3, 2/4
Ratio represents regular pushups / knee pushups.

[B]Tabata Sit Ups:[/B] 15, 10, 9, 7, 7, 6, 7, 7
Feet anchored, w/o Ab Mat. The USAF standard is “crunches”. I will train with a more difficult exercise, but occasionally test to make sure I can max this area for my PFT.

My strategy on Tabata intervals will be to go at max effort.

[B]Double Under practice.[/B] Getting better. A little clumsy a first. Still doing single hop-DU-single hop-DU. Best was 18 DU’s. New record for me.

[B]Scott[/B]…Thanks for your help. Think I’ll play the rest btwn sets by ear. I’ll use 3 or so minutes earlier in the workout and definitely go to 5 for PR attempts. My two SS workouts with follow on WODs the day after may have already pushed me a bit too much. Feeling a little sluggish today.

[B]Steve[/B]…Made my parallettes yesterday. Pretty easy. Sorry I put it off for so long.

[B]Terry[/B]…Welcome home. Yeah, airlines and airports are not the greatest for eating. Awesome Fran. Congrats on that and the Level 1 Cert.


CFSB Broccoli today!

:broc::broc::broc::broc::broc:

The missing broccoli finally made it back to work, today. He showed up with a black eye. We had to use some green make up to cover it up. Maxed out his credit card, lost his car keys, and he keeps getting calls from some girl named "Bambi". Sounds like trouble.

He's the guy in the middle. Can anyone tell he has a black eye? I can't. The make up artist did a really good job. Hope it doesn't run if he starts sweating too much. That'll be embarrassing.

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pullups 16-10-9-9-9-8
DL 220 275 295 305 320 325 pr

sp 115x3 125x3 125x3
pp 125x5 135x5 140x4 F on 5th
pj 115x7 115x7 115x7

100 burpees in 12:00

Terry welcome back and congrats

Scott Allen what is a slackline?