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-   -   Lifting Heavy, Running Fast, Eating Well (http://board.crossfit.com/showthread.php?t=49852)

Lawrence "Bo" Boland III 08-11-2009 03:17 PM

Lifting Heavy, Running Fast, Eating Well
 
Once upon a time, I had a log for when I was doing SS... but I gave up on SS due to lack of motivation. However, for the last 8 weeks, I've been doing the CF Mainpage WOD's with my friend Jenn, and I'm pretty proud of our progress.

Sooo, I decided to get a log going again... and hopefully it is more permanent.

Some current stats (to look back at someday):
Deadlift 1RM - 320lbs
Squat 1RM - 265lbs
Press 1RM - 95lbs
CFT (done before some of the 1RM PR's): 655lbs
Front Squat 3RM (haven't done 1RM yet): 175lbs
5K: 29:15

Today was our first repeat WOD since we started...

Cindy
AMRAP 20min (we scaled to 15min) - 5 Pull-ups, 10 Push-ups, 15 Air Squats.
Result: 14 rounds + 5 Pull-ups and 6 Push-ups (PR)

(after 4 rounds, switched to Beginner Pull-ups and Wall Push-ups). Previous PR was 7 rounds (switched Pull-ups and Push-ups at 4 rnds too) in 10 mins (this time I was at 9.5rnds at 10mins).

Jenn crushed her PR too :)

Mike Kerce 08-11-2009 04:29 PM

Re: Lifting Heavy, Running Fast, Eating Well
 
sweet! looking forward to following your log.

Lawrence "Bo" Boland III 08-12-2009 04:09 PM

Re: Lifting Heavy, Running Fast, Eating Well
 
Clean & Jerk Ladder
1st min do 1rep, 2nd min do 2reps... go until you can't finish the amount of reps for that minute.
Result: 9 Rounds with 65lbs

This was a weird one for me. I'm not entirely confident in my cleans because I can't rack it quite as well as I should be able to... but 65lbs was too light for cleans. On the other hand, it was pretty heavy for the jerk part... so I guess it evens out? :)

Lawrence "Bo" Boland III 08-12-2009 05:22 PM

Re: Lifting Heavy, Running Fast, Eating Well
 
I guess I should have also said that today I also did some hang-clean practice after the WOD, to practice getting the bar to land on my deltoids.

I also did my Generic Warm-up which includes:
10 Shoulder Passthroughs
20 Back Extensions
10 Air Squats
20 Sit-ups
10 OHS with PVC
10 Sampson Stretches
+ My weakness at the moment (I declare SP my weakness, and since this WOD was the Push Jerk, I didn't do it in the warm-up).

Gordon Cooke 08-12-2009 06:34 PM

Re: Lifting Heavy, Running Fast, Eating Well
 
Good to see you started a log Bo. Your lift PRs are pretty similar to mine. I also did starting strength for a while. I look forward to following your progress. Good luck.

Lawrence "Bo" Boland III 08-13-2009 03:22 PM

Re: Lifting Heavy, Running Fast, Eating Well
 
Gordon, nice to have you... I'll watch your log as well :)

Thursday August 13th
Warmup: 10 Shoulder Passthroughs, 20 Back Extensions, 10 Air Squats, 20 situps, 10 OHS w/ PVC, 10 Sampson Stretchs, 10 SP 65lbs

10k Run - (I did 5k, still not ready for the big daddy).
Ran 30:55 ... felt horrible. Cindy on Tuesday really rubberized my legs. I felt out of breath, don't get me wrong, but my limiting factor today was definitely my legs. Also got a pretty bad side stitch just past mile 1.

Lawrence "Bo" Boland III 08-17-2009 07:02 AM

Re: Lifting Heavy, Running Fast, Eating Well
 
Fri/Sat/Sun
Rest

It may be odd to start a log, only to have 3 consecutive days of rest follow... but I assure you, it was needed. This is the most that me and my workout partner have rested in the 8 weeks we've been doing the main page WOD's, and it was nice. She was out of town, which was one of the main reasons of doing it... but I feel like a million bucks today :)

I've decided to take my Paleo eating ways to the next level. I'm cutting out dairy for the next couple of weeks to see how my performance, weight, and general well being are (I really love whole chocolate milk, so this could be tough).

Tonight is "Nicole"... and we've done this one before, so we'll see if I get a new PR.

Mike Kerce 08-17-2009 07:32 AM

Re: Lifting Heavy, Running Fast, Eating Well
 
good luck, Bo! have you tried almond milk? i don't drink alot of milk but my wife drinks it and it's actually pretty good, and so long as you get unsweetened, i'm pretty sure it's paleo friendly. best of luck on Nicole as well...i've never done that one.

Lawrence "Bo" Boland III 08-17-2009 07:36 AM

Re: Lifting Heavy, Running Fast, Eating Well
 
Quote:

Originally Posted by Mike Kerce (Post 645682)
good luck, Bo! have you tried almond milk? i don't drink alot of milk but my wife drinks it and it's actually pretty good, and so long as you get unsweetened, i'm pretty sure it's paleo friendly. best of luck on Nicole as well...i've never done that one.

Hmm, never tried almond milk... I bet I can find it at Trader Joes (which is right across the street from my house). Worth a try :)

Lawrence "Bo" Boland III 08-17-2009 09:01 AM

Re: Lifting Heavy, Running Fast, Eating Well
 
In an effort to track my food a little more closely, I'm going to try to do daily fitday.com logs.

http://fitday.com/fitness/PublicJour...lawrenceboland (WFS).

I've never been good at tracking food 100%... it just seems to time consuming... but I'll try hard this time :)


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