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Search: Posts Made By: Geoff Sallee
Forum: Fitness 05-22-2012, 01:53 PM
Replies: 11
Views: 6,003
Posted By Geoff Sallee
Re: USAW Sports Performance Coaching Cert

I did this course with Coach Bob Takano here in Socal and found it to be extremely informative. It was pretty structured, in that there were lecture periods followed by doing the movements throughout...
Forum: Exercises 10-19-2011, 03:52 PM
Replies: 12
Views: 2,987
Posted By Geoff Sallee
Re: another pullup question= Kip to dead pull or dead to kip

Or just jump up to the top of the pull-up position and lower yourself as slowly as possible. Do these as a strength movement, not in a metcon! I would say 3 sets of 8 reps per session, with full...
Forum: Workout Logs 10-19-2011, 02:17 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

10/18/11
Bodyweight: 205 lbs.

Skill work
Pistols to short bench, 10 per leg.

Strength
Push Press 3x5

155 lbs.
Forum: Workout Logs 10-18-2011, 06:08 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

10/17/11

Sprints:
4x200m Rowing
1) 35.9s
2) 35.1s
3) 38.1s
4) 39.4s

Rowing sprints are awful. I loved it!
Forum: Workout Logs 10-18-2011, 06:03 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

10/15/11

Power clean and jerk, work up to 3 heavy singles
165, 185, 3 singles at 205

Right shoulder was really stiff, so rack position felt off, throwing off my jerk attempts. Power cleans...
Forum: Workout Logs 10-18-2011, 05:54 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

10/13/11
Bench Press
10@135, 8@185, 6@205

Haven't benched in a while, so starting out conservatively. Goal is to do reverse-pyramid style in 6-8 rep range, but need to feel out good starting...
Forum: Workout Logs 10-18-2011, 05:51 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

10/11/11

Snatch High-pulls, work up to heavy triple:
75, 105, 125, 145, 165

165 was probably too heavy, as my form started to break down.

Power snatch, work up to 4 heavy singles:
105, 135, 145, 4...
Forum: Workout Logs 10-18-2011, 05:48 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

10/10/11

4x50m Sprints:
1) 8.75s
2) 7.84s
3) 8.04s
4) 7.91s

Front Squat (Wendler 5-3-1 week 1):
5@170, 5@295, 6@220
Forum: Workout Logs 10-18-2011, 05:44 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

Dang, didn't realize it had been a month since my last post.

I ended up passing the USAW Level 1 Sports Performance coach test, so I'm now USAW certified! Great course, btw. Highly...
Forum: Workout Logs 09-20-2011, 03:07 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/15/2011

Metcon:

21-15-9 of:
Push press, 135#
Burpess
Pull-ups
Row (calories)
Forum: Workout Logs 09-20-2011, 03:04 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/14/2011
Worked on some maxes.
Power clean 1RM: 230# (5# PR)
Front squat: 290# (15# PR)

Felt pretty good, considering I did Murph the previous day. Hoping to get 300+ on front squat with fresh legs.
Forum: Nutrition 09-14-2011, 03:17 PM
Replies: 18
Views: 6,773
Posted By Geoff Sallee
Re: New to CrossFit-> Coming from Bodybuilding

I would be a bit wary of using a NO supplement, simply because it's not needed and might actually decrease performance (e.g. too much pump in the arms during pull-ups). Creatine is a solid supp....
Forum: Workout Logs 09-14-2011, 03:02 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/13/2011

Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

As Rx'd: 59:30
Forum: Workout Logs 09-13-2011, 10:12 AM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/9/2011
Deadlift 2-2-2-2-2-2-2-2-2-2
Rest 60s between attempts

Result: 245-245-245-295-295-295-335-335-355-375

First time going (fairly) heavy on deads in a while. Didn't feel 100%, but my form...
Forum: Workout Logs 09-09-2011, 04:40 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/7/2011
Metcon:
15-12-9-6-3
Power clean, 135#
Bar-facing burpees

Cool-down:
3 rounds, 400m sprint, 200m walk

I felt amazing during this workout and after. Eating strict Paleo has improved my...
Forum: Workout Logs 09-09-2011, 04:27 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/6/2011

Strength: Press 3x5 @ 135

Metcon:
AMRAP in 10 mins of:
3 power cleans @55% 1RM (my 1RM is 225, so I used 125)
5 pull-ups (did them on the rings since the bars were all in use)
10 push-ups...
Forum: Workout Logs 09-09-2011, 04:08 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

9/5/2011

Strength: Front squat 2x5 @ 230#

Metcon:
5 rounds for reps of:
1 minute wall-ball, 20#
30s rest
1 minute cleans @ 135#
30s rest
Forum: Workout Logs 09-09-2011, 03:58 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

8/31/2011
Strength: 3x5 Deadlift @ 305#
Rowed about 3000m after for a cooldown.

Felt pretty strong. I haven't done deadlifts consistently for a while, but I'm adding them back into my strength...
Forum: Workout Logs 09-09-2011, 03:57 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

8/29/2011

Strength: Front Squat 3x5 225#

Metcon:
4 minutes tire sledgehammer swings, alternating hands every 20 reps
4 minutes air squats
Result: 108 hammer swings, 88 squats

Used too light of a...
Forum: Nutrition 08-29-2011, 05:35 PM
Replies: 30
Views: 9,299
Posted By Geoff Sallee
Re: Advice on nutrition

Here, this is the basic Starting Strength protocol:

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
Forum: Workout Logs 08-29-2011, 05:12 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

8/25/2011

AMRAP in 15 minutes of:
5 deadlifts, 185
7 supine ring-rows
9 box jumps, 24"

Result: 6 rounds + 5 deads and 7 ring rows

This is a modified CFFB WOD. Original called for power cleans but...
Forum: Workout Logs 08-29-2011, 05:05 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

8/18/2011-8/23/2011

Vacationing at the CF Affiliate Gathering in Big Sky, MT. Didn't do any WODs due to shoulder injury, but it felt good enough to enjoy some downhill mountain biking and...
Forum: Workout Logs 08-29-2011, 05:02 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

8/17/2011
Behind-the-neck jerk 1-1-1-1-1-1-1

95-135-185-225-245-265-285F

Really wanted 300, but ended up subluxing my right shoulder on 285. Hurts pretty bad now, gonna have to take it easy and do...
Forum: Workout Logs 08-29-2011, 04:59 PM
Replies: 107
Views: 6,655
Posted By Geoff Sallee
Re: Geoff's workout log

8/16/2011
Warm-up: 4x50m sprints (rest as needed), GHRs, box jumps

Back Squat 3x5
255 lbs.

In between sets, max fat-bar pull-ups (working grip): 8-8-7

I had planned to do 285 for this session, but...
Forum: Fitness 08-17-2011, 12:42 PM
Replies: 13
Views: 4,658
Posted By Geoff Sallee
Re: Powerlifting crossover to Oly lifting and vise versa

To answer this part of the question specifically: almost certainly, unless they are very light and efficient at the O-lifts (in which case they're operating close to the limits of their...
Showing results 1 to 25 of 291

 
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