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Old 01-26-2009, 07:00 PM   #31
Frank Dennis
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Re: Frank D.'s Log - Zero to Hero, Or Something Like That...

Saturday, 24 January 2009

My first date with Fran.

What a mean she is.

This WOD was kind of humbling, actually... I mean, I know I've been making great progress, but it probably did my ego good to see how far I have to go.

I was expecting to do this in ~7:00.

My time was 10:41.



Monday, 26 January 2009

Hang Power Cleans
115-125-135-140-140-140-142

I had a hard time with this, for some reason I couldn't get the hip drive down right. Next time!
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Old 01-28-2009, 07:42 AM   #32
Frank Dennis
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Re: Frank D.'s Log - Zero to Hero, Or Something Like That...

Tuesday, 27 January 2009

ForgedFit was closed today, as the sky dumped 10" of snow on us and the streets were choked with traffic and accidents. So, I got on these boards and found the PDF of bodyweight WODs. Don't have a pull-up bar at home, so I did the first one I found which didn't involve them.

I scaled this a bit, because I knew if I tried to do 50 push ups, I'd have to rest so much it'd kill the intensity.

3 Rounds for Time of:

30 Push Ups
30 Sit Ups
30 Squats
(The first round, I did the Rx'd 50 reps of sit ups and squats)

12:23

I hope the gym is open today; somehow, I never seem to be able to hit as high of a level of intensity when working out on my own. I expect, as I continue with CF, that'll come in time.
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Old 01-30-2009, 12:26 PM   #33
Frank Dennis
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Re: Frank D.'s Log - Zero to Hero, Or Something Like That...

Wednesday, 28 January 2009

So, more snow fell, and the gym was closed on Wednesday, too. I did another BW WOD at home. I scaled it a bit because I doubted I could do the full one in a decent time.

100 Burpees
7:59

I still wouldn't call that a decent time, but next time I'll go for all 150.




Thursday, 29 January 2009

This is our "active rest day" at ForgedFit, but since we missed two WODs, we went ahead and did one in addtion to our skill work. This worked out well for everyone else, but I was the only non-slacker on our closed days, and I think that might've affected my performance. Or it's just an excuse. LOL

Lots of practice on OHS and HPS, then a scaled "Nate":

AMRAP in 20 minutes of:
4 Pull-Ups
4 Decline Push-Ups
8 1.5 pood KB swings

12 Rounds Completed

I'm not at all happy with this performance; but you win some, you lose some. My grip was crap after all the snatch practice, and I had a really hard time keeping hold of the KB. Eventually, my coach switched me to the 1 pood KB.
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Old 01-30-2009, 08:14 PM   #34
Frank Dennis
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Re: Frank D.'s Log - Zero to Hero, Or Something Like That...

Friday, 30 January 2009

"Isabel," Scaled:

95lbs Snatch, 30 reps

7:56

Considering this is the first time I've done this with weight, and only learned the snatch yesterday, I'm pretty happy with this. The guy I WODed with on this (is that a verb?) only beat me by 11 seconds and he's got, like, 40-some pounds on me. Once I get the balance down, I'm sure I'll be able to do this with a bit more weight and still beat the time.
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Old 02-06-2009, 04:43 PM   #35
Frank Dennis
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Re: Frank D.'s Log - Zero to Hero, Or Something Like That...

Ok, so I haven't posted in a while to my log; I post to my affiliate site, and beyond the whiteboard, and yeah, this falls behind.

Anyway...

Saturday, 31 January 2009

"Tabata Something Else"

Pull-Ups: 46 (12 best interval, 3 worst)
Push-Ups: 52(14 best interval, 3 worst)
Sit-Ups: 62 (9 best interval, 6 worst)
Squats: 86 (13 best interval, 8 worst)

Total: 246

Not bad for two months of CF and no fitness background.



Monday, 3 February 2009

Press 95-115-117(failed… grrr…)
Push Press 115-125-125
Push Jerk 95-105-115

That push jerk should’ve been higher, but I’m still getting the movement down. Cest la vie.

Coach OK’d me beginning a Starting Strength cycle, which is awesome! Thanks boss.



I had to have two teeth extracted; that was fun. So, my next workout wasn't until today, which was my first SS routine:

Friday, 6 February 2009

Back Squat(3×5) 155-155-155(4)/150(1)
Shoulder Press(3×5) 95(4)/85(1)-85-85
Deadlift(1×5) 245

Drinking a gallon of milk isway easier than I expected, and I expected it to be pretty easy. In fact, it’s easier than drinking a gallon of water per day, weirdly.
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Old 02-12-2009, 10:52 AM   #36
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Re: Frank D.'s Log - Zero to Hero, Or Something Like That...

Another big gap, 'cause I'm keeping too many logs. Not getting much feedback on this, so I'll probably just keep up my Beyond The Whiteboard and ForgedFit logs... this wil probably be my last post here for a while.

Monday, 9th February 2009

Day 2 of Starting Strength:

Back Squat 155-155-155
Bench Press 125-125-125
Strict Pull Ups 5-5-5


Tuesday, 10th February 2009

I’m liking CFSB

Deadlift 225-245-255 (DL 5 rep PR!)

15-12-9 For Time:
115lbs Hanging Power Clean
Box Jumps

8:44

The box jumps were easy. The HPCs I SUCKED at; I had to break the 2nd and 3rd rounds up so much, it had to add at least 3 minutes to my time. Bollocks.

Well, still… it’s the heaviest HPCs I’ve done for reps, and right on top of the deadlifts. So, maybe not *so* bad after all. Could’ve been better, though.


Wednesday, 11th February 2009

1.5 pood kettlebell
11 swings
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