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Old 07-01-2008, 12:36 PM   #1
John Velandra
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John V's Log

I'll post out the protocol over the weekend as it's in my log book, but if I don't start to log it online, I'll probably never do it.

I'll be using a modified ME Black Box. Not a set percentage structure on the periodization, but more so along the conjugated method. I'll be focusing on power lifting and learning the oly movements.

Limiting factors - tweaked back on deads (first time ever) two weeks ago, just getting over that as well as less than consistent intensity. Right shoulder twinge here and there... that's about it.

Yesterdays short WOD
6 RFT
6 burpees
6 pull-ups
7:08 - slow as molasses (yeaaa burpees)

Followed by snatch/ohs practice
45# 3/3
65# 3/3
95# 3/3

Overall poor performance compared to norm, but it'll get better. This was my first wod back
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Old 07-01-2008, 12:39 PM   #2
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Re: John V's Log

W/U
500m row
GHD work
Foam roller & mobility

WOD 5 x 5
Push-press
Warm up 95# x 10
115, 135, 155, 165, 165
felt okay, just not under weight in a while. Normal push-press around 200

Metcon 4RFT
10 MB cleans (used 16kg kb)
200m row sprint
Time 7:20
Sucked in a fun painful way
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Old 07-03-2008, 05:48 AM   #3
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Re: John V's Log

GREAT WOD today.
Had it in mind before I saw the game info and was tickled...

5RFT
5 x 225# deadlift
5 x 30" box (our default)
5 x burpees
6:21 - woohooo!

Followed by:
floor wiper complex up to 155#.
Had to clean it first, get into position
5 x wipers
5 x candlesticks
5 x bench

Great end to the week.

Good luck to everyone at the games!
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Old 07-07-2008, 07:37 AM   #4
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Re: John V's Log

500m row warm-up & mobility work

"Gentle" CrossFit Total - being careful of back due to injury.
Squat (use dynamax for depth)
135/10, 185/5, 225/3, 315/5, 335/1
felt easy going to depth, but haven't done a Back squat in almost two years! Gonna take it easy...

Shoulder press
135/5, 145/1, 155/1
Felt easy, just watching back

Dead-lift
225/5, 315/3, 365/1
Medium weight, just watching back as this is what tweaked on me three weeks ago...

Weighted pull-ups
BW @ 10, 25/1, 35/1, 50/1

Good stuff. Kept it less than M.E. due to first time back...
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Old 07-08-2008, 12:33 PM   #5
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Re: John V's Log

Warm up
500m row
20 x ghd s.u.
20 x ghd b.e.
10 x pull-ups
mobility work

WOD
OHS / Burpees
21 / 3
18 / 6
15 / 9
12 / 12
9 / 15
6 / 18
3 / 21
Time 30:59 - totally spent
Weight: 95#Rx - I used 85#
http://a482.ac-images.myspacecdn.com...ce916448e9.jpg

http://a704.ac-images.myspacecdn.com...08daab45df.jpg
I forgot where I found his little gem but IT SUCKED BAD!!! Too fun! A huge thank you to whoever devised it... mucho fun!
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Old 07-09-2008, 12:00 PM   #6
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Re: John V's Log

Warm-up
Row & Mobility work

WOD - strength work and play (smoked from yesterday)
Group 1
Incline DB Press x 50/10, 65/10, 90/10
DB Row (two DB at same time, bent at waist) - same weight
Box jumps x 5 per round - increasing in height

Group 2
DB Snatches per arm 55/5, 65/5, 80/3
More box jumps

Ring work

Felt beat up from yesterday but hit DB presses easily... even after not having done that in about three weeks!
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Old 07-10-2008, 06:30 AM   #7
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Re: John V's Log

BRUTAL FUN TODAY....

Warm-up - row and mobility work

WOD
10 RFT
10 x dead lifts - 185#
10 x push ups
Time: 12:48

Quick recovery

650m row (Damper 10): 2:18

Great workout
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Old 07-11-2008, 05:23 PM   #8
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Re: John V's Log

WOD
Cleans 4 x 5: 95, 105, 135, 155
Thrusters 4 x 5 95, 115, 135, 155

Felt easy overall... Just not been under weight for awhile.

Felt beat up from the week. It`s been great working out w/ a serious group.

Next week I'll kick it up a notch and put more weight up. Will probably take an additional day off due to teaching the personal training workshop and starting CrossFit Kids (Can't wait for the "angry gorilla" races tomorrow!)!
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Old 07-14-2008, 07:45 AM   #9
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Re: John V's Log

WOD
DB Snatch x 7
Pull-ups x 10
Ghd x 15
Row 250m - D6
4 rft

Weight on DB Snatch: 55/60/70/75

20:18


Lower damper SUCKS!!!! LOL - I hate not pulling at D10.... but obviously that's what I need.
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Old 07-15-2008, 01:20 PM   #10
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Re: John V's Log

Warm-up
750m row
Mobility work
Sit-ups

WOD
Back squat 95/wu, 115x10, 185x10, 215x20
DB Push-press for reps 50, 50, 50, 50

Stretching
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