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Old 07-06-2010, 12:31 AM   #1
Dennis Taruc
Member Dennis Taruc is offline
 
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Join Date: Jan 2009
Location: Surrey  BC
Posts: 17
Dennis T - CF and BJJ Log

A little background info:
33 y.o male, 5ft7, 190lbs
Training BJJ 2x-3x/wk for the past 2.5yrs
Globo Gym "workouts" 3x/wk on and off x 15 yrs

I have a BJJ Training Blog that i used to keep up pretty religiously, will try to get on it again now that i have started CF

Goals:
Decrease body fat... need to get that measured one day
Increase stamina for BJJ training and life!
Would like to lose some weight so i can compete in BJJ tournament one day. Currently fit in as a Medium-Heavyweight (under 194.5lbs), but would like to hit Middleweight (under 181lbs) or ideally Lightweight (under 167.5lbs).

This log will be specific to my Crossfit training, and will include some of my bjj training for reference.

Friday July 2 - Rocky Point Crossfit "Fitness Evaluation"

AMRAP x 1min each of:
Dips - 17
Pullups - 7
Pushups - ??? to update log book in car
Situps - ??? to update log book in car

Tabata Squats 8 Rounds, final score 12 ... first 2 rounds went strong with 17 rep rounds.


Saturday July 3 - Fitness World Globo Gym

I wasn't feeling to sore or anything from the previous day's CF evaluation. So went to my usual globo to do my regular routine. Ran i think 2.5-3km on treadmill. Did some Pullups and Dips combo. Intervals on a spin bike. Ended up feeling sore later that evening... hamstrings were a bit tight

Sunday July 4 - BJJ Open Mat at Martial Arts Training Ctr Coquitlam

Rolled for about an hour. Despite my sore hamstrings, i really wanted to hit the mats that day.

Monday July 5 - Rocky Point Crossfit

Warm Up ... 500m row... was told to go 80%, so didn't go all out , i think was a time of 2:08

Tech: Deadlifts and KB Swing. With deadlifts need to work on my lumbar curve, mental cue: "pop the booty a bit"

WOD: 1/2 Helen
200m Run
12 KB Swings (12kg)
6 Pullups
x 3 rounds

Time: 5:57

The first round went pretty smooth, i started to gas a bit on the run for round 2, went strong again for round 2 KB swings and pullups, round 3 run, gassed again (especially the 2nd 100m), went strong again for kb swings and pullups. Overall i felt that the kb swings and pullups were strong (had to do pullups 2 sets of 3 pullups). The run/sprints need some improvement (i gassed hard on the 2nd and 3rd round runs).
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