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#1 |
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Bert's Crossfit Journal
Since I've decided going all the way with Crossfit, I might as well start a log here.
I'm fed up with being injured from training heavy all the time and feeling like an old man, while I'm actually still a young guy. But, as Indiana Jones said: "It's not the age, it's the mileage." A little background ... I'm 23 years old and have been training around 9 years with weights, together with 3-4 years of athletics(mostly mid-long distance). Picture of my handsome bloated face here: http://img10.imageshack.us/img10/635...p7ggwjdknq.jpg For the last 5 years I've trained with powerlifting as my main goal. I've integrated Crossfit into my training about 5 years ago as well, but never followed the WOD precisely. I had a lot of success on 3 days a week with a hybrid-Defranco-ish training, and 2 days a week a Crossfit-like training, often with some strongman elements and hill sprinting. Best lifts and accomplishments, bodyweight varies between 75 and 78 kilos @ 5'8: Olympic Deep Squat: 190 kilos (belt) Conventional Deadlift: 250 kilos (belt) (video: http://www.youtube.com/watch?v=vz-pwhmkjfg) Powerlifting Squat to competition depth: 235 kilos (belt + knee wraps) Front Squat: 150 kilos Power Clean: 105 kilos Power Jerk: 100 kilos Bench Press(another reason I like Crossfit - you don't give a damn about this): 125 kilos Weighted Dip: bodyweight + 75 kilos Weighted Chin: bodyweight + 50 kilos, max around 18-20 chinups 100 meter sprint: 10.97 I've been dealing with injuries since day one, the most persistent one being knee problems, for which I had part of my left meniscus surgically removed 3 years ago. I'm dealing with it quite well at the moment, if I'm wise and do my mobility/stretching/prehab stuff. Since I've always seen myself more like an all-round athlete instead of a powerlifter, and that I've always felt much better when doing Crossfit, I'm going all the way this time. I'll still integrate some heavy gutsy work on top of some WOD's, but try to keep my volume of the entire training down in general(I'm somewhat of a heavy + volume junky, known for my 20+ set squat workouts). Trying to get in my best shape ever. So far I've lost 2.5 kilos(5.5 pounds)and I'm feeling and looking much better. If there should ever be a Crossfit Game near me, I want to be a serious threat . I'll gradually switch to a typical WOD, while working on my weak points. (squat clean, muscle-up and kipping pullup, mainly) Anyway, enough talk. (all weights in kilos) Monday @ Stagger Lee's Mobility circuit Weighted Dips @ 45 sec between sets BW x 15 BW + 20 x 5 BW + 30 x 5 BW + 30 x 5 BW + 30 x 5 BW + 30 x 5 BW + 30 x 5 BW + 30 x 5 BW + 30 x 5 BW + 30 x 5 Sandbag Clean&Press 30 x 5 40 x 5 50 x 5 50 x 5 50 x 5 Kettlebell Circuit 16 kg One-Arm Snatch 5 per arm 16 kg One-Arm Clean&Press 5 per arm 24 kg One-Arm High Pull 10 per arm 24 kg Squat 21 - 15 - 9 24 Kg Swing 21 - 15 - 9 1 one warm-up circuit 3 circuits all-out on A Whole Lotta Rosie |
Last edited by Bert Brams; 03-24-2009 at 02:59 AM.. Reason: Wrong spelling |
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#2 |
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Re: Bert's CrossFit Journal
(all weights in kilos)
Today @ SL's Mobility circuit Front Squat Bar x 10 60 x 10 80 x 5 90 x 5 90 x 5 90 x 5 Max is 130 x 5. Stayed light since it's been a month since I went heavy on a squat/deadlift movement due to a hip strain. Went surprisingly fast and easy, but I decided to remain smart. "Fran" 2 21 kg DB's Kipping pullups 21-15-9 10:32 First time Fran and first time "seriously" doing kipping pullups. I learned two things. See below. Practice: Squat clean + barbell thruster: several sets of 5 Knee rehab Comments: 1) I used dumbbells instead of a barbell due to a wrist injury. This did not go as planned. The dumbbells are two huge adjustable ones and were very hard to balance when squatting down again(you can't just "rack" them like a barbell). After a while I got the hang of this, but it complicated things and fatigued my shoulders way faster than with barbell thrusters. I had to stop a few times because my shoulders were fatigued and my legs weren't. Have to figure out a way to do this either with a barbell or either more efficiently with dumbbells. 2) The kipping chins(I do them with my palms facing towards me)have gotten a lot better. If I can get these handled, time will go down a lot for sure. And comments or help are very much welcome! I ramble a lot, don't I? ![]() That said(while I'm on a roll), I entered my food intake into Fitday, and came up with about a 40/30/30 breakdown of Fats/Protein/Carbs. http://img167.imageshack.us/img167/5...arch252009.png Don't worry, I'm getting my vitamins, I just didn't enter my vegetable intake and any condiments I use to fry my eggs or beef. I'm eating a lot less than a month ago(down from 78 to 75 kilo now), and I'm feeling pretty damn good actually! Any comments/suggestions/experiences? |
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#3 |
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Re: Bert's CrossFit Journal
Friday @ SL's
Mobility circuit Handstand pushup x 6 x 6 (+3 centimeter off ground) x 6 (+ 6 cm) x 6 (+ 9 cm) x 6 (+ 12 cm) x 6 (+ 12 cm) x 4 (+ 15 cm) Circuit 25 Kipping chins 50 GHR situps 50 Reverse GHR + 16kg kettlebell 50 Bentover KB Row(2 x 24) 50 Incline Hyperextension 25 Kipping chins Time: 9min31 sec Comment: Losing a bit too much weight. Perhaps lowering the amount of volume slightly and upping the calories will help. |
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Back Squat:517 - Push Jerk: 231 - Deadlift:550 100m sprint: 10:97 - BW:165 My now or never log |
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#4 |
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Re: Bert's CrossFit Journal
Hey Bert,I'll keep an eye on your log now that I found it. What an impressive strength base, the carry-over to metcon can be massive !
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25/6'2"/192lbs My Log Complain less. Go harder. http://www.crossfitpowerfactory.com |
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#5 | |
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Re: Bert's CrossFit Journal
Quote:
I hope so, just some of the gymnastic moves aren't all that great yet. Kipping chins are kinda so-so and my muscle-ups are simply absent :-p I have been chinning and dipping on the rings for about 5 years, so I'm just gonna keep kipping like a nutcase till I get one. |
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Back Squat:517 - Push Jerk: 231 - Deadlift:550 100m sprint: 10:97 - BW:165 My now or never log Last edited by Bert Brams; 03-28-2009 at 08:34 AM.. |
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#6 | |
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Re: Bert's CrossFit Journal
Quote:
You work out in a public gym ? |
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__________________
25/6'2"/192lbs My Log Complain less. Go harder. http://www.crossfitpowerfactory.com |
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#7 | |
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Re: Bert's CrossFit Journal
Quote:
I train alone most of the time, sometimes I have training partners over, but most aren't that into Crossfit, so training usually ends up strongman/powerlifting. There's a few other home gyms I train at sometimes though. I pretty much always use a false grip on the rings, I just can get that transition right ... if I jump I make the transition quickly, but I just can't "muscle it out", if you know what I mean. |
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Back Squat:517 - Push Jerk: 231 - Deadlift:550 100m sprint: 10:97 - BW:165 My now or never log Last edited by Bert Brams; 03-28-2009 at 09:00 AM.. |
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#8 |
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Re: Bert's CrossFit Journal
Tonight @ Stagger Lee's
Mobility circuit 50 Wall Balls with 20 lb ball(named "Helga") http://img129.imageshack.us/img129/9600/dsc03687rw4.jpg Around 20 sets of thrusters ... wrist flexibility/pain ![]() A few sets of overhead squats Around 8 sets of 5-7 reps of bottoms-up kettlebell presses with the 16k Knee and shoulder rehab(TKE's, band dislocates, band face pulls, stretches) Comment: This was mostly a practice day, working on some movements I feel need improvement. Felt somewhat run-down as well. Barbell thrusters went okay, but I have to be careful with my wrists in that position. "Almost straight" is better than "bent back completely with bar resting on shoulders". |
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Back Squat:517 - Push Jerk: 231 - Deadlift:550 100m sprint: 10:97 - BW:165 My now or never log |
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#9 |
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Re: Bert's CrossFit Journal
(alle weights in kilos)
Upper Body @ SL's Mobility circuit Weighted Dips BW x 15 BW + 20 x 10 BW + 30 x 6 BW + 30 x 6 BW + 30 x 6 BW + 30 x 6 BW + 30 x 6 BW + 30 x 6 BW + 30 x 6 BW + 30 x 6 Superset Ring Chins(false grip - focus on pulling the rings into my armpits on every rep) BW x 6 BW x 6 BW x 6 BW x 6 BW x 6 BW x 6 BW x 6 BW x 6 BW x 6 Standing Press bar x 10 40 x 5 50 x 3 60 x 1 65 x 1 67.5 x 1 65 x 1 65 x 1 65 x 1 65 x 1 65 x 1 24k Kettlebell Swing x 25 16k Kettlebell Snatch x 10/arm 4 supersets Comment: OH presses were much more stable. Re-read Starting Strength and watched a lot of videos and focused on squeezing my glutes and abs and pressing barefoot. Much faster. Also: I have to adapt my program somewhat, since the last two weeks of Crossfit with 4-5 workouts focusing on knee bending(squats, thrusters, burpees)have left my knees in a state of disaster. New template(with which I had some success in the past): Mon: Upper Body(dips, chins, sandbag clean&press, various kettlebell drills) Wed: Lower Body(thrusters, squats, deadlifts ...) Fri: Upper Body(HSPU's, chins, kettlebell/sandbag rows...) Sat: Something low-impact Sun: Bodyweight conditioning Every week I will integrate a benchmark girl somewhere, preferably on Wednesday. |
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Back Squat:517 - Push Jerk: 231 - Deadlift:550 100m sprint: 10:97 - BW:165 My now or never log |
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#10 |
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Re: Bert's CrossFit Journal
(alle weights in kilograms)
Tonight @ SL's Mobility circuit Conventional Deadlift Bar x 10 60 x 10 100 x 5 140 x 1 180 x 1 200 x 1(belt) 220 x 1 All went fast and easy. Bodyweight = 75,6 kg, bah. I'd rather have some more(good)pounds on me, fast. Elizabeth(subbed power cleans instead of squat cleans) 21-15-9 60 kg Power Clean Ring Dips 5:43 Second time ever doing this(last time was 2 years ago), I think it's a PR. Barbell Thruster 40 x 5 40 x 5 40 x 10 Superset Muscle-Up with feet on bench behind me x 5 x 5 x 5 These are getting better. Some squat clean practice up to 60 kg. |
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Back Squat:517 - Push Jerk: 231 - Deadlift:550 100m sprint: 10:97 - BW:165 My now or never log Last edited by Bert Brams; 04-01-2009 at 10:55 AM.. |
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