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Old 02-20-2009, 11:24 AM   #1
Michael Henry
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Michael's Geometric Proofs: CFSB+6=1000(CFT)

M/29/70"/178#

Feb 20, 2009
CFWU x2
BS 5x3: 235, 245, 255, 265, 275
BP 3x5: 205, 215, 225, 165x19

12-9-6
115# Thrusters, Pull Ups - 4:20
(Probably could have done 135#, and should have done 21-15-9 for PU)

MU Skill Development

This is Day 1, Week 2. I'm following the template laid out in the CFJ. This week I'm doing the opposite protocol (5x3,3x5) I did last week so technically I won't start hitting PRs until next week. As the weeks go by I'll add little tweaks in here and there. Like today, I added ME and High Rep Bench. I need to do a better job of selecting metcons that last closer to the prescribed time frames laid out in the template.

My last CFT from Jan 24 2009 (I think)
Squat - 285
Press - 150
Deadlift - 385
Total = 820

Not sure if I can jump up 200# in 6 weeks but I'd like to see how close I can get. I took another look at my squat form after this last CFT and was able to knock out 265# on the last 5x5 BS day so I'm pretty excited about that. I had wanted to do SS (bought the book) but I just know that the Henry family curse would really start to 'rear' its ugly head about week 3 with all the squatting. The curse being a huge a$$. So CFSB seems right up my alley. We'll see how it goes!
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Old 02-22-2009, 05:14 AM   #2
Michael Henry
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Day 2 Week 2

Deadlift 3x5
275, 315, 325

12-9-6
250# (rested 1 minute between sets)
Definitely can go up in weight

HSPU x5
135# DSHP X 7
135# HPC x 9

135# might have been to much - or too many reps

7:00

No time for skill work, had to go to work. I was feeling good about my deadlift form prior to today, now I feel a little shaky. I'm pretty sure that I'm getting my chest up.
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Old 02-24-2009, 05:52 AM   #3
Michael Henry
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Week 2 Day 3 (or 4)

Metcon

Eva
3 rnds
20:19

Ran on a treadmill, had to cut the last 800m to 400m because felt like i was going to pass out... Used a 70lb dumbbell since the globo puts a cable lock on all of their kettlebells.
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Old 02-25-2009, 09:17 AM   #4
Michael Henry
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Week 2 Day 4

Front Squat 3x5
175, 195, 205, 215, 225

Back Squat
205x20

155# Cleans x 5 (full squat)
10 Pull ups (dead hang)

I did squat cleans to see how recovery will be for me. So far so good.
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Old 02-25-2009, 06:23 PM   #5
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Week 2 Day 6

Shoulder Press
5x3
115, 125, 135, 140, 145

12-9-6
100#
12
9
4+2 push presses

It felt good to press 145 3 times considering I did 150 1st on my last CFT. It has been a crappy two days for my diet. I'm out of town for a few days, have to figure out where I can get my BS and DL workouts in...
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Old 03-01-2009, 08:18 AM   #6
Michael Henry
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Traveling for a wedding so have not been able to work out. I used the hotel fitness center yesterday and did:

Hotel Fran
21-15-9
40# dumbbell thrusters
Burpees

7:01. I hit a wall on the second set of thrusters for some reason. I got to 8 then had to stop for a second. Then did the last 7 pretty easy. All the other reps were unbroken. Strange. Probably all the booze... I'll have to figure out how to work in the BS and DL into a compressed week. Should be back in a gym on monday.
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Old 03-02-2009, 11:05 AM   #7
Michael Henry
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Week Three Day 1

I'm a few days behind because of that wedding. Day 1 is on a Monday instead of a Friday. I didn't want to double up so I might just slowly compress my schedule back to normal. I want my rest day to fall on a Sunday that's the only reason I'm not starting the week over.

BS

CFWU x2

3x5
245
255
265 (PR from last week)

5 rnds
135# Thrusters
15 Pull ups
250M Row

13:45
I forgot to start the clock until the 2nd round.

Left out the gymnastics/skill work...

Also, I've decided to leave out the heavy BP since it doesn't feel too good on my shoulders.
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Old 03-03-2009, 03:33 PM   #8
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Week Three Day 2

CFWU x2

Deadlifts
3x3
335, 350, 360

15-12-9
250# deadlift
burpees

Handstand practice

So deadlifts aren't fun anymore... I like doing them, but these heavy sets are so brutal. In a good way of course. I agree with the CFSB FAQ thread and decided to do my metcon intertwined with my high rep deadlift work. Of course today is the day I go upstairs and see that the kettlebells aren't all locked up...
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Old 03-05-2009, 02:49 PM   #9
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Strong 3, Day 3

Press
3x5
125, 130, 135 (PR)

Last time I did 130x4. I thought about stopping after doing 130 x5 but decided I'd jump up once more.

Max Effort
115# x 10+2
Went to heavy...

Metcon
5 RNDS
5x 155# PC (from floor)
8x PU (dead hang, chins, palms facing me)
ME HSPU (10,5,5,5,5)

13:10

I need to start adding more rowing/running to my WODs. I was surprised, yesterday I played some pick up basketball and don't remember getting out of breath. All the Metcons have been doing good for me.
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Old 03-06-2009, 04:15 PM   #10
Michael Henry
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Re: Michael's Geometric Proofs: CFSB+6=1000(CFT)

Strong 4 Day 1

Finally back on track after traveling the past weekend.

Back Squat
3x5 (chose the wrong protocol...)
250, 260, 265

Metcon
'Jackie"
1000M Row
45# Thrusters x 50
Pull Ups x 30

As rx'ed 8:10

Then I did some pistols

I'm ****ed I messed up the rep scheme I was suppose to use. I have to remember 3 reps.
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