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Old 01-03-2007, 09:26 PM   #1
Andrew Gray
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So I decided to start a training log and see how it goes (I wanted to start Jan 1 but obviously I am a couple days late so I am retro posting for the past 2 days).

In any case here are my starting stats:

Age: 24
Weight: 155 lbs
Activities: Main sport is rugby though I dabble in cycling and assorted other little things.
CF history: Started in September of 04, took about 5 months off in the beginning of 06 after moving to a new city. Now working out at CF SoCal
General Goals: to be stronger, faster, fitter, more explosive, more flexible, and improve my balance.

Here goes...
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Old 01-03-2007, 09:29 PM   #2
Andrew Gray
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JAN 1, 2007

Gym closed so I went for a ride:

roughly 18 miles with quite a few traffic light stops near the beginning and end of ride

time: 1:10:45

Hit the punching bag for about 20 minutes for fun
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Old 01-03-2007, 09:38 PM   #3
Andrew Gray
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JAN 2, 2007

Warm up:
400m run
2 rounds of
Samson stretch
10 OHS
10 sit-ups
10 back extensions
10 push-ups
10 ring dips

Workout:

3 rounds:
400m run
30 OHS @ 75 lbs
21 Pull-ups

time: 16 minutes

Followed by Rugby Conditioning:
10 rounds
heavy bag drag 40m
sprint 40m
sled drag 40m
sprint 40m

then 2 rounds
10 KB swing
40m run
10 KB squats
80m run
10 KB high pulls
120m run
10 KB thrusters
160m run
using 32 kilo KB

followed by 1 hr of rugby skill practice
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Old 01-03-2007, 09:44 PM   #4
Andrew Gray
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JAN 3, 2007

Shoulders still a bit soar from yesterday

Warm up:

Row 500m
3 rounds
Samson stretch
10 OHS
10 sit-ups
10 back extensions
10 push-ups

Workout:

3 rounds
500m row
50 ring dips

time: 33 minutes

(first round and a half were done on rings well above my head requiring a jumping muscle-up to get up on them, which was often)
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Old 01-04-2007, 08:39 AM   #5
Jacob Rowell
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I've been trying to convince a friend of mine who plays rugby (and hopefully some of his teammates!) to start training with us.I'm pretty sure you wouldn't be doing CrossFit unless you felt it worked, but do you think it has significantly improved your performance, as compared to rugby conditioning on its own? Thanks for the insight!
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Old 01-04-2007, 09:02 AM   #6
Andrew Gray
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Absolutely. It made me stronger (especially core strength) faster, and more explosive as well as having better stamina. My tackling has probably had the biggest gains, I'm pretty small, 155lbs and my tackling was pretty suspect before CF, now with much stronger core, back, and shoulders as well as just having more pop in my legs I can be a lot more aggressive (I think my fitness has greatly improved my confidence in my tackling as well which also helped). I have noticed CF is actually catching on quite a bit with rugby players. Rugby is not a very specialized sport, everyone has to do everything, and that makes CF the ideal training program for it. I play for OMBAC in San Diego and our conditioning coach tries to mix CF style workouts with extra speed training and it works very well (Our Super League team and 7s team both won the national championships last year).
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Old 01-04-2007, 11:26 PM   #7
Andrew Gray
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JAN 4, 2007

Warm up:
400m run
3 rounds
Samson stretch
10 OHS
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Jumping ring dips (chest is very very sore from the 150 ring dips yesterday)

Additional warm-up for heavy squatting:
5x45lbs
5x135lbs
2x155lbs
1x185lbs

Workout:
5-5-5-5-5 Back Squats
5x185lbs
5x205lbs
5x215lbs
5x235lbs
5x245lbs

Followed by Rugby Practice:

1 hour Rugby skill training

Then Conditioning:
12 rounds of 30sec on 30 sec off of assorted foot speed/agility drills

Then roughly 15 minutes of relay sprints through an obstacle course with teams of 4.

Then another 30 minutes of team practice

Finished the day up with a 5 or 6 assorted sprints ranging from 50m to 200m

For an extra treat, it was raining the second half of practice and when I got home at about 9:30 soaked to the bone our power was out so I couldn’t cook my dinner and made for a very short shower as there was very little hot water. Luckily it came back on after about 20 minutes.

(Message edited by acgray22 on January 04, 2007)

(Message edited by acgray22 on January 04, 2007)
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Old 01-06-2007, 12:49 AM   #8
Andrew Gray
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JAN 5, 2007

Rest day

Chest is still sore from those 150 ring dips on Wednesday!
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Old 01-06-2007, 10:35 PM   #9
Andrew Gray
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Jan 6, 2007

28.5 miles on the bike with some pretty good hills along the way. took a snackbreak about 2/5 of the way through and forgot to restart the clock so didn't get the time for this one. Longest ride I've done yet though and it felt pretty good.
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Old 01-07-2007, 09:02 PM   #10
Andrew Gray
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JAN 7, 2007

Rest day

Surprisingly not all that sore from yesterday's intense ride, quads feel a little fatigued but that's about it, had lots of energy all day.
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