My Quest To Become an Animal - Frankel's Log

[Daniel Frankel]

November 27th

Wasn't on my game today, but all week I had about 5 hours of sleep per night except last night, which was about 11 hours. Damn homework

Anyways, here was today's work:

FS 5-5-5
40x3x5
95x5
120x3
135x1
145x1
155x5
165x5
170x5 (PR )

Chest was dropping a tiny bit, really fought it though. Need to work on spreading the floor and externally rotating the hips.

Rested 10 mins, then:

21-15-9
HSPU
KB Snatches @20KG (Alternating arms every 4-5 reps)
Time: 8:54

HSPU went from 13 or so in the first set to 1-2 a set by the end. I need to work on those.

My shoulders were killing me by the end, I realised I was unable to externally rotate the shoulders in either movement, but the HSPU gave me a bit of pain. Rolled on the back of my shoulder and scapula area for a couple mins afterwards, that made it go away.

[Michael Loucas]

Originally Posted by Daniel Frankel

November 21st

I was on fire today. I didn't feel spectacular going into today, and figured I would hit 230# for 1 or so. I was wayyyyyy wrong.

BS 1-1-1-1-1-1-1
40x3x5
95x5
135x3
165x1
195x1
215x1
225x1 (Heavy)
235x1 (Felt solid)
245x1 (PR by 5)
255x1 (Felt more solid than I thought it would have been)
260x1 (Tough)
265x1 (f) (Came forward)
265x1 (PR This was a pretty big struggle. Camera died on the way down, but not a big deal, I'll record next time on a full battery)

Really psyched about this, I just felt on top of the world today. I took 2 rest days in a row this weekend because I felt beat up, and I'm happy I did.

Anyways, waited 10 mins and did this:

21-15-9
KB Taters @20KG
Pushups
Situps
Time: 5:44


This was cool, I like taters. Thanks to Jay for giving me the idea when I read his log entry with it a couple days ago. Everything was unbroken, however I was resting at the top for a bunch of reps. I should be able to hit sub 5 going all out, no breaks.

Damn you, I think you may hit the 2x bw before I do. I think the only way I'll hit it is when I'm done with smolov, diet and start crossfitting again. (ETA January 6th)

[Jared Ashley]

Originally Posted by Daniel Frankel

185x20

This was terrible. I was wrecked by rep 10, but just took it one at a time. Filmed it and rewatched to make sure I hit 20. Legs were like Jell-O by the end.

Well done.

A couple years back I was doing 3x5 I think as a ramp and then finishing with a set of 20. The idea came from CF strength bias. My sets of 20 started around 140 and the last one I did was 175.

I LITERALLY finished the set, walked 10 steps into my bedroom, flopped on the bed and was instantly and involuntarily asleep, legs still hanging off the end. It was unreal.

I think I could do heavier now... I've done 220 for 9, so I figure I probably could hit 20 reps at 190, maybe even 200. But honestly I've never had the courage to try it again. It's just awful.

[Ben Norris]

Originally Posted by Jared Ashley

Well done.

A couple years back I was doing 3x5 I think as a ramp and then finishing with a set of 20. The idea came from CF strength bias. My sets of 20 started around 140 and the last one I did was 175.

I LITERALLY finished the set, walked 10 steps into my bedroom, flopped on the bed and was instantly and involuntarily asleep, legs still hanging off the end. It was unreal.

I think I could do heavier now... I've done 220 for 9, so I figure I probably could hit 20 reps at 190, maybe even 200. But honestly I've never had the courage to try it again. It's just awful.

Back when I did a cycle of 5-3-1 I had 15+ reps 3 weeks in a row..... I can remember on one set I got to 18 reps and was near blacking out, I should really have got to 20, but at that time my brain was not working as well as it should have been

[Daniel Frankel]

To all the above:

Yea, I've never experienced anything like that. I finished, and was breathing so hard. I almost collapsed on the floor, but my bench was like a meter from my rack, so I just lay down on it. It will definitely be cool to try that again in a couple months, and see if I can hit 200x20.

November 29th

OHP 5-5-5

40x3x5
70x5
85x3
95x1
105x1
115x5 (PR by 5#)
120x4 (f) (PR - old 3RM was 115#)
120x4 (f)

Felt amazing to OHP again, as I have not done it in 6-7 weeks due to my strength cycle. I feel like I could hit 130, MAYBE 135 in 2 weeks. We'll have to see.

I was working out with a buddy, so we kind of strung a couple movements together and did the following:

Team WOD:
150 Pushups
100 KB Swings @20kg
100 Ball Slams @20#
50 Wall Balls @20#, 10ft. target

Time: 15:45

This was great, I haven't done a team WOD since before the summer. Max pushups before this was 70-80, and I hit 60. Its nice to know my endurance is still there.

[Daniel Frankel]

December 1st

Sh***y day, sh***y workout. I've been exhausted all this week, school work is really getting on me. At this point, I'm really just trying to get into my garage for an hour and do SOMETHING, but I know I won't be PRing without a proper nights sleep. At least I squat Sundays, so I'm pretty recovered by then. Anyways...

Deadlift 5-5-5 (Reset each rep)
40x3x5
95x5
135x3
165x1
185x1
205x1
215x5
225x5 (Back was rounding a little. This is my current 5RM PR)
200x5 (Dropped down to attempt to fix the back, but I didn't notice much change in weight when I lifted it. Back rounded a tiny bit)

I have video I'll upload this weekend for some feedback.

5xFT:
5 Unbroken Thrusters @95#
5 Unbroken KB Snatches @20KG, Left Arm
5 Unbroken KB Snatches @20KG, Right Arm
Time: 9:17

Not much comment, didn't have to energy to just keep going, so I had to rest a little before each movement. I didn't fail any sets.

My biggest issue for today:
I COULD NOT keep my abs tight for the life of me. I felt it in my deads and thrusters. I may have dropped too fast in the thrusters, but my abs were soft all workout.

[Daniel Frankel]

December 2nd

Today was nice. Still exhausted, but was eager to get into the weight room after school and do something. My coach gave me something from CFFB yesterday.

5 Rounds:
Max reps plyo pushups
50 yd Farmers walk (55#)
1 minute rest

Reps were: 30, 25, 20, 16, 15

This one was fun to do

Rest tomorrow, squat + metcon Sunday

[Travis Huber]

Glad to see you tried out the CFFB wod from the other day. I did it with 100# dumbbells and immediately hated myself afterwards haha. My dynamic push-ups were nowhere near your numbers, though. Nice job!

[Daniel Frankel]

Originally Posted by Travis Huber

Glad to see you tried out the CFFB wod from the other day. I did it with 100# dumbbells and immediately hated myself afterwards haha. My dynamic push-ups were nowhere near your numbers, though. Nice job!

Thanks

If I had the equipment I would probably follow CFFB, but I am happy with my current programming as of now. My coach follows it so its nice to hear from him what its like.

[Travis Huber]

No problem!

I love the programming. I'm, by no means, trying to prepare myself to play football, but the gains I've made in just a month of CFFB are outstanding. I do miss some of the traditional CF style metcons, however. That's the only drawback. I came across Lascek's strength and conditioning program 2.0 and considered switching to that from now on since it follows the same basic linear program. I'd just be making up my own metcons which would favor my needs. I sure miss my muscle-ups and handstand walks.