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Old 04-20-2011, 06:53 PM   #1
Benjamin Nichols
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You're not a patriot if you don't follow this log

Alright, I'm gonna give this whole log thing a go.

I am 19 yrs. old, 6'1 ( I think) and perpetually floating around 175-180 lbs. I've been doing crossfit on and off--a lot of off, especially when soccer season rolls around--for about a year now.

However, I'm making training for performance my main goal now; a new Crossfit gym just opened down the street from me ( what luck!) and I'm trading cleaning for a membership. Yeah - my trainers are awesome!

Anyways, I've got a couple of goals: (1) I'd like to hit a 2x bodyweight squat (2) I'd like to hit a 1.5x bodyweight OHS and (3) at least a 425 DL. However, the catch is: I am going to be making strides to maintain--or even improve--my conditioning. Here's the thing, though; if I start seeing good gains in my strength while allowing for a couple of metcons throughout the week, I'll stick to my plan. If I notice a decrease in my recovery and not solid strength progression, I'll cut out the conditioning.

I will be starting a 12-week strength training/hybrid cycle. I plan on doing squat sets 2-3 times a week, as well as training the other big lifts, too. I will be throwing in a couple of short, heavy metcons to serve as some conditioning and additional accessory work.

Diet:
Eat mom's cooking, and a lot of it. My family rarely eats out and generally everything is home-made. My Dad has an organic garden and he grows some excellent veggies in it. As far as supplementation goes: I've been drinking 1/2 gallon of milk a day since I was 10 - more of it will be welcome hahah.

Okay, so here's what I did over the past couple of days, or so:


This was the official first workout for the brand new affiliate I joined!

3 rds
Run 400
12 Dead lifts (bodyweight)
21 Box jumps



I finished in around 7:30.. Could've gone faster, probably. I need to learn to push it harder

WOD for April 12:

AMRAP in 10
3 Thrusters (115/80)
5 Burpees
7 Ball shots (20/14)


I got 8 rounds. and 5 burpees I think...
7rds:
10 Toes To Bar without dropping off the bar OR
1 minute hanging from the bar without coming off the bar.
AND
5 Hand Stand Push Ups without coming off the wall OR
1 minute handstand hold without coming off the wall.

5 Burpee penalty for incomplete sets or holds.


I opted to do the 10 toes to bar each round, and the 1 minute handstand hold for all 7 rounds as well.
This one was really fun. I only amassed 10 burpees--though, my coach made me do 15 for not getting on the bar fast enough?

30 Push ups
Run 200m
30 Squats
Run 200
30 Sit Ups
Run 200
30 Burpees
Run 200
30 Lunges
Run 200


AMRAP in 12
6 Power Cleans @ 135#
3 Step Ups (each leg) w/ 24 inch box and 53# DBs in each hand
10 Sit Ups

11 Rounds completed. Ugh, I was really going for 1 round per. minute. Couldn't quite keep the speed up. Step-ups got brutal, but I think I should've scaled up.

and today

3 Rounds:

8 Front Squat (at 75-80% 1RM) for me this was 175#
Run 400 (fast).


All front squats unbroken. This was a beast of a workout. I just think it was excellently programmed. Taken from: http://en.wikipedia.org/wiki/Sergey_Litvinov (WFS, homies)

I also tested my front squat for a 1RM for the first time. I hit 235# for a PR

Looking forward to tomorrow.. Not sure when I'm gonna try wod 11.5.

Last edited by Benjamin Nichols : 04-20-2011 at 07:03 PM.
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Old 04-21-2011, 07:40 PM   #2
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

Well, today I didn't get a great chance to run by the affiliate and do our WOD, so I went in the Uni. gym and did some squats and rowing.

Strict Press - 45x8, 95x5, 115x2, 125x1, 135x1pr, 145x1pr, 150f

I managed to establish a 1RM of 145# on the press. This will be a good max to start at for me--I'm actually surprised I got the weight up, because my lanky arms are always struggling in shoulder-dominated movements.

1000m row @ 3:15

I just wanted to get a little cardio in. This wasn't a max attempt, as I definitely knew I had more gas in the tank.
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Old 04-22-2011, 08:23 AM   #3
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

I had to go to the doctor, yesterday; I am apparently I have pre-hypertensive blood pressure. The reading was 143/60. I have no idea why I would have that high of a blood pressure level. Ugh.
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Old 04-22-2011, 11:01 AM   #4
Bill M. Hesse
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Re: You're not a patriot if you don't follow this log

I am always high when the white coat appears, you may have some white coat syndrome like me Good that you are getting it checked out though. Try getting it taken at the drug store or get a cuff.
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Old 04-22-2011, 11:32 AM   #5
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

Quote:
Originally Posted by Bill M. Hesse View Post
I am always high when the white coat appears, you may have some white coat syndrome like me Good that you are getting it checked out though. Try getting it taken at the drug store or get a cuff.
Is there any correlation with being fit and having a little higher blood pressure? I mean, shoot.. I can put up consistent 18 min. 5ks on sub-55 400m runs, my conditioning is pretty high and my strength ain't terrible. Diet's not too bad. I get a lot of sleep. I don't know what gives..
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Old 04-22-2011, 11:44 AM   #6
Shane Skowron
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Re: You're not a patriot if you don't follow this log

Quote:
Originally Posted by Benjamin Nichols View Post
I had to go to the doctor, yesterday; I am apparently I have pre-hypertensive blood pressure. The reading was 143/60. I have no idea why I would have that high of a blood pressure level. Ugh.
Go to WalMart or CVS and get it tested again at one of the free machines and see if it matches up. Go when you're free from caffeine and in a calm mood. If it's "normal" then you probably just got nervous by going to the doctor.
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Old 04-22-2011, 11:48 AM   #7
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

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Originally Posted by Shane Skowron View Post
Go to WalMart or CVS and get it tested again at one of the free machines and see if it matches up. Go when you're free from caffeine and in a calm mood. If it's "normal" then you probably just got nervous by going to the doctor.
That's probably it - I just got nervous.. Also: dude, you're a sick athlete. What're some of your running PRs?
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Old 04-22-2011, 11:55 AM   #8
Shane Skowron
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Re: You're not a patriot if you don't follow this log

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Originally Posted by Benjamin Nichols View Post
That's probably it - I just got nervous.. Also: dude, you're a sick athlete. What're some of your running PRs?
Thanks...let's see

1.5 mi - 8:31
5k - 18:xx ( don't remember)
marathon - 3:16
100 mile - 21:28
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Old 04-22-2011, 12:02 PM   #9
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

Quote:
Originally Posted by Shane Skowron View Post
Thanks...let's see

1.5 mi - 8:31
5k - 18:xx ( don't remember)
marathon - 3:16
100 mile - 21:28
Did you hear about that nuts record set at the Boston Marathon, recently? CRAZY

Today: played some basketball. I'll probably head over to the affiliate and do a light WOD. I want to be able to hit 11.5 really hard tomorrow. Besides the T2B--which I don't have too much trouble with--the other movements should be fairly easy. Being tall helps with wall balls, and the power clean weight seems light.[/b]
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Old 04-22-2011, 03:06 PM   #10
Benjamin Nichols
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Re: You're not a patriot if you don't follow this log

Well, turns out I got in the gym today...

Warmed up, first

I arbitrarily decided I wanted to test my power clean 1RM:
8x45, 5x95, 3x135, 2x185, 1x205, 1x225PR!, 1x235f, 1x235f, 1x235f--k

Turns out I have a major problem with my power clean. I essentially am slamming the bar into my knees as I'm bringing it up with my first pull. Second pull is solid, but on 235 I could get the pull high however I wasn't able to whip my elbows under the bar fast enough. This isn't a strength problem for me, but a serious technical fault.

Followed with
21-15-9
push press @ 75#
sit-ups
box jumps@ 24in.

Super easy WOD ---> all unbroken sets, all done at almost maximum intesity; just needed some more conditioning, I felt.


Gonna try WOD 11.5 tomorrow morning. Looking forward to put a hurting on it.

Last edited by Benjamin Nichols : 04-22-2011 at 03:08 PM. Reason: uhh..
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