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Old 12-22-2011, 08:50 PM   #11
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Today was a two trip day to Imperial. Wanted to do DL but my hamstrings were sore from my form getting bad on PC yesterday.

AM workout was with my buddy Cody the wrestler again.

Started off with some light, higher-rep bench.
Warm up at 135
4x10 @ 185
1x6 @ 185 w/ 2 chains on each side

Then Cody and I did a WOD Allen gave us.
10 thrusters @95#
60ft prowler push on low side w/ 45s on it
1 rope climb
60ft prowler push on high side
1 rope climb
10 thrusters @95

5 rounds each timed individually w/ 2-3 min rest between rounds.

Killed the legs and burned the lungs pretty good. Was a tough one.

My rounds were 1:59, 2:33, 3:00, 3:00, 2:40.

Cody crushed me a little on this one. His rounds were 1:48, 2:32, 2:36, 2:44, 2:31. He also didn't use his legs on the rope climbs. He's an animal.

That was the end of the morning workout.

Went back at 4:30 for the light work in the afternoon with my brother and buddy Trey who plays football at Simon-Fraiser.

Rowed an easy 1000m

Practiced snatch a little.

4x95
2x105
2x125
2x135
2x135
2x135

Then did front squat

4x135
4x185
4x225
4x225
4x225
4x225

Single arm DB shoulder press

10x40
10x50
10x60
10x60
10x60

Did 3x10 sit-ups on the glute-ham machine

Then did a max 1-min row for calories. 38 calories.

Push-ups
3x20

Finished with some CFTG

Good lighter-weight workout.

Last edited by Hunter Blackmore : 12-22-2011 at 09:06 PM.
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Old 12-23-2011, 05:09 PM   #12
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Went in to Imperial early this morning. Worked by myself, was the only one in the box. Meant I could listen to Christmas music. Got me festively pumped up.


60 ft Backwards sled drags down / 60ft sled face pulls back
45#
90#
135#
160#
180#
205#
205#
205#

Sledge hammers w/ 16# hammer
5x10 each side

Hamstrings still felt tight.
Good mornings @115
3x8

100# Log hang clean and strict press
5x5
Then added 50#
3x5

Push-ups with feet on a tire.
3x20

Decided to mess around with another strongman implement.
Keg loads, 60 inch platform
100# keg x5

Left after that to take my sister tubing up in the mountains. Was a workout pulling her up the hill in her tube. Only did that once. Walking myself up was good enough.

Last edited by Hunter Blackmore : 12-23-2011 at 05:12 PM.
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Old 12-26-2011, 04:34 PM   #13
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Went in to Imperial this morning, met buddy Trey the football player there.

We decided to do out own workout.

Squat
10x135
4x185
2x225
2x275
2x305
2x320
2x335

Trey worked up to 385. Beast.

Clean & Jerk
4x135
4x155
4x165
4x185

Then did just cleans (mostly power, tried a couple squat cleans mixed in)
5x205
5x215

Then we kind of made up a little circuit that we did for 5 rounds
CFTG w/ a fat bar x10
Pull-ups on a cable rower attachment over the bar x10
Glute-ham sit-ups x10

Mixed in two sets of band pull-aparts x20 and p-bar dips x10

Trey came up with something to get our heart rates up a little. 1 min row, 30 seconds rest, 1 min jump rope, rest 30 seconds. 6 rounds.

Not sure I could have handled much more than that after the holiday weekend. Lots of eating food I haven't eaten in probably a year and drinking. Felt awful all weekend. Oh well. Glad to be back on track now.
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Old 12-27-2011, 07:48 PM   #14
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Two trip day to Imperial today. One at noon and one at about 4:30.

First workout.
Speed work on bench - focus on keeping bar speed up. Chains are about 16# a piece so a total of about 64# of chains

135x10
135 w/ 2 chains on each side x5
3x3 @ 185 w/ 2 chains each side
4x3 @ 205 w/ 2 chains each side - bar speed got too slow for my liking so I dropped 10#
2x3 @ 195 w/ 2 chains each side

Each set of bench was super-setted w/ 20 band pull-a-parts

Pull ups
2xbw
2x25#
2x35
2x50
2x60
2x70
2x70

P-bar dips
5x10

5 rounds
5x16# sledge hammer right
5x"" left
10x push-ups w/ feet on tractor tire

Keg chest hold walks w/ 140# keg
5x120ft

Then did a some grip work

Looped a band over a barbell at shoulder level and put a 70# DB in the band. Twisted the barbell until the the DB touched the BB and then tried my best to control it on the way down. Did 2 in each direction.

Help onto some 120# DBs w/ 1 inch grips for max time. Didn't time myself.

That was end of workout #1 of the day.

Went in the afternoon w/o a good plan of what I wanted to do. Knew it was going to be quick.

Sled rope pulls - hand over hand - on astro-turf like surface.

135# x 60ft
135# x 60ft
4x 135# plus Ryan's son D who is about 60# x 60 feet

Farmer's walk
150# in each hand x 240ft
150# in each hand x 120ft

Band triceps extension - green band
3x20

Then a good couple of finishing sets of CFTG.

Arms feel pretty tired. Felt like a productive day.
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Old 12-29-2011, 12:35 AM   #15
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Went to Imperial today intending to do some DL work. Instead Ryan (one of my trainers) challenged me to today's official WOD at Imperial.

6 rounds of
10x BW bench press
Max push-ups

As much rest between rounds as you want. Did it at my body weight of 205#. Ryan did it at my body weight too although he weighs 190.

Completed all 10 reps on the bench in a row in the first 4 rounds. 5th round went 6-2-2. Last round of bench was brutal. Got 2 reps @ 205. Then dropped down to 185 for 2. Finished at 155 for 6. I burned myself out hard on the push-ups. Probably didn't help that I did a big bench and triceps day yesterday.

Push-ups went 40-25-17-12-5-3. Just had nothing left at the end. Ryan caught me in the 4th round and ended up beating me by 17.

Decided to be done after that. Hamstring cramped during the bench so that ruled DL out for me. Was tired and the WOD took over an hour. Doing the main-page's new hero WOD tomorrow. Time to rest up.

Last edited by Hunter Blackmore : 12-29-2011 at 12:40 AM.
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Old 12-29-2011, 07:15 PM   #16
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Did the new hero WOD Hidalgo with Trey this morning. I like hero WODs.

2 mile run
Rest 2 min
20 squat cleans @135
20 box jumps @ 24"
20 lunges w/ 45# OH
20 box jumps @ 24"
20 squat cleans @ 135
Rest 2 min
2 mile run.

I did it as Rx'd w/ a 22# weight vest. Trey did it as Rx'd minus the vest.

First 2 miles was in the 19 min range w/ an 8:30 first mile.
Rest 2 min
Middle portion was finished at 31
Rest 2 min
Final 2 miles and WOD was finished at 52:42 - Trey finished a few seconds behind me

Running killed me and my time, as expected.

4 miles is the most I have run in one day in a long time, let alone doing it while wearing a 22# vest. Not a fan of running - it shows.

Maybe I'll finally get to DL tomorrow.
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Old 12-31-2011, 06:58 PM   #17
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Yesterday was a two trip day to Imperial. Started off working with my bro.

DL
135x10
225x5
275x2
315x2
365x2
385x2
405x2
425x2

Strict press
95x5
135x2
155x2
175x2
185x2

Push Press
195x2
200x2

Abmat sit-ups
3x15

Ring L-sits
5x max time

P-bar dips
3x10

Prowler pushes - 60 ft low handles - 60 ft high handles w/ 2 45s on astro turf like material x3

Came back in the evening without a plan again. Helped Ryan coach his student athletes a bit.

Sled face pulls
135x120ft
180x120ft
180x120ft
180x120ft

HSPU
3x5

Tire flips - ~600# tire
4x3

Atlas stone loading - 60" platform
130# stone x2
155# stone x2
183# stone x6

15' rope climb (as fast as possible for each single assent)
x5

16# Sledge Hammer
5x5 strikes each side

Band over barbell grip work
2x twists each way w/ 70# DB

P-bar dips
3x10

Glute-ham sit-ups
3x10

Toes-to-bar
4x10

Then worked with High School friend Steven who runs hurdles for Eastern Washington University

5 rounds of
6 40" hurdle hops in a row
then land and drive prowler on low side ~30ft
High side prowler back ~30ft

Rested about 45 seconds between rounds. Prowler had 45 on each side - astro turf like material.

This really worked on jumping (weakness) and explosion (weakness). I'm really privileged to be able to work with so many elite level athletes. They can really push me and give me good ideas on how to improve myself.

I'm writing this about 24 hours after the fact so I think I forgot some stuff but that was the just of my day. I know I did a lot of other random things for 1-2 sets but oh well. New Years Eve tonight. Hopefully intoxicated Hunter remembers how bad his stomach feels the next day when he doesn't eat paleo.

Last edited by Hunter Blackmore : 12-31-2011 at 07:11 PM.
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Old 01-02-2012, 09:15 PM   #18
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

After a long weekend of drinking and not sleeping (but keeping it paleo surprisingly well) it was time to get back at it.

Worked with Ryan's student athletes tonight.

5x5 bench super-setted w/ DB row for max reps

Bench went
225#
245#
255#
255#
255# x4 w/ the fifth rep forced

DB row was with a 120# DB with a 1" grip on it. Holding on was the toughest part. Started with weak (left) arm. Don't remember how the reps went. Was about 6 w/ left arm usually and 10 w/ right.

After that was more of a met-con workout.

2x120ft shuttle sprints
30 KB swings (1.5)
2x120ft shuttle sprints
15x C&J @ 135#
50 doubles

The doubles crushed me. Still terrible at them. 4:15 even with the doubles degrading into one at a time.

Then did a prowler sprint high 60ft down, low 60ft back w/ 45s on prowler.

Then for a finisher Ryan decided to have prowler races. I was one of the team captains and thought I picked a decent team. 2 down and backs per person on team. Ended up getting plenty of rest and was able to go hard with it. My team lapped the other one.

Finished with another 2 extra prowler down and backs.

Good short, intense workout. Was ready to work today and motivated. Got to keep it up.
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Old 01-03-2012, 12:40 PM   #19
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Morning trip to Imperial today. Will probably turn into a double day but here was the first workout.

Axle-bar DL
135x5
225x5
225 64# of chains x5
5x5 @ 315+64# of chains - this is what the setup looked like pic.twitter.com/5HKSjOGU (WFS) - The tweet is a joke, I'm not really that cocky, or maybe?

Tire flips jumping into and out of the tire after each rep.
5x3 (650# tire)

CFFB WOD
8 rounds
3 cleans @ 75% of BW (155# for me)
3 broad jumps for max distance

Completed in 3:24

Finished less than an hour ago and typing is a little tough. Grip in nicely worked.

Last edited by Hunter Blackmore : 01-03-2012 at 12:43 PM.
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Old 01-03-2012, 08:23 PM   #20
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Trip #2 to Imperial.

Started off just kind of messing around doing max pull-ups with 64# of chains on me for 5 sets super-setted with 20 push ups (with the chains too)

Then Trey and I messed around doing some explosion pull ups for max height. Videoed our last couple of attempts
Video of me http://twitvid.com/BYYPP (WFS)
Video of Trey http://twitvid.com/UXQGY (WFS)

Was pretty cool I thought.

Trey and I then came up with a WOD for us to do.
3 rounds of
2 rope climbs
4 C&J @135
8 clapping pull-ups
16 KB swings @53#

Between the axle DL this AM and this, my grip is gone. Was a pretty good little workout we came up with I thought. Finished in 7:42.

After that finished with CFTG.

Good day I think.
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