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Old 01-15-2012, 10:55 AM   #41
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Gymnastics class this morning at CFCC

-Skill work on kipping HSPU for about 15 min

-Skill work on skin-the-cats and back levers for about 15 min. Blew some blood vessels in my eyes doing one of the back levers. But hey, made it pretty far on it. All worth it.

Met-con
10 min AMRAP
3 kipping HSPU
3 skin-the-cats
5 tuck jumps

6 rounds plus 2 HSPU

The kipping on the HSPU slowed me down a lot but was happy to take the time to work on it.

Then did some strength stuff on my own.

Bench (focus on bar speed) super-setted with 20 band pull a parts (purple)
195x3
195x3
200x3
200x3
200x3
200x3
200x3
205x3
205x3
205x3

Was happy with my bar speed the whole time. Felt explosive.

Farmers walks with 32kg KBs
280ft
140ft
140ft
140ft plus 30 second static hold on just fingers

CFTG to finish.
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Old 01-15-2012, 01:10 PM   #42
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

When I was home over break, it seems a lot of people ask about what I eat, calories consumed, etc. I really had no idea how many calories and such I consumed per day so I decided to map it out on an iPhone app, My Fitness Pal.

The results I thought were pretty decent. Here is how my intake went through the day.

--8-9am--
-2 cups of coffee
--9-11:30--
-CrossFit workout with scoop of Optimun Nutrition Natural Whey protein powder after workout at 11:30
--12-1:30--
Was pretty consistently eating this whole time. Consumed:
-1 cup of coffee
-4 omega-3 eggs fried over easy in coconut oil with some grass-fed butter
-16oz of full fat Trader Joe's Greek Yogurt mixed with 1.5 scoops of protein powder, handful of blueberries, ground flax and cinnamon.
-Handful of baby organic carrots
-16oz (raw weight) of ground 80/20 beef cooked on George Foreman (I press out almost all the fat, guess it would be 95/5 or higher when I'm done)
-12oz bag of sliced red, yellow and green peppers
-Performance Multi from Costco
-Salmon Oil pill from TJ's

So pretty stuffed after that.

Next, and last meal of day, will be a smoothie around 8 consisting of:
-1 organic avocado
-Couple stalks of kale
-One scoop of Amazing Grass Vegetable powder stuff
-Scoop of protein powder
-1 raw omega-3 egg
-Unsweetend almond milk.

I'll drink that with another multi and oil pill.

Adding that all up on My Fitness Pal I get a total caloric intake of 2610, 119 grams of fat, 252 grams of protein and 105 carbs.

Here is the screen shot of a more specific breakdown and a pie chart dividing out sources of my calories

http://pic.twitter.com/H7R24ma2 (WFS)
http://pic.twitter.com/94h0XbLH (WFS)

Pretty typical day I'd say. Sometimes I have less greek yogurt and more eggs (up to a dozen in one day). But it all evens out.

Interesting, very interesting.
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Old 01-17-2012, 08:14 AM   #43
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Didn't post yesterday, but here was my work at CFCC.

Back squat
155x3
185x3
225x3
255x3
275x3
295x3
295x3

Legs were still really tired from the 150 wall balls on Saturday. Felt a lot heavier than it should have.

Tabata Box Jumps 24"
92

Weighted pull-ups
5x24kg
4x3 @24kg

Think that was it. Might have done something else, don't remember. Oh well.
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Old 01-17-2012, 08:18 AM   #44
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

This morning's trip to CFCC

Strict press
95x3
135x3
155x3
185x3
185x2

"Sprocket"
21-15-9 of KB snatch (24kg) and pull-ups

Completed in 2:41

Then-
Get 5 min of total time holding 32kg KBs at sides, every time you put them down, stop clock and do 30 push-ups w/ feet on 20" box.

Was pretty good grip work.

Max single hand palm hold w/ 10# medicine ball
1x each hand

Tabata Row
988m
Started off slow

Tricep band extension
5x10

That's all, folks.
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Old 01-19-2012, 08:02 AM   #45
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Yesterday's evening trip to CFCC.

First up was oly lifting for about 1.5 hrs.

Snatch- worked up to 70kg in sets of 2. Don't remember all the weights

Snatch balances

3x2 @ 60kg

OH Squat
5x3 @60kg

Then was the normal CF class.

Max broad jump - 108" - never been good at jumping.

Then-
5 rounds of: 12 wall balls (20#) and 12 toes-to-bar

Completed in 4:23 - only had to break up the last round of t2b into 6 and 6. Felt like I was moving.
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Old 01-19-2012, 08:06 AM   #46
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Today's morning trip to CFCC

Weighted chin-up (palms facing you)
3xbw
1x25#
1x45
1x60
1x75
1x85
1x90

90# was still fast. Felt good.

Then 10 min of max reps of alternating 1 min renegade row (24kg KB) and 1 min weighted lunges (45#)
Total reps was 303. Felt good.

Then did grip work - looped band around barbell and attached to 32kg KB. Twisted KB up and down 4 times going away and 2 twisting towards my body.

Then did couple sets of max muscle ups.
6
4
3

Lats felt tired. Went into doing a muscle up and then 20 ring dips.
3x30

CFTG to finish.
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Old 01-21-2012, 03:47 PM   #47
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Yesterday was a rest day, first one in a few weeks.

Today was CF Total at CFCC.

Squat - 375 pounds

Deadlift - 505 pounds

Strict Press - 195 pounds

Fot a total of 1075 pounds

Little disappointed in press, but overall a good day.

Tyler and I rewarded ourselves with a cheat meal at Reading Terminal Market. Delicious beef brisket hoagie.
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Old 01-22-2012, 09:33 AM   #48
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Decided to get some quick stuff in before work in my apartment.

Tabata push-ups
153

Tabata Squat
235

Push-ups
3x20

Tabata Abs
Lost Count
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Old 01-23-2012, 07:56 AM   #49
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Morning trip to CFCC

Warmed up with 3 strict pull ups @BW+12kg on the minute, every minute for 10 minutes

Then 1 legged squat holds for 1 minute each side

Then Squatting Elizabeth
21-15-9 of squat cleans and ring dips

4:50

Lost my lungs in it. Did first sets of 21 unbroken. After that just couldn't get my breath right. Broke up the last 2 sets of squat cleans into 5-5-5, 5-4. Little disappointed in that.

Then did bench
5x60kg
5x100kg
5x110kg
5x115kg

That's all.
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Old 01-24-2012, 08:20 AM   #50
Hunter Blackmore
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Re: Hunter Blackmore's CFCC / Imperial Log

Morning trip to CFCC

Worked on my strict muscle-ups for about 10 minutes.

Then did "Topsy-Turvy"
1 muscle up
5 HSPU
10 1 legged squats (to box)
15 double-unders

Finished in 23:22 - the double-unders kill my time and my competitive drive. I hate them with everything I have. I need to work on them.

Bench w/ focus on bar speed and explosion
6x3 @92 kg

Super-setted with band-pull-aparts
6x20 w/ orange band

Then did grip work
32 kg KB hold
2 minutes, then 1 minute

10# medicine ball palming
3x max time

Finished with CFTG
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