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Old 06-16-2008, 06:45 AM   #1
Scott Erb
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ScottE's Log

m/37/197/70"

Started CrossFit 16 Apr 2008, so I've been going for 2 months now. Follow the main site WODs as closely as my skill level and schedule have allowed. I haven't committed to Zone until now - was eating Abs Diet and sort of Zone-ish.

Here's where I stand now:
Cindy - 19 rounds (on one month anniv) started at 11
Murph - 46:45
Michael - 18:16
BS - 300*3
Press - 140
DL - 345
CFT - 745
Fran - 10:43 (ouch)
800m run: 3.17
I have about 12 dead-hang pull-ups, about 10 kipping (rhythmically challenged and need to work shoulder flexibility)
I have about 8 HSPU against a wall
Have no Oly lifts, but am working on the hang snatch.
Have 12 ring dips
Have my own rings, ab mat, and jump rope (bought yesterday!)
Work out in the Pentagon (basically a big Globo, but with enough CF and Mil that yelling and dropping the occasional wieght doesn't seem to result in ejection).

My weight has remained the same for 2 months, although my BF does seem to be decreasing (anecdotal evidence only here, from the wife's observation and the fact that all my pants are falling down.)

My Background: Many sports growing up, including Baseball, Football, Soccer, but primarily swimming. Swam year round competetively in high-school and first year of college (Division I). Played two years of Football in college (158# sprint ball). One year of powerlifting senior year in college. Personal bests were 505 squat, 285 bench, 505 DL at 181 BW - all in competition, all three-green light lifts. Lots of BB training as well. Last few years, back to the endurance theme with some triathlons as my schedule (active duty Navy) has allowed.

Why I love CrossFit: Quite simply, after two months, I'm in the best shape I can remember since my early 20s. CF incorporates everything that I have liked about all of the sports I've been involved in - massive cardio requirements (swimming), strength (PL), competition, learning new skills. Love the variation - stay challenged and usually sore somewhere, without any signs of over-training/under-recovery.

Goals: By 01 Aug 2008:
Lose 10 lbs BF. DL 400, BS 350, Press 165
Fran sub 6:00
Cindy 22 rounds
Pull-ups: 21-15-9 (Fran) unbroken
800m run: under 3:00

How will I get there:
Follow the WODs on the main site with intensity
Commit to the Zone diet for next 6 weeks
Will need to get instruction on kipping technique at a local affiliate


Diet Plan:
I'm 197 with about 14% BF (according to Navy measurements). That puts my lean mass at around 169. I plan to start with a 16-block Zone and will adjust as performance dictates.

So, that's the situation and the plan. We'll see how it goes...

Wish me luck. Ah, BS. Keep me honest!
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Old 06-16-2008, 09:03 AM   #2
Scott Erb
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Re: ScottE's Log

OK, Here's today's workout:

m/37/197/70"

Subbed tuck jumps.

1:16/:35 SU/Tuck Jumps
1:21/1:29 SU/Walking lunge
1:26/4:31 SU/Burpees
1:43 SU

Total: 12:23

My shoulders feel very neglected this cycle... feel a Fran coming on?

Jump rope practice at end of WOD. Extreme suckitude on these. Will have to practice every day.

Day one of Zone:

Breakfast: Breakfast sandwich from CFJ #21. Subbed another half of pita for apple (didn't have one in the house)
Lunch: Tuna sandwich (CFJ #21). Two peaches for the apple
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Old 06-17-2008, 09:19 AM   #3
Scott Erb
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Re: ScottE's Log

Last night, had my dinner (4 blocks) and was spent. Fell asleep at 8PM and consequently missed my last 2-block snack. Oh well. Felt great this morning after 9.5 hrs sleep!

Breakfast: 1/3 cup oatmeal with splenda and cinnamon. 1 cup cottage cheese. 12 almonds

Lunch: tuna sandwich fm CFJ#21. Subbed orange for apple.

WOD - will hit it mid-afternoon today.

Quote of the day: Office mate and good friend asked if I wanted to go grab a salad. Told him that I brought lunch since I'm on Zone. He says, "salad is healthy" I say "Yep, but it's not my Zone meal, so I'm not eating it." Then I think, Who said that???
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Old 06-18-2008, 05:55 AM   #4
Scott Erb
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Re: ScottE's Log

Yesterday's WOD - 7 rounds of 21 75# press, 21 BE - 21:00
Last two rounds switched to push press

4 block dinner, 2 block snack.

This morning "Oatmeal" breakfast fm CJF#21

Today is rest day... Recovery feels good, but shoulders will be feeling it tomorrow.
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Old 06-19-2008, 09:59 AM   #5
Scott Erb
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Re: ScottE's Log

Yesterday's rest day was good. I was dying for food all day long, though, so I had an extra 2 block snack and an extra block of protein.

Here's today's WOD

m/37/197/70"

305-135-385 = 825

Compare to 5/30/08 (755) +70 PR

Overall good day today. Weak sauce on the BS. First rep at 305 failed to achieve proper depth so I just did another rep and got it. 315 was high, so it doesn't count. Shoulders predictably tired from Tuesday, but tied last PR. Huge PR on DL - got 345 last time and 335 for triples day. 365 was easy and form was good, so went for 385 and got it. All the BE must be helping with the stability.
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Old 06-20-2008, 10:53 AM   #6
Scott Erb
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Re: ScottE's Log

At end of first week (started Monday) of Zone - down 2#. Only weigh myself once per week Firday mornings. Enough to see a trend and adjust, but not OCD (10 times per day) like when cutting weight for 158# football in college.

WOD today (AMRAP 20 of 65# thrusters*10, PU*10) was an improvement of 2+ rounds from 4/30/08. Thought I could get 13, but only got 10+.

Tonight is diet cheat night. Taking the family out to Fuddruckers.

Also, have a new guy in the office who is getting ready to start drinkin the kool-aid. Sweet.
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Last edited by Scott Erb; 06-20-2008 at 10:53 AM.. Reason: typos
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Old 06-23-2008, 06:23 PM   #7
Scott Erb
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Re: ScottE's Log

Umm... blew off posting all weekend. Did the WOD Saturday, sort of. No MUs yet - worked on them including transition practice. Also did 50 ring dips and 0 ring push-ups.

Today's 5K was disappointing (24:28). Not bad on the lungs, but the legs were just heavy. Post runs left heal has been killing me, especially when getting out of bed in the morning. No impact to the actual run though, so wtf? Will have to surf the injuries board for info on that one.

Snatches tomorrow - never done those before except some empty bar drills from watching Coach B's videos.

Incidently - saw the athlete profile for Casey Burgener on nbcolympics.com today - sweet. Go Casey! the Strongest Man in America!
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Old 06-26-2008, 07:24 PM   #8
Scott Erb
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Re: ScottE's Log

Tuesday and Wed results are on the WODs page. Tuesday was heavy snatches and I need to learn the movement first, so did the 20 min push-up challenge. Got 453, which I was pretty happy with. As of today, that's 5th on the board.

Yesterday did first FGB. Scored an even 300. Rounds were 104, 99, 97. Subbed 20# db thrusters for wall balls and run to and from the ERG for rest.

Today, rest day. Diet has been OK this week, although I find myself famished between meals and have been taking an extra 4 or 5 blocks of fat to get through to the next meal. Tonight was a big cheat - Amy's birthday and a swim team pool party for the kids. At tacos and ice cream and cake. Should feel that tomorrow.

Weighed in this morning at 194. Dropped one pound this week. Would like to drop about 15 of fat and add about 5 of lean. Should have me in the 7-10% BF range at about 185. We'll see what happens.
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Old 06-30-2008, 09:11 AM   #9
Scott Erb
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Re: ScottE's Log

Did the Saturday WOD, results there. Also started practicing jump rope and watched all the Buddy Lee videos. Everytime I look, there's more to learn - love it!

Yesterday missed the WOD - will make it up this afternoon.

16 blocks Saturday, 14 blocks yesterday.
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Old 07-01-2008, 06:06 PM   #10
Scott Erb
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Re: ScottE's Log

Did Sunday's WOD yesterday afternoon. Better than expected Lynne of 130 reps. Love it when we have another benchmark!

Today did the
SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

PR of 140 on SP (missed 145)
PR of 155 on PP
Worked form on PJ - 95-115-135-135-135

PJ is fun, need to work on receiving the bar lower in the squat.

16 blocks yesterday.
16 blocks today, plus 2 tbs peanut butter. Felt like I was starving today. Also noticed not as much energy on CFWU. Will watch performance and see if I need another block.
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