Arrus (CFCC) Workout/Food Log

Arrus Farmer · 09-08-2010, 05:25 AM

So after completing 30 days of the Cross Fit Center City (Philadelphia) Body Composition Change Challenge (CFCC BCCC) and seeing some really encouraging results. I've decided to continue posting my daily nutrition macros and also tracking my workouts in an electronic and public forum. I'd like to continue to benchmark in monthly intervals and to use photos to illustrate progress. I hope to find a healthy balance - continuing to lean out while pushing performance for peak weeks, PRs and competitions.

At the end of the CFCC my stats were as follows:
72" Tall
240 lbs
38.5" at the naval
Bicep (straight arm) 16.5"
Bicep (Flexed arm) 17.5"
estimated LBM: 205lbs
estimated BF%: 15%
Daily Macro Goals:
CAL: 2400
FAT: 100g
CHO: 140g
PRO: 200g

Arrus Farmer · 09-08-2010, 05:33 AM

Tuesday 09.07.2010
In:
Cals: 2278
Fat: 103 g
Cholesterol: 263 mg
Sodium: 5113 mg
Carbs: 137 g
Sugars: 14 g
Fiber: 8 g
Protein: 191 g
Read more: http://www.livestrong.com/myplate/20...#ixzz0ywIZYjMC

Standard CFCC Session 5:30pm
A1. Activation - Lying Med Ball Throws 3 sets of 5
A2. Power - Pronated Weighted Pullups Peak of 5reps - BW+20lbs
B. Metcon - Ring Row "Lynne:"
3-5 Sets of: Max effort Ring Dips and Max effort Strict Ring Rows (7/7,6/6,6/5,5/5)

Olympic Lifting 6:30pm
Snatch Practice - Max Successful Double - 175lb
Ovrhd Squat - Max Effort of 10 reps - 155lb.

Lindsay Brase · 09-08-2010, 09:51 AM

Congrats on the CFCC BCCC Arrus! You looked great last weekend! Keep up the good work, its truly inspiring!!!

Arrus Farmer · 09-08-2010, 06:44 PM

Wednesday 09.08.2010

Thanks Linds. We all miss you so much it was great to see you in the gym again sweatin it out. Hope we can do it again soon.

Fuel:
Cals: 2083
Fat: 84 g (need more for speedy recovery)
Cholesterol: 403 mg
Sodium: 948 mg
Carbs: 151 g (150g goal on Metcon Days)
Sugars: 53 g
Fiber: 24 g
Protein: 227 g

Read more: http://www.livestrong.com/myplate/#ixzz0yzYNxGgB

"Nancy" - 22:53
5 Rounds of:
400m Run (Camac, Locust, 13th, Walnut, Camac)
15 Overhead Squats @ 95lbs

Improper form on the overhead squats by locking my shoulder and thereby causing circulation issues in my right arm. Will have to be mindful of this next time around. This was an improvement in my mind from my last "Nancy", also my first, in which I did three rounds in 17:53.

Meghan Reid · 09-09-2010, 06:25 AM

Hi Arrus!

Nice job on Nancy. Yeah, that occasional hand numbness is annoying. I had tingly fingers for a good hour afterwards. Gives me the heebie jeebies, lol.

Arrus Farmer · 09-10-2010, 05:47 AM

Thursday 09.09.2010

Fuel:
Cals - 2922
Fat - 84 g
Cholesterol - 255 mg
Sodium - 1757 mg
Carbs - 210 g (70g over, that's about 4 IPAs)
Sugars - 47 g
Fiber - 24 g
Protein - 199 g

Read more: http://www.livestrong.com/myplate/20...#ixzz0z858kzCN

Working beer back into the diet is apparently going to take some practice, and some moderation. Is it even worth it???

Thursday Session
Activation - Broad Jumps 3x5
Power - Conventional Deadlifts Peak set of 5 @ 465lb
Metcon: DL @225lb - PullUps Kipped - 20:53
15 DL - 50 Pullups
12 DL - 40 PU
9 DL - 30 PU(Hand tore on #19 - switched to strict pulls with lite band assist)
6 DL - 20 PU
3 DL - 10 PU

Arrus Farmer · 09-13-2010, 05:44 AM

Friday 09.13.2010

Fuel
Cals 1414
Fat 50 g
Cholesterol 590 mg
Sodium 2098 mg
Carbs 110 g
Sugars 22 g
Fiber 4 g
Protein 130 g

Read more: http://www.livestrong.com/myplate/20...#ixzz0zPceml61

Friday Session
Activation- Med Ball Shot Puts 3x5
Power - HSPU for Depth - banded avg band/lite band 5" height
Metcon - 21-15-9 Lunges + Opposite Arm DB Press (35lb) - 5:50

Arrus Farmer · 09-13-2010, 06:19 PM

Monday 13.09.2010

Fuel
Talk of another challenge inspired a gluttonous day.

Cals 2901
Fat 128 g
Cholesterol 253 mg
Sodium 1371 mg
Carbs 224 g
Sugars 77 g
Fiber 20 g
Protein 228 g

Read more: http://www.livestrong.com/myplate/#ixzz0zSgQV5Xq

Work
Activation - High Box Jumps - 3x4 peak of 45"
Power - Front Squats - Peak set of 3 @ 305lb
Metcon- 21-15-9: Front Squats @ 195lb + 36" Box Jumps 10:35

Stopped short on peak set for knee recovery. Nearly feels 100% during the movement, tightness only ensues post work. Hoping for a good peak week.

Arrus Farmer · 09-14-2010, 07:17 PM

Tuesday 09.14.2010

Fuel
Cals 2347
Fat 91 g
Cholesterol 279 mg
Sodium 297 mg
Carbs 167 g
Sugars 66 g
Fiber 19 g
Protein 234 g

Read more: http://www.livestrong.com/myplate/#ixzz0zYlMO1pn

Work
Activation - Lying MedBall Throws 3x4
Power - Pronated Pullups Peak of 3 - 45lbs
Metcon - Weighted Death By Pullups - 3rds @45lb 7rds @ Strict BW 11rds Kip

Oly Lifting - Power Clean 195lb triple

Erin Davidson · 09-15-2010, 06:58 PM

Nice Triple, Yo.

09-08-2010, 05:25 AM	#1
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Arrus (CFCC) Workout/Food Log So after completing 30 days of the Cross Fit Center City (Philadelphia) Body Composition Change Challenge (CFCC BCCC) and seeing some really encouraging results. I've decided to continue posting my daily nutrition macros and also tracking my workouts in an electronic and public forum. I'd like to continue to benchmark in monthly intervals and to use photos to illustrate progress. I hope to find a healthy balance - continuing to lean out while pushing performance for peak weeks, PRs and competitions. At the end of the CFCC my stats were as follows: 72" Tall 240 lbs 38.5" at the naval Bicep (straight arm) 16.5" Bicep (Flexed arm) 17.5" estimated LBM: 205lbs estimated BF%: 15% Daily Macro Goals: CAL: 2400 FAT: 100g CHO: 140g PRO: 200g
	Last edited by Arrus Farmer : 09-08-2010 at 05:36 AM.

09-08-2010, 05:33 AM	#2
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Re: Arrus (CFCC) Workout/Food Log Tuesday 09.07.2010 In: Cals: 2278 Fat: 103 g Cholesterol: 263 mg Sodium: 5113 mg Carbs: 137 g Sugars: 14 g Fiber: 8 g Protein: 191 g Read more: http://www.livestrong.com/myplate/20...#ixzz0ywIZYjMC Standard CFCC Session 5:30pm A1. Activation - Lying Med Ball Throws 3 sets of 5 A2. Power - Pronated Weighted Pullups Peak of 5reps - BW+20lbs B. Metcon - Ring Row "Lynne:" 3-5 Sets of: Max effort Ring Dips and Max effort Strict Ring Rows (7/7,6/6,6/5,5/5) Olympic Lifting 6:30pm Snatch Practice - Max Successful Double - 175lb Ovrhd Squat - Max Effort of 10 reps - 155lb.

09-08-2010, 09:51 AM	#3
Lindsay Brase Member Profile: Join Date: Aug 2010 Location: Bethlehem PA Posts: 245	Re: Arrus (CFCC) Workout/Food Log Congrats on the CFCC BCCC Arrus! You looked great last weekend! Keep up the good work, its truly inspiring!!!

09-08-2010, 06:44 PM	#4
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Re: Arrus (CFCC) Workout/Food Log Wednesday 09.08.2010 Thanks Linds. We all miss you so much it was great to see you in the gym again sweatin it out. Hope we can do it again soon. Fuel: Cals: 2083 Fat: 84 g (need more for speedy recovery) Cholesterol: 403 mg Sodium: 948 mg Carbs: 151 g (150g goal on Metcon Days) Sugars: 53 g Fiber: 24 g Protein: 227 g Read more: http://www.livestrong.com/myplate/#ixzz0yzYNxGgB "Nancy" - 22:53 5 Rounds of: 400m Run (Camac, Locust, 13th, Walnut, Camac) 15 Overhead Squats @ 95lbs Improper form on the overhead squats by locking my shoulder and thereby causing circulation issues in my right arm. Will have to be mindful of this next time around. This was an improvement in my mind from my last "Nancy", also my first, in which I did three rounds in 17:53.

09-09-2010, 06:25 AM	#5
Meghan Reid Member Profile: Join Date: Jan 2009 Location: Philadelphia PA Posts: 2,475	Re: Arrus (CFCC) Workout/Food Log Hi Arrus! Nice job on Nancy. Yeah, that occasional hand numbness is annoying. I had tingly fingers for a good hour afterwards. Gives me the heebie jeebies, lol.
	__________________ Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).

09-10-2010, 05:47 AM	#6
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Re: Arrus (CFCC) Workout/Food Log Thursday 09.09.2010 Fuel: Cals - 2922 Fat - 84 g Cholesterol - 255 mg Sodium - 1757 mg Carbs - 210 g (70g over, that's about 4 IPAs) Sugars - 47 g Fiber - 24 g Protein - 199 g Read more: http://www.livestrong.com/myplate/20...#ixzz0z858kzCN Working beer back into the diet is apparently going to take some practice, and some moderation. Is it even worth it??? Thursday Session Activation - Broad Jumps 3x5 Power - Conventional Deadlifts Peak set of 5 @ 465lb Metcon: DL @225lb - PullUps Kipped - 20:53 15 DL - 50 Pullups 12 DL - 40 PU 9 DL - 30 PU(Hand tore on #19 - switched to strict pulls with lite band assist) 6 DL - 20 PU 3 DL - 10 PU

09-13-2010, 05:44 AM	#7
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Re: Arrus (CFCC) Workout/Food Log Friday 09.13.2010 Fuel Cals 1414 Fat 50 g Cholesterol 590 mg Sodium 2098 mg Carbs 110 g Sugars 22 g Fiber 4 g Protein 130 g Read more: http://www.livestrong.com/myplate/20...#ixzz0zPceml61 Friday Session Activation- Med Ball Shot Puts 3x5 Power - HSPU for Depth - banded avg band/lite band 5" height Metcon - 21-15-9 Lunges + Opposite Arm DB Press (35lb) - 5:50

09-13-2010, 06:19 PM	#8
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Re: Arrus (CFCC) Workout/Food Log Monday 13.09.2010 Fuel Talk of another challenge inspired a gluttonous day. Cals 2901 Fat 128 g Cholesterol 253 mg Sodium 1371 mg Carbs 224 g Sugars 77 g Fiber 20 g Protein 228 g Read more: http://www.livestrong.com/myplate/#ixzz0zSgQV5Xq Work Activation - High Box Jumps - 3x4 peak of 45" Power - Front Squats - Peak set of 3 @ 305lb Metcon- 21-15-9: Front Squats @ 195lb + 36" Box Jumps 10:35 Stopped short on peak set for knee recovery. Nearly feels 100% during the movement, tightness only ensues post work. Hoping for a good peak week.
	Last edited by Arrus Farmer : 09-13-2010 at 06:21 PM.

09-14-2010, 07:17 PM	#9
Arrus Farmer Member Profile: Join Date: Aug 2010 Location: Philadelphia PA Posts: 114	Re: Arrus (CFCC) Workout/Food Log Tuesday 09.14.2010 Fuel Cals 2347 Fat 91 g Cholesterol 279 mg Sodium 297 mg Carbs 167 g Sugars 66 g Fiber 19 g Protein 234 g Read more: http://www.livestrong.com/myplate/#ixzz0zYlMO1pn Work Activation - Lying MedBall Throws 3x4 Power - Pronated Pullups Peak of 3 - 45lbs Metcon - Weighted Death By Pullups - 3rds @45lb 7rds @ Strict BW 11rds Kip Oly Lifting - Power Clean 195lb triple

09-15-2010, 06:58 PM	#10
Erin Davidson Affiliate Profile: Join Date: Dec 2007 Location: Philadelphia PA Posts: 2,948	Re: Arrus (CFCC) Workout/Food Log Nice Triple, Yo.
	__________________ Strength Anywhere is Strength Everywhere. My Log - Crossfit Center City - Other Things

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