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Old 03-18-2009, 06:21 PM   #1
Brian Solar
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Thumbs up Brian's Road to Elite Fitness

Well, I'm going to do crossfit again after losing a lot of my progress from stopping. My strength numbers have dropped significantly but my pullups have suffered more. 17 deadhangs from late 2008 to 10 deadhangs as of now.

I'm going to do SS(with the GOMAD) to get my lifts back to where they were or higher, then will proceed to Crossfit(Hopefully Crossfit Football).

3-18-09

Back Squat
3 sets of 5 reps of 185#

Shoulder Press

3 sets of 5 reps of 100#

Deadlift
1 set of 5 reps of 225#

note: reps felt light so will jump up 10# in squat, 5# in press, 15# in deadlift.
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Old 03-24-2009, 04:35 PM   #2
Brian Solar
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Re: Brian does it again

3-20-09

Back Squat
190x5x3

Bench Press
185x1
190x1

Power Clean
135x3x5

3-22-09

Back Squat

195x5x3

Shoulder Press
105x5x3

Deadlift

235x5x1

Notes: Will be doing high-bar back squats, plan to switch over to CFSB soon, just discovered it.
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Old 03-27-2009, 06:00 AM   #3
Brian Solar
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Re: Brian does it again

3-26-09

Front Squat
155x5
160x5
165x5

Back Squat
135x20

20-15-10-5:
Kipping Pullup
40# dumbell swing

6:50
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Old 03-28-2009, 04:45 PM   #4
Brian Solar
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Re: Brian does it again

3-27-09

Shoulder Press
110x5x2
115x5x1

10-7-4
95# shoulder press

Failed on set of 7 on rep 5. Completed all reps

Didn't do a metcon today, but played basketball for about an hour. No more excuses though.
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Old 03-29-2009, 02:33 PM   #5
Brian Solar
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Re: Brian does it again

3-29-09

High-bar back squat

195x5
200x5
205x5

Fight Gone Bad(Modified)
Two rounds of:
45# thruster (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18" box (Reps)
Push-press, 75 pounds (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Did not count score
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Old 03-30-2009, 10:25 AM   #6
Brian Solar
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Re: Brian does it again

3-30-09

Deadlift
245x3
255x3
265x3

190x15

Will try to get a metcon later today.
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Old 03-30-2009, 11:21 AM   #7
Dave Coughlin
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Re: Brian does it again

Hey Brian, good to see you back. Sorry, but I don't know of any Granada boys at the FD. They probably work for the City, and I'm a County FD guy.
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37 y/o 240s My log
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Old 04-01-2009, 04:02 PM   #8
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Re: Brian does it again

4-1-09

Puppies:
Three rounds for time of:
10 Glute-ham sit-ups (to parallel)
10 Back extensions

3:30

Too easy, going to do something later.
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Old 04-05-2009, 06:29 PM   #9
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Re: Brian does it again

4-2-09

Front Squats
165x5
170x5
175x5 PR

4-3-09

Shoulder Press
110x5
120x5

10-7-4
95#

A lot of rest in between

4-5-09


High-Bar back squat

200x5
205x5
210x5

7 rounds for time:
3 reps of push Jerk 135#
6 pullups
9 box jump 18 inches

15:01

tryed to get under 15 min...
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Old 04-06-2009, 05:30 PM   #10
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Re: Brian does it again

4-6-09

Deadlift
255x3
265x3
275x3

200x15 (10# heavier than last week and twice as easy.)

Metcon
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

8:40 (could have increased my intensity, need to try harder)
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