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Old 03-12-2008, 05:41 PM   #41
Erin Davidson
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Greg,

Pretty detailed log with some great progress to show off. Good stuff. Completely impressed with your diet. Keep posting! Congrats on that Fran time!
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Old 03-15-2008, 02:17 PM   #42
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Thanks Erin

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (Good mornings w broom)
50 Sit-ups

18:39 Neighborhood course. Ran 50m sprints x10 afterwards.

Lots of good food
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Old 03-15-2008, 02:26 PM   #43
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Rest day from Crossfit.

8am 20 oz coffee, 1/2 cup grapes

10am 2 eggs, 1 pork chop, asparagus

12pm 1 medium granny smith apple

1pm eye of round, mixed veggies

5pm chicken breast, mixed veggies

9pm 2 slices turkey breast
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Old 03-16-2008, 04:42 PM   #44
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

1pm 7 rounds 8,7,7,8,8,7,10. Pre workout I worked on Snatches...I am saying goodbye to the blue assistance band. All kipping pullups today, it all came together finally. What a great movement. I guess I was really pumped so my pullup numbers were a bit strange, I was just stoked that I was stringing them all together. Treadmill run 6.5mph.

10am 2 eggs scrabled, 1/8lb ground bison, fresh mixed berry shake

11am 10 oz coffee, 4 almonds

2pm 2 slices turkey, 1 cup milk

3pm sashimi (no rice) tuna, shrimp, yellowtail, salmon...lots of wasbi

6pm 1/2lb ground bison, salsa, fresh guacamole, pico, some tortilla chips, more milk (craving it lately)
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Old 03-17-2008, 08:52 PM   #45
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups (3pullups, 3dips x 2)
4 Handstand Push-ups (95# shoulder press x 4)
8 2-Pood Kettlebell swings (1 pood)

11:30am 7 rounds. I started out really strong, but I was feeling fatigued at the start of the 5th round. Tough strength workout. I'll do 4 PU, 4 Dips, assisted hand stand PU's, and use 1.5 or 2 pood for the swings. Push/pull/swinging movements got harder to isolate at the end of this workout. Worked on single deadlifts (135lb) pre workout.

8am 20 oz coffee

9am 1 cup strawberries and blackberries

11am 6 walnuts

1pm 2 slices turkey breast 1/2 cup carrots 3 walnuts

2pm 2 slices turkey breast 1/2 cup carrots 3 walnuts

3pm 10 oz black tea

6pm 10 bacon wrapped scallops, mixed veggies (broc, carr, squash, cauli)

8pm cottage cheese, 1 piece o chocolate
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Old 03-19-2008, 06:13 AM   #46
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Rest Day from Crossfit

12pm 5-5 Basketball

6am 2 eggs, mushrooms, onions, fresh berry shake

8am 20 oz coffee

10:30 am tuna salad, carrots, broc,

1pm 1/4lb ground beef, spinach

3pm yogurt

6pm bison sausage, poplano pepper, onions, yellow squash

8pm some beef jerkey
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Old 03-20-2008, 06:16 AM   #47
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

11am 232 Total. Wall-22.18.13=53 Sumo-16.13.13=42 Jumps-15.12.12=39 Push Press-20.14.14=48 Row-19.16.15. I might have left a little bit on the table, but this workout is really tough while you're doing it, and when I finished I felt like I could have done a couple more reps. 1 minute partitions are excellent because I truly was ready to stop right at the 1 min mark each and every time. I slept really well after this workout (last night)

8am 20 oz coffee

10am 1 cup cantalope, 10 almonds

12pm 4 slices roast beef

2pm 1 cup carrots, 2 Tbsp Almond butter

5pm chicken breast, eggplant, zucchini

8pm 1 cup cottage cheese
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Old 03-21-2008, 04:50 AM   #48
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Four rounds for time:
Run 400 meters
Rest 2 minutes

5pm 80sec, 79sec, 80sec, 77sec. I wish I would have done this workout before I started Crossfit to see how I measure up, I know there is still some room for improvement, but I feel explosive and the POSE method definately is helping my sprints. Calves are sore though. Ran on a street course.

6am 2 eggs, 2 slices bacon

8am 20 oz coffee

11am 1/2 cup blackberries

1pm 1 can tuna, 8 almonds

3pm yogurt

4pm small portion of ribs

6pm tilapia, salmon, and mixed veggies

8pm cottage cheese, 1 cup grapes
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Old 03-22-2008, 07:52 AM   #49
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

1pm Haha. 12 minutes. So I did L-Pull Ups for 1-5 reps. I kipped the rest of the rounds and held an L on the pull up bar for 5 seconds after each round. Hanstand Push Ups were assisted with feet/legs forming 90% angle with body. Post Workout 3x5 reps 95lb shoulder press. Handstand is weak right now but I've been working on the planche progression regularly.

8am 20oz coffee

9am 1 cup blackberries

11am 1 medium granny smith apple, 2 Tbsp crunchy almond butter

2pm 1/2 lb eye of round, 1 cup broccoli

5pm-6pm chicken salad, 5 boneless wings, 5 stalks celery

6pm-9pm 5 miller lites

11pm-8pm Sleep

Calves are still sore from the 4x400. Weight is at 193lbs. Areas that need work - Handstands, Dips, Overhead Squats, Snatches. This week I'm going to try and improve jump rope and planche/handstand work. I think my shoulder flexibility will improve (and help my overhead squat/snatches) as I keep doing kipping pull ups. Shoulder flexibility is the biggest factor affecting these movements at this time.
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Old 03-22-2008, 08:44 PM   #50
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Rest day from Crossfit

8am mixed berry shake, no sugar ice cream

9am 2 eggs, 1 slice bacon, tomatos.onions.mushrooms

10am 10 oz coffee

1pm 1 1/2 chicken breast, squash, zucchini, fresh guacamole, salsa

3pm 20 pistachios

4pm some dubliner cheese (addicting) and sunflower seeds

6pm leftover guacamole and 1/2 pablano pepper

8pm 1 cup cottage cheese

Working night shift Mon-Fri next week (4-12pm). Planning on sleeping from 1pm-9am. Hopefully I will adjust and sleep well. Im assuming most people wont be able to do clean and jerks tomorrow (Easter). My affiliate and military base gyms are closed, so I'll think of something good for tomorrow. Either 5k run or Tabata This probably...
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