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Old 09-20-2010, 10:02 AM   #1
Carl Amolat
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Hybridization of CFE + 5/3/1 Log

I took the leap of faith today (wfs) and started doing the CFE site workout plus three 5/3/1 sessions during the span of a week.

Previously I've done Military Athlete workout (wfs) but due to the fact that in November I'm taking a job where I won't always have the 1-1.5 that most MA workouts require I'm switching to CrossFit Endurance hybridized with Wendler's 5/3/1 method.

The first day has gone as follows:

A.M.

1) Work to Standing Press 1RM

5 @ 75 lbs
3 @ 85 lbs
1 @ 95 lbs
1 @ 105 lbs
1 @ 115 lbs

5 minute break

2) 12 minutes AMRAP of:

8 x Hang Power Cleans at 115 lbs
8 x Thrusters (2 x 40 lbs DB)
8 x Ankles to Bar

I managed 2x rounds.

(Will Edit in the afternoon after the afternoon run).
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Old 09-20-2010, 07:02 PM   #2
Carl Amolat
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Re: Hybridization of CFE + 5/3/1 Log

P.M.

I ran 12 sprints slightly lower than all out effort since I recently recovered from four days of illness.

1 min sprint/1 min rest.
1 min sprint/50 sec rest
1 min sprint/40 sec rest
1 min sprint/30 sec rest
1 min sprint/20 sec rest
1 min sprint/10 sec rest
1 min sprint/10 sec rest
1 min sprint/20 sec rest
1 min sprint/30 sec rest
1 min sprint/40 sec rest
1 min sprint/50 sec rest
1 min sprint/1 min rest
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Old 09-21-2010, 06:46 PM   #3
Carl Amolat
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Re: Hybridization of CFE + 5/3/1 Log

A.M. Morning PT - Sports Day (Touch Football)

P.M. Because I recently recovered from being sick with a gastrointestinal illness I worked these as at a brisk but not balls to the wall pace.

5 minutes AMRAP: 3 Rounds completed

10 x Back Squat @ 155 lbs
5 x Chest to Bar Pullups

1 minute rest then...

5 minutes AMRAP: 2 rounds completed

5 x Ground to Overhead @ 135 lbs (It was Rx'd to 155 lbs but I scaled it to 135 lbs)
10 x pushups

1 minute rest then...

5 minutes AMRAP: 1 round complete

10 x Dumbbell Snatches at 50 lbs
5 x Burpee Pullups
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Old 09-22-2010, 09:37 AM   #4
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Re: Hybridization of CFE + 5/3/1 Log

A.M.

1) 5/3/1 of Bench Press

5 @ 120 lbs
5 @ 140 lbs
8 @ 155 lbs

Rested about 3 min

2) Four Rounds for Time Of: (Completion time 34:45 - I was smoked after this)

40 Box Jumps 20"
40 Push Press @ 75 lbs

I broke the sets into sets of 10-20 reps apiece, and towards the end it was 10 rep subsets.

This afternoon I'm gonna do the swim workout for the day.
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Old 09-22-2010, 06:52 PM   #5
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Re: Hybridization of CFE + 5/3/1 Log

Due to the pool being closed I didn't get a chance to swim. So I used the C2 Rower for three sets of 250m/500m/750m with the rest being the time it took me to row the previous distance.

Here's the results:

250m:

T1: 57 seconds
T2: 1:01 min:sec
T3: 1:00

500m

T1: 2:02
T2: 2:03
T3: 1:57

750m

T1: 3:14 min:sec
T2: 3:11
T3: 3:05
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Old 09-24-2010, 09:25 PM   #6
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Re: Hybridization of CFE + 5/3/1 Log

A.M.

1) Deadlift 5/3/1

5 reps @ 180 lbs
5 reps @ 205 lbs
6 reps @ 250 lbs

2) 30 Back Squats at 205 lbs (CFE recommended 225 lbs but I can't yet back squat 225 lbs).

3) Run 1 mile (it turned out that I ran 1.15 miles when I mapped it out) - 9:51.

P.M. 8 x :20:10 Tabata swimming workout.
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Old 09-25-2010, 07:00 PM   #7
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Re: Hybridization of CFE + 5/3/1 Log

AMRAP in 60 minutes of:

1500m swim with fins
500m run in ACUs (Army Combat Uniform) and running shoes

Managed 1.5 laps. My fin swimming technique isn't the best in the world but I'll work to improve it.
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Old 09-26-2010, 08:05 PM   #8
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Re: Hybridization of CFE + 5/3/1 Log

Rest for today. Tomorrow is a Strength and Conditioning Recovery on CFE so I'm doing the recovery workout online.
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Old 09-27-2010, 08:09 PM   #9
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Re: Hybridization of CFE + 5/3/1 Log

A.M.

1) 5/3/1 Front Squat
5 x 130 lbs
5 x 150 lbs
8 x 170 lbs

Rest for about 3-4 minutes

2) 3 Sets of:

15x GHD Situps
15x GHD Back Extensions
15x KB Swings (20 KB)
5x BW Bench Press (170 lbs)
10x Strict Pullups

Rest 2 minutes

3) 2 x 10m Farmer's walks (80 lbs)

P.M.

20 minutes swimming at 85% effort = 900 meters.
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Old 09-28-2010, 06:48 PM   #10
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Re: Hybridization of CFE + 5/3/1 Log

A.M. Morning PT with unit. 3.7 mile release run (33:33)

P.M. (Didn't do the endurance work today due to the run in the morning)

1) 5 x 2 Strict Press at 80% 1RM (95 lbs)

5 minutes rest

2) 5 x 3 Front Squat at 70% 1RM (155 lbs)

5 minutes rest

Six Rounds of (40 sec on/20 sec off)
Push Jerks at 115 lbs (had to cut weight in the middle two sets to fix my form)
Burpees

Since tomorrow is a CFE Strength and Conditioning only day I'll do the Strength and conditioning workout in the morning and the interval workout for today tomorrow afternoon. I figured it was wisest to avoid overtraining.
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