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Old 05-12-2008, 06:48 AM   #1
Frederic Giraud
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I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Finnally I'm back on track. And this log will prove it.

Stats:

Male 24
160-165# ( didn't weight this morning)
Around 8-10% BF
Been on crossfit since august 2007 | On and off since March 2008 ( read 2-3 times a week)

Current goals:

Hit the wods with consistency as close as possible to what is Rx', while following as close as possible HQ's wod.

Might throw in some more met-con at the beginning to get back at it.

Nothin' much to add except that I'm gonna take this itty bitty world by storm, and I'm just gettin warm!

RAWR
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Old 05-12-2008, 06:54 AM   #2
Frederic Giraud
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Monday 12 Mai

Warm-up

Dynamic Stretching
MCFWU 3 rounds
MFCWU consists of:

-with a 45# bar, deadliftsx5, power cleanx5, OHSx8
-Back extension x 10
-Sit up x 10
-Pull up x 10
-HandstandPushup ( against wall) x 6

Onto skill practice on the OHS:

8@95#
5@95#
3@135#
3@135#

I'm aiming 15 reps @ BW ASAP!!! Slowly but surely

Onto the WoD:

20 Muscle Up for time
-subbed by 4 pull up/4 dips each

80PU/80DIP: 24'54"93

Long...exhausted...out of met-con shape....

Finished with 1k Rowing.

Onto Stretching.
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Old 05-12-2008, 08:14 AM   #3
Richard Vanmeerbeek
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Quote:
Originally Posted by Frederic Giraud View Post

Onto skill practice on the OHS:

8@95#
5@95#
3@135#
3@135#

I'm aiming 15 reps @ BW ASAP!!! Slowly but surely
I'm on the same mission for the OHS !

Good to see such great motivation on getting back into the WOD's
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Old 05-12-2008, 09:04 AM   #4
Frederic Giraud
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Quote:
Originally Posted by Richard Vanmeerbeek View Post
I'm on the same mission for the OHS !

Good to see such great motivation on getting back into the WOD's
Hey!

Thanks mang,

On your side where you at on your OHS? I had a PR of 105# 3 weeks ago... I should be able to get to my BW quickly but then I guess building reps will be the long task...

Are my prediction close to what you experienced?

Anyways thanks for the holla, it does help with that motivation
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Old 05-12-2008, 03:14 PM   #5
Richard Vanmeerbeek
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Quote:
Originally Posted by Frederic Giraud View Post
Hey!

Thanks mang,

On your side where you at on your OHS? I had a PR of 105# 3 weeks ago... I should be able to get to my BW quickly but then I guess building reps will be the long task...

Are my prediction close to what you experienced?

Anyways thanks for the holla, it does help with that motivation
Your predictions are true. I'm at BW (85kg/187lbs) x 6 at the moment. I worked my way up to bodyweight in a couple of sessions with sets of 5. Once I got at 80kg x 5, I knew I had bodyweight in me. Now it's difficult to build the reps like you say. I'm hesitating between going back down and doing a weekly progression with 1 set of 15 at each session, doing 2 max rep sets @ BW, or just going heavier than bodyweight. I think I'll go for number 2. Fridays are OHS days for me.

You'll be knocking BW reps in a second, I'm sure. Can't for you to feel it. We need to get those 15 reps this year man
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Old 05-13-2008, 07:15 AM   #6
Frederic Giraud
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Mardi/Tuesday 13 May

Warm-up

Dynamic Stretching
MCFWU x 2

Onto Skill practice

8xPower Clean @ 95#
8xOHS @ 95#

5xPower Clean @ 135#
1 rep OHS @ 135# then failed at rep 2 LOL...s'ok better luck next time

Onto WOD ( brought to you thanks to crossfitEast, which btw has a fukin bad *** logo akuma/ryu style ):


Scaled down btw...

4 rounds of : ( should have been 5 , no time had to train my friend Lex )

6 x 135# Clean&Jerk ( Should have been 9, but C&J @ 135# are 1) new to me 2) heavy as -bip- )
9x Knees 2 Elbow
255m run

20:34'96"

Really nice workout. Wish I had more time to 1) complete it 2) perhaps try to do 9 reps of C&J...slowly but surely kind of....
Effectively kicked my butt

Onto Training Lex

Introducing him to CFWU:

15sec Samson Stretch
10 OHS with broomstick focus on form
10Back extension
10Sit up
Introduced him to kipping and worked a bit on it with some progression. He got the feeling down so it's a good start. He can do about 2 deadhang pull ups bar 2 chest, 3 cheatin' a bit. Got him to do jumping pull- 6 reps for the WU
6 Dip

2 rounds.

Onto Lex's WOD

He came in late so we didnt had much time, hit him with half a cindy.

AMRAP in 10 mins:

5 jumpin' pull ups
10 push up ( regular or on the knees, focus was on midline stabilization )
15 Squat

He did 3 rounds + 1min23sec

I was expecting more!!! lol... but he was in a good sweat and was alerady pushin' a bit . which is ok. Consitency before intensity.

Then he wanted more ab work.. I laughed a bit and made him do:

3-5 Knees 2 Elbows
10 Russian Twists @ 20#
10 Sit up

3 rounds , not for time... I had to go so I just introduced him to the k2e and russian twist. My other friend ( which I trained couple month ago and is now roarin') would supervise

Onto C&J Touch'n'go 9 Reps @ 135#

Decided to give it a go really quick, the bar was set up, i warmed up a bit with 8 deadlifts and then 5 reps of DL.

1min32sec But I failed at rep 8 still happy ... as mentioned before Clean are pretty new to me still focusin' on form and all that... it's pretty much my 1 RM lol.

@Richard:

Wassup!

Ya I think alternating between going over BW for 1-3 reps/ going for max reps @ BW/ going for more reps @ lower than BW will be the way to go

I'm 30# away from BW OHS , imma feeeeeeel it soon mang!
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Old 05-14-2008, 09:24 AM   #7
Frederic Giraud
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Mercredi/Wednesday 14 2008
*Note:I need to stop writing walls of text o_O*

Warm-up

Dynamic Stretch
MCFWUx3

Didn't do much skill practice. Tired. Only slept 5:30-6hours.

Onto WOD

Subbed todays WOD of ME on DL with BS

warmup:

5x135 | 3x185 | 1x225

Workset:

1x245 | 1x255 | 1x265(PR) | 1x270(PR) *almost failed* | 1x270 (failed) | 1x225 | 1x225

Think I should be able to go a bit higher. Bad day. On my last cycle of SS I was 5 reppin' 255...

Onto Lex Training and Afterward WoD

For him: Dynamic Stretch/CFWUx3/ we went over: jump ropes and DU|box jumps| Shoulder Press|Push Press
His Wod was 3 Rounds of:

4rounds/2min tabata jump rope
20 box jump @ 24"
10 shoulder press @ 45#

Didnt time it

I did after another warmup with DU and other little jump rope tricks:

30 Man-Makers Burpees @ 35#
9:56'78"

Seems quite slow...I had it under or pretty close to 6min at one point IIRC...oh well bad day
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Old 05-15-2008, 07:12 AM   #8
Frederic Giraud
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Jeudi/Thursday 15 Mai/May

Warm-up

Dynamic Stretching
5min rope jump warm-up/Skill practice on Double Unders/"Criss-cross" (?)
MCFWU x2

Onto WoD

Mary 5 HSPU | 10 Pistol (alternate each leg) | 15 Pull up
AMRAP in 20 min.

7 rounds + 5 HSPU.

Would have like 8 but was still nice. PU are what is killing me...even with the kip. but still 40/70/105 reps , remember I'm just gettin warm!

lol
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Old 05-15-2008, 08:58 AM   #9
Richard Vanmeerbeek
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Quote:
Originally Posted by Frederic Giraud View Post
Jeudi/Thursday 15 Mai/May

Warm-up

Dynamic Stretching
5min rope jump warm-up/Skill practice on Double Unders/"Criss-cross" (?)
MCFWU x2

Onto WoD

Mary 5 HSPU | 10 Pistol (alternate each leg) | 15 Pull up
AMRAP in 20 min.

7 rounds + 5 HSPU.

Would have like 8 but was still nice. PU are what is killing me...even with the kip. but still 40/70/105 reps , remember I'm just gettin warm!

lol
Man I want to do Mary so bad, bravo mon ami !

Nice effort
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Old 05-16-2008, 12:51 PM   #10
Frederic Giraud
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Re: I'm gonna take this itty bitty world by storm, and I'm just gettin warm !

Vendredi 16 Mai/Friday 16 May

*Finishing a 5on-2off cycle with an hero is....crossfit*

Warm up

Dynamic stretch
3min jump ropes practice DU and "Criss-Cross"
MCFWU 2 rounds

Onto some snatch practice

10 with broomstick
then 2 x 10 @ 45# Focus on form and syncronism.

really wanted to get it done today and enjoy my 4 days off from work, and 2 rest days

Onto WoD

"Michael" (scaled down)

Three rounds for time of:
Run 510 meters
50 Back Extensions
50 Sit-ups

38min14sec-ish

I then proceeded to run to home ( aprox. 1.2K ).


Btw Richard... 4min-ish Fran huh? GREAT JOB! I'm sooooo behind in terms of met-con....I'm gettin there tho...i'm gettin' there..!
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