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Old 02-19-2006, 07:13 PM   #81
Clay Shelley
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Someday I'm going to grow up and be just like Anthony.

Seriously, you're a true inspiration. Not only can you do 30 Burpees, you did them in sub-zero temperatures. You rock.

Keep training hard!
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Old 02-20-2006, 05:55 PM   #82
Anthony Bainbridge
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Monday, February 20, 2006 - Crossfit WOD 060220 "Angie"

Description
For time:

100 Chinups
100 Pushups
100 Situps
100 Squats

Training
Anthony (BW=180)
Time: 19:57

Jodi (BW=110)
Time: 28:58

Overall
I'm not overly impressed with my performance today, but I'm glad it was under 20. My forearms and calves seemed to cramp easily. I drank a normal amount of water, but I noticed I was ****ing more often than usual. Maybe I was dehydrated because of that, who knows.

It will be weird having a rest day on Tuesday, but I think the 3 on 1 off will benefit me in the long run.

Feedback
Clay: lol, thank you!
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Old 02-22-2006, 03:38 PM   #83
Anthony Bainbridge
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Wednesday, February 22, 2006 - Crossfit WOD 060220

Description
Max Effort Clean & Jerk - 10 Singles

Training
Anthony (BW=180)
95x1
135x1
145x1
155x1
165x1
175x1
185x1
195x1
205x1

Jodi (BW=110)
25x1
45x1
52x1 (wooden plates so the clean starts at the right height)
57x1
62x1
67x1
72x1
77x1
82x1
87x1

Overall
My clean felt slow and I wasn't dropping low enough. Jerk was good, although I could have used more leg drive in the early sets.

Jodi's 2nd pull is starting too soon, but her jerk was damn near perfect. All those push presses really paid off.
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Old 02-23-2006, 04:39 PM   #84
Anthony Bainbridge
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Thursday, February 23, 2006 - Crossfit Challenge #2 & Misc

Training
Anthony (BW=180)

Crossfit Challenge #2 (21 Thrusters with dumbbells totaling half your body weight)
90lbs x 21 = successful!

http://media.crossfit.com/cf-video/C...-2_Anthony.wmv

Front Squats
45x10
135x5
185x5
195x5
205x5
215x5
225x5

Handstand Pushups (nose to floor)
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5 (paused at top and bottom, slow negative)

Deadhang Chinups
BWx5
BWx5
BWx5
BWx5
BWx5

Overall
Today was a good day. The Crossfit Challenge wasn't too bad in terms of strength, but I could feel the left dumbbell wanting to tip forward again. I got it, so that's all that counts. :biggrin:

Front squats are fairly new to me. I've never used them as a full exercise, more or less just playing around or when cleans are called for. So I had no idea what to expect and took it easy. 225 was very hard on the wrists, but my depth/balance/strength felt fine.

Handstands seem to be improving. My control when getting into and out of position has improved a lot and even with the pause I still had a lot of strength and power.

Chinups were fully paused at the bottom, but we allowed momentum (a kipping type motion) on the actual pull.

Jodi did the thrusters with just over 1/4 body weight successfully. Then she did back squats, bench press, and dead hangs. She tried a handstand pushup, but doesn't quite have the strength yet. Soon though!!

Last edited by David Wood : 09-24-2007 at 11:22 AM. Reason: updated video link
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Old 02-23-2006, 07:31 PM   #85
Andrew G. Greenberg
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hi anthony, sorry if this post is not supposed to be in your journal, but im new to message boards. quick question for you (assuming that's you in the picture) -- how can I (5'9 150) put on 10 lbs of muscle without access to heavy weights? Is it even possible? thanks and sorry again if I have messed up the flow of your journal.
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Old 02-24-2006, 05:52 AM   #86
Anthony Bainbridge
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Andrew,

No worries, everyone is allowed to post in the journal!!

In order to build muscle you need two things: calorie surplus and progressive resistance.

You may not think you have access to heavy weights, but you do. For less than $10 you can build your own kit. Here's how:

Anthony's Sandbag Recipe
100lbs of sand
2-3 burlap bags from your local "feeds and needs" store
1 roll of duct tape
Directions: pour 50lbs of sand into plastic grocery bag, tie top. Place another grocery bag over this and tie. Repeat 4-5 times. Cut burlap bag so you can wrap the plastic sand bag twice. Duct tape the hell out of it, make sure corners are well taped. Repeat process for a 30lbs bag and 20lbs bag. Total cost: about $3 for a roll of duct tape. They'll give you the burlap bags.

Anthony's Sled Recipe
1 Rope
1 Old Tire
2 Pieces of 2x6 wood, length to fit within tire (this creates a shelf to place sandbags)
Directions: Place wood in tire. Tie rope around wood. Place sandbags on wood. Tie rope around waist. Pull. Total cost: maybe $5 for the rope and wood. Get an old tire from a local garage, it saves them a disposal fee.

You can do a ton of exercises with these. Sled drags (forward, backward, sideway, overhead, etc), sandbag deadlifts, sandbag cleans, sandbag throws, sandbag walks, turkish getups, etc, etc. If you need more weight, just get more sand!

Good luck!
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Old 02-24-2006, 01:00 PM   #87
Motion Macivor
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Hey andrew check this out.http://www.dragondoor.com/articler/mode3/229/
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Old 02-24-2006, 04:20 PM   #88
Anthony Bainbridge
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Friday, February 24, 2006 - Crossfit Challenge #4 & WOD 060224 "Michael"

Description
Challenge #4: vertical leap half your height

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Training
Anthony (BW=180)
Crossfit Challenge #4 (vertical leap): 28 inches, missed by 5.5 inches.
WOD Notes: subbed rowing
WOD Time: 19:54

Jodi (BW=110)
WOD Notes: as rx'd
WOD Time: 23:58

Overall
I have no idea what the average vertical leap is, but I'm pretty happy that mine was more than 2 feet. I think 33.5" is possible with practise, since this was the first time I've ever attempted a vertical leap test (help me out here, Mason!!). The WOD felt REALLY good the first two rounds, I was flying, and then my shins started to hurt near the end of the second round. My third round killed my time, but I was happy to be under 20. All in all, great day.
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Old 02-24-2006, 05:22 PM   #89
Joseph Blaire
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Hey Anthony,
I haven't been on the board in a while, thanks for the long reply back on my questions.
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Old 02-26-2006, 01:43 PM   #90
Anthony Bainbridge
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Training for Sunday, February 26, 2006
1) Crossfit WOD 060226: Squat 10 sets of max effort doubles
2) "Original GPP"

Anthony (BW=180)
Squats
45x10
45x10
45x10
135x2
185x2
225x2
275x2
315x2
335x2
345x2
355x2
365x2
375x2

Original GPP
Burpees x 30
Tire Jumps x 30
Backward Sled Drag 85lbs x 200 feet
Forward Sled Drag 85lbs x 200 feet
Sandbag Throws 25lbs x 10
Sandbag Walk 60lbs x 400 feet
Sledgehammer VS Tire x 60 strikes
Time: 14:15 (22 second PR)

Jodi (BW=110)
Squats
65x2
75x2
85x2
95x2
105x2
115x2
120x2
125x2 (PR)
130x2 (PR)
135x2 (PR)

Overall
My hamstrings are not very happy with me right now. They've been on fire since Friday's back extensions ... who woulda thought? Anyway, I was pretty happy with squats considering I haven't gone "heavy" for quite some time. 2.08 x my body weight is probably the best I've done pound for pound, although still short of my all time PR.

I took a 20 minute break to have a shake and then I went to do some outdoor gpp (same as the video I posted last week). It wasn't as cold (-21C), but the wind was still strong. My hamstrings were definitely NOT pleased during the jumping and dragging, so that really killed my time, but I still managed to pull off a 22 second PR. Cory also gave me a run for my money and came in at 14:19 ... his sled dragging is a lot stronger than mine.

Feedback
Joseph: No problem!
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