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Old 02-02-2006, 04:03 PM   #61
Anthony Bainbridge
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Thursday, February 02, 2006 - Crossfit 060202 "5x5 Squats"

Training
Bike 4 minutes @ 15kmh

Squats
45x12
45x12
135x5
185x5
225x5
275x5
335x5

Andrew's Little Workout
500m Row
25 Pushups
50 Squats
4 Rounds for time

Anthony: 17:26

Jodi: 22:45

Overall
Even though I had 5x5 squats/bench/rows yesterday, I decided to do the WOD. It went okay. I also decided to give Andrew's Little Workout a try. I knew I would be above 15 minutes, but I didn't realize how rough the squats would be on the legs. Youch. Endurance felt fine, which is nice.

Jodi was making good time (on pace for 18), but she started to feel sick (code red). She refused to quit, which was kinda cool. She'll get you next time Andy!
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Old 02-03-2006, 06:14 PM   #62
Anthony Bainbridge
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Friday, February 03, 2006 - Crossfit 060203 "JT"

Training
Bike 4 minutes @ 15kmh

Anthony (BW=180)
Notes: subbed 3 bar dips = 1 ring dip
Time: 25:56

Jodi (BW=110)
Notes: subbed elevated pushups for handstand pushups and 3 bench dips = 1 ring dip
Time: 15:44?

Overall
The dips killed me. 63-45-27 for a total of 135 is insane. My rings better hurry up and arrive so I don't have to do the 3:1 sub anymore!!!!!!!
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Old 02-04-2006, 05:07 PM   #63
Anthony Bainbridge
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Saturday, February 04, 2006 - Crossfit 060204

Description
Chinups 1-1-1-1-1-1-1-1-1-1 (max effort chinups - 10 singles)

Training
2 hours grappling / sparring

Drove to the gym

BWx1
BW+10x1
BW+25x1
BW+35x1
BW+45x1
BW+70x1
BW+80x1
BW+90x1
BW+100x1
BW+115x1
BW+125x1
BW+135x1

Overall
I went to grapple with some friends from hapkido. I haven't seen them in awhile, so it was a lot of fun. They've improved a lot! I actually learned some new escapes for the scarf hold, so that was cool. Then we sparred. We went with 5 minute rounds, winner stays. After 5 rounds (2 arm bars, 2 chokes, 1 decision) I felt like I was just warming up. The two guys I was up against were exhausted. Got Crossfit?!?
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Old 02-06-2006, 03:49 PM   #64
Anthony Bainbridge
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Monday, February 06, 2006 - Crossfit 060206 "Kelly"

Description
400m Run
30 Box Jumps, 24"
30 Wall Ball Shots

Training
Anthony (BW=180)
Notes: subbed rowing in rounds 1, 2, 5 (had to run in 3 and 4 because someone had the rower)
Time: 27:11

Jodi (BW=110)
Notes: subbed 20" box jumps, step ups as needed (maybe 1/4 - 1/3 in last 3 rounds)
Time: 28:40

Overall
This wasn't as bad as I thought, although I could have pushed myself harder. Two things slowed my time; someone stealing my rower and someone stealing steps out of my "box." I didn't lose much as Jodi was keen and found new steps, but goddamn the nerve of some people.
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Old 02-06-2006, 11:34 PM   #65
Stephen Reeks
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i've been reading your log man.
keep up the awesome work
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Old 02-07-2006, 12:00 PM   #66
John Velandra
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Anthony,
Greaty posts - really enjoy it. Is your avatar you? Great physique if it is. So what are your goals for the training?
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Old 02-07-2006, 04:39 PM   #67
Anthony Bainbridge
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Tuesday, February 07, 2006 - Crossfit 060207 "Diane"

Description
Deadlifts 225 x 21
Handstand Pushups x 21

Deadlifts 225 x 15
Handstand Pushups x 15

Deadlifts 225 x 9
Handstand Pushups x 9

For time

Training
Anthony (BW=180)
Notes: as rx'd
Time: 4:50

Overall
I surprised myself with this one! I was hoping for sub 10 ... wow! I felt pretty good during the whole thing, but when I stopped it was like a truck hit me. All rounds of deadlifts and first round of HSPU unbroken! HSPU seem to be improving.

Feedback
Stephen: thank you!

John: thanks John, I appreciate it. The avatar is me - just messing around with the camera and was kinda shocked with what came out! My goals are pretty simple. Increase strength and conditioning for fighting. If I can round out some other skills along the way (running/rowing/etc) then all the better!
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Old 02-08-2006, 03:48 PM   #68
Anthony Bainbridge
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Wednesday, February 08, 2006 - 5x5

Training
Bike 4 minutes @ 16kmh

Squats
45x10
45x10
135x5
185x5
225x5
285x5
340x5

Bench Press
45x10
45x10
45x5
135x5
185x5
225x5
285x5

TBar Rows
0x10
45x5
135x5
180x5
225x5
285x5

Chinups
BWx29

Overall
Squats felt pretty good. Bench sucked. I'll either wave the weight down by 20-25% and build back up, or I'll replace it with hang cleans for awhile. Rows were okay, stance was a bit awkward. I went for max chins after the rows and hit 29 (failed horribly on 30, lol). I'm one away from my goal! Whoo!
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Old 02-09-2006, 11:09 AM   #69
Joseph Blaire
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Hey Brother,
You posted that your 5'7 at 183lbs, I myself am 5'7 but I’m just 150lbs. The biggest I’ve ever been was 160 (I put on muscle pretty easy) but I also tend to put on body fat with that muscle. Also after I’ve been doing Cross fit for a while, I'm much stronger at 150 then I was at 160 (then again my training when I weighed that much, was just a bodybuilding crap spilt routine). Also as recommended by many X-fitters I’ve been on the Zone a while (and while I’m staring to lose some body fat) I feel like I might be losing some muscle as well. So you get some idea, my max 1 rep lifts: I can do a little more then double body weight dead lift 305#, I can Squat 300#, Bench 210 (But I rarely ever train bench and I can put up by own BW for tons of reps), and clean and Jerk 135#, also I can do about 15 Pull-ups in a row.


What I’m getting at is ever since I've gotten into Cross fit, I've changed the way I thought about training , now I train for function and strength over size and appearance. After seeing your posts though it got me thinking your bigger then I am and your putting up more weight then me and better time at some CF cardio bouts also you can do a Muscle-UP (I’m still working on it).
So let me ask you what's your diet, and what was your training before Cross-fit? Because now I’m thinking maybe I should train to get up to 170-180 pounds and then go back to Cross-fit. Let me know what you think.

Also do you Kip when you do Pull-ups?
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Old 02-09-2006, 11:44 AM   #70
Anthony Bainbridge
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Hey Joseph,

Right now my diet is based on meat (beef, pork, chicken), veggies (spinach, peppers, brocolli), and nuts (cashews, almonds). I still eat bread, milk, pizza, burgers, etc when I get the urge, but all within moderation. I haven't counted calories in awhile since I'm maintaining weight, but I would guess it's around 3000 calories.

My training before crossfit was centered around powerlifting; squats, bench, deadlift. I made a post in this thread: http://www.crossfit.com/discus/messages/21/19340.html that will give you some more detail about my background and goals.

As for your goals, I think you could get up to 170-180 WITH crossfit if you managed your diet properly. It might be easier to gain weight without crossfit (debatable), but you would probably lose your size to strength ratio. Right now you're putting up BWx2 on squats and deadlifts. Would you increase those by 60lbs each in the time you gained 30lbs of body weight? And if you did, how would your chinups and muscleups make out? Not to mention your running/rowing/etc. The bottom line is that if you want to gain weight, you'll have to balance your activity and nutrition properly.

I try to kip during bodyweight pullups, but I'm not very good at it! When doing weighted pullups, I don't kip at all.

I hope this helps!!
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