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Old 05-14-2007, 09:07 AM   #551
Brent Jaciow
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Anthony, thanks for being religious in your posts. It has been a vital resource in planning my crossfit meets PL'ing in my quest to maximize "useable strength".

The first question off the top of my head is how you chose which WOD's to use after an ME day? Second, how long did you just follow the WOD's before starting to add in ME days? Ive been doing crossfit for about 1.5 months now and my body is just getting used to the intensity of the workouts compared to my old BB and PL styles of lifting. Lastly, do you use any gear when DL/SQ? I typically use a belt with anything over 4bills and just wondering if you did the same.
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Old 05-14-2007, 12:39 PM   #552
Anthony Bainbridge
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Brent, glad you could gain something useful from the journal. I've always learned a lot from watching patterns in other people's training/progress, so it just makes sense to post my own as well.

We follow the WOD as much as possible, so whatever metcon comes up after a ME day is what we do. If the WOD is not metcon, we'll try to be random and pick something we haven't done in awhile.

All lifts are completely raw - no belt, no suit, no briefs, no shirt, no straps. I have played with that stuff, but it just wasn't my cup of tea.
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Old 05-14-2007, 04:32 PM   #553
Janine Daigle
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Awesome work on the MU Anthony!!
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Old 05-15-2007, 04:41 AM   #554
Jodi Bainbridge
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Monday, May 14, 2007

Jodi (BW=104)
Bike 9 minutes
Mobility Drills

Squats
BW x some

Bench
45x5
55x5
65x5
75x5
85x5

Handstand pushups on rings
bwx2 (slight assistance on second one)
bwx2

Stretch

Anthony (BW=180)
Bike 4 minutes
Mobility Drills

For Time:
Deadlift 185 x 25 reps
Chin ups x 25
Push press 95 x 25
Flat Bench Press 165 x 25
Row 1500 meters
Jump chin ups x 25
KTE's x 25
Dips x 25 (ring dips)
Kettle bell swing 50x25

Time: 19:58

Handstand pushups on rings
bwx6

inversion/roll practice

Stretch

Overall
Today was the SUCK!! All the stress is starting to catch up with me and is affecting my recovery BIG TIME!! I felt like crap and it definitely showed during this workout. The only cool think about this trip to the gym was the handstand pushups I did on the rings. They were pretty sweet!! I had Anthony and another guy keep me balanced but I did all the work myself (except for one rep when I got slight assistance). My bursitis is still acting up...I'm really working hard at doing my stretches and foam rolling twice a day. I hope this heals up fast, I'm supposed to be competing in the Highland Games next weekend. I'll be super disappointed if I don't get to participate.

Anthony kicked tonight though!! I wish I could have given that workout a shot. Can't wait until my hip is better so I can start kicking some again. LOL!

Oh, and we decided to drive out to check out the lot afterwards, and to our surprise, the guys were actually there working! They were setting up the frames (or whatever they're called) to pour the basement walls. They'll be pouring the cement today. So YAY for that!!!!!!

Feedback
Janine: I'm excited about Anthony's PR but now I've got a lot of catching up to do....ungh...hahaha!! I'm not jealous at all...(ok, maybe a little) ;)
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Old 05-16-2007, 02:58 PM   #555
Anthony Bainbridge
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Wednesday, May 16, 2007

Anthony (BW=180)
Row 500m - 1:53.1 (22 spm)
Mobility Drills

Squats
45x5
135x1
185x1
225x1
275x1
315x1
345x5

Pushups
BWx3
BWx3 (elevated)

Dumbbell Bench Press (total weight)
120x3
160x3
200x3
240x7

Chinups
BWx20
BWx20

Stretch

Jodi (BW=104)
Tabata Pushups
10-10-10-10-8-7-7-5 ?

Overall
Everything felt good. I should be hitting double bodyweight squats for 5 reps in a couple of weeks. I guess that's kinda cool.

Jodi is out of town with work, so she hit up some tabata pushups at the hotel. I can't remember her exact score, but it was close to what I wrote above.
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Old 05-19-2007, 07:03 PM   #556
Anthony Bainbridge
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Friday, May 18, 2007

Anthony (BW=180)
Bike 4 minutes @ 15mph
Mobility Drills

Deadlifts
45x5
135x1
225x1
315x1
405x1
505x5

http://www.youtube.com/watch?v=6khtRNOJpAE

Stretch

Jodi (BW=104)
Bike 4 minutes @ 15mph
Mobility Drills

Deadlift
52x1
52x1
52x1
52x1
52x1
72x1
72x1
102x1
122x1
122x1 (still rehabing bursitis in hip)

Clapping Chinups
BWx5
BWx5
BWx5

http://www.youtube.com/watch?v=WHIz1wkR-AU

Overall
Deadlifts felt pretty good. 505x5 estimates my max around 565-570, which is PR territory. I think I have a couple weeks left before resorting to triples, so I'm pretty confident I'll hit 585 this summer as planned.

Jodi kept her deadlifts light and focused on the finer points of her form. Her hip is still bothered by the bursitis, but she's been doing her physio 2-3 times a day and hopefully she won't lose much time.
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Old 05-19-2007, 07:39 PM   #557
Anthony Bainbridge
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Saturday, May 19, 2007

Anthony (BW=180)
Mobility Drills

Muscleups
BWx6
BWx6

Not enough focus to go for a PR today. Can't win 'em all!

CrossFit in the Park
Mobility Drills
Squat Practise / Critique

Bottom 2 Bottom Tabata Squats

1-2 minute rest

Tabata Pushups / Plank Hold

1-2 minute rest

Tabata Piggy Back

Overall
The muscleups were a disappointment, but I'll give them another shot on Monday after squats.

We had some new people show up for CFIP - they worked hard and fit in well.

The bottom to bottom tabata squats are: squat for 20 seconds, rest in bottom squat position for 10 seconds, then repeat for a total of 8 rounds (4 minutes). By the third round people were groaning - hahaha.

Pushups/planks follow the similar 20 seconds work, 10 seconds "rest" pattern ... except the rest is holding the plank position. I didn't find this one too bad today - must be getting used to it!

The piggy back was something new we decided to try and it went well. Find someone your size and walk/run with them on your back for 20 seconds. Your 10 second rest is standing still while holding them up. Repeat for 4 minutes total. I got stuck with the heaviest guy there and by the 4-5th round my rests involved putting him down. Hahaha!

Overall, great workout and great crowd!
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Old 05-21-2007, 02:03 PM   #558
Anthony Bainbridge
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Monday, May 21, 2007

Anthony (BW=180)
Bike 5 minutes @ 15mph
Mobility Drills

Squats
45x5
135x1
185x1
225x1
275x1
315x1
355x5

Muscleups
BWx10 (2 rep PR!, WFS VIDEO)
BWx2 (toast!)

Ring Practise, inverted hangs, elevator practise, rolls, etc.

Jodi (BW=104)
Bike 8 minutes
Mobility Drills / Stretch

Row 500m - 2:34.9 (17 spm)
Mobility Drills / Stretch

Row 500m - 2:30.1 (19 spm)
Mobility Drills / Stretch

Row 500m - 2:29.9 (18 spm)
Mobility Drills / Stretch

Overall
FINALLY! 10 consecutive muscleups! Squats felt good too. ;) Next week I'll be hitting double body weight for reps. Sweet.

Jodi did some rehab work for her bursitis and she said it really helped. She'll probably repeat this a few times during the week and play it by ear during the highland games.
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Old 05-21-2007, 03:45 PM   #559
Corey Griffin
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You make it look easy T. Congrats on the PR.

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Old 05-22-2007, 04:18 PM   #560
Jodi Bainbridge
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Tuesday, May 22, 2007

Jodi (BW=104)
Bike 5 minutes
Mobility Drills / Stretch

Row 500m - 2:32.3 (18 spm)
Mobility Drills / Stretch

Row 500m - 2:34.1 (18 spm)
Mobility Drills / Stretch

Row 500m - 2:29.9 (18 spm)
Mobility Drills / Stretch

Anthony (BW=180)
Bike 4 minutes
Mobility Drills

Crossfit WOD 070521
Four rounds for time of:
5 Muscle-ups
50 Squats

Time: 9:05

Ring practice, elevator rolls, L-sits, etc.

Stretch

Overall
Hips felt good...had even less tightness today. As long as I'm doing slow and controlled movements, I'm fine. It's sudden movements like when I take a long stride while walking or stand up too fast with most of my weight on my left foot when I get the sharp shooting pain, etc...annoying!!

Anthony did awesome!! I can't wait until I can start doing those kinds of workouts again. I miss them.

Feedback
Corey: He does make them look easy, eh? Boy have I got a lot of catching up to do. :-(
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