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Old 03-03-2008, 07:55 PM   #31
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Greg, yeah I definately was not happy with my weekend...

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight (I used 135lbs)
Bench press: body weight (I used 185lbs)
Clean: 3/4 body weight (I used 67lbs)

and I went 10-8-6-5-4-3-2-1

500m row after lifts

12pm 29 minutes. Well the bench press is doing fine. I can raise the weight for deadifts maybe 20lbs next time, and my cleans were weak. Not explosive, and my right leg (outside of high quad) is suffering (minor tear maybe?, it hurts) so really I just tried to focus on good form through the cleans. This workout was tough, especially the middle portion. I will go all the way through next time and hopefully raise the weights on the dead and the clean. I liked the way this workout felt...

8am 20 oz coffee, 1 cup mixed fruit

9am 8 almonds

10am 1 kiwi

1pm-2pm lots of rotisserie chicken with 1 cup of baby carrots (raw)

3pm 8 almonds

4pm 1 cup grapes

6pm 2/3 lb meatloaf (ground bison, onions, 1 egg, seasonings, bbq sauce) 1 mini corn on the cob, 8 oz milk

8pm 1 serving cottage cheese

Feeling way better now that the diet is back on track. I am working on getting to a strict paleo. I like the way I feel and my energy levels are consistent all day (and I really don't want to weigh my food all the time, etc). Sleep is really good too. I think I'll keep some of the dairy like cottage cheese and milk for now, so that I'm not losing muscle mass. I'm still in a weight/fat loss period for at least another month and I know I haven't been developing muscle as efficiently as I would be if I were eating a lot more (meats and veggies).

Last edited by Greg Fischer : 03-03-2008 at 08:04 PM.
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Old 03-05-2008, 05:12 AM   #32
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

12pm 36:25. I did 200 singles for 50 double unders, and I only did 25 burpees at the gym, I did the other 25 when I got back to work. Sick workout! I was dying on knees to elbows, back extensions (esp after deadlifts the day before), and burpees. I'm happy with my time, prob would have took another 5-7 mins with the burpees if I had done them at the gym.


8am 3 egg omlett (homemade), spinach, mushrooms, 1/2 swiss cheese slice, salsa

9am 20oz coffeee

10am 4 almonds

1:30 pm shake w 25 g protein, 1 scoop no sugar added yogurt, mixed berries

2pm 1 can tuna in water, some spinach, 1/2 cucumber, 1 medium bell pepper, oil, vinegar, chalula hot sauce

6pm leftover chicken and a huge serving of brocoli, 4 oz milk

8pm 1 serving cottage cheese
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Old 03-06-2008, 05:55 AM   #33
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

11am 10 rounds. All dead hang or slight kip pullups. One at a time on round 10. Pushups were easy each round. And squats were broken into 5's during rounds 8-10.

8am 20 oz coffee

9am 1 cup of cantalope, 4 almonds

10am 1 medium granny smith apple

12pm Tilapia filet, mixed vegetables

1pm 1 serving sunflower seeds (need to find unsalted)

3pm 1 serving of baby carrots (raw)

5pm 3 eggs, mushrooms, ham, and steak

8pm 12oz nut brown ale
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Old 03-07-2008, 03:58 AM   #34
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Rest day

8am 20 oz coffee, 1 packet of oatmeal

9am 2 eggs, 2 slices bacon

10am 1 cup of cantalope

1pm chips and salsa

3pm 1/3lb lean burger with lots of onions and mushrooms

5pm 1 medium apple

7-9pm 3 guiness
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Old 03-08-2008, 03:04 PM   #35
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Diane"

21-15-9 reps of:
225 pound Deadlift (subbed 135 lb deads)
Handstand push-ups (subbed 95lb shoulder press)

11am 13 minutes. Wow, this made me feel like I have of long way to go, I subbed this one pretty hard. It was still tough

8am 20 oz coffee

9am 1 cup cantalope, 8 almonds

12pm 3 eggs, sausage

2pm 1 cup grapes

7pm brisket, ribs, bbq shrimp, dinner salad
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Old 03-10-2008, 10:19 AM   #36
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Saturday 080308
Hang squat clean 3-3-3-3-3-3-3 reps

4pm 77-87-95-95-100-100-100
Then did 250m row, 1 min punching bag, 1 min jumprope x 2 rounds

Felt good, I warmed up really well this time and I felt more flexible and explosive. Hope to keep improving on these.

8am 20 oz coffee

10am 3 eggs scrambled with mushrooms and onions, 3 slices bacon, 1 cup cantalope

12pm some beef jerkey

2pm 1 cup grapes

6pm Tilapia filet, 3 cups broccoli (lots), some crab and lobster

8pm 1 serving cottage cheese
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Old 03-11-2008, 07:05 PM   #37
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Lynne"

Five rounds for max reps of:
Body weight bench press (did 175 this time)
Pull-ups (dead hang, 1 or 2 with kip, 4th round used blue band)

Bench-8,8,9,9,8
PU-8,7,7,15,8

Diet was good, don't remember everythig I ate
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Old 03-11-2008, 07:06 PM   #38
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

MONDAY - rest day from crossfit

Diet was really good again but I don't remember everything. Busy weekend, I will be posting more specific workouts/diet tomorrow
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Old 03-11-2008, 07:18 PM   #39
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

Run 5k

4pm - I made it 1 mile with a knee wrap before my knee acted up again. Had to walk back. This makes me really mad. Took some ibuprofens. I ran 5k 2 weeks ago that didn't hurt so this kind of suprised me. Gonna go back to the bike, rower, eliptcal.

8am 20 oz coffee

9am 1 cup pineapple, 8 walnuts

10am medium granny smith apple

12pm 6oz tuna, spinach, 1/2 bell pepper, tomatos, oil, vinegar, hot sauce

2pm 1 small red delicious apple

3pm 8 almonds

5pm 2 pork chops, 1 cup asparagus, 1 mini corn on the cob

8pm 2% fage yogurt with fresh berries (this yogurt is nasty, maybe I'll get used to it??)
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Old 03-12-2008, 05:36 PM   #40
Greg Fischer
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Re: Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

I subbed "Fran" (RIP Senior Chief, I will do your WOD soon)

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (67 lb thruster)
Pull-ups (1st round 11 kip or dead hang, then 10 blue band assisted, 2nd round 8 kip or dead hang 7 bband asst, 3rd round all 9 kip/dead hang)

2pm 12:45. Last time I did a lot less weight, and used the blue band for all of the pullups (11min time). I feel like I improved tenfold. I did 3 kip PU's in a row twice, I will be working on these the rest of the week until I can do them nonstop (I figure I could do between 10-15). I did tear a blister on my right hand (about 3 layers of skin, so yea it does hurt), but I scraped my other blisters down...

7am 2 eggs

8am 20 oz coffee

9am 1/2 cup blueberries

10am medium granny smith apple

11am 8 walnuts

3pm 5 slices chicken breast, lettuce, spinach, tomato

6pm 1 guiness

7:30 pm 1/2 cup baby carrots 2 tbsp chunky almond butter (really good)
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