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Old 07-30-2010, 05:07 PM   #1
Daniel Pope
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Dan Pope's training log

Well, I post my workouts everywhere else so figured another spot couldn't hurt!

i came from the strongman community (Ya I've been beat by rob orlando... but it was close! Not really) Did that for a year and a half. Won 175lb nationals in 2009. Always wanted to try crossfit so I competed at the 2010 northeast sectionals, made it to the region and not to finals. I'm having a great time training for this. I train on my father's farm, so half of my videos have turkeys or cows in the background.

I post all of my training here too strengthfoodlife.blogspot.com

And youtube... http://www.youtube.com/djpope

these online forums keep my motivated and I love the community, check it out!

Also feel free to let me know if you think anything I do is particularly dumb.

7/30/2010

Track training.

think I'm slowly getting better at this. It seems that most crossfitters don't do a ton of track work. I love it, and hate it...

Skipping warmup
A skip
B skip
Fall starts

4 cone suicides - 4 sets - 2/side

4 x repeat 400s. 30 sec. rest between sets.
1:15
1:17
1:25
1:15
Third set sucked, I really could have pushed harder here. I want to be able to run 1:15 laps during WODs. That's all!
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Old 07-31-2010, 10:08 AM   #2
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Re: Dan Pope's training log

7/31/2010

Aight, great day, short session, nice weather

Shoulders dislocates/upper body foam rolling

Weighted Pullups / Weighted dips (working on hitting a deep full hang and coming out of it quickly)
BW x 6, 6 / Bw x 6, 6
25 x 4 / 25 x 4
45 x 4 / 45 x 4
55 x 4 / 70 x 4
65 x 6 / 90 x 6 - first work sets
70 x 6 / 110 x 6
65 x 10 / 90 x 12
55 x 12 / 100 x 12 - I was shooting for 2 heavy sets between 4-6 reps and 2 sets between 8-12 reps. Went too light on the pullups on the heavy sets. Higher rep dips turned out to be easier then I thought. Big improvement over last week.
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Old 08-02-2010, 04:36 PM   #3
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Re: Dan Pope's training log

Good day

Foam/baseball roll

3 x 1-5 box jumps
3 x 3/leg 1leg box jump

Split Snatch
95 x 5
135 x 3
155 x 1
165 x miss - terrible

Squat Snatch
95 x 5
115 x 5
135 x 5 - not very tough, technique here.

Power Clean from floor / Push Jerrk out of rack
135 x 5 / 135 x 5
165 x 3 / 165 x 3
185 x 3 / 185 x 3
205 x 3 / 205 x 3
225 x 3 / 225 x 3 - Power cleans from floor sucked bad, terrible form, all my power strength has gone once I started doing squat cleans/snatches
235 push jerk x 3 - strength here is coming back. One of the first times doing these in quite a bit

Front Squat - set up a med ball to make sure I get the distance
135 x 5
165 x 5
185 x 20 - Not hard, could have pushed harder. Trying wendler's 5-3-1 and think I started a bit light, oh well. I could work on my high rep squats

Body Saw - ft in rings
4 x 10 - maybe the most difficult abdominal exercise I've tried.

Had 3 exams today. Three more till thursday and I'm a free bird, doing some lake camping in upstate new york. Tomorrow I'll be smothered in cadavers all day.
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Old 08-03-2010, 05:00 PM   #4
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Re: Dan Pope's training log

Track day.

Arm swing skips
A skips 2 x
B Skips 2 x
75 meter build up runs 4x

Cone shuffling and change of direction drills 4x

WOD: from crossfit website
Saturday 100731

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06. Post time to comments.
Finished in 21:02! Really happy with this time, I actually missed touching the bar above me for 8 of the burpee reps and didn't redo them. Not because I didn't jump high enough but because I didn't reach directly above me. Would have taken another 30 seconds there. Also did this at a track, so the running was faster I guess. Graham won this past crossfit games so I'm pumped my times are right up there with his.
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Old 08-04-2010, 07:18 PM   #5
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Re: Dan Pope's training log

Training 8/4/2010

Foam roll upper body
Shoulder dislocates

Bench Press
95 x 5
115 x 3
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 5
225 x 12

Weighted pullup
BW x 6
25 x 5
45 x 3
55 x 3
65 x 3
70 x 6
85 x 6
60 x 12
75 x 12

Once again, went a little light on the 4-6 reppers

Standing Press (military)
45 x 6
96 x 6
115 x 6
135 x 6
155 x 5
135 x 10 - First time really ever doing these. I'd like to get these over 225 in the future.
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Old 08-05-2010, 06:50 AM   #6
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Re: Dan Pope's training log

wooo. Early training session today. Really not used to it. Felt a bit weaker then general but hit my strength goal for the day

Foam/baseball roll
Hip/quad/piriformis stretches

Deadlift
135 x 5, 5
225 x 5, 3, 1
275 x 3
295 x 1
325 x 1
345 x 1
265 x 1
385 x 1
405 x 5 thought I may have more in me but not at this hour.

Barbell Walking Lunge
45 x 8/leg
135 x 8/leg
165 x 8/leg
185 x 8/leg - had more in me, I'll be going pretty heavy the next few weeks

Clean/Thruster technique
Chest to bar technique

planned on doing 135lb clean thruster x 5 and 10 chest to bar pullups 5 rounds. Felt pretty terrible, had exams all week, early training day, hard training on tuesday. Basically I was being a ***** and looking for excuses. honestly I know I would have been disappointed with my time (which is horse **** because if i really wanted it I would have done it) but I'm gonna rest, recoop and hit it hard tomorrow. by the way im going to lake george today for some island camping! and won't be back till monday so you won't get any new posts. You greedy people you.

PEACE!
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Old 08-09-2010, 05:16 PM   #7
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Re: Dan Pope's training log

Had a stupid fun weekend at lake George. Lots of canoeing, beers, cliff jumping, beers, swimming and beers. Very paleo diet friendly weekend. I have some great friends and family. They made it a great weekend. Still trying to recover from this past weekend.... Good day nonetheless!

Foam/baseball roll
Hips/quad/piriformis stretches
Shoulder dislocates

Power Snatches
95 x 5
115 x 5
135 x 3
155 x 1
165 x 1

Squat Snatch
95 x 5
120 x 5
145 x 5 - had a few sloppy ones here, but getting better regardless.

Power Clean
135 x 5
165 x 3
185 x 2
205 x 5 - getting better I guess, I have terrible strength from the floor. Always much stronger from a hang. I need to address this!

Push Jerk
135 x 5
165 x 3
185 x 2
205 x 2
225 x 5

Front Squat
145 x 3
185 x 3
195 x 20

Ring front lever work 4-5 sets

Good day.
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Old 08-10-2010, 04:33 PM   #8
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Re: Dan Pope's training log

Double Deuce!

Double session today. Three weeks off from PT school, gonna try and hit it hard while I have time.

8/10/2010

AM: "Cindy" - first timer here. I'm pretty terrible at the squats and pushups. Very humbling workout

22 rounds + 5 pullups + 10 pushups - gotta bring this up! These extra workouts each week will be focusing on weaknesses

PM: - Crossfit WOD

Monday 100809

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.


thought I was going faster. Finished in 4:12. Pretty disappointed with my work today but I was grinding! I've got some work to do fo sho
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Old 08-16-2010, 06:06 PM   #9
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Re: Dan Pope's training log

Brought weights to rhode island to train past few days. All logged here:
strengthfoodlife.blogspot.com

Training! Trained at about 1:30pm at steve's gym.

Foam Roll

Squat Snatch
95 x 5
95 x 2
115 x 2
135 x 2
155 x 1
175 x 1 thought I might max, reps felt light but after this rep I decided against it
155 x 5 - EZ felt great

Push Jerk from rack
135 x 5
175 x 3
195 x 10 - wanted more but this ain't bad

Met-con - 10-9-8-7-6-5-4-3-2-1 of pullups / 155lb power cleans
9:44 - steve and jesse crushed my time with 8:13 and 8:17. I've got to get better!

PM training - went and did my front squats later while Mike trained.

Front Squat:
95 x 5
135 x 5
165 x 5
190 x 3
220 x 20 - tough but strong. Definitely improving here.

Tried to do some front lever work and my shoulder was like NOPE! another day down. Getting stronger. Bench, Press and rope climbs tomorrow.
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Old 08-17-2010, 09:24 PM   #10
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Re: Dan Pope's training log

Okie dokie

Shoulder dislocated shoulder and t-spine foam roll

Bench Press
45 x 5
95 x 10
135 x 5
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1
275 x 4 - previous best is 275 x 7 - back when benching was the most important thing in my life. Not bad
245 x 8

Rope Climbs 2 x 2-3 times up and down in a row

Standing strict press
95 x 5, 5
115 x 2
140 x 2
165 x 3
165 x 4
New best but my shoulders are shot from push jerks yesterday. glad I atleast walked away with this. Ending up tweaking my shoulder just a touch

Ring Body saw 3 x 10
Incline DB Y's 3 x 10

Steve's club and deadlifts tomorrow...

Posted by djpope at 9:12 PM
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