CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 12-14-2009, 01:20 PM   #1
Adam Acosta
Member Adam Acosta is offline
 
Profile:
Join Date: Apr 2007
Location: Whittier  CA
Posts: 243
Training for the Affiliate Cup

First, some background:

I've been a CrossFitter training at an affiliate since April of this year (2009). I trained fairly consistently through June, but then had to go to LDAC for the summer, lost a bunch of weight, then broke my foot and gained a bunch of weight. I started training again in late September, so have been at it for a little under three months.

I train Monday through Friday, but lately started incorporating strength work after putting up pathetic CFTs and realizing that my biggest weakness is far and away my weakness. I ended up layering two starting strength workouts per week on top of whatever is programmed at my affiliate, and breaking them up across four days, taking Wednesday off. So basically, I ended up doing exactly what CrossFit Wichita Falls was doing without even realizing they were doing it.

Baseline Stats

Age: 28
Height: 6'1"
Weight: 191 lbs
Waist: 33"

I don't anticipate that my height will change and I have no particular size or body composition goals, but I'll post these every month or so just to track what's happening to my body in (relative) full.
  Reply With Quote
Old 12-14-2009, 01:25 PM   #2
Adam Acosta
Member Adam Acosta is offline
 
Profile:
Join Date: Apr 2007
Location: Whittier  CA
Posts: 243
Re: Training for the Affiliate Cup

So, onto day one of the log.

Monday 14 Dec 2009

I got to sleep around 1:10 AM last night, after watching the DVRed season finale of Dexter. Woke up at 8:39 AM this morning, for 7:29 hours of sleep.

I just completed my strength workout for today.

Squat: 220 x 5 x 3
Bench: 185 x 5 x 3

I warmed up with two rounds of the Burgener, plus a 95lb snatch followed by 8 overhead squats, then 8 good mornings with the same weight (95lbs).
  Reply With Quote
Old 12-16-2009, 03:34 PM   #3
Adam Acosta
Member Adam Acosta is offline
 
Profile:
Join Date: Apr 2007
Location: Whittier  CA
Posts: 243
Re: Training for the Affiliate Cup

Food for Day One:

Total calories: 4,103
Grams protein: 239.1
Percentage breakdown: 54% fat, 23% carbs, 23% protein
  Reply With Quote
Old 12-16-2009, 03:40 PM   #4
Adam Acosta
Member Adam Acosta is offline
 
Profile:
Join Date: Apr 2007
Location: Whittier  CA
Posts: 243
Re: Training for the Affiliate Cup

Tuesday 15 Dec 2009

Strength workout

Deadlift: 275 lbs x 5

Affiliate WOD:

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

P 95-105-115-125-135
PP 135-145-155-165-175
PJ 175 x 4-175-180.5 x 4-180.5-190.5 x 1

Sleep

8:39 hours

Got to sleep around midnight and woke up at 8:39 AM.

Nutrition

Total calories: 5,308
Grams protein: 314.2
Percentage breakdown: 49% fat, 28% carbs, 24% protein
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Affiliate Cup WODs announced! Sean Dunston Competitions 2 07-09-2009 11:14 AM
Past 2 Years Affiliate Cup Workouts? Becca Borawski Competitions 2 05-05-2009 04:46 AM
CF affiliate discounts at training events Frank DiMeo Community 0 03-12-2007 06:39 AM


All times are GMT -7. The time now is 07:20 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.