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Old 07-25-2008, 08:29 AM   #1
David Goodrich
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Bigger, Stronger, Faster

I'm an out of work boot Lt. in the Marines and now that I built up a great base through CF/CFE I want to add some strength before TBS. This will be my second dive into Coach Rippetoe's methodology - this time using the "Advanced Novice" program from PP. I did a 6 week SS with great results in the winter, followed by 6 months of mainsite WODs (missed a few on vacation etc), the last 3 months supplemented with CFE with great results. I'm switching back to Rip in order to gain back some raw strength, with small supplementation to maintain speed.

Starting Stats: M, 22, 190lbs
Strength
BS - 275
FS - 225
DL - 315
Press - 155
Bench Press - haven't done since last SS, probably 215-225 1rm pushing it.
Power Clean - 185 (195 from hang)
Jerk - 185
Weighted pullup - 105

Speed
5k 19:41, row: the same or less
2mi 12:24
1mi <6, close to 5:30 on a good day
800m 2:30ish
500m row: 1:30.5
400m at or just under 1:00 unofficial
200m 25s unofficial

Current CF Benchmarks off the top of my head...
Angie 18:00
Cindy 20+, 24 was PR
Power Elizabeth 6:15 couple months back
Murph 28:19 couple months back
A lot of the others haven't been tested in a while, so I don't know where I'd be now. We'll find out at the end

Program: progressive loading warmup to to 3x5 work sets:

Week 1
M -BS, BP, Chinups (weighted to 3x5)
W - FS, Press, DL
F - BS, BP, Pullups (3 max sets deadhang or kip, depending how I feel)

Week 2
M - BS, P, Chinups (3 max sets deadhang/kip depending)
W - FS, BP, PC
F - BS, P, Pullups (weighted to 3x5)

I'll supplement sparsely with rings, GHD, kettlebell "long cycle" (4 minutes for me), one CF metcon on Friday/weekend, and maybe one CFE running/rowing workout per week.

Diet will be comprised of lots of good food and milk, sleep will be plentiful, and motivation is high. Working out of CF Milford with Jason Leydon.

Last edited by David Goodrich; 07-25-2008 at 08:32 AM..
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Old 07-25-2008, 08:36 AM   #2
David Goodrich
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Re: Bigger, Stronger, Faster

Starting off Friday/Monday/Thursday this first week to work around Springsteen tickets and a trip to RI in the next two weekends.

Todays work sets at 3x5, warmups not included

BS - 225, 225, 225 - low bar felt very good, could have done more but this is great place to start.

BP - 185, 205 (got maybe 3) , 185, 185 - lost ground on bench, whatever.

Weighted chins - 80lbs sets of 5, 5, 4

Did some GHD situps and ring dips after. Ate a huge breakfast and now its time for the weekend. Bringing a jump rope into NYC to help keep myself busy before the Boss on Sunday. Enjoy the weekend

Last edited by David Goodrich; 07-25-2008 at 08:39 AM..
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Old 07-28-2008, 03:43 PM   #3
David Goodrich
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Re: Bigger, Stronger, Faster

I was going to do 3x5 FS, SP, 1x5 DL today but the CFT appeared in perfect timing to give me a good benchmark to start from.

After a weekend of heavy drinking between two open bars and Springsteen's legendary return to the US tour at Giants stadium, I wasn't expecting much today... I was wrong.

FIRST MUSCLE UPS in warmup, 5 seconds of technique advice and everything finally clicked. That has been a longtime CF sticking point and goal of mine which went down pretty easily today.

On to the total

BS - 275 tie PR, low bar feeling great but bred cockiness, 300x, 285x - 300 was cocky and very heavy second attempt, probably cost me a 285 PR... live and learn
SP - 150, 155x, 155x
DL - 315, 345, 365 PR came out of nowhere, felt heavy but I could have done more. Next time...

790 PR

I'm in a great position to start this routine now. Even more motivated than before as the 300/400 BS/DL now feels attainable and muscleups will be in every warmup... awesome day
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Old 07-29-2008, 12:37 PM   #4
David Goodrich
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Re: Bigger, Stronger, Faster

I am having a hard time not running. Did the 10s on 20s off x 16 sprint workout from the other day on CFE, felt fast as ever and kept the speed up for all sets.

Just got another gallon of milk, go time.
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Old 07-30-2008, 02:59 PM   #5
David Goodrich
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Re: Bigger, Stronger, Faster

On account of trip to RI tomorrow through Sunday, I did the third day of the routine today. Will start fresh for week two on Monday.

warmed up with some mobility stretches, double unders, and... muscleups

Work sets 3x5 (warmups not included)

BS - 235, 235, 235 barefoot, good depth on all reps, lowbar + hipdrive = results
BP - 195, 195, 195 felt much better than last time, getting reacquainted to bench I guess...
Pullups - 21, 15, 14 - strict deadhang

Afterwards 3x15 of GHD glute/hip extensions and situps. Torso vertical on extensions, situps arm behind to deck and up to touch toe.

Toughest part is not doing CF WODs, frustrating to watch the class tear through a beast like today's at CF Milford : Run 1 mi, 21/15/9 of OHS, Thrusters, SDLHP, Burpees (95lbs/65lbs).

Much respect.
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Old 08-04-2008, 03:14 PM   #6
David Goodrich
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Re: Bigger, Stronger, Faster

Back from RI, no real workouts just some kb swings/snatches and doubleunders.

mobility warmup, warmup sets, 3x5 work

BS - 240, 240, 240 - no problem
SP - 120, 120, 120 - testing the waters, 125 next time
Chinups - 1 set of 30 for time (42s) per CF Milford post WOD challenge, then worked on muscleups, only got one today.

3x15 GHD situps and extensions. Going to gtg on double unders and HSPUs here at home until night.
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Old 08-04-2008, 05:42 PM   #7
Joe Kalsbeek
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Re: Bigger, Stronger, Faster

Do you mind sharing in detail what type of results you got from doing a 6 week stint of SS? What were your gains in the main lifts? How did you do on Crossfit when you switched back compared to how you were doing before? How much weight/fat/ did you gain? And anything else you can think of that might be helpful for those of us considering taking a training cycle break from crossfit to do SS.
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Old 08-05-2008, 12:45 PM   #8
David Goodrich
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Re: Bigger, Stronger, Faster

Sure thing Joe, the short and sweet answer is the gains were huge in every lift, I reached the "next level" when I returned to CF and PR'd almost every WOD, I could only afford 2-3 gallons per week so weight gain wasn't as dramatic but probably 10-15 lbs with no big jump in bf%, I restarted CF and then CFE not long after and gains continued due to the strength base. I'd say SS is a must for anyone serious about their fitness. PM is inbound to you with a more detailed explanation.

Today's "10 minute metcon" to address weaknesses:

50, 35, 20 of double unders and 1pood KB snatches (hand switch halfway each set)

11:45, felt alright on everything. DU's benefitting from additional practice and snatches weren't too terrible...
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Old 08-06-2008, 03:35 PM   #9
David Goodrich
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Re: Bigger, Stronger, Faster

Double unders and muscleups (3) as warmup, I'm still hit or miss on MU's so I'm practicing them as much as possible.

3x5, warmup sets not included
FS - 195, 195, 195 easy PR for 5RM
BP - 195, 195, 195 (felt like the MU's took a toll, didn't push to 205)
PC - 135 - did a ton of singles and a few sets of 5 mixed throughout working on form, few simple but noticeable corrections from coach j and I felt like I got it locked in at the end.

afterwards worked on snatch form and again a few small corrections and I felt it was dialed in. I'll do light snatch/clean form work at home and during warmups now.
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Old 08-06-2008, 04:37 PM   #10
Jay Ashman
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Re: Bigger, Stronger, Faster

how about trying out the ME Black Box Program? what do you think about that?
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