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Old 12-29-2010, 12:42 AM   #1
Justin Wolf
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Wolfie's Not Messing Around Anymore

Everyone knows the term firebreather or should in crossfit. Well I'm determined to reach that goal, the highest level of fitness possible. I've worked out before but have always made excuses such as my recent broken toe, haven't followed the programming correctly or my diet has been poor. Well im not f****** around anymore because I've realized if you want something, anything in life, the only person who is going to give it to you is you.

A little about me:

Age-19
Height- 5'9"
Weight- 164

Current programming: Crossfit Football
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Last edited by Justin Wolf; 12-29-2010 at 12:53 AM..
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Old 12-29-2010, 12:47 AM   #2
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Re: Wolfie's Not Messing Around Anymore

Monday, 12-27-10

SWOD:

Squat 3x5- 85#

Press 3x5- 65#

DWOD:

5 one arm DB power snatch RT - 50 lbs
5 one arm DB overhead squats RT - 50 lbs
5 one arm DB power snatch LT - 50 lbs
5 one arm DB overhead squats LT - 50 lbs
Sprint 100 yards

*Scaled weight to 20 lbs

Time: N/A
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Old 12-29-2010, 12:51 AM   #3
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Re: Wolfie's Not Messing Around Anymore

Tuesday, 12-28-10

SWOD:

Deadlift 1x5- 135#

Strict Pullups 3xMax reps- 11,8,5

DWOD:

Row for 5 minutes at a 20 stroke per minute pace
Max Push Ups in 5 minutes
Row for 5 minutes at a 20 stroke per minute pace

Time: N/A
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Old 01-03-2011, 01:55 PM   #4
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Re: Wolfie's Not Messing Around Anymore

Thursday, 12-30-10

SWOD:

Squat 3x5- 90#

Bench Press 3x5- 115#

DWOD:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.

~Used 45 lbs bar. Never dropped weight so just did 5 burpees in between rounds.

Time: N/A
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Old 01-03-2011, 05:12 PM   #5
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Re: Wolfie's Not Messing Around Anymore

Monday, 1-3-11

Gymnastics Work:

Max hold frog stand- 30sec
Max hold handstand w/ wall- 60sec
Max hold front tuck- 2sec
Max hold back tuck- 15sec

SWOD:

Squat 3x5- 95#

Press 3x5- 70#

DWOD:

As many rounds as possible in 15 minutes of:

One rounds consists of:

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips

Rounds: 2 + 1 HSPU/1 Chin up/1 Ring dip + 3 HSPU/3 Chin up/3 Ring dip
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Old 01-04-2011, 11:35 PM   #6
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Re: Wolfie's Not Messing Around Anymore

Tuesday, 1-4-11

SWOD:

Deadlift 1x5- 145#

Supine Ring Rows 3 x max reps- 15,12,11

DWOD:

3 Hang Power Cleans @ 75% of body weight
1 Twenty Yard Short Shuttle Run

*Rest 30 seconds between rounds

~Used 80 lbs for hang cleans
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Old 01-07-2011, 04:15 PM   #7
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Re: Wolfie's Not Messing Around Anymore

Thursday, 1-6-11

SWOD:

Squat 3x5- 100#

DWOD:

Complete 10 rounds for time of:

2 Bench Press @ body weight
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
Sprint 20 yards
Back Pedal 20 yard

~135lbs bench press, 12 lbs sledge hammer
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Old 01-08-2011, 12:03 AM   #8
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Re: Wolfie's Not Messing Around Anymore

Friday, 1-7-11

SWOD:

Power Clean 5x3- 85#

Strict Chinups 3x max reps- 11,8,6

DWOD:

Complete:

Row for 5 minutes at a 20 stroke per minute pace

then...

As many rounds as possible in 7 minutes of:

50 yard Farmer's Carry - as heavy as possible

then...

Row for 3 minutes at a 20 stroke per minute pace.

*For row, no more than 100 strokes can be used in 5 minutes.

~Subbed 45lbs sumo deadlift highpulls for rowing and used 65lbs for farmer walks
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Old 01-08-2011, 01:25 AM   #9
Kevin Simons
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Re: Wolfie's Not Messing Around Anymore

And he's back! Cool, I'm looking forward to following your progress. You should consider writing in some comments about how it felt, what was most difficult, what you need to work on etc. I know I get a little verbose in my ramblings on my own log, but it really does help with programming down the road. Great job getting back on it!
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Old 01-08-2011, 01:47 PM   #10
Justin Wolf
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Re: Wolfie's Not Messing Around Anymore

Quote:
Originally Posted by Kevin Simons View Post
And he's back! Cool, I'm looking forward to following your progress. You should consider writing in some comments about how it felt, what was most difficult, what you need to work on etc. I know I get a little verbose in my ramblings on my own log, but it really does help with programming down the road. Great job getting back on it!
Hey man!!! I really appreciate the support. I feel like I have to give you an explanation as to why this is my third log you're following. But don't worry, this is my final log ill need to start and heres why. The biggest reason was not sticking to one programming for long enough. Over summer I was following starting strength and made some decent sized strength gains. When school started, I "switched" to the killroy template for Building the Gymnastics Body by Coach Sommer for upper body and core work and was going to do oly lifts for leg work. Well I was following the the BtGB programming somewhat and NOT doing my oly lifts untill I broke my toe. Then all hell broke loose and my working out and my diet became insignificant except doing some bench press and pullups once in awhile so I lost alot of strength. Well Im finally all healed and done making excuses. So im going to follow crossfit football with the static holds from BtGB for at least a year. My diet will be on point because I got rid of the meal plan for the second semester at school and will be cooking for myself. A gallon of whole milk a day, meats, veggies, fruits, nuts, seeds and olive oil shots, yum haha. So thats where I am now.

I'm going to take your advice and write some comments about each workout because I believe you're right and that it'll help a lot so thanks.

One thing I noticed is that my oly lifts are no where near being close to perfect. I looked up oly lifting clubs in Rochester but read there's really nothing around here except in Buffalo which is where I go to school so im waiting to go back in a week and see what I can find. Other than that do you have any advice on what to research/teach myself better oly lifting technique and form? Once again thanks for everything and I wont give up this time.
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