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Old 12-03-2006, 11:46 AM   #141
Andy Shirley
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Will,
note that the CFT has the rule that they are done at same time, per the rules in the CFJ, not total of PR's from prior WOD's.

Having said that, good work lately. Particularly on the 300# front squat.
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Old 12-03-2006, 12:44 PM   #142
William Winger
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Hey thanks Andy, I know the CFT is meant to be a pseudo-competition (with yourself), done in one session, but I had already done my bsq, fsq, and dl maxes before I saw the first info on the CFT.

I've been strength training alot lately, and really feel the need to get back in line with the posted WoD. Unfortunately I seem to be addicted to strength training, and I also want to devote a lot of effort to oly lifting, which I'm still new to...

I know I'm young [20], and recover quickly, but I can't see fitting two workouts a day into my schedule in order to cover all the bases I want to cover. Plus I'm particularly concerned about overtraining my legs; I think I'm already in that state, and yet I know I need to add cardio back in...
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Old 12-04-2006, 01:24 PM   #143
William Winger
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Morning workout:
Clean 3x115
Clean 3x165
Clean 3x185
CaJ 2x1x195 (pr)
CaJ 1x1x205 (PR!) 20 pounds, though granted I haven't done CaJ in a while...

Afternoon workout:
Incline bench 8x135
Inc 6x185
Inc 4x205
Inc 2x3x225 (felt quite heavy)

Lunge 6x135, hip flexor felt a little twingy, so I stopped early on the lunges.
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Old 12-05-2006, 03:15 PM   #144
William Winger
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Morning workout:
Tried to max out snatch, but I skipped my old max to try 155... and didn't get it... three times. I'm a little unhappy at this result.

Snatch 1x3x95
Snatch 1x3x115
Snatch 3x1x135
Snatch 3x1x155 (all failed)

Technically, I turned the first try into a muscle snatch, pressing it with snatch grip after doing in essence a high pull. Still, not happy with that... I was trying to do snatch.

Afternoon workout:
Bench 8x135
Bench 6x185
Bench 2x5x225
Bench 1x6.5x225 (needed a little help on #7)

Squat 8x135
Squat 6x185
Squat 2x7x225
Squat 2x5x275

Trying to move towards higher rep ranges, higher volume too.
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Old 12-07-2006, 03:19 PM   #145
William Winger
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Decline bench-
1x8x135
1x8x185
1x4x225
3x3x245 (3rm pr? I guess so, at least for decline)

Will do HIIT later tonight.
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Old 12-07-2006, 09:49 PM   #146
William Winger
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Yeah, HIIT:
8 rounds of 125m row, lowest times were 20.9 and 21.0, not bad effort.
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Old 12-08-2006, 01:40 PM   #147
William Winger
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Military press work sets:
2x5x135
1x6x135

Sumo deadlift (1st time trying it...)
6x135
6x185
6x225
4x275
3x315
2x1x365 (I guess a PR, if I record sumo distinctly)

And then about an hour of 2v2 and 3v3 basketball, unfortunately I was wearing deadlift shoes, not sneakers, my arches are killing me.
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Old 12-09-2006, 12:15 PM   #148
William Winger
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Bench press-
1x8x135
1x8x185
2x6x205
1x5x225

Russian twist and weighted sit-ups.
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Old 12-11-2006, 01:41 PM   #149
William Winger
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Incline
1x8x115
1x8x155
1x4x205
2x3x225 (yes, still heavy)
1x4x135

Front squat
4x135
4x185
7x225
4x245
2x275 (2RM I think)

Wow, amazingly painful lift! I need to do more front squatting!
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Old 12-12-2006, 11:06 AM   #150
William Winger
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Only a short workout today, final paper due tomorrow afternoon:

Decline-
10x135
4x185
2x8x185
1x10x195 (195 is ~ BWT)
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