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Old 06-23-2009, 06:36 AM   #21
Randy Hill
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Re: Randy's CFSB log

AM
________

CFSB Week 4 Day 2 - Deadlift 3x5

W/U = Bike, stretch, air squat, 135x5, 185x3

S1(225) - 5
S2(255) - 5
S3(265) - 2 *NO PR*

Deadlift 1x15-21 S(205) - 21 (10lb. less than last time but 6 more reps)

Need to move to 5x3 next time so I can get the PR set. The gym ran out of chalk and my grip was giving out.

PM
________

4x 400m sprints with 2x recovery (on treadmill)

1-1:20
2-1:20
3-1:20
4-1:20

Obviously the treadmill is not ideal for running. Set it to 12mph on every effort and was fairly gassed at the end of each run.

Rest day tomorrow! I plan on actually resting for once.
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Last edited by Randy Hill : 06-23-2009 at 06:38 AM.
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Old 06-24-2009, 07:23 PM   #22
Randy Hill
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Re: Randy's CFSB log

CFSB Week 4 Day 4 - Metcon

Did the mainsite WOD

AMRAP in 20 minutes of:

#95 Thruster x5
#95 Hang Power Clean x7
#95 SDHP x10
(Scaled to #75)

Total: 8 rounds

Woke up and the WOD wasn't posted, so I checked again 5 minutes later and it was haha. I've been sick for the past day or two - sore throat, joints ache, headache, etc. but I decided to tackle the WOD anyways. Of course I was wheezing my way through it and probably could have done better were I not sick.
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Old 06-24-2009, 10:30 PM   #23
Randy Hill
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Re: Randy's CFSB log

So I stopped Paleo for the last week or two and I have seen a lot of negative results..

I failed to set a PR on Deadlifts
I got sick
I gained a lot of fat and water weight
I generally do not feel well

Back to the caveman diet!
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Old 06-25-2009, 05:55 AM   #24
Randy Hill
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Re: Randy's CFSB log

PM
_____

Did the CFE WOD - 30 seconds on, 20 seconds off x8 - max effort
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Old 06-26-2009, 08:04 AM   #25
Randy Hill
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Re: Randy's CFSB log

AM
______

CFSB Week 4 Day 5 - Front Squat 3x5

Warmup = bike, stretch, air squats, 45x5, 95x5

S1(125) - 5
S2(135) - 5 *PR*
S3(135) - 5

Back Squat 1x20 S(135) - 20 (racked weight briefly 2x) *PR*

PM
______

WOD - "Nicole"

AMRAP in 20 minutes of:

400m run
max rep pullups

Total: did 1/2 intensity and did not keep track.



Well I have been sick.. It really sucks. I am coughing up green **** so I went to the doctor and they are going to give me some antibiotics. Because of this, my metcon is suffering badly so I took it easy today on the WOD.

Also, something strange.. I have been taking creatine but never noticed any water weight gain until today when I have also been taking mucinex and tylenol/advil. I weighed in this evening 8lbs. heavier than in the morning, and I can see that my muscles look swollen. Also I am getting some pretty gnarly cramps in the quadriceps and biceps. There's some kind of interaction going on between the creatine, whatever I am sick with, and the medication. I am going to stop taking creatine until I am better.

I'm considering just doing some SS workouts for the next couple of days because of this as well.
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Old 06-27-2009, 07:37 AM   #26
Randy Hill
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Re: Randy's CFSB log

AM
_____

CFSB Week 4 Day 6 - Shoulder Press 5x3

Warmup = stretch, 45x5, 75x3

S1(100) - 3
S2(105) - 3
S3(110) - FAIL
S4(105) - 3
S5(100) - 3

Shoulder Press 1x12-20 (75) - 11, rack, 5, rack, 4

PM
______

Main Site WOD - 2 rounds of:

Right arm barbell push press x12 (sub. #40 DB)
Left arm deadlift x12 (#95)
Run 800m
Left arm barbell Push Press x12
Right arm deadlift x12
Run 800m

TIME - 23:57

When I saw the WOD posted I was a little disturbed to say the least. Apparently I need to work on one armed deadlifts!

Shoulder press has stalled unfortunately.. Not sure what to do!

Feeling a lot better though from being sick, so that's good.

No grains / sugars for 2 days and feeling great!
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Last edited by Randy Hill : 06-27-2009 at 07:54 AM.
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Old 06-27-2009, 10:56 PM   #27
Randy Hill
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Re: Randy's CFSB log

Rest day!

Some thoughts..

*I am adding whole grains back in to my diet. I don't think there is anything wrong with oatmeal or rice, etc. Especially since a lot of centenarians contribute their longevity to their eating of oatmeal regularly! There are also a lot of studies saying what wonderful things it has in it and how good it is for you. So that's that. After all, some major CF athletes still eat grains and they do wonderfully. Khalipa and Everett (from their videos). I'm sorry but I am just not convinced that grains are that bad for you in general. Of course I will limit my intake of refined grains. I just think I can balance everything better by eating what I feel like but keeping health and nutrition in mind. I need to worry less about what I eat in general.

*I am going to start doing the CF Football strength WOD in the AM and the Main Site WOD in the PM.
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Old 06-28-2009, 04:46 AM   #28
Randy Hill
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Re: Randy's CFSB log

I've been thinking today that I want to change my workout programming a little bit to accompany my new and more free eating philosophies.

*I want to do 20 rep squats at least once a week. I will accomplish this by replacing one 3x5 squat from the CFFB Strength WOD per week with a 20 rep squat. The 3x5 squats usually come up pretty frequently on that site so I don't think it will be a problem.
*I want to do the CFFB Strength WOD every day they have one
*I want to continue doing mainsite WODs

Hopefully I will be able to gain some strength and muscle while keeping my conditioning level up.
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Old 06-29-2009, 04:11 AM   #29
Martin Balakas
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Re: Randy's CFSB log

Hey Randy.....awesome job, and great effort! Air Force Guy in Afghanistan here, trying to figure this CFSB stuff out....did today's CFT, and although I am satisfied with my Squat and Deadlift, my press was below my goals. How would you compare doing the mainsite WOD and the CFSB workout vice just doing the CFSB program as advertised? The former sounds like it might be tough to do and still maintain form? Any advice to a starter?
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Old 06-29-2009, 05:30 AM   #30
Randy Hill
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Re: Randy's CFSB log

Quote:
Originally Posted by Martin Balakas View Post
Hey Randy.....awesome job, and great effort! Air Force Guy in Afghanistan here, trying to figure this CFSB stuff out....did today's CFT, and although I am satisfied with my Squat and Deadlift, my press was below my goals. How would you compare doing the mainsite WOD and the CFSB workout vice just doing the CFSB program as advertised? The former sounds like it might be tough to do and still maintain form? Any advice to a starter?
Well the way I split it up is I do the CFSB lift in the morning and the Main Site WOD in the evening after work. If a strength workout (like today) pops up on the main site, I obviously do not want to do the same thing twice or too close to eachother so I do something else (usually a heavy metcon, CFFB main site WOD like today, or a run).

The reason I am doing it like this is I want to maintain or improve in ALL levels of fitness such as longer metcons but put a BIAS on strength. Maybe just a tad bit less of a bias than the program as rx'ed with the heavy metcons. I still want to do longer metcons for the reason I described.

The press is a difficult one to work in to the main site WODs because the strength bias protocol calls for the high rep sets after the 3x5, so your working those shoulders A LOT, especially if you're going to do a main site WOD that involved pressing of some sort afterwards. I think the best thing to do is scale the main site WOD to give your shoulders a rest if you just did the press workout.
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