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Old 03-22-2007, 12:15 PM   #1
Brad Collins
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I'm a 29-year-old male, 6'2", 250 lbs. I've been doing CF for around three months. I've been doing the WOD's but plan on incorporating more strength training into the CF metcon workouts for martial arts.

03.22.07

1. Modified CFWU 2x 15
-Overhead Squats 45 lbs.
-Goodmorning 45 lbs.
-Jumping Pull-Ups
-Push-Ups
-Sit-Ups
-Samson Stretch

2. Eliptical Trainer
20:00 Alternating between forward and backward strides each minute.

3. Static Stretching
10:00

Taking it easy today as I have a shootfighting tournament on Saturday and I don't want to have DOMS or be overtrained.
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Old 03-23-2007, 12:33 AM   #2
Brad Collins
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03.22.07 P.M.

1. Eliptical Trainer
20:00 to warm-up muscles

2. Static Stretching
20:00
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Old 03-23-2007, 12:10 PM   #3
Brad Collins
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03.23.07 A.M.

Today I just did 30:00 of light grappling emphazing technique. The tournament starts tomorrow and I'm feeling pretty good about my chances.
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Old 03-24-2007, 10:02 PM   #4
Brad Collins
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03.24.07

Had the preliminary fights for the two-day tournament today. I won my fight so I'll advance to next Saturday for the semi-finals and, if I win that, the finals.
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Old 03-25-2007, 10:03 AM   #5
Brad Collins
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Sunday 3.25.07

Today was a rest day. Back to two-a-days tomorrow for semi-final preparation.
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Old 03-26-2007, 12:40 PM   #6
Brad Collins
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Monday 3.26.07- A.M. Workout

1. Warm-Up
10:00 of Eliptical Trainer alternating every 1:00 between forward and backward strides.

WOD- Tabata Fight Gone Bad
I modified it to the following based on equipment:
-20 lbs DB Thrusters: 5
-75 lbs SDHP: 7
-20" Box Jumps: 6
-75 lbs Push Press: 7
-Jumping Pull-Ups: 7

Total Score: 32. This kicked my butt. The thrusters were the worst. Threw up during the box jumps. Had timer issues at first, then after box jumps I decided to take an additional :30 rest between exercises. Had I not I think I would've dropped to sets of 2 or 3. Just when I thought I was in decent shape...At least with CF you can't get complacent.

3. Static Stretching
10:00
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Old 03-26-2007, 09:51 PM   #7
Brad Collins
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Monday 3.26.07 P.M. Training

1.5 hours of Shootfighting. Still tired from the A.M. workout!
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Old 03-27-2007, 01:55 PM   #8
Brad Collins
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Tuesday 3.27.07- A.M. Training

1. Warm-Up
10:00 of Eliptical Trainer alternating every 1:00 between forward and backward strides.

2. WOD From 3.13.07
Modified To:
Five Rounds of
-20 Walking Lunges
-20 Burpees

Time: +/-18:00. Had to cut the weighted OH lunges because I can't afford to have DOMS for the next few days due to the tournament on Saturday.
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Old 03-29-2007, 12:18 PM   #9
Brad Collins
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Wednesday 3.28.07- A.M. Training

1. Warm-Up
Dynamic Stretching for 5:00

2. "Cindy"
-5 Pull-Ups
-10Push-Ups
-15 Squats

15 Round in 20:00. PR by more than one round.

3. Grappling Drills
20:00

(Message edited by aceqhounddog on March 29, 2007)
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Old 03-29-2007, 12:23 PM   #10
Brad Collins
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Thursday 3.29.07- A.M. Training

1. Warm-Up
No time today.

2. "Michael" Modified:
-400m Run
-50 Goodmornings 45 lbs
-400m Run
-50 Sit-Ups, feet unanchored

Repeated 3 times.

Time: 23:58. Since I really suck at running which takes away some of the intensity, I decided to break the runs into 400's. Same work done, just was able to keep the intensity and the met-con up a little higher.

3. Static Stretching
10:00

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