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Old 01-25-2010, 06:33 AM   #171
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Wednesday January 20th
Rest Day

Thursday January 21st
I was going to do 5x5 squats, but my workout partner quit her job today and was a bit busy. I decided to hold off till the next day, since I knew she was going to PR and didn't want her to miss it

Friday January 22nd
Back Squat 5-5-5-5-5
245
260
275(pr)
275
260

Afterwards, I did some thoracic mobility drills that I plan on doing every other day.

Saturday January 23rd
"Annie"
50-40-30-20-10 of
Double Unders
Situps
(I subbed tuck jumps for Double unders)
Result: 12:00

Last time I did this, I had to anchor my feet with a 35lb plate for situps and got 11:35. This time, I didn't anchor my feet, so I consider it improvement

Sunday January 24th
Rest Day
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Old 01-25-2010, 06:36 AM   #172
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

To those that are curious, I am alternating my post-wod "rehab" exercise routines between the following 2:

http://stronglifts.com/how-to-improv...acic-mobility/

and these:

http://www.crossfitinvictus.com/blog...nuary-11-2010/
http://sanfranciscocrossfit.blogspot...-for-care.html
http://sanfranciscocrossfit.blogspot...eak-is-on.html

I'm doing these until the forseable future because:
A) My posture is horrible, and I want to be able to have a flat back on the deadlift and setup for the clean/snatch.
B) I cannot fully get into the front squat "rack" position, and I've seen a lot of accounts that these stretches can help.
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Old 01-25-2010, 10:56 AM   #173
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

making great progress on your squats Bo! congrats on the DL PR as well. that strength work is really paying off.
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Old 01-25-2010, 11:07 AM   #174
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Mike Kerce View Post
making great progress on your squats Bo! congrats on the DL PR as well. that strength work is really paying off.
Thanks Mike, I'm glad that I've been doing it. My long term plan is to try out Gant Grimes' hybrid program this summer after my CF Level 1 cert in April... that is if I can manage to improve my mobility enough to fully rack a clean (easily).

That will be an interesting change. I may up the eating and do his 4day/week training schedule, instead of my current 2/1 schedule.

One can dream
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Old 01-25-2010, 11:23 AM   #175
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Lawrence "Bo" Boland III View Post
Thanks Mike, I'm glad that I've been doing it. My long term plan is to try out Gant Grimes' hybrid program this summer after my CF Level 1 cert in April... that is if I can manage to improve my mobility enough to fully rack a clean (easily).

That will be an interesting change. I may up the eating and do his 4day/week training schedule, instead of my current 2/1 schedule.

One can dream
i know! i really want to do a SS cycle or the CFWF program, but unless i basically quit my gym and get my own stuff i can't effectively do it. i was thinking maybe i could do something similar to what you're doing and do like one portion of SS per day (i.e. day 1, squat, day 2, press, day 3, squat, day 4, deadlift, day 5, squat) and just sub out press for BP and DL for cleans every other week. that way it wouldn't hurt me recovery-wise too bad in conjunction with CF WODs, and i can just come in to work a few minutes early and use the weights in our work gym. thoughts? ideas?
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Old 01-25-2010, 11:29 AM   #176
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Mike Kerce View Post
i know! i really want to do a SS cycle or the CFWF program, but unless i basically quit my gym and get my own stuff i can't effectively do it. i was thinking maybe i could do something similar to what you're doing and do like one portion of SS per day (i.e. day 1, squat, day 2, press, day 3, squat, day 4, deadlift, day 5, squat) and just sub out press for BP and DL for cleans every other week. that way it wouldn't hurt me recovery-wise too bad in conjunction with CF WODs, and i can just come in to work a few minutes early and use the weights in our work gym. thoughts? ideas?
Yeah, if they will let you do 3 quick sets before your WOD, I'd totally do that. Just pick lifts that won't necessarily interfere with the WOD (though this isn't always possible) and completely skip the pre-strength stuff if your WOD is a max effort day.
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Old 01-26-2010, 04:11 PM   #177
Gordon Cooke
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Re: Lifting Heavy, Running Fast, Eating Well

Quote:
Originally Posted by Lawrence "Bo" Boland III View Post
Wednesday January 20th
Rest Day

Thursday January 21st
I was going to do 5x5 squats, but my workout partner quit her job today and was a bit busy. I decided to hold off till the next day, since I knew she was going to PR and didn't want her to miss it

Friday January 22nd
Back Squat 5-5-5-5-5
245
260
275(pr)
275
260

Afterwards, I did some thoracic mobility drills that I plan on doing every other day.

Saturday January 23rd
"Annie"
50-40-30-20-10 of
Double Unders
Situps
(I subbed tuck jumps for Double unders)
Result: 12:00

Last time I did this, I had to anchor my feet with a 35lb plate for situps and got 11:35. This time, I didn't anchor my feet, so I consider it improvement

Sunday January 24th
Rest Day
Great job on the squat PR, Bo I can't wait until I'm doing 200+ lb squats again. Still nursing the back a little longer before moving up in weight again
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Old 01-26-2010, 04:53 PM   #178
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Gordon Cooke View Post
Great job on the squat PR, Bo I can't wait until I'm doing 200+ lb squats again. Still nursing the back a little longer before moving up in weight again
gordon, better safe than sorry buddy. Thanks for the encouragement!
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Old 01-28-2010, 04:36 PM   #179
Lawrence "Bo" Boland III
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Re: Lifting Heavy, Running Fast, Eating Well

Monday January 25th
For time:
15 squats
15 push-ups
15 pull-ups
15 sit-ups
35 squats
35 push-ups
35 pull-ups
35 sit-ups
50 squats
50 push-ups
50 pull-ups
50 sit-ups
Result: 19:23

Last set of pushups and situps really slowed me down. I used a green band for pull-ups.

After that, I did thoracic mobility drills.

Tuesday January 26th

4x800m sprints

I subbed 1000m rows, because its still winter

3:51.3
3:55.8
4:00.3
4:06.8

Really took a lot out of me. Definitely an all out effort.

Wednesday January 27th
Rest Day

Thursday January 28th
3 Rounds for time of:
3 Snatch 75lbs, 10 Overhead Squats 75lbs, Row 500m
Result: 11:18.

I smoked this one. I scaled down, but I should have done as RX'ed (95lbs, 15reps on the OHS). Snatch landings were a little wobbly, but decent.
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Old 01-29-2010, 07:30 AM   #180
Mike Kerce
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Re: Lifting Heavy, Running Fast, Eating Well

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Originally Posted by Lawrence "Bo" Boland III View Post
I subbed 1000m rows, because its still winter

3:51.3
3:55.8
4:00.3
4:06.8

Really took a lot out of me. Definitely an all out effort.
awesome job! a sub 4:00 1000m is a big goal of mine that i'm not quite close to reaching just yet.
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