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Old 01-21-2009, 12:07 PM   #1
Roelant Bergen
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CrossFit till I die: Forging a tough bastard

Well, that's the aim at least. Starting to post my log on here to keep myself honest and get my act together.

We'll start with my most recent workout this week:

Mon 01.19.09

5 rounds:
5 Deadlift (275)
10 Burpees


Time: 7:31

eeeeeeehhhhhh....OPT did this sub 3, but I'm not a superhuman....yet...
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Old 01-21-2009, 05:05 PM   #2
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

01.21.09

5 rounds for time:

7 x 225lb deadlift
14 x box jumps 55" box
21 x pushups

11:44

__________
didn't feel so hot on this one, could have done sub ten for sure. Must be that "leaning" out phase since I decided to do a strict 17blocks for 2 weeks. If I continue to suck, I'll do 2x fat and see if I still lean out more.
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Last edited by Roelant Bergen : 01-21-2009 at 05:12 PM.
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Old 01-25-2009, 07:35 AM   #3
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Re: CrossFit till I die: Forging a tough bastard

01.25.09

"Freddy's Revenge" - scaled

5 rounds
155lb push jerk
10 burpees

8:02

NOTES:

exact same time as last time (12.17.08), but last time I was pushing 140 overhead. Gotta work on those shoulders and hips
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Old 01-25-2009, 05:25 PM   #4
Richard Vanmeerbeek
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Re: CrossFit till I die: Forging a tough bastard

That's good, at least you're upping the weight every time.

Keep up the strong work !
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Old 01-26-2009, 07:17 AM   #5
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

Quote:
Originally Posted by Richard Vanmeerbeek View Post
That's good, at least you're upping the weight every time.

Keep up the strong work !
Hey Thanks!, its my consolation. Same time, but more work output since I'm pushing heavier. I've always been weaker in the shoulders. I'm thinking either a SS cycle soon, or just more MEBB days with shoulders in them. I hope to be following the dot com asap, but my sched. is out of whack....I could probably do them staggered though.
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Old 01-26-2009, 04:41 PM   #6
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

01.26.09

4 rounds for time:

row 400m
15 SDHP (100lb)
50 situps

time: 21:14

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This was not legit today. I had to break my workout every so often to tell some people I wasn't done with the treadmill (F#%%ing globo gym....sigh). I could have done this sub 15min G-A-R-O-N-T-E-E-D. Will try again in a week or so, hopefully earlier when it's not as crowded.
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Old 01-27-2009, 08:32 AM   #7
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

may as well post this too

http://board.crossfit.com/showpost.p...&postcount=286

did this before I started my log, but it was a good one.

10-9-8-7-6-5-4-3-2-1 reps of:
sumo deadlift highpull (115lb)
Burpees
Push Press (135)

time: 9:59
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Old 01-27-2009, 08:46 AM   #8
Roelant Bergen
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Re: CrossFit till I die: Forging a tough bastard

ok so for the sake of putting it on record, I've been zoning at 17 blocks at 1x fat for 4 weeks now. I've PRd in two categories (both strength), but have stalled a little bit now, mostly in the category of fat loss. I'm down to that stubborn fat. So, I'm either going to research stubborn fat and see what Lyle Macdonald (sp?) has to say about it, or I tweak my zone ratios. I find that I'm a little sensitive to carbs (I've bonked in the afternoon before) so I might curtail them a little bit (been paleo on carbs, no grains and crap)

I keep in touch with one of the local CrossFit affiliates here, and spoke to Jacques Ambroise, who pointed out to me that yes, we're both in 17blocks, but I weigh a lot more than him, which is a nice and polite way of saying I'm fatter. I may be holding on to my fat because I'm not eating enough (counter-intuitive? yes, at least for me), so I think as of tomorrow I'll play with this: 18 Pro, 16 CHO, 18 Fat.

Jacques is 175, I'm 204. Jacques, I know you read the boards, so I'm just going to go out and say this, You're jacked dude. You no-a-look like 175. With like, a waist radius of like 2cm and shoulders 2 meters wide. seriously, you're a mutant.

so......we'll see.
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Old 01-29-2009, 07:57 AM   #9
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Re: CrossFit till I die: Forging a tough bastard

01.28.09

Shoulder Press 1-1-1-1-1 : 135, 145, 155, 160f, 155

Bench Press 1-1-1-1-1: : 205, 210, 215, 225PR, 215

Weighted pullups (deadhang): 35x3, 45x2, 45x2
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Old 01-29-2009, 06:37 PM   #10
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Re: CrossFit till I die: Forging a tough bastard

01.29.09

Needed a tough one to commemorate Lynda's birthday (albeit belated).

for time:
25 burpees
25 Clean and Jerk (135)
25 burpees

time: 9:12
Lynda: 9:10
________________________________
she pushed hard on this one, I lost count on the last burpee set, and ended up doing more. shame on me. She deserves it though, I would only have been one or two burpees ahead of her anyway. Lynda's technique on burpees is money compared to mine. Gotta get more efficient, otherwise it was like a sandwhich'd "Grace"
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Last edited by Roelant Bergen : 01-29-2009 at 06:41 PM.
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