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Old 11-18-2008, 12:05 AM   #1
Brandon Oto
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Log

A few months ago, after a lot of griping about the CF WoD and a lot of people asking "what would YOU recommend?", I put together the AGT template as a flexible GPP program for intermediates and up.

A number of people ended up on the program, but in one of those lovely ironies of life, I wasn't one of them; I was currently in the middle of something else, after which I spent a couple months training with the local gymnastics club. In any case, with all of that behind me, including an extra week of not doing too much to nurse a couple injuries and a cold, I'm finally on the boat.

This is my first public log, and is mainly intended as one illustration of how this template can be used. But it's not propaganda; I'll post in the same stuff I'm entering into my personal log, except maybe some additional explanations for anything nobody but me would understand.

My intention is to follow a program very close to the default one I give for AGT, although with no qualms about tweaking to allow for my vagaries and any temporary focuses. At the moment I'll also probably still be doing gymnastics one day a week. I also don't have my work schedule yet so I'll settle into a regular schedule when I can.

My current status is rather detrained on many fronts, particularly my work capacity as I haven't done any metcon in a looong while. (Anyone who's familiar with my standard complaints about CF will probably find this funny.) So I'll be easing back into things slowly. I've also been cheerfully eating like a pig since I've come home from Europe, which I'm phasing out now as well.

For a "before" picture, here are my current numbers and PRs (some of this are fairly old and all of the WoDs are extremely old, as I haven't done them in many a moon), clipped from my site; some more details and videos are available there.

Quote:
Age: 21
Sex: M
Bodyweight: 183
Height: 6'
~26 months training. No prior background.

Diet: Mostly Paleo with vague Zone sensibilities. 14-16/hr IF. Relaxed. Generally shoot for 1gm/lb BW of protein a day, lots of fat, some carbs Coffee. Supplementation: 2588mg EPA/1012mg DHA via fish oil; 5000mg creatine (cycled -- currently off); multivitamins. Currently trying ZMA (no noticeable effect except dreams).

Lifts:

Deadlift: 391.3
Shoulder Press: 148.8
Back Squat: 309
CrossFit Total: 849
Front squat: 243
Bench press: 220.46
Clean and jerk: 198.4
Clean: 220.46
Power clean: 237
Split jerk: 198.4
Push jerk: 187.39
Push jerk (behind neck): 204
Snatch: 165
Power snatch: 132.2
One-arm dumbbell snatch: 79.3 (both arms)
Overhead squat: 198.4
Weighted pullup: 115 (Form @ 115 PR [71 in feet, 44 on waist])
Pushups: 42
Pullups: 28 kipping, 21 strict
Handstand pushups: 6 (nose to ground)
Pistols: 15 (each leg)
Ring dips: 21
L-seat: 51 seconds, w/poor form on short rings
Vertical leap: 24.4"
Max box jump: 46.5"
Weighted muscle-up: 44lb


Rowing:

500m: 1:31.4
2000m: 7:30.3


Running:

5k: ~26:00
10k: ~48:00
400m: 1:06
100m: :14.2 (hand timed)


Gymnastics:

HIGH BAR
*level 4*
pullup
muscleup (strict)
swings, just past horizontal (strap bar -- lower on regular bar)
pullover
back hip circle (cast)
1/2 turn
Undershoot

STILL RINGS
*level 5*
pullup
dip
swing to inverted hang
piked hang (peach basket)
skin the cat
muscleup
L-sit and L-hang
swings (around horizontal in front, less in back)
inlocate (swinging)
dislocate (shoot from piked hang)
back tuck dismount

POMMEL HORSE
*level 5*
swings (front support, back support, straddle)
cuts
false scissor
scissor R to L
support travel

PARALLEL BARS
*level 5*
L-sit
support swings
back uprise (hang to elbows)
back uprise (elbows to support)
back dismount

MUSHROOM
dick all; 3/4 of a circle

FLOOR
*level 4*
forward roll
back roll
back roll to prone support
handstand forward roll
cartwheel
cartwheel step-in
roundoff
Arabesque
handstand ~3s
L-sit (fingertip, fists)
Forward/backward roll to straddle stand
Candlestick

VAULT
*level 4*
straight jump

WANT: kip, bar giants, clean up the inlocates/dislocates, solid cartwheels/roundoffs, free handstand, front and back tuck, mushroom circles.


CrossFit WoDs (defunct):

Grace: 7:28 (as rx'd)
4x400m run (2 minute rests): 11:59
Murph: 44:48 (street run, ring pullups)
Fran: 5:56
Cindy: 18 rounds + 5 pullups + 9 pushups
Nancy: 26:31
30 muscle-up for time (rings): 9:37
Michael: 22:26 (treadmill, minor "turn it back on" delays)
Elizabeth: 12:14 (w/power cleans)
Helen: 14:35 (w/delays)
Filthy Fifties: 35:44 (w/subs due to equipment)
Nasty Girls: 18:37 (w/squat cleans)
400m walking lunges (as 440 reps walking lunges): 15:22
Lynne: 118
150 burpees: 14:59
All weights are in pounds. "f" appended to a weight denotes a failure. Numbers after the weights are difficulty of the set, on a scale of 1-10. Metcons are ranked for both difficulty (how hard to complete; mostly involving muscular failure) and intensity (how intense and gassing); for example, Helen is very intense but not too difficult, whereas Diane is usually the reverse since it breaks my back.

All distances are in meters.

I'll also be doing something new here, in line with the adaptable nature of the program; for each unit of work I'll give a brief label of how "hard" I went that day. This will be simply light, medium, or heavy. Medium is normal; light is an "easy" day, with lighter weights or less volume or intensity; heavy is a storm-heaven PR kind of day.

Warmup sets are given somewhat inconsistently. I don't worry too much about that sort of thing.
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Old 11-18-2008, 12:08 AM   #2
Brandon Oto
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Re: Log

11/17/08

AGT at last.

Eased back into things veeeery easily. I've finally reached the point where I'm comfortable doing that, which is nice I guess. Lifted super duper light (and it still felt tolerably heavy) and re-remembered how to do stuff.

Right shin felt fine. Right shoulder felt slightly in warmups but fine.



SKILLS
light

Dynamic warmup
Sprint drills
Played around on a bar; pullovers, kipping muscleups (weak), L-hangs.


SPRINTS
light

Very light warmup
1x100 untimed. Unmetered track, estimated distance; probably closer to 85. Felt it in the usual goofy places (abs). Ankles fine.


STRENGTH
light

BS
45x5 noticed left knee has some significant pressure from the old bruise. bit painful.
95x5
115x5 form is sorting itself out. less wobbly.
135x5 keeping hamstring tension tolerably
155x5 8.9
155x5 8.99 damned heavy bar is rolling around on my back
155x5 8.95

WP
BWx5
10x5 7.5
15x5 8.48
15x5 9.6
shoulder felt fine

BP
95x5
135x5 having some trouble with stability. bad choice of shoes (kswiss)
155x5 9.2
155x5 9.25
155x5 9.35


STRETCHING
1 round on the standard routine.
Brief foam rolling on ITBs and a few dislocates

feeling the adductors and quads

Good day. Girly stuff, but sheeit, ease in. Despite that will probably feel quads tomorrow. Saw the asian dude and helped with his power cleans again.
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Old 11-18-2008, 09:21 PM   #3
Brandon Oto
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Re: Log

11/18/08

Had to really shove this in at the last minute; at around 5:00 I got a call from work asking me to come in for a shift at 7:00 tomorrow, so I'm going to have to crash in... a couple minutes. Didn't even make it to my last class, just shoved a quick workout in and showered.

Quads sore, adductors some, pecs a bit.


SKILLS
light

Dynamic warmup
Burgener warmup, bar


WEIGHTLIFTING
light

Power clean and jerks
95x2
115x2
135x1
155x1
175x1
185x1
185x1
No notes on difficulty, just a blitz. Felt all right although catch is a bit rusty, and jerks have the usual hip-circle problem and lacked pop. Start was good. Left knee okay.


CONDITIONING
light

Swings with 40lb DB, interval sets
One-arm push presses with the DB
Goblet squats with the DB
2 minutes on the rower at burnout pace

No time, just a quick panter at just enough intensity to breach fatigue.


STRETCHING

1 round through
Extra butterfly and seated pike
Standing quads
Some dislocates


Out in slightly over an hour.
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Old 11-19-2008, 10:00 PM   #4
Brandon Oto
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Re: Log

11/19/08

Worked until late and need to bang together a paper by tomorrow. Decided to take a rest day. If the rest of the schedule stays consistent that will make the spread this week 2/1/3/1.

Adductors and glutes sore, quads somewhat, pecs too. Fits well my Broader Theory of First Weeks Back, which is that The First Week Back Always Sucks. (the CF version of this is that the first metcon is always miserable no matter what you do.)

First day working in the Monterey 911 system though. Hurray.

May restart creatine soon.
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Old 11-20-2008, 11:37 PM   #5
Brandon Oto
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Re: Log

11/20/08

Decent workout. Still in the ultraeasy vein of course but body feeling somewhat more cohesive.

Soreness still present but edge is off.

ZMA dreams are seriously freaking me out but are interesting enough that in daylight I never decide to stop. Dunno if I'll buy another bottle though.

Back on creatine.


SKILLS
light

Some pullovers and "shoulder dips" in support
Snatch work with stick and bar -- checking jump back. Looks okay.
Pushed together two ex. bikes and used handles as parallel bars for swings. Kinda worked but common sense eventually prevailed. Couldn't get too high.


SPRINTS
light

Warmup drills
1x100 "flying". unmeasured, untimed.
several sets of skips and bounds, ~20 meters.

felt good. cold air wrecked lungs though, need to try and workout earlier for sprint days during winter. actually did these after strength for logistical reasons. didn't like it.



STRENGTH
light

FS
45x5
95x5
115x5
135x5
155x5 8.0
155x5 8.4
155x5 8.5
felt okay. could feel left knee but wasn't hurting. knees more solidly tracking than monday's BS. rack dropping slightly as always but not a problem. could have done more of course but I did feel esp. in the already-sore bits. was a bit weak legged for a while after.

SP
45x5
95x5 7.5 anterior right shoulder felt tweaked at top position. hm.
95x5 8.0 more solid, shoulder feeling better
95x5 8.4.
all pretty light. took a while to solidify everything but felt decent.

DL
95x5
135x5
155x5 7.1
Hyper easy but just wanted to run through and feel it. will kick weights up next week if all feels well. form was pretty smooth. all overhand of course, no hook. discovered a loose bushing in the bar that rotates okay and made staff take it out of service, bleh.


STRETCHING

full sequence
foam rolled ITBs, not too bad though still oof (roller at gym was very soft, probably helped).
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Old 11-20-2008, 11:47 PM   #6
Donald Lee
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Re: Log

Looks like your pushing strength is lagging a little.
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Old 11-21-2008, 02:05 AM   #7
Brandon Oto
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Re: Log

You mean right now or in general? Everything's lagging right now, obviously...

I've always wanted a monster press, but it doesn't do itself. I don't know of any way to get there except to train for 10 years or really focus on it for a while.

I am a bit trapless though. The gymnastics cycle probably helped some.
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Old 11-21-2008, 11:15 PM   #8
Brandon Oto
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Re: Log

11/21/08

Another decent day. Got caught by surprise by early gym closing -- Friday hours I guess -- so had to rush a little, but otherwise smooth. Still light.

Quads sore, not too sharply but a little weak-feeling.


SKILLS
light
Nothing much -- Burgener warmup.


WEIGHTLIFTING
light

Snatch
45x3
95x3
115x1
135x1
145x1
155x1f lost backwards
155x1f lost backwards
155x1f lost forwards
155x1 stumbled forward some, but stabilized
135x1
135x1
Okay stuff. Friend said: sometimes jumping back a bit, slow on third pull, missed full extension on a couple. Lost it backwards on a couple due to jumping forward. Catch also felt weak in support though, old news.


CONDITIONING
light

Rowed several minutes, steady pace with two all-out intervals of ~25-30 seconds. No time.
Just squeezed this in with a couple minutes left before closing.


STRETCHING

Pike, butterfly, drop lunges, frog straddle, arms back and cat.
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Old 11-22-2008, 08:41 PM   #9
Brandon Oto
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Re: Log

11/22/08

Rest day. Feeling pretty good. No stretching.
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Old 11-23-2008, 10:11 PM   #10
Brandon Oto
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Re: Log

11/23/08

Rest day. Planned, but would have happened anyway as I literally have no time after getting home from work to do anything except shower and... go to sleep. I think in the future I will not work 12-hour shifts two days in a row.

No big soreness.

Not sure if I'll manage to fit one in tomorrow, we'll see -- no work Tuesday but all-day class.
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