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Old 12-21-2007, 11:33 PM   #11
Derek Weaver
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Re: Derek's Log

Didn't get the slosh pipe done, but I made an adjustable weight sandbag.

4 gallon bags at about 11 pounds of sand, 5 one pound sand bags, two fifty pound bags for a total of up to 150 and almost everything in between.

Did "Joshie" tonight in 27.37.

Also threw in a set of 21 backsquats with 135. Legs were shot going into the light weight back squats.

Beginning to think that the Anabolic/Metabolic Diet isn't the best thing for me. Only at the end of my "break in" phase and I'm really dragging. Think IF/EF/Paleo may be the way for me to go. Been experimenting with a few looks and I think that's where I feel the best. Two more days to finish this initial phase for the AD (just to prove to myself I can do it) and I'm done.
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Old 01-02-2008, 03:47 AM   #12
Derek Weaver
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Re: Derek's Log

So I think I'm back on The Zone. I'd kinda been against it, but have decided that performance is the main and first goal. Physical results come after that.

I'm going to attempt to keep things Paleo as well. Ate a LOT of broccoli today to try and fill out most of my carb blocks with as low density choices as possible. Still ended up eating quite a few apples though. (I think I'm supposed to be a 15 blocker, was on 16 before.

Either way, made up Helen today in 9.30 exactly. It was cold when I was running. Probably lost close to 15-20 seconds in time just cause my lungs hurt so bad.
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Old 01-02-2008, 11:34 PM   #13
Derek Weaver
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Re: Derek's Log

No rest day for me today. Looking to get back on 3 on 1 off. Also jumped back into the Zone.

Going to work through this next mini cycle then rest.

Did Clean-PP-PJ-SJ x 10 sets. Maxed at 140 lbs. Shoulders didn't have it today after catching up on "Helen" today. Max behind the neck push jerk is 205, so 140 today was a disappointment. Looking forward to the muscle ups tomorrow.
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Old 01-03-2008, 09:25 PM   #14
Derek Weaver
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Re: Derek's Log

120 pull ups and 60 ring dips in place of 30 muscle ups. 12.59. Those ring dips sucked.
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Old 01-04-2008, 01:53 AM   #15
Derek Weaver
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Re: Derek's Log

I've really started using this spot for mental notes and to see how I've kind of been all over the place. What I've realized:
1) The Zone really is the place to start. If someone wants to incorporate IF/Paleo etc. great, but keep those blocks in order. I've been going about 90% paleo zone, except for my PWO shake.
2) CF mainpage is the best for all things crossfit, unless you're at an established affiliate. I've noticed that, often times, there is still room after or before a WOD to focus on some sort of skill (strength and OHS lately)
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Old 01-04-2008, 05:17 PM   #16
Derek Weaver
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Re: Derek's Log

Power Cleans 3-3-3-3-3
95, 115, 135, 140, 145. I know I can do more. Workouts haven't been the best lately. I've been undershooting weights too often.
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Old 01-05-2008, 08:17 PM   #17
Derek Weaver
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Re: Derek's Log

"Tabata Something Else"= Hell for 32 intervals.

Total reps=361

Pull ups- 68
Push ups- 117
Sit ups- 82
Squats- 94
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Old 01-07-2008, 11:38 PM   #18
Derek Weaver
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Re: Derek's Log

Front Squat 1-1-1-1-1-1-1-1-1-1

175, 185, 195, 205, 210, 215, 215, 215, 200, 200.

I can get a solid 5x5 at 200 lbs., so I don't know what I was doing starting this low on my singles. May have been able to get another 15-20 lbs.... next time.
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Old 01-08-2008, 09:32 PM   #19
Derek Weaver
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Re: Derek's Log

Mary as RX'd today: 12 full rounds. Ended about 2 seconds before the timer sounded.

Thought about staying with the one legged theme and threw in a few one legged deadlifts... then decided that was a bad idea and stopped.
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Old 01-10-2008, 12:25 AM   #20
Derek Weaver
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Re: Derek's Log

Modified CFWU starting with 1 pood 1 arm kb swings. 6/side, pull ups, ring push ups, pistols. Then got a few l-pull ups in.

Michael as rx'd on the ghd 27.28. GHD sit ups were maybe 3/4 rom. I know, kinda lame.
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