log(10)=1

[Grant Scalf]

I am tired of writing all this stuff down in a comp book when I can have it here to view electronically and share with fellow CFers.

I guess I would say my goals are to improve my CF numbers while training for whatever is coming up next in life. I have been CFing since 6/07. I play a lot of soccer, boulder, and mountaineer when the time is right. I am a 21 Zoner trying to eat as paleolithic as the budget allows. I attend the University of Tennessee where I am studying Exercise Science. I personally train soccer players and officiate soccer games to help pay for my CF addiction.

Upcoming Events:
2/23/08: Alumni Soccer Game at my old high school (I need to shame the high schoolers with my superior fitness)
3/30/08: Knoxville Marathon - only doing the half
8/08: Mt. Whitney, Shasta, and Mt. Ranier
12/08: Aconcagua, Argentina

[Grant Scalf]

I warmed up and stretched with a few of my players this afternoon during training. I also did some light ball work and finished with their cool down and stretching. I am trying to improve my flexibility as I have neglected it lately. I am seeing significant improvement over the past 2 weeks.

After a thorough warm up, which included some parallette work before I left the house, I did the WOD:

4-400m sprints with 2 minute rest between

1:05
1:12
1:17
1:14

This distance is probably one of my strongest, I think I should have done better.

After 5 minutes of stretching and self-massage I decided to do a Michael. Sorta.

3 Rounds for time:
50 GHD Sit-ups
50 GHD Back extensions
100 Steps walking lunge

1) I didn't end up keeping time
2) I was gassed so I stopped after 2 rounds + 25 back extensions.

I ended with lots more stretching.

[Grant Scalf]

It's been 4 days on, time for a rest day.

I did the CFWU at the house minus the GHD work. I then did some parallette training. I just built them last weekend so I can't keep my hands off.

3x10 planche push-ups
3x20s tuck planche

I was going to do some L-sit work, but my core is sore from yesterday's tour on the GHD.

Finished with a lot of stretching and working for the splits...

[Grant Scalf]

My core is still suffering from DOMS. Big whoop...

10 rounds for time:
10x 135lb DL
10 push-ups
finished in 9:58...room for lots of improvement

Pretty easy day, but get this. This guy was vacuuming the gym with some **** poor vacuum. It pretty much just recycles dust in to the air. I am in front of the squat rack doing my DLs and push-ups, and he starts vacuuming right next to me while I was down doing my push-ups. It was ridiculous. Dust was flying up in my eyes and mouth. I stopped mid set and starting coughing and he was like, "Oh sorry man, this will only take a minute." I know they don't like me doing my kipping pull-ups and my speedy DLs, but honestly?

[Grant Scalf]

Yesterday:

CFWUx3

Jerk - 3x5 @ 140lbs
3 - 30s L-sits

I played 3v3 soccer until I collapsed. Good to get that soccer-specific conditioning back. I am working towards my immediate goal of whooping tail in the alumni soccer game. It has the added benefit of helping me out for my half-marathon in late March.

Half an hour of foam rolling and stretching.


Today:

CFWUx2

Tuck planche - 3x15s
Front lever negatives w/ one leg in - 5 each leg
V-sit - 3x20s
Planche push-ups on the paras - 3x10

Finished with some grip work on the hangboard.


Later tonight I will put up my planned training regimen until half-marathon time...

[Grant Scalf]

Originally Posted by Grant Scalf

I am tired of writing all this stuff down in a comp book when I can have it here to view electronically and share with fellow CFers.

I guess I would say my goals are to improve my CF numbers while training for whatever is coming up next in life. I have been CFing since 6/07. I play a lot of soccer, boulder, and mountaineer when the time is right. I am a 21 Zoner trying to eat as paleolithic as the budget allows. I attend the University of Tennessee where I am studying Exercise Science. I personally train soccer players and officiate soccer games to help pay for my CF addiction.

Upcoming Events:
2/23/08: Alumni Soccer Game at my old high school (I need to shame the high schoolers with my superior fitness)
3/30/08: Knoxville Marathon - only doing the half
8/08: Mt. Whitney, Shasta, and Mt. Ranier
12/08: Aconcagua, Argentina

It occurred to me I never gave any stats:

M/5'9/145lbs/22yo

Squat - 235
Deadlift - 265
Press - 140
Bench - 210
PU kipping - 38
Weighted CU - 110

Before CF I was like a lot of guys and worked just my bench. Now I see these numbers and laugh at myself. I look forward to improvement in all these areas and more. I just wish I could update my original post to add new PRs and benchmark times and weights when they come...

[Grant Scalf]

Goals:
1 – Increase strength, cardiovascular endurance, muscular endurance, and lactic acid threshold
2 – Prepare my body for 13.1 miles of hilly terrain (sub-goal of 7:00 a mile pace for 13.1)
3 – Gain ability to do more bodyweight gymnastic moves like planche, front lever, and iron cross
4 – Increase flexibility, mobility, and ROM

5/2 split

Monday:
CFWUx3
Squat – 3x5
Weighted PU – 3x3
Deadlift – 2x5

Tuesday:
AM – Alternate: Hill Fartlek/Tabata run on treadmill with 12% incline
PM – CFWUx3
Planche progression
Front lever progression
Planche push-up progression
Front lever negatives 3x5
L-sit – 3x30s

Wednesday:
CFWUx3
MetCon – I will use the WOD if it fits my purpose, if not I will keep it varied.

Thursday:
Variable day – rest if needed, o-lift if I am at UT, or LSD (building up to 10 miles 1 week before half-marathon)
If I take a rest day here, I will add a Saturday workout. Maybe I will do a trail jog or long day hike.

Friday:
AM – Interval running
PM – CFWUx3
Planche progression
Front lever progression
HSPU 3x10
Planche push-up progression
Front lever negatives 3x5
L-sit – 3x30s




I am going to try to adhere to this as much as possible, but we all know how many variables there are in the game of life.

If anyone sees any holes in the training or has any ideas I'd love to hear them!

[Grant Scalf]

So things are already a bit off schedule, but for good reason.

AM Workout:

400m repeats for 2 miles, 2 min rest
All 8 laps were 1:30 - I need to shorten the rest to a 1:1 next time

PM Workout:

CFWUx3
Weighted Chins - 50x5, 75x5, 75x5, 70x5
Deadlift - 135x5, 225x5, 245x5, 245x5
Finished with lots of painful stretching, including both front and side split work, and foam rolling.

[Grant Scalf]

Helen - 10:18

I met Pukie tonight. It was the first time he has graced me with his appearance. I shall never forget him. He chanced upon me in the third and final round after 17 swings. I thought he might swing by so I had a small trash can waiting. He was glorious. I then wiped my mouth and continued on. This is a PR by over 2 min!

[Grant Scalf]

I am switching Thursday and Friday's setup. Class schedule dictates that I do my AM/PM workouts on T/R. I don't know why I had it typed out like that - mental error.

AM Workout:
Some agilities to warm up
LSD - 3 miles, very hilly course
Cool down with about 15 min of stretching
Contrast shower
Foam rolling