Woody's Quest for CrossFit Excellence.

[Woody Dixon]

I decided to start a log on here for "public nuditys" sake, meaning that by having my training log exposed, I'll push myself, even if my training partners are busy.

Goals for 2008: Strength: 400lb Deadlift, 300lb Back Squat, 200lb Bench press, 145lb Overhead press, Strict Muscle-up. Met-con: Sub 6 minute Fran, Sub 8:00 Helen, 20 Minute Filthy Fifty. I'd also like to at least grab the rim of the basketball hoop. I'm within 2 inches right now.

I'm doing a 5 days on, 2 days off schedule currently, designed using the CrossFit Journal article on the "Theoretical Template." I plan on doing this until late February when I'll switch to Starting Strength style routine for 3 months, and then a mix of CrossFit Met-con and ME days. (I might have to switch to an intermediate program with week to week rather than workout to workout weight jumps, we'll see. I'll give the whole milk thing a try. )

I currently have a 325lb Deadlift, 250lb back squat, 150lb benchpress, and 115lb OH press. I have a sub 9 Helen, but my Fran time sucks, 10:17.

Oh, and I weigh 150ish pounds and am 5'8".

[Woody Dixon]

1/25/08 - BW 153lb
CF warm-up x 3
ME Deadlift: Warm-ups 115 x 5 - 165 x 5
Worksets: 165-255-305-320-325(f)-325(pr!)
Notes: A 10lb pr! woohoo! At first I couldn't pull 325 off the ground, but I gave it another go, and presto it was locked out! I need to work on my pull off the floor, it seems to be my weak link right now.

[Woody Dixon]

Oops, double post.

[Woody Dixon]

1/28/08
CF WU x3
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

23:44

Notes: Tough as Always!

[Woody Dixon]

1/29/08 - BW 152
CF Warm-up x3
7x1 Dumbell Shoulder Press, Left Arm
35-40-45-47.5-48.75-50(f)-50(f)
7x1 Dumbell Shoulder Press, Right Arm
35-40-45-50-55(f)-52.5-53.75

Then 50 Burpees for time
4:41
Burpees included an "honest push-up" and a jump to touch an 8 foot target.

Notes:
Lats are pretty sore from Angie. Over wise, recovery is good. Started strict Paleo diet 1/27/08 from a 16-17 block Zone diet with 2x fat blocks. Intaking about 20 blocks of protein, 20 blocks of fat and 11 blocks of fruit and veggies. Have eliminated dairy completely. Feel better already, less stomach upset. Need to up water intake, though. Got 1.5 liters today, really could use 3-4.

I was a little disappointed with my numbers on the press. I can press my 55lb kettlebell once with each arm, so not being able to press a dumbell weighing less is a little strange. Sticking point on the press was just above head level.

Burpees went well, and I think I can do sub 4 next time.

[Woody Dixon]

CF Warm-up x 3
4 rounds for time of
10 Tire Flips (tire weighs ~250lb)
10 Ring Dips
Time: 7:39
Notes:
Soreness is pretty much gone. Had to come up with something quick as I only had 30 minutes to do it. Pretty fun, first set of ring dips unbroken. The rest done in sets of 5. I feel a lot stronger with these things now. I bet I can almost do 1 to 1 ring to bar dips now.

[Woody Dixon]

1/31/08
CF Warm-up x 3

10 30lb Russian Twists
10 40lb Dumbell Overhead Sit-up
10 Medicine Ball throw sit-ups
10 Medicine Ball V Toe Touches
10 35lb Kettlebell Overhead Walking Lunges
4 rounds, with 2 minute rest between rounds
Notes:
An "Ab Fag" workout... Shame Shame.

[Woody Dixon]

2/1/08
CF Warm-up x3
An easy day of fooling around on the rings. I can hold a decent frontlever for a couple seconds, a tucked back lever, a full skin the cat to inverted hang and an l-sit.

No strict muscle-up yet, though.

2/4/08
CF Warm-up x 3
"Running Christine"
400m Run
21 Box Jumps, 24"
12 DL, 165lbs.

10:02

Not a bad workout. I went with 165lb DL because of ease of loading factors. (I only have 25 and 35 pound bumper plates)

[Derek Maffett]

The strict muscle-up is actually something that surprised me when I got it. Never really trained for it. You might try rowing muscle-ups, as they have that strict component.