chairohkey

9/21/15 5:00 am 1:00 hr duration

Skill:

Snatch

WOD:

For time 4 rounds

400m run

10 x snatch (#95)

Finished in 7:00

9/19/15 8:30 am 1:15 hr duration

High-bar Close Stance Squat:

365x2x5

Comp Grip Bench Press:

225x3x10

1" Deficit Deadlift:

365x8x2

And there is only 1 reason I would try crossfit and that is if I'm being supportive to the wife.  

That's how it starts. All innocent at first. Then next thing you know you're eating a Kill Cliff bar, drinking a FitAid, wearing a Rogue tee and Skins tights, all while lacing up your Nike Metcon 1's for the sick WOD you're about to do. Or maybe thats just me. The kool aid is real bruh.

9/18/15 5:00 am 1 hr duration

CF

Skill Work: C&J

WOD: Grace - 30 C&J (#135) for time. Finished in 3:48 which is actually 12 sec slower than the first time I did it 4 weeks ago. Meh I was also fresh back then compared to today being my fifth day lifting in a row.

On a side note. I need to get my diet in check. I'm starting to fall into the "I can eat like an asshole because I train hard" mindset.

9/17/15 5:20 am 1:15 duration

Comp Squat:

315x10x3

Pause 1" Off-Chest Bench Press:

265x2x5

Sumo Deadlift:

315x3x2

Straight-Leg Deadlift:

315x3x4

Not bad this morning. Squatted in my Sambas instead of WL shoes. Already feeling the CF benefits to work capacity. I blasted through the sets of ten. Went a little wider on my bench grip than normal. Started sumo but right hip felt tender so switched to straight-leg. Overall felt strong.

9/16/15 5:00 am 1 hr duration

CF

Skill work consisted of front squats, overhead press, push press, thrusters, and kipping pull-ups. Kipping is hard yo. I used to clown on it but no more. I have the basics down and can kip one rep pretty good but have a hard time stringing them together. I get out of sync/rhythm.

The I met Fran and she sucks even scaled.

Love that video.

Also, Seth Rollins does crossfit.

His name is CrossFit Jesus.

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Looks good. No glaring red flags. I agree that you'd get more bang for your buck starting with a full body routine but give it a honest try, six week minimum.

Nope accessories look basic and basic is good.

Here's the list from Lascek's book.

Third time and always with the sled. But I've always had a weak stomach, I've puked multiple times from the squat rack.

9/15/15 6:00 am 1:15 duration

Comp Deadlift

405x2x1

405x5x3

405x2x1

Close-grip Bench Press

235x10x2

235x7x1

Pause Squats

295x3x8

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Sounds like you killed that WOD, and then nearly killed yourself.

Pretty much. I listened to this Barbell Shrugged Podcast recently where they talk about how athletes tend to pace themselves and rarely push to their absolute limit. I know I do that so I went into this workout with my old wrestling mindset, to go until I collapsed.

9/14/15 5:00 am 1 hr duration

CF

Did some bullshit skill work for the first bit, wall balls, kb swings, sumo dl high-pulls, ball slams. Then busted out a wod.

WOD

30 wall balls

100m sled push

30 kb swings

100m sled

30 sdhp

100m sled

30 ball slams

Finished in 6:43 and then puked.

Wait so you train each of the big 3 each session?

Yep but I've been doing this for a while now.

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Here's a snapshot of the Cube set up I've been running. Basically I do the a variant of the big three each day and rotate heavy, reps, and explosive sets.

1. Food is fuel and it's possible you may need more but diet is really such an individual thing I'm going to give you the standard answer. Don't change anything for two weeks and track everything you put in your mouth. If notice your performance suffers increase your intake gradually. Then rinse and repeat.
2. Move to an empty barbell and begin from square one. 
3. Dumbbells are fine just increase the number of sets or reps until the weight feels easy then move up.

Intro post and goals updated.

Added my comp.

I can.

I thought she had that figured out already. I hope she figures it out soon and gives us great ideas.

Sometimes I wonder if it runs in cycles. For example, lack of sleep caused by lack of sleep.

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So I'm going to offer my anecdotal evidence now that I have some very limited experience with CF. Recently my wife expressed an interest in trying CF after seeing the games on TV. She's been lifting with me off and on for a few months now, namely the big four, so we agreed she had enough of a baseline to give it a shot. We decided that I'd tag along for the first little while for support and to help her feel more comfortable. 

We chose a box nearby that I was somewhat familiar with. My former lifting coach has worked with the owner and some of the trainers in the past. So we show up this past Monday and join their Basics class where we were taught the clean and jerk. First thing trainer asks is who's cleaned in the past. Myself and a few others raise our hands. Trainer says, "Good but I'll teach you how to do it better." Granted he doesn't know our training history and most likely assumed we learned to jump/shrug off the internet but it was a douchey thing to say. Anyhow we spent about 45 minutes on technique drills and then finished it up with scaled Grace. 

Our second class this morning was similar as we went over the "squat" clean and snatch. Forty-five minutes on technique then modified Elizabeth, push-ups substituted for ring dips. After two days I think I've got a pretty good bead on the quality of this particular trainer. My verdict is, he's not very good. If I had never done a clean, jerk, or snatch before I'd of been fucked. I saw numerous people's form go to shit as they got tired and he only slightly corrected them or said nothing other than good job. At the end of class today we talked a bit and asked what my training background was. He made a comment that my form was good and it was a relief for him to have one less person to worry about during class. Sorry bro but I know my form sucks. Just because I can move the weight fast, I'm not weak, isn't the same as being good.

Nevertheless it's been fun for what its worth and a nice change of pace. My wife, being the social butterfly, really enjoys the group aspect it provides. She's going to drink the kool-aid and join. I'll continue to tag along for a month or two to help out. But most importantly she's going to get some one on one coaching from my guy to really nail down her form so the CF trainers don't fuck things up.

Bro's,  I just wanted to announce a name change (character change) to go with my new Guild Leader responsibilities.

 

tyrsnbdr will now be known as Br0din.

Warriors are polytheists.

Saturday August 8.  Curls.  In the Squat Rack.  Of course!

That's the only way to do them.

I once ran Smolov base for squats and Smolov Jr for bench at the same time. If I remember correctly I PR'd my skwaat but bombed on the bench. Good times.

out of curiosity, why not quads, upper back and calves with this? 

yes, also curious since i was originally thinking lat pull downs for this.

According to DC its mostly a safety thing. Since the quads and back move heavy weight training rest-pause may result in some form breakdown. However I think lat pull-downs would be fine.

8/7/15

DB Flat Bench - 190 (95's) x 10, 4, 2, 1 (assisted).

This was after I did  barbell bench and overhead press so the triceps were smoked. I then followed up with a couple set of 10 on the pec deck.

Did anyone ever make any progress on the Warriors competition calendar?

 

I know that there's a bunch of us competing on 22 August (me, Tankweazel, Ms_Marissa... and I can't remember who else) and at least three of us on 19-20 September (me, Tankweazel, QoB... perhaps others) and Gainsdalf, Spezzy and others have USAPL Nationals in October.

 

With weightlifters, we've got Heather at IWF Masters World Cup next week and Angela at USA Weightlifting Nationals just after. Clearly these are just the ones I can think of right now, but still... it would be good to have a track of them all in one place so we can cheer each other on.

Good call SS and I have my NPC Physique comp in Mar 2016. I'll work on making this happen.