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Gant Grimes
06-30-2008, 12:53 PM
Nothing much this weekend. Played on the rings, took the canoe out, went for a swim, ate about 3 pounds of meat and some cheesecake. A nice time.

*no fast*

1) FL, adv. tuck: 30 sec.

2) hang power clean, work to heavy single
80, 90, 95, 100, 102.5

3) DE box squats, med box
135#/green bands x 12 x 2
I should've used more weight. Don't know what I was thinking.

3) Like "Lynne"
3 rounds of:
* ring pushups
* pullups
30/45
20/25
22/22
A guy in my gym busted out 42 pullups. Couldn't let that happen.
Today was the first time I sub'd ring pushups for bench. It gave me a good workout, and it didn't bother my shoulder. So long, bench press.
I also realized that I haven't done pullups more than once or twice a week in the past several months (if I do them in the warmup, it's not more than 5-10...just enough to stretch out). That's helped with shoulder and elbow health. Apparently my pullup numbers (max, Cindy, Murph) are still fine. One more bit of info that's lept out the box.

Gant Grimes
07-01-2008, 03:25 PM
Last night: 2 hours judo

Got my ass kicked. Gave up 8 inches and 80 pounds to a Rokudan, and the outcome wasn't pretty. It was the first time my fitness has been tested (and destroyed). Not much to be done.

today

*15.5 hour fast*

Grip is destroyed from pullups yesterday and grip training last night (not to mention a fingernail I halfway ripped off).

1) press
115#x5x6
I'm weak. This is why I'm pressing now. Doing more than 2 reps is tiring and irritating.

2) db press
23#x4x15

3) reverse hypers, unweighted
3x10

4) incline situps, 45 degree
25#x3x10

5) leisurely 2K row
9:50

Garrett Smith
07-01-2008, 05:08 PM
Dude, you totally need more long metcons...you should just follow the WODs, they'll make you fit for everything... :p

Giving up technique will very much strain your fitness...add 8" and 80# to someone with superior knowledge/technique/practice will nearly always result in exposure of something...but you know that already!

At least there wasn't any injury to hamper your training! :cool:

Gant Grimes
07-02-2008, 01:45 PM
I know! I did a long metcon today.

1) FL work

2) metcon
Three rounds of:
1 min: 95# thrusters (dump bumpers when momentum slows)
1 min: tire flips
1 min: sprawls on tire

1 min: REST

1 min: 20kg 2-hand KB high pulls (switch to 1-hand KB swings when momentum slows)
1 min: 8# slam balls (heaviest we have)
1 min: dead hang chins (switch to band when momentum slows)

*recover fully between rounds

This SUCKED. Putting thrusters first had the intended effect of jacking everything else up. A very worthwhile workout.

Derek Simonds
07-02-2008, 02:01 PM
Last night: 2 hours judo

Got my ass kicked. Gave up 8 inches and 80 pounds to a Rokudan, and the outcome wasn't pretty. It was the first time my fitness has been tested (and destroyed). Not much to be done. [/B]

Man do I know that feeling. Worse was I had a couple of inches and 10 lb's and still got absolutely demolished Monday. I was just trying to hold on. Do you have a black belt in Judo?

Your workout today was interesting. Sprawl on a tire would be chest to tire I am guessing?

Gant Grimes
07-02-2008, 02:22 PM
No, green in judo, brown in JJ.

Gant Grimes
07-07-2008, 01:53 PM
I tried to put on 5 pounds this weekend with ribs, beer, and ice cream. I only put on 3. Apparently it's not quality mass. Today's training was rough (esp. after 3 hours sleep).

Injured my right wrist and ankle last week. Not good. I have to learn left-handed judo this week.

*no fast*

1) FL holds, I don't know...about 30 sec.

2) press
125#x3x5

3) metcon
5 rounds of:
* 5 275# DL
* 10 burpees (OH clap)
5:02
DLs were easy. Burpees, not so much.

4) 100 12# sledgehammer strikes to tire
I needed that.

Gant Grimes
07-08-2008, 03:14 PM
last night: 2 hours judo

*16 hour fast*

A little beat up today.

1) Angie
14:55
PR by 0:29, which is nice because I don't do any of this stuff regularly.
pull 3:58 (good)
push 3:22 (ok)
situp 4:08 (WTF? full, unanchored)
squat 3:25 (not good, they never are)

Leo Soubbotine
07-08-2008, 03:31 PM
Good job on Angie.

How's your weight these days? Moving up ?

Gant Grimes
07-09-2008, 01:55 PM
Good job on Angie.

How's your weight these days? Moving up ?

Not quickly enough. It's taken about 2 months to add 1.5 quality pounds.

*15 hour fast*

Can't walk or move well from Angie.

1) DB floor press
59#x5x8

2) DB OH press
27#x4x15

3) 2-hand KB high pulls
24 kg x 3 x 10

4) metcon
3 rounds:
*40 sledgehammer strikes, 12#
*400 m
9:45
3:10, 3:21, 3:14
Nice one!

Gant Grimes
07-14-2008, 01:38 PM
Nothing at the end of last week. Tapered for my first judo tourney in 8 years. LOTS of mat rust. I was nervous. Small regional training tourney. Took home a gold and bronze. My conditioning was actually the limiting factor late in the day; my technique was poor, and I worked harder than I should have. Mental note: more pre-fight glucose. All-in-all, a nice return to the competition mat.

today

*no fast*

Worked around jacked up R ankle, R wrist, and L thumb. Doesn't leave much.

Trained with Kirez. Strong dude with a good work ethic. Not a great numbers day, but I worked out some kinks.

Got some instruction from Rip as my DL form has drifted (and snatch form always kinda sucked).

1) straddle FL: 3x10 sec.

2) snatch practice (w/o hook grip)
HPSn: 75 x 1 x 1
PSn: 70 x 2 x 1
Sucks not being able to use a hook grip.

3) press, work to heavy triple
60, 65, 70, 72.5, 75

4) DL
170 x 1 x 5
Form has drifted. Rip helped correct it.

5) Reverse hypers
50# x 1 x 10
Just to stretch back out.

I've decided to add 10 pounds to get off the bottom of my weight class. My program will look a lot different starting next week. My eating will change too, starting with some whey to meet my protein requirements.

Derek Simonds
07-14-2008, 02:27 PM
Very nice on the medals. I hate to think what the other competitors were like if you felt like your conditioning was letting you down later in the day.

I don't know if you saw my training log but I won a gold this weekend also. I was on the other side of the weight issue. I had to weigh in at 190 and I was 189.9 in my gi. I guess that is as close as you can cut it. I want to go up a weight class as well, for the masters division we have a 20 lb spread so I got plenty of upward room.

I posted a video of the fight and the link is in my training log if you want to take a peak. It isn't the most exciting ever.

Gant Grimes
07-15-2008, 03:21 PM
Vid was cool. Very nice. I could lose 7 pounds or gain 10. I'd rather gain 10. My conditioning issue was based on crappy, rusty technique. I was working too hard and probably not breathing.

*15 hour fast*

1) BS
225#x5x5

2) BP
185#x5x5

3) OH DB P
37#x3x15, 32#x1x15

4) chins, DH to chest
3x6

Started with lighter weights until I adjust to 5x5. I can already feel the effects of increased volume.

Gant Grimes
07-20-2008, 12:54 PM
Busy/travel at end of week. Will get back on track next week with new program.

***

Friday (hotel room)

1) HS
40 sec, 20

2) tab squats
17, 14, 12, 13, 12, 12
Yeah, I need to do these again.

***

Saturday

1) squat
275#x1x5

2) press
155#x1x5

Gant Grimes
07-21-2008, 12:24 PM
I have gained about 3 pounds, increased all my max lifts, and improved my conditioning on the hybrid program.

I'm taking a different tack for the next three months, as I'm going to a more sport-specific program. Specifically, I need an extra 10 pounds of mass (to move to the top of my weight class), more static trunk strength, and more chest, arm, and shoulder strength while lying on my back. For the CFers, yes, curls will be involved, and no, 2 more Zone blocks won't do the trick.

There will be more lifting, more protein, more beer (Shiner Saturday and Guiness yesterday), fewer sessions, and fewer metcons. Looking forward to it, lads. And lassies.

Typically:
*gymnastical jackassery every day, DVS
Mon: snatch, curls (5x5), trunk, metcon
Tues: squat (5x5), bench press (5x5/ DE 9x3), OH DB press (4x15), rack pulls (1x3-5), chins, reverse hypers
*
Thurs: C&J, curls (5x5), trunk, metcon
Fri: squat (DE 10x2), press (5x5/ DE 9x3), OH DB press (4x15), deadlift (1x5), chins, reverse hypers

Today

*no fast*

1) muscle snatch
60x8x1
Thumb is still jacked. Can't hook grip.

2) curls
65#x5x5
Haven't done these in awhile. Felt weird. Then I saw a guy with a pink Inzer bench shirt and didn't feel so bad. Add 5.

3) Filthy 25 (25 of everything instead of 50)
9:53

Garrett Smith
07-21-2008, 01:07 PM
What kind of curls are we talking here? Simple DB strict curls, DJ's power curls, 12 ounce curls, do you turn sideways to the mirror to observe the gun show, what???

Why curls and not weighted deadhang chin-ups?

The people must know...

Derek Simonds
07-21-2008, 01:38 PM
Busy/travel at end of week. Will get back on track next week with new program.


My week just got rescheduled with travel so no BJJ training til maybe Saturday. I like the new format. It shall be interesting to see the results. Nice job on the filthy 25. I did Coach Rut's 30 version Saturday and it damn near killed me.

I looked at the filthy 50 on Saturday and thought man this would have been easier, even though I know it wouldn't.

Gant Grimes
07-21-2008, 02:47 PM
Derek, the 30 thing looks cool. I might try it.

I'll have video by the end of the week of the tourney.

What kind of curls are we talking here? Simple DB strict curls, DJ's power curls, 12 ounce curls, do you turn sideways to the mirror to observe the gun show, what???

Why curls and not weighted deadhang chin-ups?

The people must know...

Man, I thought I'd sneak that one by...

Standard barbell curls. I'm still doing chins/weighted chins. These have a more sport-specific effect I'm looking for; I want the isolation. We don't have mirrors anywhere close to the barbells and racks; I'll have to do something about that. You can't kiss your guns with no mirrors around.

Garrett Smith
07-21-2008, 04:46 PM
I'm taking a different tack for the next three months, as I'm going to a more sport-specific program. Specifically, I need an extra 10 pounds of mass (to move to the top of my weight class), more static trunk strength, and more chest, arm, and shoulder strength while lying on my back. For the CFers, yes, curls will be involved, and no, 2 more Zone blocks won't do the trick.

Is benching going to come back into this program?

Why standing BB curls for isolated bicep strength? Why not Pendlay rows or something of that ilk?

What's on tap for the static trunk strength?

Mike Wright
07-22-2008, 08:47 AM
"gymnastical jackassery", classic. That's about how I feel every time I'm off in the corner practicing my "skills".

Gant Grimes
07-22-2008, 02:31 PM
"gymnastical jackassery", classic. That's about how I feel every time I'm off in the corner practicing my "skills".

I can't take credit for it.

http://www.cathletics.com/forum/showpost.php?p=33313&postcount=5

Gant Grimes
07-22-2008, 02:36 PM
Is benching going to come back into this program?

Why standing BB curls for isolated bicep strength? Why not Pendlay rows or something of that ilk?

What's on tap for the static trunk strength?

Yes, BP is there, both for mass gain and overall functionality. BP is typically not as functional since most people aren't going to have something supporting their backs while they press a weight off of their chest. I, however, have that need.

PRows are a lat exercise; biceps are pretty far down the chain.

I'll still be doing FL progressions as well as having people stand on my stomach from time to time. I'm also trying to figure out how to rig the cable machine to mimic uphill turns.

Gant Grimes
07-22-2008, 02:42 PM
*no fast*

1) BS
105x5x5
I moved up a conservative 3 kg since last week felt heavy. These felt great. I'm going to stay with small increases though so I can manage the volume.
Next: +2.5 kg

2) DE BP, alt 3 grips, 45 s. rest
145#x9x3
I had to guess my 50% 1RM. I figure I've lost a little since I haven't done it in awhile.
Next: +2.5#

3) OH DB P
37#x4x15

4) rack pulls
415#x1x5

5) rev. hypers
50#x3x10

6) chins, DH
3x7

Ari Kestler
07-22-2008, 05:27 PM
Long overdue question but... why do you practice HS for gymnastics but not planche progressions? Not sure if it was mentioned somewhere else, just curious...Just a small amount of handstand practice and I'm up to a 45s, meanwhile the planche holds are stuck at frog stance and I find are MUCH harder...

Gant Grimes
07-22-2008, 09:22 PM
Long overdue question but... why do you practice HS for gymnastics but not planche progressions? Not sure if it was mentioned somewhere else, just curious...Just a small amount of handstand practice and I'm up to a 45s, meanwhile the planche holds are stuck at frog stance and I find are MUCH harder...

Planche progs are much harder. I dabbled in them but stopped when I had some shoulder irritation. I'm through that now, and the planche progs are going back into the program.

Gant Grimes
07-24-2008, 01:04 PM
yesterday: 14 hour fast
today: no fast

1) Agility: hop over 4 18" hurdles (24" apart) + 37" box
10x

2) Agility: leg pick practice, varying heights
10x10

**tried to clean, but wrist still hurts. sub***
3) Pendlay rows
50kgx5x5
Light. First time to do these. Hope the wrist heals up.

4) curls
75#x5x5

5) situps
30kgx5x5

6) WOD
21-15-9
*32 kg KB swings
*flying arm bars
*slam balls 8#, on knees
4:57

Leo Soubbotine
07-24-2008, 01:45 PM
What's a flying armbar?

Gant Grimes
07-24-2008, 01:58 PM
It's like a K2E with more ROM (on rings). It was the toughest part of the exercise. Right here at 2:10.

http://combat-sports-conditioning.blogspot.com/2008/07/lamont-listers-conditioning.html

Leo Soubbotine
07-24-2008, 02:37 PM
That's pretty wicked. I'll go try it. Looks like fun.

Eating tons of food is good for you. I think 500 DL is coming soon. I'm getting much stronger quick :D

Derek Simonds
07-24-2008, 02:42 PM
It's like a K2E with more ROM (on rings). It was the toughest part of the exercise. Right here at 2:10.

http://combat-sports-conditioning.blogspot.com/2008/07/lamont-listers-conditioning.html

Those do look nasty. Especially with 2.5 inch rings.

Derek Heinonen
07-24-2008, 03:16 PM
Out of curiosity - did you ever play with back levers?

I'm following your template - oh dear, I just used the word following, let me rephrase.

I adapted your template to my needs but decided to train back levers as opposed to front levers since back levers are, as I understand, considered a lower-level skill. Is there any reason why you're doing fronts as opposed to back levers...?

Regards,
D

Gant Grimes
07-25-2008, 12:18 PM
Out of curiosity - did you ever play with back levers?

I'm following your template - oh dear, I just used the word following, let me rephrase.

I adapted your template to my needs but decided to train back levers as opposed to front levers since back levers are, as I understand, considered a lower-level skill. Is there any reason why you're doing fronts as opposed to back levers...?

Regards,
D

I tried them for a bit, but they hurt my shoulder. At the time I was doing lots of kipping pullups, muscleups, and other stuff. I plan to add them back in.

Gant Grimes
07-25-2008, 12:22 PM
Eating tons of food is good for you. I think 500 DL is coming soon. I'm getting much stronger quick :D

That's good news. I'm probably around 470-485 right now, but I'm not going to pull a single for 3 months. Hopefully I'll have it by then.

Food is good for you, Leo. You were looking kinda ropy.

*Fast? Hell no. I made ice cream this morning. Breakfast was eggs, sausage, fajita meat, ice cream and raw cookie dough. Yes.*

A little sore from yesterday's training.

1) DE BS, 16" box
155#x10x2
Didn't hit my stride until halfway through.

2) press
140#x5x5
I suck.

3) DB PP
48#x3x8
Way too light. Add 10#.

4) DL
405#x1x5
This is a default PR. I've never pulled more than a double @ 400. Truth is, I was going to do 395, but there was already a bar with 4 wheels on it. I'm lazy.

5) reverse hypers
50#x3x10

Jeff Gray
07-25-2008, 01:56 PM
Just wondering your recipe for making ice cream. I saw the picture on another thread and it looked amazing!

Gant Grimes
07-25-2008, 02:40 PM
4 eggs (beat on high)
2.5 C sugar (I use around 2 C for consistency)
2 T vanilla
1/2 tsp. salt
1 cup whipping cream
1 quart half and half

Beat all of that and pour it into your freezer. Fill to the "fill line" with whole milk and get after it.

I don't know how large my freezer is; it seems to be at least a gallon.

Add cookie dough, chocolate chips, or whatever. Fresh fruit is better as a topping than mixed in (if you're going to keep it for a day).

Gant Grimes
07-28-2008, 01:47 PM
*no fast*

1) HS: 60 sec

2) frog stand: 12, 12, 22, 14

3) box jumps
43.5" x 5 x 1

4) HPSn: 5 singles
70 kg
Wrist and thumb still hurts. Couldn't use hook grip.

5) curls
77.5# x 5 x 5
Still feels weird.

6) OH DB situps
27# x 3 x 8

7) metcon
3 x 3 min. rounds w/heavy bag

Jeff Gray
07-30-2008, 02:08 PM
Cookie dough homemade as well?

Gant Grimes
07-30-2008, 03:07 PM
No. It was a morning effort, so I had to move fast.

Skipped yesterday because of 2.5 hours sleep. A little better today.

*15 hour fast*

1) BS
240#x5x5
Moved quickly. Solid sets. Add 15#.

2) BP
195#x5x5
Same as above. Add 10#.

3) OH DB P
32#x1x15
27#x3x15

4) DL
415#x1x2
Stopped at 2 because of upper back rounding. I'm going to fix this in the next month.

Leo Soubbotine
07-30-2008, 03:34 PM
how the hell did I miss this:
Food is good for you, Leo. You were looking kinda ropy.???

That's good.

I'm up to 227-229 now so it's getting better.

Allen Yeh
07-31-2008, 07:41 AM
No. It was a morning effort, so I had to move fast.

Skipped yesterday because of 2.5 hours sleep. A little better today.

*15 hour fast*

1) BS
240#x5x5
Moved quickly. Solid sets. Add 15#.

2) BP
195#x5x5
Same as above. Add 10#.

3) OH DB P
32#x1x15
27#x3x15

4) DL
415#x1x2
Stopped at 2 because of upper back rounding. I'm going to fix this in the next month.

From all the things I've read over at EliteFTS and the few T-nation articles, thoracic rounding is ok?

Gant Grimes
07-31-2008, 02:14 PM
From all the things I've read over at EliteFTS and the few T-nation articles, thoracic rounding is ok?

Yeah, and I wouldn't mind it on a max attempt, but this was a set of 5. I need a stronger back.

Today

*No fast. In fact, breakfast kicked ass (eggs, brisket, cheese, pico, salsa, and jalapenos). And fruit.

1) P-Rows
60kgx5x5
Wrist still isn't good enough to rack a clean.

2) curls
80#x5x5

3) metcon
3 x 3 minute rounds - 1 minute rest
* 1 min: 24kg KB swing
* 1 min: flying armbars
* 1 min: jump rope

*****

Here's what the Protein Fairy left this morning.

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0049.jpg

And more good news:

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0050.jpg

Gant Grimes
08-01-2008, 01:12 PM
*14 hour fast*

1) BS
255#x5x5

2) DE P
(75#x3x3) x3 grips
Fast and good.

3) DB PP
48#x3x8

4) Annie
*DUs
*situps, unanchored
6:57
PR by 2:40. Interesting. I haven't done this in awhile. I hadn't hit the rope in months until last week's Fifty.

5) heavy bag
5 x 60 sec work, 30 sec rest

Derek Simonds
08-01-2008, 01:54 PM
I love your protein fairy.

Is the heavy bag work just for GP like an interval met-con? Are you using regular boxing gloves or lighter gloves? I ate so many punches last night in a combo muay thai / mma class that the only boxing I have any desire to do now is on a heavy bag.

Gant Grimes
08-04-2008, 12:49 PM
The protein fairy is good.

I'm getting back into Kenpo, and I need to find my hands again. The heavy bag is a good way to do that. I wrap and use bag gloves every time I hit it.

Sunday
*14 hour fast*

Today
*15 hour fast*

1) P-Sn, work up to decent single, see how the thumb feels
A few reps @ 60
I thought my thumb (extensor tendon) was better, but it started hurting at 60. I was going to compete this weekend and card a good snatch, but it's unlikely at this point. With a bad wrist and no hook grip (from the thumb), I'd have a hard time getting over 70 without injury. Clean is out of the question. Damn.

2) curls
82.5#x5x5
Yep, still doing these things.

3) metcon
3 intervals of:
* 500m row
* 10 50kg thrusters (110#)
* 10 pullups
Rest 2 min. b/w each round.
3:03, 3:19, 3:29
This one was tough. I suck at rows (1:58 for the first one, 2:20-ish for the other two, so I was doomed from the start. This was a ball-buster though. Definitely a keeper.

Leo Soubbotine
08-04-2008, 01:09 PM
Why is your rowing so slow?
You're a strong powerful dude, so that strikes me as odd.
With your numbers - sub 1:30 500m row for you should be a given, and that grants a 1:40-1:50 leisurly pace.

Ari Kestler
08-04-2008, 05:40 PM
Why is your rowing so slow?
You're a strong powerful dude, so that strikes me as odd.
With your numbers - sub 1:30 500m row for you should be a given, and that grants a 1:40-1:50 leisurly pace.

Gotta be form/technique. I was surprised how inefficient I was until my affiliate had a rowing day and taught us all how to row

Gant Grimes
08-05-2008, 08:07 AM
I know very little about rowing and haven't spent much time with it. I could definitely benefit from some instruction and practice.

Allen Yeh
08-05-2008, 08:38 AM
A good video here that I came across yesterday.
http://www.crossfitoldtown.com/profiles/blog/show?id=2087390%3ABlogPost%3A14273

Steve Liberati
08-05-2008, 04:18 PM
A good video here that I came across yesterday.
http://www.crossfitoldtown.com/profiles/blog/show?id=2087390%3ABlogPost%3A14273

I found Jon's tutorial video very helpful. Thanks for posting the link Allen.

Leo Soubbotine
08-05-2008, 04:21 PM
Yeah I watched the CF.com vids a few times.
The fastest 500 I ever pulled was 1:24.2 quite some time ago.

The video that helped me most was of that British dude rowing 1:15.9 500 for a world record. His technique is the one I use in 500 m all out efforts and the ones off CF.com for regular wod's.

Eva Claire Synkowski
08-05-2008, 05:03 PM
I found Jon's tutorial video very helpful. Thanks for posting the link Allen.

glad you found them helpful. thought id mention we filmed a part 3 that, as far as i know, will be posted in due time. it will cover some of the finer points, including using the monitor power curve to determine stroke efficiency. all of jon's vids are:
http://www.againfaster.com/the-micd-instructor

sorry to hijack your log, gant!

Allen Yeh
08-06-2008, 04:38 AM
Nice videos, thanks for the link.

Gant Grimes
08-06-2008, 07:34 AM
sorry to hijack your log, gant!

Hell no! Your input is welcome anytime.

Thanks for the resources, everyone. I'll try not to suck as much.

As you can see from the avatar, there's a new trainee in the Grimes household. My 4-year old son has recently taken up judo. Yesterday I surprised him (and his mother) with his first pair of boxing gloves. Then he surprised his sister with an uppercut. We'll have to work on that.

Derek Simonds
08-06-2008, 08:47 AM
Man that is so awesome! I remember when my kids got their boxing gloves. You should see my 6 year old daughter work the heavy bag. She just goes at it. Luckily for me Laney is the more aggressive of the two so I have to tell her to get out of the mount and not to punch her brother in the head.

I am editing video of their first BJJ class tonight.

Hopefully mom wasn't too upset about the gloves or the uppercut.

Gant Grimes
08-06-2008, 01:39 PM
Yesterday
*15 hour fast*

Today
*15 hour fast*

189# today. 8 pounds to go.

1) BS
265#x5x5

2) DE BP
145#x3x3 } x3 grips
Good and fast. These were a lot better than last time.

3) DB OH P
37x4x15

4) curls
75#x2x12, 65#x1x12

5) metcon
*50 sledghammer strikes @ 16#
*50m Farmer's walk w/med anvils
3 rounds
6:57
This is a nonstop forearm/upper arm/shoulder killer. That damn hammer gets pretty heavy after the walks. Fun.

Craig Brown
08-06-2008, 01:58 PM
That's awesome. The uppercut should always be a surprise...

This:

3) DB OH P
373x4x15

Makes me think you might have super powers....

Craig

Mike Wright
08-06-2008, 02:04 PM
Gant,
Do you stick to the same weight for a whole 5x5? (i.e. 185# for all 5 sets of 5 reps). Is this the best approach for linear progression as opposed to going up with each set? (i.e. 185# for the first set, then 190# for the second, etc.) Thanks in advance, Mike.:confused:

Gant Grimes
08-06-2008, 03:03 PM
Craig, it was a very good day for presses. :) I have revised accordingly.

The uppercut was a surprise in that I gave him the gloves and told him the only rule was he couldn't punch his sister. He jacked her up in the first 15 seconds.

Gant,
Do you stick to the same weight for a whole 5x5? (i.e. 185# for all 5 sets of 5 reps). Is this the best approach for linear progression as opposed to going up with each set? (i.e. 185# for the first set, then 190# for the second, etc.) Thanks in advance, Mike.:confused:

I'm currently on a mass gain phase (hence, the curls and extra DB pressing), so my 5x5 are sets across. And, yes, I'd suggest this for your linear progression needs (according to Rip, et al.). You can control your jumps and tonnage better this way.

When I was doing the hybrid program (and my goal was strength), I did it your way.

Mike Wright
08-06-2008, 04:22 PM
You can control your jumps and tonnage better this way. Thanks for the insight. You said "Tonnage". I like that word, it makes me feels manly. I will use it in all future conversations about my workouts.

Gant Grimes
08-08-2008, 01:07 PM
When squatting or deadlifting, "tonnage" should always be the operative word when describing volume (as opposed to poundage).

Today
*~14 hour fast*

1) DE BS, low box, blue bands, @ 50 sec.
135#x10x2

2) Press
145#x5x5
Surprisingly decent. I'm going to try to add another 5# before going in 2.5# increments.

3) DB PP
55#x3x8

4) metcon
3 rounds
*10 BW DL (@85 kg)
*10 32kg KBS
*10 burpee pullups
5:57
This was not easy. Nor was it fun.

Cool down: worked on rowing technique with Rip. Got to a 1:26 pace (doubt I could hold it). I'll work it next week some more. Thanks, everyone, for the kick in the ass.

Derek Simonds
08-08-2008, 01:49 PM
3 rounds
*10 BW DL (@85 kg)
*10 32kg KBS
*10 burpee pullups
5:57
This was not easy. Nor was it fun.

I am pretty sure I could do 1 round in 5 minutes. That looks amazingly nasty.

Leo Soubbotine
08-08-2008, 02:56 PM
Nice finisher!

Me and Monique are planning on coming to Robb Wolf's nutrition cert at GSX athletics in Ft. Worth Oct 4th.

Wichita falls is about an hour away right?
I'd love to stop by Rip's gym again and possibly workout there with the Hybrid Man himself

Gant Grimes
08-09-2008, 11:54 AM
Leo, we'll have to get that done for sure.

*no fast*

18 mi ride on the MTB in 1:15. Too many stops (especially on the downhills).

50 rings dips
0:56

Derek Simonds
08-09-2008, 12:21 PM
I did one round of your finisher yesterday in 2:03. Surprised the hell out of me. It was nasty even at one round.

Gant Grimes
08-14-2008, 11:00 PM
Monday
15 hour fast
Climbed rocks.

Tuesday
15 hour fast
Went to water park.

Wednesday
No fast

1) BS
225#x1x20

2) BP
215#x5x5

3) DB OH P
43#x2x15, 37#x2x15

4) curls
85#x5x5

5) GHD situps
12# med ball x 3 x 10


Thursday
14 hour fast

1) "Standing Lynne" (Kirez challenge)
5 rounds of
ē1/2 BW Press (95#)
ēPullups
20, 20, 20, 16, 16 = 92
25, 25, 26, 20, 30 = 126
Total = 218

Derek Simonds
08-15-2008, 04:20 AM
Being what I consider the resident Judo expert I have a lot of questions for you after watching the heavyweight medal rounds this morning.

To get ippon you have to execute a throw and get one shoulder on the mat?

When you throw someone but don't get ippon you only have a couple of seconds to execute a submission?

How do you keep your hands in any kind of shape? With all the hand fighting going on I imagine that your fingers ache all the dang time. Mine are sore just from BJJ I couldn't imagine

Some crazy business with the reffing this morning. I swear in one match a fighter tapped to a gi choke while on the ground and the ref stood them up and made them keep fighting. The corner refs spent more time jumping up out of their chairs then they did in them. I couldn't figure out the scoring on the rest of the points, I will google some rules and try and understand them. I really enjoyed watching the throws and attempted throws.

I will say that there were several people that really used the re-tie the belt trick extremely well to stall and try and regain their breath.

Gant Grimes
08-15-2008, 08:44 AM
To get ippon you have to execute a throw and get one shoulder on the mat?

I'm no expert, but I can answer your question. Here's how you win:

1) Ippon (full point, instant win): throwing your opponent on his back, with control, with force, and with velocity (both knees must be off the ground while doing this).

2) Ippon (full point, instant win): holding your opponent down for 25 seconds. This isn't a wrestling pin. Your opponent has to start on his back. As long as you maintain control, you're good. If your opponent captures on of your legs (in his legs) or gets you in his guard, the hold down is broken.

3) Two waza-ari (half point scores): It's a throw missing one of the elements above or a hold-down for 20 seconds.

4) Arm-bar submission or break: Arm bars are the only joint locks allowed in judo. Breaks are extremely rare. You don't see that many arm bars in judo because the refs don't let it go that long. The most common is the straight-arm bar because it's easy for refs to recognize. Ude-garame (Kimura Lock, to you), is rare; it's a better hold, but refs don't always recognize the progress.

5) Choke submission or choke out. Blackouts are not uncommon.

6) Cumulative scores and penalties. If, at the end of the match, no one has thrown for ippon, scores are totaled.

When you throw someone but don't get ippon you only have a couple of seconds to execute a submission?

Yes. This is up to the referee's discretion. That varies widely. You have to make constant progress or they will stand you back up. Progress is up to the referee. Some traditional-minded refs will stand you up immediately. Some don't recognize ground fighting techniques that well and will stand you up too soon. Some just get bored watching people roll around, so they will stand you back up. It sucks.

How do you keep your hands in any kind of shape? With all the hand fighting going on I imagine that your fingers ache all the dang time. Mine are sore just from BJJ I couldn't imagine.

The emphasis on hand and grip fighting are relatively recent. Used to, people got the traditional lapel-sleeve grip and played from there. Now, people fight for every advantage, and grip is a huge one. Yes, it can be very hard on the hands (on the other hand, I've never had grip problems with the barbells). I have a thumb injury from a mid-July tourney. I hope it's better by October.

Some crazy business with the reffing this morning. I swear in one match a fighter tapped to a gi choke while on the ground and the ref stood them up and made them keep fighting. The corner refs spent more time jumping up out of their chairs then they did in them. I couldn't figure out the scoring on the rest of the points, I will google some rules and try and understand them. I really enjoyed watching the throws and attempted throws.

See above. That's the nature of the sport. Since some refs are quick to stand you back up, many players jam their tongue into the roof of their mouths to give them another 1.5 seconds to fight a choke. Sometimes it works. Sometimes you black out.

I will say that there were several people that really used the re-tie the belt trick extremely well to stall and try and regain their breath.

Five minutes is a long time. Some matches the refs keep you fighting. Some allow you to retie. I like those refs. :)

It's a different type of exhaustion than BJJ. You can't rest in the guard (because they stand you back up) and you get penalized for defensive judo. It's pretty non-stop.

A big transition for BJJ players is the speed of the judo ground game. In BJJ, you can take your time setting up your next position, rest in a defensive posture, etc. In judo, you have to transition very quickly. If not, you get stood back up or have your hold down broken. You often have to rush your techniques to make sure the ref recognizes progress.

Hope that helps.

Dave Van Skike
08-15-2008, 09:04 AM
Leo, we'll have to get that done for sure.

*no fast*

18 mi ride on the MTB in 1:15. Too many stops (especially on the downhills).

50 rings dips
0:56


18mi in 1:15 is smoking for an offroad ride! must be those 20 rep squats! Have you been sneakign around the marunde forum or did you decide to make life suck on your own? I did that exact weight for 20 r yesterday and it was awful....

Gant Grimes
08-15-2008, 10:05 AM
18mi in 1:15 is smoking for an offroad ride! must be those 20 rep squats! Have you been sneakign around the marunde forum or did you decide to make life suck on your own? I did that exact weight for 20 r yesterday and it was awful....

I was on pavement part of the time. The dirt around here isn't that technical, either. It was a decent ride, though.

No. Rip had me do 20 rep squats a decade ago when I used to fight. I had a problem getting kicks up in the late rounds. He had me do a set of 20 for every round I fought (3) with one minute rest in between (rest time in a fight). I asked him what I needed for cardio. He just laughed and said, "if you can do this you won't need any ******* cardio." Then he said **** and ****** a lot more.

I've never come that close to puking and blacking out at the same time.

It took me 10 years to want to do them again. I feel like I've been lazy the past couple months, and I had to do something to make sure I still had a sack. Hell of an exercise, isn't it?

Dave Van Skike
08-15-2008, 10:55 AM
brutal. I know a lot of SHW strongment like them and I do think if you're not too advanced they could carry over to your 3-5RM but sheeet they're un-fun. I got doen adn knew immediatley that it was too light and that if iwas going to do it right in the classic one set I'd have to have something like 280-300 on the bar and that would be profoundly suckful... I was toying with doing a cycle of them while I'm dropping weight classes this fall but I've amended that urge...

Craig Brown
08-17-2008, 06:34 PM
I sort-of-kind-of-what-is-wrong-with-me miss 20 rep squats. That's not normal. At some point this year....

On the other side, a couple days back I saw the 50 ring dips and somehow didn't understand anything and thought you did them in 56 seconds. I was trying to picture it...I shouldn't read before coffee...

Gant Grimes
08-19-2008, 01:46 PM
brutal. I know a lot of SHW strongment like them and I do think if you're not too advanced they could carry over to your 3-5RM but sheeet they're un-fun. I got doen adn knew immediatley that it was too light and that if iwas going to do it right in the classic one set I'd have to have something like 280-300 on the bar and that would be profoundly suckful... I was toying with doing a cycle of them while I'm dropping weight classes this fall but I've amended that urge...

That's strong stuff. 245 for 20 is probably the edge right now. They wouldn't help my 3-5RM directly, but 20s stimulate growth for me (so I'll go from chicken legs to turkey legs). I'm going to start doing them once a month or so just to remember the pain.

I'm trying to get to the top of the 81-90 kg class. What are you dropping to?

I sort-of-kind-of-what-is-wrong-with-me miss 20 rep squats. That's not normal. At some point this year....

On the other side, a couple days back I saw the 50 ring dips and somehow didn't understand anything and thought you did them in 56 seconds. I was trying to picture it...I shouldn't read before coffee...

It's not normal, Craig. Then again, normal is for p******.

Ring dips, yeah. They go quickly. 20-10-10-10.

Gant Grimes
08-19-2008, 01:48 PM
Last Friday
*I think I fasted, probably 14 hrs*

I was sore all over, from Judo, from the 20 squats earlier in the week, standing "Lynne"...everything hurt. I still couldn't snatch or clean because of my thumb and wrist. So I did Helen. It was the first time running since I hurt my ankle on July 4. It was still tender, and it was not pretty.

1) Helen (chest to bar)
10:46
This was terrible. I did the first round in a respectable 2:47. Then it went downhill. I was cramping badly by the third round. Oh well.

***

This weekend. Nothing. Wasted time in airports. Watched some Olympics. Mostly steak and beer diet.

***

Today
*no fast*

**Weights are a little weird since I mixed a power bar in with OLY plates. The weights listed in pounds are the correct, adjusted weights.**

CFT

weight: 87.6 kg (193.1#)

1) BS - 386.2#
170.5, 172.9, 175.5

2) Press - 182.9#
77.5, 82.5, 87.5

3) DL - 486#
200, 220, 227.5

Total: 1055

Squats were crap. I was still feeling a little jet lag, but I was hoping for 391. Unfortunately some 2.5# plates snuck in with the kilo plates. Yeah, I should have felt the difference, but I had other things on my mind. As a result, all my squats were a straightforward down and up.

Press went better this time. I wanted bodyweight but didn't quite have it. 82.5 was really easy, and I probably could've hit 85. But where's the fun in that?

Deadlift. The king of lifts. I didn't feel good about stopping at 415x2 a couple weeks ago, so I didn't know what to think. I wanted to make my thousand with my first lift, tie my old-man PR with the second lift, and hit something nice on the third. However, 200 went up easily, so I loaded up 4 wheels. That was a fight. I might've had another 2.5 kilos in me but I tried for the nickel. Power bars bend more than I thought they did. 9 pounds to go before I'm as strong as I was at 17. :confused:

This was a decent day. I've gained 7 quality pounds over the last couple months. I have 4 months to gain another 5 pounds, which should be easy. I'm going to make some minor tweaks and focus on strength now.

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0207.jpg

Leo Soubbotine
08-19-2008, 03:34 PM
Bad ass!

At 17 I was weighting in @ 117 kilos and couldn't do a pullup for about 6 years.
That continued till I was 21.

Craig Brown
08-19-2008, 05:47 PM
Damn. When I was 17 I was 5'10" 135#. I was not very strong, but I was very, very high.

Allen Yeh
08-20-2008, 03:00 AM
Awesome that is an awesome DL.

I'm already way stronger than I was at 17 so I'm ahead of the curve on that score. Heh.

Derek Weaver
08-20-2008, 09:07 PM
Wow... huge work on that deadlift Gant. Think you have an even 500 in you once you put on those last few pounds?

Gant Grimes
08-26-2008, 01:27 PM
I largely took off after last Monday to attend to some things. I got a little KB work in there but not much beyond that.

Today: ease back into lifting

*16 hour fast*

1) BS
275#x3x5

2) BP
225#x3x5
We did a ton of bride+press+rolls last night. That didn't help things.

3) Rack pulls, work form
225#x3x5
Stayed light, worked on form. I got ura-nage'd a dozen times last night. Going heavy was out.

4) Rev hypers
50#x3x5

Blair Lowe
08-28-2008, 01:11 AM
Interesting, at 4yo was about when my dad started teaching me to head bridge or get squished. No matter how much yelling grandma or stop, that didn't work until I bridged.

56 ring dips in 56 seconds is impressive. Very.

Gant Grimes
08-29-2008, 01:47 PM
That's a good lesson.

Yesterday

1) PSn
60x10x1
Time to get back in the swing of Olifting. Calves were sore after this.

2) Press
155#x5x3

3) P Rows
135#x3x6
Starting light until I get used to these.

4) CF WOD/2
*15 HSPU
*20 pullups
*25 KBS @24kg
*30 situps
*35 burpees
6:01

***

Today

Between yesterday's workout, kenpo, and getting my ass kicked at judo, I was in a bad way for today's training. I went with the normal CF warmup and did the normal CF WOD. I don't remember the last time I did that...

"Nasty Girls"
3 rounds:
*50 squats
*7 MUs
*10 HPC @135
12:24
This sucked. I finished the first round in a respectable 3:01. Then the wheels came off. Squats were slow because I don't do them, and MUs were slow because my wrist is still sore. It takes a little longer to do 21 MUs with no false grip.

Gant Grimes
09-04-2008, 11:43 AM
Catching up.

***

Saturday 8/30

1) 1-hand KBS @ 12 kg, alternating hands
Just to have something to do.

***

Monday

1) http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0297.jpg

***

Tuesday- hotel workout

1) 5 rounds:
*20 KBS @ 12 kg
*20 squats

***

Wednesday

1) P Rows
70x5x5

2) DE BP, 45s rest
135#x3x3 } x3 grips

3) back ext.
25#x3x10

4) chins, DH
3x8

5) 2x 500m row, 2 min. rest
1:46, 2:01
Still suck. Technique was better for first minute, then went to hell. Inefficient tech is taxing me on the rows.

***

Today

1) tall clean
60x3x2

2) press, work to heavy triple
135, 145, 155, 160, 165, 170
That was cool.

3) KB work to unwind
2 rounds of:
*15 KBS @ 24, 16
*3 TGUx2 sides @ 16, 12
*10 windmillsx2 sides @ 8, 8
Judo and Kenpo tonight. I went a little too hard last week and sucked in class.

Gant Grimes
09-05-2008, 12:48 PM
1) PSn, mod heavy singles
70x5x1
Form sucked.

2) PC&J, mod light singles
80x5x1
A little awkward since I haven't done these in awhile. Otherwise fast and good.

3) BS, work to heavy triple
100, 130, 150, 160
353.7#. This was good.

4) metcon
5 rounds:
*10 DL @135#
*10 pushups
3:16
Had to cut this one way down due to time constraints. Will pick up the full version another time.

Gant Grimes
09-08-2008, 01:52 PM
I walked in to the gym today after another the typical weekend of beer and football. And cake. I was set to my usual squatting, snatching, pressing, etc. when I saw a bunch of bars loaded up. I couldn't let my buddies do Linda without me.

What does 2 months of mass gain with virtually no conditioning get you? 10 extra pounds, diminished metcon ability, and an oath to never do that workout again.

Linda @193#
290# DL
195# BP
143# Clean

44:14

10 minutes slower than my last Linda. This was terrible. I haven't done more than 3-5 reps of anything in awhile (not counting metcons once a week or so). My hands and are thrashed, and my back is toast. Good stuff, though.

I may give this a second look when I start conditioning again in November.

Derek Simonds
09-08-2008, 02:52 PM
I have never done Linda as RX'ed. I might set that as a goal for the end of the year. Who knows if I could even bench my weight for that many reps. That would kill me.

Allen Yeh
09-09-2008, 06:44 AM
I'd set that as a goal.......if I was on fire! The last time I did Linda it was scaled down and I was still thrashed. I found the benching part easy, it's the cleans and the deads that made my back spasm into a knot.

Kevin Perry
09-10-2008, 03:54 PM
Geeze I havn't even touched a girl in the longest time it seems... especially linda :D

Gant Grimes
09-15-2008, 01:03 PM
Last week was a busy travel week. I only got one session in.

5 rounds: 10 pushups, 10 situps, 10 squats

For the past three weeks, I have been crap. I know how it feels while leaning out and getting fit, but I forgot what it was like to go the other direction. So I've been eating and drinking poorly.

The first couple days are fine, especially if you're used to cheat days (or even cheat weekends). A couple days beyond that, my body gave me feedback that something was amiss. I performed less than optimally, but my body still "knew" what it wanted me to have. Around day 5-7, my body began to crave junk. In less than a week, the desire to eat healthy was replaced by the "need" to eat junk every few hours. And, after 10 days, I no longer cared.

I am back on the horse now. I started eating clean again and will see how long it takes to "get it back." It's amazing how quickly poor nutrition influences your psychology.

today

w/u w/rope: skier, alternating feet, full twisters

1) PSn, work to moderate single
70
Form is still a bit slow. Still trying to rehab the thumb.

2) BS
275#x1x10

3) Press, work to heavy double
135#, 145#, 155#, 165#, 175#

4) KBS
32 kg x 3 x 15


*****
In an effort to cut down on emails, yes, it is true that I am no longer reading or posting on the CF forums. If you must know why, feel free to email me, and I will send you the same thing I send to everyone.

Kevin Perry
09-15-2008, 01:26 PM
Too many cheifs and p.h.d physiologists and nutritionists and apprarently p.h.d sleep doctors at the CF house is what I have been finding....

Derek Simonds
09-15-2008, 01:51 PM
Same for me. Travel has been nuts, I got in some great workouts but fueling the machine has been less then spectacular. It is quite possible that I only ate one real meal all day Saturday everything else seemed to be bar food.

I did eat airline peanuts everyday last week though so that must be some kind of new record.

Glad you are back on the horse.

Allen Yeh
09-16-2008, 05:22 AM
*****
In an effort to cut down on emails, yes, it is true that I am no longer reading or posting on the CF forums. If you must know why, feel free to email me, and I will send you the same thing I send to everyone.

Hm.

Leo Soubbotine
09-16-2008, 05:47 AM
Gant - there's only so much idiocracy and "same thing-ness" that a regular person with a life can take.

I've logged out of the cf boards this weekend and have to log in since.

How's the 500 dl coming along?

Gant Grimes
09-16-2008, 09:22 AM
Groupthink was never my thing.

People come and go. The current forum and affiliate blog (esp. Sept. 8) have turned into a Monty Python sketch.

http://www.ideagrove.com/blog/uploaded_images/monty_python_witch-701441.jpg

The 500 DL is coming along fine, I assume. My training has been interrupted and will be spotty in the next few weeks. I won't try to for another PR until November or so. You've got that long, my friend. :)

Leo Soubbotine
09-16-2008, 09:50 AM
I'm shooting for a 300 c&j by new years.

Never saw Monty Python. References to it are still a mystery to me.

Sept 8th AF blog was nasty indeed, and I've been staying away from such things as much as I can.

I personally love the book "Way of the Peaceful Warrior" and love Dan Millman's blog. This one would be useful for a lot of people to read:
http://danmillman.com/blog/?p=8

"Recently, a quotation by G.K. Chesterton caught my eye: The thing I hate about an argument is that it always interrupts a discussion.

I got to thinking about the difference between an argument and a discussion. I know the two are quite different, because Joy and I have gotten into some of both. (How about you?)

In a discussion, we carry on an objective dialogue about a subject — we explore a topic from different angles to learn or clarify something about it.

When we have an argument, we tend to identify with a particular position and proceed to defend that point of view and to attack or belittle someone else’s view."

Time to eat some pot roast!

Gant Grimes
09-16-2008, 09:56 AM
You are missing a large part of your cultural education.

http://www.youtube.com/watch?v=zrzMhU_4m-g&feature=related

Leo Soubbotine
09-16-2008, 10:30 AM
I will watch that later today and make sure I don't have any gaps in my education!

Stephen Brown
09-16-2008, 10:52 AM
I was going to go on about matrist/patrist imprinting and how we are conditioned to prefer certain types of discourse but Monty Python is better at that than I.

Funny stuff, it's been a while since I've seen that.

Arien Malec
09-16-2008, 11:09 AM
Groupthink was never my thing.

People come and go. The current forum and affiliate blog (esp. Sept. 8) have turned into a Monty Python sketch.

Also relevant:

http://www.youtube.com/watch?v=LQqq3e03EBQ

Craig Brown
09-16-2008, 11:11 AM
Leo, you need the Python. And Godzilla. The world just doesn't make sense with out those two things for background...

Allen Yeh
09-16-2008, 11:46 AM
Groupthink was never my thing.
The current forum and affiliate blog (esp. Sept. 8) have turned into a Monty Python sketch.


Yikes.

Gant Grimes
09-16-2008, 02:06 PM
Also relevant:

http://www.youtube.com/watch?v=LQqq3e03EBQ

Very. But you can't post anything from LoB without posting this.
http://www.youtube.com/watch?v=zPGb4STRfKw&feature=related

*****

*16 hour fast*

actual warm up

1) rope work: bells, forward straddles, DUs

2) TGUs

3) hurdle work: steps, bounds, lateral drills

Leo Soubbotine
09-16-2008, 05:16 PM
Craig - you guys are making me think that I've been wandering all my life in the dark.

:D Are we talking the old Japanese Godzilla or the 1998 (or something like that) US movie?

Camille Lore
09-17-2008, 07:24 AM
Unfortunately, I wandered across that Sept 8th post too. Reminded me of a pack of rabid wolves. Really soured my taste for the CF leaders. Big time.
Totally inappropriate way to conduct yourself (them, not you.)
Too bad we'll be missing out on your input over at CF.

Craig Brown
09-17-2008, 09:57 AM
Leo, I'm only talking 1954-1968. After that it gets hit or miss.

I was very careful to indoctrinate my son at the appropriate point in his life, which he has thanked me for repeatedly.

I will now leave Gan't blog alone.

Craig

Kevin Perry
09-17-2008, 10:41 AM
why have I not seen this sept. 8th post? I must be blind or something.

Im just barging in as usual.

Gant Grimes
09-17-2008, 01:18 PM
Yeah. If you don't know Gojira, then you don't know Godzilla.

*15 hour fast*

Wrist still hurts, which really hampers the OLY lifts. I thought it was just a sprain, but there might be some breakage there. The thumb is no picnic, either.

w/u jumps: heel-toe, alternating foot, backwards jumps x 100

1) M-Sn, heavy (for exercise) doubles
55x5x2

2) H-Cl, work to heavy single
60, 70, 80, 90, 95, 100
Wrist was hurting. Didn't want to go on. Form was holding up well.

3) OHS
40x1x5
I need to work these in occasionally, but the wrist bothered me. I'll have to hold them straight up.

4) BP, heavy triple
225#, 245#, 255#

5) metcon
AMRAP 5 min.
*2 MUs
*10 DUs
5 rounds
Not too difficult. Just needed something to get by. Kept fumbling on the DUs, which cost time.

Leo Soubbotine
09-17-2008, 02:17 PM
Have you ever tried taping the hurting wrist?

Gant Grimes
09-19-2008, 01:31 PM
Leo, I'll tape it for competition. But, since it might be a bone issue, I don't tape it for training. I'd rather take the cues from pain to stop training. Yes, I know I should see a doctor.

yesterday
*15 hour fast*

today
*no fast*

MY CFT went down 460 pounds!!!

I went in to do Grace today. I was sore from judo and pretty beat up. But, after 4 days of clean eating (except for some Magic Shell on the ice cream) and re-starting/re-loading creatine, I felt pretty good in warmups.

1) BS, work to heavy single
364#, 386#, 403#
PR.

2) Press, work to heavy single
185#, 195#, 200#
PR.

3) DL, 500 or bust
Bust, Bust, Bust

Technically, my total was 603#, so that's not so good. Hell, technically, I got a no-lift for DL, which would be really bad. I just figured I was there, I had already pulled 485#--what's another 15#--so I might as well go for it. 1100 would've been so cool.

It was completely spur-of-the moment. I don't plan to try again for a couple months. Which might mean next week.

*Nobody was in the gym during my squat except a lady who still squats and deadlifts at age 65. I asked her to check my depth. As soon as I walked it out, she shouted "stay tight, keep your back, you got this." That's what I like about my gym, the fact that I can have a 65+ year old woman with 30 years in the game or a teenage girl with a national junior OLY title watch my form. Very cool.

Leo Soubbotine
09-19-2008, 02:29 PM
Congrats on the squat!

200 kilos is around the corner! :D

The dl - it'll come up soon..

I'm going to actually proceed squatting low bar for now but switch my FS/DL day to just FS/FS - start lighter and emphasize the quad work and upright body.
Back squats are doing great. Did 140 kilos for 3 sets of 5 today - big pr.

Steve Rogers
09-19-2008, 07:15 PM
Nice work. I'm sure you'll get the 500 DL soon.

Chris H Laing
09-21-2008, 04:03 PM
hey gant, I've read about your hybrid program on the CF forum which is what lead me to your log here, but I have no idea which Sept 8 post your talking about. :confused:

I dunno how I could have missed it if it was such a big deal but if you could post a link that'd be awesome. :D

Gant Grimes
09-22-2008, 01:57 PM
Chris, it was on the affiliate blog. Just more groupthink/witchhunt/dogpile crap that I don't care for.

*Gluttonous weekend, no fast*

Low volume, heavy work to recover from last Friday (and the weekend).

1) BS
160x2x3

2) Press, work to heavy triple
135#, 145#, 155#, 165#

3) walk of death
*60m w/20# DBs
I can't really explain it in less than a long paragraphs. You'll have to trust me.

Craig Brown
09-22-2008, 03:29 PM
I did a walk of death in the tiny gym I go to this weekend.: two 70# dbs (much harder than 70# of kbs) through the tight and twisty maze of people pumping their inner pec-tie-in's on the bodysolid euipment, looking like they never seen nothing like that before. I had to do a couple laps around the house with the sandbag when I got home to get it out of my system. It was stressful and funny.

Derek Simonds
09-22-2008, 03:32 PM
I trust you. But damn you now I am curious. I even googled and came up with way too many random answers. So I will patiently wait your sharing of knowledge.

Thank you in advance.

Allen Yeh
09-23-2008, 04:09 AM
I'm envisioning....walk over a fiery pit holding while curling the DB's to balance himself out?

George Mounce
09-23-2008, 05:19 AM
Good to see you Gant, I too have found my way over here.

Derek Simonds
09-23-2008, 06:28 AM
I'm envisioning....walk over a fiery pit holding while curling the DB's to balance himself out?

All I got to say is if Gant did it with 20's I am very afraid.

Gant Grimes
09-23-2008, 01:26 PM
Derek, it's not bad with 20s. I didn't know what to expect, so I picked out some smallish DBs (23#s). I'll post up a proper description or video sometime. They were a nice finisher for the posterior chain, which is always welcome.

*no fast*

1) rope: side straddles x 100, alt foot x 180

2) Grace
3:58
1:04, 1:28, 1:26

Ugg, another crappy metcon effort. Actually it's only 18 sec. off my best pace, so I shouldn't complain too much. I'm going to start doing a couple days a week of serious metcon to prep for a tourney, then I'll ramp it up in mid-November to get ready for January.

Yesterday I weighed in at 90.5 kg (target weight= 89.9 kg). That's from 84 kg I weighed at the first of July. Once the metcon starts back (and I start eating more reasonably), I'd like to settle in at 86.5 - 88 kg.

I'll admit, eating like a horse has been a nice tradeoff for my crappy conditioning.

Leo Soubbotine
09-23-2008, 02:02 PM
I just weighted myself after my big ass lunch and it's 241 with shoes one, 239 withouth them!

I think stopping at 240 is going to be silly, so I'll go to 250 :D

And eating big is good for sure. I'll be squatting 145 kilos for 3x5 tomorrow. Should be fun.

Gant Grimes
09-23-2008, 02:06 PM
Hell yeah, keep going. My weight class goes up to 90 kg, so 90.5 is a good point to start scaling it back a little. Keep the strength, trim the fat (probably up to ~13% bf right now).

Dave Coughlin
09-30-2008, 08:27 PM
Absolutely great stuff, Gant. I've been a PM forum lurker for about a month now, and loved your stuff from the CF boards. I can see why guys like you and Leo have grown tired of the CF boards-I'm still relatively new there, so I have a few months to go before I make my move over here. Your hybrid program is something I plan on really sinking my teeth into, but I still have some more of your logs to read still....

Regarding your diet: Are you still IFing 3-4 days a week? How are you eating on the non fasting days, as opposed to the IF days? Do you set up a cheat day for the weekend (Sundays)? The IF stuff is still kind of a mystery to me, even after checking out the IFlife.com resources. It excites me to no end reading that you are setting PRs, while STILL enjoying sweet ice cream.

Thanks for making all your research available, and sorry the CF boards are becoming so (insert early 90s high school teen drama here).

Derek Weaver
09-30-2008, 10:13 PM
Hell yeah, keep going. My weight class goes up to 90 kg, so 90.5 is a good point to start scaling it back a little. Keep the strength, trim the fat (probably up to ~13% bf right now).

Pretty impressive weight gain Gant. Up 6 kg with minimal fat gain, no metcon... you must be doing something right.

Gant Grimes
10-01-2008, 09:45 AM
Regarding your diet: Are you still IFing 3-4 days a week? How are you eating on the non fasting days, as opposed to the IF days? Do you set up a cheat day for the weekend (Sundays)? The IF stuff is still kind of a mystery to me, even after checking out the IFlife.com resources. It excites me to no end reading that you are setting PRs, while STILL enjoying sweet ice cream.

I'm getting back on IF. I had to relax my standards a bit when adding mass. I probably IFd 14-16 hours a couple times a week, but I didn't keep track of it. I'm better at mid-range fasts 4-5 times a week than long fasts 2-3 times a week. I already eat a ton as it is. Make-up days would kill me.

I don't plan cheat meals/days. I just eat well and, when the urge hits, eat crappy. It usually works out to 2-3 bad meals a week. When I do cheat, it's usually an otherwise decent meal with 1-2 bad items.

Ice cream is excellent.

Pretty impressive weight gain Gant. Up 6 kg with minimal fat gain, no metcon... you must be doing something right.

I have been very pleased. Metcon doesn't keep you lean; diet does. The things I've done right were eating an extra 60g protein every day and a big bowl of ice cream right before bed.

My metcon is about to change. I decided to enter a team tourney in three weeks, and I'm nowhere near in shape for it.

October will be a strict month for me. 5-6 fasting days, no grains. There will be 2-3 cheat days (events that are calendared), and that's it. My pancreas will be very confused with what I've been asking it to do.

Derek Simonds
10-01-2008, 12:06 PM
Judo Team Tourney? I ended up competing in 3 different divisions at the last grappling tourney and was pretty much shell shocked by the end.

I have one more tournament scheduled this year and it is a doozy. They give championship belts to anyone who competes and wins an absolute division. I want a belt so I will be in at least two absolute divisions.

Your pancreas will thank you now but it sure will be scared when the tournament is over.

Gant Grimes
10-02-2008, 07:55 AM
3 divisions is rough. I've done two, and that's plenty for me.

Been a little lazy updating this thing.

Thurs 9/25

1) Isabel, 60 kg snatch x 30
6:09
First time to do this. Getting in shape is teh suck.
1:58, 2:12, 1:59

***

Fri 9/26
*hotel workout*

1) jump rope
2) DB front squats, 3x10
3) DB OH press, 5x8
4) DB death march

***

Sat 9/26
*hotel workout*

1) jump rope
2) DB complex (PSn-->Sn-->PC-->C) x several
3) mini-Annie (3x20 of DU's/situps)
A little more interesting in Denver.

***

Tue 9/30

1) PSn
65x5x1, 70x5x1

2) run 200x2, jog 200x2
First time to run on the ankle in awhile. This will take a bit.

***

Yesterday
*18 hour fast*

1) HPC
5s: 65, 70, 75
1a: 77.5, 80, 82.5, 85, 87.5, 90

2) Press
145#x10, 135#x12

3) 3-min row
762m

***

Today
*17 hour fast*

Gant Grimes
10-06-2008, 02:52 PM
Friday

1) jump, alt foot x 3 x 1 minute
152, 150, 156
avg= 152 jpm

2) PSn
60x3x3
65x3x2
singles: 70, 72.5, 75

3) METCON
* 30 BW (90kg) squats
* 1K row
7:51
This should be called WTF. I was already sore from judo, so this thing sucked all around. I had to break up my squats, and the row was no picnic, either. I felt ok that afternoon. I could barely walk the next morning, and it wasn't much better Sunday. I was still feeling it this morning. It's a nice one.

***

today

*no fast*

1) 5 min row

2) jump, alt. foot x 2 x 90 seconds
228, 228
Avg= 152 jpm. At least I'm consistent...

3) PSn, work to heavy single
60, 70, 75, 80, 82.5, 85, 87.5x
I think this is my PR. Of course I was 85k when I hit it...
Used the Burg/Rip bar. I like it. Nice knurling. Good spin.

4) Clean, work to heavy single
60, 80, 90, 95, 100, 105x
Wanted some full clean action even though I don't do as much. Was hoping for 110, but hit the deck on 105. Wrist made it through snatches and cleans, so it looks like I'll be able to start training them again.

5) Press, work to heavy single
60, 80, 87.5, 92.5x
Technically 193.5# because I used a power bar. Disappointed that I missed at 204.5.

6) Squat
287# x 1 x 10

7) 3 min. row
806 m
Much better than last time. Still a long way to go. A good session today.

Gant Grimes
10-10-2008, 09:09 AM
Traveling this week in Utah. I was limited to my jump rope and the hotel gym.

Wednesday

1) jump, alt foot, 90 sec. x 2
218, 224

2) DB FS
50#x3x10

3) dips
25#x3x6

4) metcon
21-15-9
* 50# DB swings
* 20# 1-arm DB OH swings
* situps
6:50
Time was irrelevant here. I didn't stop, but I didn't cut the swings off prematurely. It was solid, but not crazy intense. This is the first time I have subbed DBs for KB swings. Sorry, I wasn't feeling it. At all.

***

Thursday

1) jump, alt. foot, 90 seconds x 2
214, 218

alt. foot, 30-second sprint
92

2) DB RDL
50#x3x12

3) DB press
25#x4x15

4) DB curls
25#x1x12, 30#x1x10, 35#x1x8
:cool:

5) jump rope, alt. foot
jump 30 seconds, rest 30 seconds: 6 rounds
92, 86, 82, 86, 80, 88
I missed once each on the 2nd, 3rd, and 5th rounds. I'm enjoying the jump rope. It's portable, and it's useful for warmups, speed, and agility. You can use it for stand-alone conditioning or as part of a metcon. Unfortunately, using this for only double-unders is back-assward.

***

Did a lot of walking, a little bit of trekking, and a bit of swimming. Being here makes me realize how much I've been neglecting my bike. It's a damn shame that I wasn't here long enough to rent a rig and creep over to Moab or even the local jeep trails. If anybody is getting a permit to ride White Rim next year, please call me.

***

Saw the Bodyworlds3 exhibit. Awesome. http://theleonardo.org/bodyworlds/index.php

Got to see the Mormon Tabernacle Choir rehearse, also. It was a nice work trip.

Craig Brown
10-10-2008, 09:35 AM
Not a fan of the DB swing, either. If I just have DB's I'll do hi rep snatches.

Leo Soubbotine
10-11-2008, 01:14 PM
Here's what you need to truly up your Judo game!

http://videogum.com/archives/dream-merch/lets-learn-judo-with-vladimir_026581.html

Gant Grimes
10-16-2008, 08:17 PM
Haha. Putin said they were jacking his name to sell videos. It would be cool to randori with him, though.

Weight cutting time. Got up to...uh...208. Need to be under 198.

***
Tues AM (quick, before hitting the road)

Tabata squats

***
Tues PM

21-15-9
* OH KBS @ 24kg
* pushups

***
Wed AM

6 min LCCJ @ 24kg

***
Wed PM

*800m run
*25 KBS @24kg
*800m run
*25 KBS @24kg
*800m run
*25 KBS @24kg
*800m run
*25 KBS @24kg
*800m run
27:21
Jogged on hotel treadmill at 6.2-6.6 Kept pace moderate but not fast. Ankle still sore.

***
Thurs AM

*Weighed in at 195*

5 rounds
*30 KBS @ 24kg
*20 dips
4:05

***
Thurs PM

machine crap at hotel
* pulldown 3x10
* bench press 3x10
* row 3x10

KB push jerk @24kg, 3x10 each

Gant Grimes
10-22-2008, 07:00 AM
Friday

I forgot.

***
Sunday

6 min LCCJ @ 24kg

***
Monday

6 min LCCJ @ 24kg

***
Tuesday
*Not feeling well. I'm not sick, but the rest of my family is. Dragging this morning.

1) SN
40 kg x 10 x 1
I never do a full snatch, but I'm going to start. I'm starting light because I'm not used to catching at the bottom (and I don't do OHS currently). I'll increase each week.

2) 1 round of Fran
Didn't feel well. The first round took damn near 3 minutes. Better to eat a bit and get some rest.

Arien Malec
10-22-2008, 08:58 AM
Thurs PM

machine crap at hotel
....
KB push jerk @24kg, 3x10 each

At home or do you bring 24kg in your luggage?

Gant Grimes
10-22-2008, 09:04 AM
If I fly, I bring the jump rope. If I drive, I bring the KB, too.

Luggage is optional.

Arien Malec
10-22-2008, 09:19 AM
If I fly, I bring the jump rope. If I drive, I bring the KB, too.

Luggage is optional.

I need to figure out how to smuggle a bar and some bumpers on the plane...

Gant Grimes
10-27-2008, 07:42 AM
Last Wednesday

Grace
4:39- uggh
(10s: 1:17, 1:43, 1:39)
***

Saturday

Heartland Team Judo Tournament

The Team format was really cool. I was on a 3-man Master's team that took silver. The webcasted the tourney, and it started in the middle of my first match. So here you go, Derek, I got you some footage.

http://heartlandteamjudo.com/?page_id=44

This starts about 40 seconds into the match. It starts right after I threw ippon seo nage and landed poorly (in my opponent's guard). The next throws you see are uchi mata to o uchi gari. It ends with sumi gaeshi. There is no indexing, so I can't break down the other matches. There was some good judo there.

My conditioning sucked (due to gaining 20+ pounds and little metcon during the past 3 months), so I had no interest in mat work. I also played bent over (instead of upright), and I'm still shaking off some rust from a long layoff. Should be ready by January.

glennpendlay
10-27-2008, 08:56 AM
Gant,

It was neat to see you in an actual match. Quick Judo related question... You said you were too upright... As you know I have heard a lot over the last couple of practices about me needing to be more upright as compared to the wrestling stance I am more familiar with, yet to me it looked like for much of the time, you guys were pretty bent over, some of the time with the torso pretty much parallel to the ground, actually MORE bent at the waist than I would consider proper for wrestling. Its hard for me to reconcile that with being "too upright". What am I getting wrong here?

Glenn

Gant Grimes
10-27-2008, 09:21 AM
Gant,

It was neat to see you in an actual match. Quick Judo related question... You said you were too upright... As you know I have heard a lot over the last couple of practices about me needing to be more upright as compared to the wrestling stance I am more familiar with, yet to me it looked like for much of the time, you guys were pretty bent over, some of the time with the torso pretty much parallel to the ground, actually MORE bent at the waist than I would consider proper for wrestling. Its hard for me to reconcile that with being "too upright". What am I getting wrong here?

Glenn

Oops. You are correct. Both of us were leaning over way too much. That also happened with the black belts I fought. You always see that in the novice divisions, but it also happens with heavier, stronger competitors. One guy bends over to play defensive, the other guy does the same, and it gets worse from there. It's not good.

There are some proposed rules that would eliminate excessive leaning. The idea is to force people to play upright, which would lead to more ippon throws. That makes for better viewing.

I'll be there tonight, though I might be helping more than playing. Are you going?

glennpendlay
10-27-2008, 11:16 AM
Gant,

I plan on coming, however, what I can do might be limited. I got a strain in my left bicep near the end of last thursdays practice. I figured it would be fine by today, and its much better, but still hurts with some movement planes, and is still tender and sore to the touch. If the mass movement of bumper plates, rubber flooring, and plywood that has to go on today to move our training base from Carla's gym to the YMCA doesnt aggravate it, Ill probably be there and be able to participate at least somewhat. If it does get aggravated, i might end up either not coming or more likely coming and just watching. I actually wanted to compete at the "novice" tournament this upcoming weekend, but Roy was hesitant. Doubt he will think its a good idea if I cant practice at all today. Oh well.

Glenn

Barney Ring
10-27-2008, 02:47 PM
very nice ippon. I need to haul my tired ass back to the dojo.

Gant Grimes
10-27-2008, 02:52 PM
Thanks, Barney. Yeah, get back in there. This was my second tourney back from a long layoff. Still some rust, but it's fun either way. I was having trouble gripping the back of the jackets because a lot of people were wearing those damn patches. Once you get the Russian grip on the belt, things go a lot better.

I'm tired myself.

Recovery day
*17.5 hour fast*

*5 min row

1) snatch, work up to 70 kg, 5 reps

2) back squat, did a triple with 225#; did a few DE doubles with 135#

3) press, 135#x5; DB push presses, 32#x8

4) RDLs, 135#x10

5) chins, 3x5

6) K2E, 3x5

Derek Simonds
10-28-2008, 04:30 AM
Gant thanks for posting that video. My hands are still trashed from my last tourney. The throw you used to win in the first match is reminiscent of pulling guard in BJJ and your opponent fighting to go to the ground. I will watch the rest of the matches later today.

For me it is much more demanding metabolically to fight standing up then it is to go to the ground. I am sure it has to do with where I spend most of my practice time.

Once again great video and nice results.

Gant Grimes
10-28-2008, 02:42 PM
Gant thanks for posting that video. My hands are still trashed from my last tourney. The throw you used to win in the first match is reminiscent of pulling guard in BJJ and your opponent fighting to go to the ground. I will watch the rest of the matches later today.

For me it is much more demanding metabolically to fight standing up then it is to go to the ground. I am sure it has to do with where I spend most of my practice time.

Once again great video and nice results.

Thanks, Derek.

You sacrifice throws in judo in many of the same situations you pull guard in a BJJ match (opponent bent over/leaning/pushing against you). However, if you pulled guard in judo, your opponent would be credited an ippon as you landed on your back.

The standing and ground game can both be exhausting, but standing tires me out more, too. The nice thing about matwork is you can neutralize some of the size and strength advantage of an opponent. Not so much on standing work. Unfortunately, I am chubby and de-conditioned from recent mass gain, so I opted out of the matwork for most of the day (though I was forced to hold an opponent down for ippon).

***

*no fast*

1) snatch, work up to heavy 80kg single

2) bag work

3) 3 rounds:
* 5 pullups (chest)
* 10 pushups
* 15 KBS @ 32kg
2:47

Gant Grimes
10-30-2008, 01:22 PM
1) snatch, heavy single
60, 70, 75, 80, 82.5, 85, 86x, 86x
Tied PR. Didn't intend to max, so I was a little too tired by the time I got there.

2) Elizabeth (power)
7:45
Ouch. I guess it's take a couple months to get back in good shape.

Jay Cohen
10-30-2008, 04:46 PM
Dude;

The wine is coming, still working on a box to insure bottles get there in one piece.
Honest!

Jay

Gant Grimes
10-31-2008, 12:48 PM
That's very good news!

Shoulder was sore today from a snatch gone bad.

1) 5 minute row

2) power clean & jerk, heavy single
60, 80, 90, 100, 105, 110x, 110x
Disappointing. I couldn't do full cleans because my knee is still sore from judo.

3) 1/2 Angie, modified
14:56
50 dead hang, fat bar chins: 6:28 (wow)
50 ring push ups: 3:17
50 situps, 30d incline: 3:32
50 squats: 1:39

Derek Simonds
11-01-2008, 04:24 AM
Those fat bar chins are a killer. Major grip challenge.

Gant Grimes
11-03-2008, 02:09 PM
They are. That's why I do them.

*15 hour fast*

1) warmup: 5 min row
1179m

2) muscle snatch, single x3
62.5x3x1

3) DE box squats, low parallel
75x8x2 @ 50s.

4) DE DL
100x8x1 @ 45s.

5) metcon
21-15-9
* 20# WB
* KBS @ 32kg
3:35

Derek Simonds
11-04-2008, 04:03 AM
Now that you are out of your mass gain phase are you back to more along the lines of your hybrid template?

Gant Grimes
11-04-2008, 06:46 AM
Yes. It's a hybrid customized for a guy playing in the 90kg class fighting 3 minute (Masters) or 5 minute (senior men, brown and black belt) matches. If I was in a lighter class, I'd throw in some extra plyo (those bastards really run around the mat).

M:
SN variation
DE Box squats
DE DL
metcon (3-5 minutes)

T:
C&J
KB band curls
metcon (4-7 minutes)
bag work

W:
SN
DE BP
chins, dead hang fat bar
metcon (7-20 minutes)

F:
PC
BS
Press + OH DB P
DL/RP
metcon (3MOH or 5MOH*)

*minutes of hell

I'll train martial arts Tuesday and Thursday evenings and Saturday morning.

Dan Heaney
11-04-2008, 11:01 AM
Yes. It's a hybrid customized for a guy playing in the 90kg class fighting 3 minute (Masters) or 5 minute (senior men, brown and black belt) matches. If I was in a lighter class, I'd throw in some extra plyo (those bastards really run around the mat).

M:
SN variation
DE Box squats
DE DL
metcon (3-5 minutes)

T:
C&J
KB band curls
metcon (4-7 minutes)
bag work

W:
SN
DE BP
chins, dead hang fat bar
metcon (7-20 minutes)

F:
PC
BS
Press + OH DB P
DL/RP
metcon (3MOH or 5MOH*)

*minutes of hell

I'll train martial arts Tuesday and Thursday evenings and Saturday morning.

Do you use Fri as your ME day?

Gant Grimes
11-04-2008, 01:18 PM
Do you use Fri as your ME day?

As far as the strength lifts are concerned, yes. I like strength lifts on M and F. Doing DE allows me to train harder and work on power without ragging myself out (which, at 34, can happen). DE work doesn't make me sore, and I can get after it the next day. Friday is a good spot for ME work on the strength lifts because I have a rest day going in and two of them following (other than sport work on Thursday and Saturday).

Today

*14 hour fast*

1) 5 min warmup row
1198m
Getting better.

2) tall clean + FS + push press, moderate single x 3
70x3x1
A good warmup to CJ.

3) CJ, full
80, 90, 100, 107.5, 11x
I think this is a PR. It occurred to me during lifting that I hadn't done a competition-style C&J in almost a year. I've cleaned more and jerked more but not together. Sad.
I used push jerks up to 100. I split for the 107.5.

4) metcon
3 rounds
* 30 slege @ 16#
* 30m walking lunge holding 10kg plate OH
6:56
WTF? This was NICE. It pretty well resembled the dynamics of a match for me. Swing a little bit (which is steady but not terribly taxing), get your knees on the ground, get up out of breath, and start swinging again. This will appear again.

5) 3 min. heavy bag work, hands and feet
blah

Craig Brown
11-04-2008, 02:02 PM
Gant- You might like these, as well:

Four way overhead lunge.

Stand feet close together, put the med ball overhead with both hands. The lunge pattern is:

a c
x x =1
b d

so it's step forward into lunge with left leg (a), step backwards into lunge with left leg (b), step forward into lunge with right leg (c), step backwards into lunge with right leg (d). This time I did it where I returned to center each time step (harder) AND where I stepped straight from the a to b and from c to d which is easier. Obvious 'easier' is just wrong, so that's not how it works, OK?

Could also add a side lunge for a 6-way.

Craig

Gant Grimes
11-04-2008, 02:29 PM
I might include those in warmups. I need more single leg work.

Thanks.

PS I HATE lunges.

Derek Simonds
11-04-2008, 02:40 PM
Are you planning on maintaining the 90 KG weight class? I weighed in at 194 this morning and am going for 210 by the end of this cycle. I also train Tuesday, Thursday and Saturday for BJJ and MMA. I am still flip flopping back and forth on strength training and MA in the same day. I can never be sure where I will be so I guess it is kind of immaterial to even try and program around.

I just finished mapping my hybrid variant. It is based on SS and Combat Core with less O/Lifting. I mapped it out over 6 workouts in two weeks which will be repeated for this 4 week cycle. Still being fairly untrained I really can't tell the difference between a ME recovery and DE recovery day. Except for DL's which just suck to recover from no matter what.

Should be interesting to see what happens. If you want me to edit the post and take out the program let me know or just remove it I am also posting it in my log. Otherwise with no further ado here it is.

Workout A
3x5 Back Squat
3x5 Bench Press
1x5 Deadlift
4x12 Rotational Med Ball
4x30 Seconds Core Statics Decline Series
5 Minutes LCCJ

Workout B
3x5 Zercher Squat
3x5 Standing Military Press
5x3 Power Cleans
4x12 Sandbag S/Uís
4x12 B/Eís
5 Minutes Met-Con

Workout C
3x5 Front Squat
3x5 Bench Press
1x5 Box Snatch Grip Deadlift
4x12 KB Windmills
4xAMRAP Weighted P/Uís (hold weight in feet)
5 Minutes LCCJ

Workout D
3x5 Back Squat
3x5 Standing Military Press
5x3 Snatch
5x3 Cleans
4x30 Seconds Weighted Plank
4x30 Seconds Guard Supermanís
5 Minutes Met-Con

Workout E
3x5 Front Squat
3x5 Bench Press
1x5 Deadlift
4x12 Hanging Leg Lifts
4x10 Rockyís
5 Minutes LCCJ

Workout F
3x5 Zercher Squat
3x5 Standing Military Press
5x3 Snatch
5x3 Cleans
4x12 OH S/Uís
4xAMRAP L-Sit P/Uís
5 Minutes Met-Con

All workouts start with D W/U and Mobility work.

Gant Grimes
11-05-2008, 12:18 PM
Derek, I posted comments on your page.

*15 hour fast*

1) warmup: jump rope alt foot 45 sec, 1:40 rest, 3 rounds
132, 126, 122

2) HSn, 5 moderate doubles
40x5x2

3) DE BP, sets @ 50 sec.
135#x3x3 grips

4) DB OH P
27#x4x15

5) fat bar chins
3x5

6) metcon
*500m row
*25 back x
*50 GHD situps
*25 back x
*500 m row
7:59
I'm creeping back into shape. Both the rows were sub-2, which is good for me. I briefly paused twice in the first set of back extensions. That was it. GHD situps took the longest because I refuse to do those fast. A good day.

Gant Grimes
11-07-2008, 01:18 PM
yesterday
*16.5 hour fast*

BJJ+Judo

-----

today
*no fast*

1) w/u jump rope, 200-300 bounces

2) PC big 21
5s: 85, 90, 95
1s: 97.5, 100, 102.5, 105, 107.5, 110x

3) squat (light 5)
315#x5

4) press
175#x5

4a) DB push press
48#x10
Just to work it out.

5) DL (light)
315#x10

6) 4MOH
pullups + DUs
This wasn't as hellish as I had hoped. Started with sets of 10 and went down to 3/5. The idea is to not stop moving; fail and go to the other exercise. The transition period was small, as I had the rope handing on the hook. Normally, these kill me in a couplet. Not to say it wasn't difficult; it just wasn't terrible.

This was a good week. I went light on squats and DLs today because I just went to the chiro and I have a judo clinic all day tomorrow I want to actually participate in.

I like the program. I didn't hit the numbers I wanted in snatch and CJ, but I'll get there. Metcon is coming back, I'm getting sensitive to insulin again, and I'm recovering well.

Derek Simonds
11-07-2008, 01:37 PM
Is 4MOH 4 minutes of hard? Allen and I were doing DU's at Leo's Wednesday night I still haven't practiced enough to get them sequentially. Every other is as good as it gets for now.

Gant Grimes
11-07-2008, 02:00 PM
It's supposed to be "minutes of hell." It will be weekly couplets of non-stop movement. Today's wasn't as intense as I had hoped.

Going straight to DUs is another silly CF concept. The first thing you should be able to do is bounce 140+ times without a miss. Then you should be able to do another 4 or 5 rope techniques 180+ times without a miss. Then you'll have the foundation to string together some DUs. Going straight to DUs is like teaching a flying armbar to a student his first night of class.

Speaking of...I'm going to start rolling once a week with one of Rafael Lavato's students. It should be fun.

Gant Grimes
11-10-2008, 02:47 PM
*possibly ~14 hour fast*

w/u: ~250 rope bounces, various techniques; cartwheels; step-arounds (lunges)

1) M Sn+ 2 OHS, light-med
50x3x (1+2)
Getting back into OHS sucks.

2) DE squats, med box
70x8x2 @ 50 sec.

3) DE DL
105x8x1 @ 45 sec.

4) metcon
10 FS + 500m row
60kg, 1:52 row
Rest ~ 4 minutes
80kg, 1:56 row

Arien Malec
11-10-2008, 05:16 PM
4) metcon
10 FS + 500m row
60kg, 1:52 row
Rest ~ 4 minutes
80kg, 1:56 row

Ouch?

Susie Rosenberg
11-11-2008, 06:30 AM
Ouch.

Gant Grimes
11-11-2008, 07:46 AM
Very.

Gant Grimes
11-11-2008, 12:59 PM
My son got his first promotion in judo last night. It was a good night. Only 12 more years, a hundred friends, a thousand bruises, and a hundred thousand falls until black belt.

My jacket is 15 years old in case you're wondering why it looks like that.

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0851.jpg

*no fast*

w/u: jump rope 3 minutes; free HS x 5

1) muscle clean + 2 push jerks
80 x 3 x (1+2)

2) "J.T" (CF Hero) (21-15-9: HSPU--> ring dips--> pushups)
15:58
About four minutes slower than my time a year ago on this. At that time I was in good CF shape and weighed 15 pounds less.

3) 2500m row, steady pace
11:39

Derek Simonds
11-11-2008, 02:31 PM
That is awesome! Tell him no matter what it is worth it. The jacket is perfect. Speaking of jackets I ordered a comp gi from shoyoroll.com. I will post some pics when it arrives. Should be here in December. BTW Lovata is incredible. I am sure that you will get to train with him at some point. One of my favorite BJJ competitors to watch.

Is that a gymnastics spring floor you guys train on? It looks identical to the ones we had in our gymnastics studio. I moved it a couple of times and never want to to move another one.

Gant Grimes
11-11-2008, 02:54 PM
That is awesome! Tell him no matter what it is worth it. The jacket is perfect. Speaking of jackets I ordered a comp gi from shoyoroll.com. I will post some pics when it arrives. Should be here in December. BTW Lovata is incredible. I am sure that you will get to train with him at some point. One of my favorite BJJ competitors to watch.

Is that a gymnastics spring floor you guys train on? It looks identical to the ones we had in our gymnastics studio. I moved it a couple of times and never want to to move another one.

I love my jacket, but I'll have to retire it soon. It's more similar to modern BJJ gis than modern judo gis. The sleeves are cut tighter, and the sleeves and ankles are shorter. I like it, but I've had to repair it a couple times. I have a blue comp that I usually wear, and I have a white comp jacket on order.

I hear good things about Lovata. I'll make a road trip eventually. I need to get the basics down so it's good use of our time.

That is a gymnastics floor, and training on it spoils you big time. It's much better than being slammed on a hard tatami. However, it's great for training because you can take more falls and practice harder. I like it.

Derek Simonds
11-11-2008, 07:20 PM
I got asked tonight to compete Saturday in a tourney. My coach Fabio asked me if I wanted to cut 12 lb's and fight in the absolute division. I told him probably not. I might cut 5 lb's to make weight in one of the adult divisions but I don't think mentally I am ready to cut that much and fight in the absolute. I will decide by tomorrow morning.

Susie Rosenberg
11-12-2008, 04:47 AM
Congratulations to your little warrior...:)

I'm curious about your statement, "I was in good Crossfit shape then"...is that different than being in good shape, generally speaking? Do you feel "fitter" now, despite not being in better "Crossfit" shape?

I'm asking because I'm trying to figure out how I can feel as good as I did when I was in good Crossfit shape without working out on a Crossfit template. Honestly, I felt tireless and like I could fly, if I worked hard enough.

It's that boundless sense of energy to spare I'm after, and without Crossfit to tell me how to get it, I don't know how.

So I'm curious about you feel in your differing fitness incarnations, if you don't mind answering.

Susie

Gant Grimes
11-12-2008, 12:10 PM
Suzie, a lot of that feeling had to do with following the Zone strictly. I wasn't eating enough (even using the 0.9 multiplier). Perhaps the starvation caused some sense of euphoria. When I switched to a hybrid program, I was setting PRs on all the benchmarks, but I didn't feel as sharp and vital. It's more about the food than the program.

Derek, that's a lot of weight to cut. I cut 14, but I had a week between the weigh-in and the fight (WTF?). Everybody handles the cut differently, so do what you think is best. I'd lose 5 and get a little more experience.

today
*no fast*

w/u: jump rope 3 min. @ ~120 rpm

Like an idiot, I got talked into doing Fight Gone Bad with the guys that do CF. I had only done this once, I don't remember my score, and I don't even know what a good score is. I just know I'm chubbier now, I don't do much metcon, and I didn't like it, especially the deadlift high pulls (which are completely asinine).

Total: 309
Wallball: 28, 20, 24
SDHP: 21, 16, 17
Box jumps: 23, 21, 24
push press: 23, 22, 24
row: 17, 13, 16

***I looked it up on logsitall. I did this on 7/21/07 and got a 306. Suck it, old self.

Derek Simonds
11-12-2008, 12:38 PM
Dude I think we have just found something critical. SDHP's are the sub for rowing when a rower isn't present (which btw always made me wonder about why both were in FGB). This could be the big ah-ha(!) moment we have been looking for in regards to your rowing times.

Or not. That is a great FGB score in my humble opinion.

Craig Brown
11-12-2008, 01:06 PM
The key to me for FGB is maximizing the wall ball. I mean, if we are trying to score more points. And not starting at the rowing station. Wall ball first, row last, shoot for that 28 on all three sets, hit about 15 on all the rows...and viola, it looks like you are ever-more bad-ass with only minimal actual improvement.

This is what I was told, and while it still didn't make me bad-ass, it surely helped.

309 is solid.

Craig

Gant Grimes
11-12-2008, 01:11 PM
I think the biggest missing ingredient is desire. But I have been rowing and getting better. I've also enjoyed the jump rope.

I don't like SDHP. It's not a good exercise IMO.

This, on the other hand, is outstanding.
http://people.msoe.edu/~gormand/canihavemyspiderbackot3.gif

Craig Brown
11-12-2008, 01:48 PM
It's better with two KBs, but I then a 2kb snatch obviously kicks it's ass as an exercise.

Derek Simonds
11-12-2008, 01:55 PM
Weird I got a can I have my spider back email letter which was quite interesting. I read the entire document and even saved it for reference later. It might end up being helpful if the automakers go bankrupt.

Was the exercise that was at the end of that link a KB high pull?

Gant Grimes
11-12-2008, 01:58 PM
It's better with two KBs, but I then a 2kb snatch obviously kicks it's ass as an exercise.

Right. Cleans, rows, thrusters, or any number of KB movements do a better job without putting the humerus or elbow at a mechanical disadvantage.

Susie Rosenberg
11-12-2008, 02:54 PM
Suzie, a lot of that feeling had to do with following the Zone strictly. I wasn't eating enough (even using the 0.9 multiplier). Perhaps the starvation caused some sense of euphoria. When I switched to a hybrid program, I was setting PRs on all the benchmarks, but I didn't feel as sharp and vital. It's more about the food than the program.


Hmmmmmmmm. That's interesting. I would have guessed that sense of limitlessness was due mostly to metabolic conditioning, primarily from bouts of explosive work topping off moderately long, fairly intense, metcons on a base of reasonably good strength.

Having said that, I was at a lower weight and leaner body mass than I've ever had in my adult life, even going back to my late teens and early twenties. I suppose I was sort of starving.

If I thought I could starve myself into euphoria, rather than work for it, I suppose I might be tempted, if I didn't like to eat so much...:)

Thanks for the reply, and I won't gunk up your training log anymore. Mea culpa.

Susie

Gant Grimes
11-12-2008, 03:10 PM
You're not gunking it up. Training and nutrition go hand in hand. However, many people that do CF report these effects as soon as they go to strict Zone.

Garrett Smith
11-12-2008, 05:03 PM
Susie,
If one really wanted to, they could (relatively) easily starve themselves into euphoria (https://www.treatmentonline.com/blog/index.asp?blog_id=218), there is the "starvation euphoria" theory out there:
Anorexics suffer from high anxiety and depression which often is masked by the starvation induced euphoria, release of encephalin (aka- endorphins) due to over and constant exercise, and compulsive behavior and obsessive thinking. The anorexic behavior like most neurotic behaviors has a mind of its own and creates a self-perpetuating cycle that is difficult to stop. Now that the psychological profession has accepted the notion that little children suffer from depression and anxiety, early age onset of anorexia should not be at all surprising.
[...]
Unsuccessful anorexics often become bulimics, exercise fanatics or obese
Let's see:

Anxiety over what tomorrow's workout will be
A diet, often referred to as hypocaloric, that lends itself to OCD weighing and measuring
Constant overexercising
Fanatical about exercise

I shall point no fingers--not that I'd need to in this crowd. :eek: In my own past, my wife accused me of acting "like" an anorexic when I was a vegetarian (strict diet) triathlete (excessive exercise). She would know, she had the history as a gymnast and dancer!

Susie, I want you to know that this is *not* directed at you. I believe many of us teetered on this brink in our common exercise/diet history...

Susie Rosenberg
11-12-2008, 06:01 PM
Susie, I want you to know that this is *not* directed at you. I believe many of us teetered on this brink in our common exercise/diet history...

Oh, I didn't take it personally, and I didn't mean to make light of a serious health problem. I was poking fun at myself in my longing to recover some of the thrumming vitality I experienced before my surgery.

I can tell you that I have been back on whole foods NO JUNK for just a few days, and I feel better already. I'm very optimistic about getting some of that soaring feeling of good health back.

And now back to your regularly scheduled program....:)

Susie

Gant Grimes
11-14-2008, 07:16 AM
Nice post, Dr. G. It's always nice when research backs up something that I pulled from my arse. It is very real, and a little starvation gives you an edge that isn't entirely unhealthy. However, you can certainly go to far. In addition to starvation euphoria, some cults use protein deprivation for mind control. Hmmm...

*no fast today or yesterday*

Physical judo practice last night. Did guard carries with a 300+ lber. Did some pilates to loosen up this morning and will probably get some LCCJ in before dinner.

Arden Cogar Jr.
11-14-2008, 12:18 PM
This is absolutely AWESOME!!!

I love it.

Thanks for sharing Gant.

All the best,
Arden

My son got his first promotion in judo last night. It was a good night. Only 12 more years, a hundred friends, a thousand bruises, and a hundred thousand falls until black belt.

My jacket is 15 years old in case you're wondering why it looks like that.

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0851.jpg

*no fast*

w/u: jump rope 3 minutes; free HS x 5

1) muscle clean + 2 push jerks
80 x 3 x (1+2)

2) "J.T" (CF Hero) (21-15-9: HSPU--> ring dips--> pushups)
15:58
About four minutes slower than my time a year ago on this. At that time I was in good CF shape and weighed 15 pounds less.

3) 2500m row, steady pace
11:39

Gant Grimes
11-18-2008, 01:07 PM
Friday- At 2+ lbs. of meat at lunch buffet.

Saturday- Judo and JJ

Sunday- hung out with family. A little bike riding.

Monday- No training. 16 hour fast.

Today- ~14 hour fast

***

I'll be on the road the rest of the week and defiling myself all next week. Decided to get a Total in.

BW= 90.75

**All lifts add 1 lb. for using power bar.

1) squat: w/u 110, 130, 150, 170
180
185
187.5

2) press: w/u 60, 70, 80
88.5
92.5
94x

3) DL: w/u 170, 190
210
219 x


Squat= 414.4# (PR)
Press= 204.9# (PR)
Deadlift= 464#
---------
Tot= 1083.3# (PR) @ BW of 199.7#


Well, that was that. I was hoping for 1100 total, but my weak back betrayed me. I pulled 485 months ago, but the 464 was difficult today. 482 wasn't happening at all. That shouldn't be surprising since I've been working squat and press a lot more. Thus, the PRs in those two lifts. Maybe next time.

Gant Grimes
12-02-2008, 02:08 PM
Training has been sparse the past couple weeks. Crappy food has not. I'm on a hard nutrition routine for the next couple weeks to get back into the swing of things. Sugar is an addiction, and weening off of it isn't the answer.

Strict paleo except for the PWO glass of milk. This is difficult considering BBQ sauce, gravy, and breading (for chicken tenders and chicken fried steak) are a big player. Oh well.

***

Last week sometime:

"Byers Gets Demented"

AMRAP 10 min. (all KB is 24kg)
* 10 KB C&Press (5L,5R)
* 10 KBS
* 10 burpees
4 rounds plus 2 C&P
Melissa Byers, a woman I had previously considered a friend, was "kind" enough to provide this workout for me. I have a couple more of her workouts to get through. I picture her writing this stuff while wearing latex while she's curb-stomping some poor bastard with her stilettos. Unkind stuff, man. Maybe this crap is easy for KB people, but it wasn't easy for me.

***

Another time last week (Thursday morning?)

100 KBSn @ 12kg (50R,50L)

***

Yesterday

KB snatch, pushups, situps. Not much. Just checked the box, as KStar would say.

***

Today

*17 hour fast*

1) HPSn (high, above knee), work to single
60, 65, 70, 75, 80
My wrist started hurting at 70, so I stopped after 80. Then I realized this was 5kg lighter than my PSn. My first pull must really suck.

2) 3 rounds- [3 min work/1 min rest b/w rounds]
* 3 PC @ 60kg
* 6 pushups
* 9 squats
5-5-5
A friend had posted this in his log. It's called "Chief" (featured on main site CF?) and it's supposed to be 5 rounds. Homey, of course, don't play that, so I did 3. That was good because I tasted a little blood and felt sick at the end of it. Getting back in shape sucks.

Chris H Laing
12-02-2008, 02:41 PM
Tasted blood...perhaps a doctor visit is in order?

Gant Grimes
12-02-2008, 02:43 PM
No. I've been having some sinus issues. It's only a problem during metecons like that. It goes away in a couple days.

Allen Yeh
12-03-2008, 06:51 AM
Sugar is an addiction, and weening off of it isn't the answer.


Horrible isn't it? Since last week I've been trying to wean myself off of sugar...yeah ok...1 bite was more than enough reason to take 10 more bites!

Allen Yeh
12-03-2008, 07:01 AM
I may have to give that "Byers gets demented" workout a shot, sounds like fun.

Try this one:
1 burpee
10 kbs - 24kg of course
2 burpees
10 KBS
.
.
.
.
9 burpees
10 KBS
10 burpees
10 KBS

I think the goal was supposed to be sub-5....I managed sub 8...barely and I didn't stop moving at all.

Melissa Byers
12-03-2008, 07:23 AM
"Byers Gets Demented"

AMRAP 10 min. (all KB is 24kg)
* 10 KB C&Press (5L,5R)
* 10 KBS
* 10 burpees
4 rounds plus 2 C&P

Melissa Byers, a woman I had previously considered a friend, was "kind" enough to provide this workout for me. I have a couple more of her workouts to get through. I picture her writing this stuff while wearing latex while she's curb-stomping some poor bastard with her stilettos. Unkind stuff, man. Maybe this crap is easy for KB people, but it wasn't easy for me.



You say the sweetest things. This workout was payback for your "suggestion" that I work a lot of thruster + burpee combos into my hybrid program met-cons. It's been a suck-fest ever since.

The ORIGINAL workout is actually 10 DB squat clean/press (using 2 dumbbells). But you only had one KB with you, so I made an adjustment. This workout is not, by the way, easy for KB people either. Nice work.

Leo Soubbotine
12-03-2008, 12:39 PM
Little blood tasting after a hard workout is pretty common.
What you're tasting is blood plasma - tastes like blood, spit it out and it's colorless.

The most common combo for it to come out is Cold weather+Intense training.

Add a few 1000's feet above sea level and everyone doing CF on a chilly morning will be coughing and having metallic blood taste in their mouths.

Gant Grimes
12-03-2008, 01:45 PM
Thanks. It makes sense that it happens when I have sinus issues as that usually corresponds to the first weather change. I've never been concerned about it, but it's good to know.

Yesterday's protein: 252g
*16 hour fast*

1) singles
power clean: 112.5
PR.
clean: 105, 115x

2) squat
225#x5
315x5

3) push press
160#x10x6

glennpendlay
12-03-2008, 04:17 PM
Gant,

Missed you at Judo on monday... Yes my arm seems to be finally healed and as you know finally got my gi luckily enough it fits, though the pants are long, but thats fixable.

I am going to try to make it thursday again, but having to find a sitter (got both kids thursday) and the fact that im leaving early Friday morning to go to Pheonix for the American Open might interfere with that.

I believe that some of you guys practice at some time on Saturday? Is that so, and if it is, would it be ok if I joined in on the weekends when Im in town?

also, got William a gi also, he thinks it is cool, so maybe one step closer to getting him to try it again.

glenn

Gant Grimes
12-04-2008, 01:18 PM
I usually do the kids class only on Mondays. Thursday is my night, and we work Saturdays when I'm in town.

Glad the arm is healed. I can't imagine how many cotton bolls gave their lives to make your gi. Look forward to seeing William back on the mat.

I will be there tonight. Hopefully you'll get a chance to randori some so we can talk about training for the upcoming tourney season.

***
*Yesterday's protein consumption: 206g (booooo)*

*no fast*

w/u: jump rope, pullups, some other crap

1) 5K row
20:53
PR by 4-5 minutes. Still not good but getting better.

Derek Simonds
12-04-2008, 02:42 PM
In the for what it is worth department, I ate a donut and a humongous piece of cookies and cream birthday cake today. I am afraid of my upcoming withdrawals.

Gant Grimes
12-04-2008, 09:34 PM
Just finished a good judo workout...which required a nice PWO.

Protein intake for today: 308g (or 44 blocks, if that's your thing)

Gant Grimes
12-05-2008, 02:48 PM
active recovery, pretty beat up today

*no fast*

w/u: jump rope

1 set of 10 on everything (after warmup)

1) OHS @ 40
2) BP @ 185#
3) good morning @ 95#
4) dead hang chins
5) GHD situps w/12# MB
6) 1K row

Gant Grimes
12-09-2008, 03:01 PM
yesterday
* 16 hour fast&

today
*no fast*

w/u: jump rope 3 min, ~ 340 bounces

1) HS: 40, 20

2) FL (tuck, :( ): 40, 20

3) Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups
6 rounds, plus all the pullups and pushups

Gant Grimes
12-15-2008, 07:50 AM
Last Wesdesday

another Byers creation

1) 80 KBS @ 24kg -- 40 squats -- 20 pushups
40 -- 20 -- 10
20 -- 10 -- 5
40 -- 20 -- 10
80 -- 40 -- 20

*Denied. I was through 4 rounds in about 9 minutes. My back was already extremely tight, and it felt BAD going into the last set. I gave it a few swings and shut it down. I'll re-examine form and get this another day.

2) Annie
7:59

---

This morning (pre-flight workout)

1) 21-15-9
* KBS@24kg
* squats
* pushups
* situps
Untimed. Didn't stop. Just went through it.

Gant Grimes
12-15-2008, 09:06 PM
Evening workout.

Landed in Pitt, met up with Jamie Skibicki, ate some meat, drank some beer, and worked on some pressing movements in a right proper gym. Good to meet you, bud.

1) bench press, work to heavy 3
265#x1x3

2) press, work to heavy 3
180#x1x3

Gant Grimes
01-05-2009, 02:18 PM
I trained the Monday before Christmas. Then I took Dec 23-Jan 4 OFF. 13 days of nothing (besides some bike rides, sawing and hammering boards, canoeing, judo, and yoga (if Arden does it, it must be good)).

Today
*20 hour fast*

1) snatch, work back into full snatches, two singles at 5kg increments from 40-60 kg

2) FS, 3x3 ascending
80, 90, 100
Had some more-possibly 107.5 or 110 for a triple-but didn't want to overdo it.

3) MUs
3x5
Unbroken, which is a surprise. I plan to add one rep to a set each week.

4) metcon (uggh)
FGB- 1 round
92
30/16/15/20/11
This was to be expected. First station was good. Second one, not so much. And box jumps, where I usually bank, were an epic struggle. Failing to break 100--even at holiday weight and a 2-week layoff--is not cool.

Derek Simonds
01-05-2009, 02:25 PM
what was your row calories in that list? I think this is the first time in the history of metcon that I might have beat or at least tied you and I am holiday weight as well.

Holy shiznitty.

Gant Grimes
01-05-2009, 02:28 PM
what was your row calories in that list? I think this is the first time in the history of metcon that I might have beat or at least tied you and I am holiday weight as well.

Holy shiznitty.

Haha. I'm sure it has happened many times. I posted the numbers in order, so my row was 11. I had the dead legs after WB. FS probably didn't help, but I'm not making excuses. I haven't been conditioning. Unfortunately that has to change.

Derek Simonds
01-05-2009, 02:48 PM
I had five guys training in my garage Saturday when we did it. I started with wallball and immediately went to push press in the rotation. Not sure how I screwed that one up but I did. My shoulders were absolutely spent.

I will be including TKO as Leo calls it on a regular basis as I try and improve my conditioning.

Garrett Smith
01-05-2009, 04:16 PM
Here's hoping the rest treated your shoulder well.

That yoga stuff can be good, Arden's not the only one doing it...

The thought of indoor metcon anything is so repulsive to me nowadays.

Gant Grimes
01-07-2009, 08:09 PM
The shoulder feels fantastic.

Yeah, I know lots of dudes are doing yoga. Arden has a similar training style (about 30x heavier) and similar career stresses (hell, we're in the same practice area).

yesterday and today
*15 hour fast*

**no training yesterday**

today (quick session)

1) clean, work to heavy single
110
Worked up from 60 fairly quickly. Had another 5kg in me (perhaps), but wanted to stop on a good one.

2) T-bar rows with the sleeves
90#x3x10
First time using these. I also did some rows and pushups with them. It changes the game a lot.
http://www.youtube.com/watch?v=CknOHlm4L3A

3) MU+ring dips, 3 sets
dips: 25, 10, 10

Gant Grimes
01-09-2009, 11:44 AM
*no fast yesterday or today*

Good session at judo yesterday. Hands are trashed.

today

1) muscle snatch, moderately heavy triples
60x3x3

2) seated cross pullouts, thick band
4x5

3) speed DL, on the minute
100x8x1

4) metcon
"Helen"
3 rounds (400m run --> 21 KBS @ 24kg --> 12 pullups)
9:11
400s: 1:48, 2:01, 2:13
KBS+pullups: 1:02, 1:02, 1:02- oh, snap!
This was much better than I was expecting. I'm still waaaaaay out of shape, so I was hoping to break 12. I got there by managing the first run better. In my PR (8:56), I flew out of the gates and coasted in on fumes. This time, I set out at a moderate 400m pace, kept it fairly well, and performed the KBS/pullups unbroken. Now I just need to get a little more conditioning under my (larger than usual) belt.

Gant Grimes
01-09-2009, 02:37 PM
Saw this beast at Pendlay's warehouse. Had to try it. I only managed about waist high. For scale, I'm 5'10 200.

http://i89.photobucket.com/albums/k216/gantgrimes/IMG_0223.jpg

Derek Simonds
01-10-2009, 03:39 AM
I think waist high is an accomplishment. That is freaking huge!

Steve Rogers
01-10-2009, 05:49 PM
Concur. I'm impressed.

glennpendlay
01-12-2009, 11:43 AM
And for further scale, well over 50% of people who have tried cannot pick it up off the ground one handed, which Gant did quite easily, then walked several feet with it to get into a good spot to take a picture. He also had to do several "sets" of 5-10 swings before I could correctly operate his camera phone and get the shot. Had I been any worse at operating the camera, he would have gotten quite the workout.

glenn

Allen Yeh
01-12-2009, 11:52 AM
That thing looks bigger than Gant!

Gant Grimes
01-12-2009, 01:02 PM
That thing is bigger than I am.

Glenn's being kind. Once you give it a big swing, you have to let it go another 5-6 times to stop itself. I'd only swing it once; the rest of the time I was trying to keep from tumbling over.

Saturday
*14 hour fast*

Judo/JJ

short metcon- involving pushing gymnastics cushion to the edge of the mat, followed by KBS and pushups

Evening: pig roast and beer

***

Sunday
*no fast*

***

today
*no fast*

1) OHS
45x3x5
I'm going to get good at these, dammit. I'm starting light so I can get the form and flexibility solid before moving on. Apparently it take me three sets to get the wrist fully stretched out.
**Just because it's light doesn't mean it's easy for me. I suck at this movement. That will change. I hope to do 90kg by July.

2) snatch, full, seven moderate singles
60x7x1
These started feeling good by the third set. I caught it deep and stood up with everything in order. Adios, powersnatch.

3) muscle ups, 3 sets
6, 5, 5

4) metcon
1/2 rowing "Michael" (3x: 400m row, 25 back-x, 25 roman chair situps)
11:07
3:28, 3:52, 3:46

Gant Grimes
01-13-2009, 01:14 PM
*no fast*

AM

1) tall clean
40x3x3
Kept 40 on the bar as I didn't have a lot of time and it was cold.

2) snatch practice w/16kg KB

3) P-rows w/power sleeves
40x3x5
Damn near tore the skin off my fingers. I like the sleeves and will review them in another week or so.

***

Lunch

1) FL, tuck
35, 25

2) box jumps
37.5"x3x3
40.5"x3x3

3) running drills on short track, then run
40m x 10 buildups

4) metcon
"Fran" (21-15-9: 95# thrusters, pullups)
4:30
I still feel really out of shape, but this isn't a terrible time. In fact, I probably wussed myself out of 15-20 seconds by racking the bar and taking more breaths than I should have. Perhaps I don't have enough confidence in my conditioning to drive myself harder. Regardless, I need to shed another 4-5 pounds to make weight next weekend. I'm doing it conservatively so the muscle doesn't go with it. I think I'm going to end up netting about 8-10 pounds of lean mass from last fall's Iron Buffet.

Derek Simonds
01-13-2009, 01:38 PM
Very nice on the net muscle gain. Where is the tournament? Is it team style like the last one or an individual tourney?

Gant Grimes
01-13-2009, 02:34 PM
It's a guess because I'm not at a comparable bodyfat yet. I was 182/~11%. Right now I'm 203 and probably around 15-16%. We'll see.

All the tourneys coming up are individual. The team tourney was a different deal that, I assume, will happen every year in OKC.

Allen Yeh
01-14-2009, 03:40 AM
power sleeves?

Derek Simonds
01-14-2009, 03:52 AM
They are a judo / bjj training tool. Basically it is just gi material that you can use to augment your grip training. Very cool, different lengths so you can use it for different stuff. I am waiting for Gant's review then I probably will pick some up.

Gant Grimes
01-15-2009, 07:38 AM
That's pretty much it on power sleeves. The package comes with a 5' and 10' sleeve. It's gi material, but it's wider than the wrist opening on a modern judogi (and much wider than a tapered BJJ gi). I'm a pretty decent grip fighter and have a very strong grip once I get it, but I wanted to improve anyway. I have used them for bodyweight stuff and for weighted stuff (you can put a bar through the sleeve). I haven't used them much in a single workout because it thrashes my grip and hands big time. I like em and will do a better review in another week after I've done more with them.

yesterday
*18 hour fast*

late night, light workout (sore from day before)

1) OHS to warmup
40x3x5

2) KBS
20x20, 24x20, 32x20

3) CURLS!!1!!1
F YEAH!!!!!!11

4) metcon, short
* AMRAP 3 min: 10 push, 10 sit, 10 squat
Several rounds. Maybe 5. I wasn't really counting.

***

this morning

1) 5K row
20:57
Dammit. 4 sec. off my 5K in December. I thought this was good. I was looking at 21:10+ with 1K to go. I didn't help myself the next 500m, but I rowed a 1:49/500 pace the last minute.

Derek Simonds
01-15-2009, 08:00 AM
I am not sure but I think you were excited about your curls.

Gant Grimes
01-15-2009, 01:36 PM
Nah. Just wouldn't want to be accused of trying to bury them in my log.

Gant Grimes
01-16-2009, 12:48 PM
*15 hour fast*

BW=204# still. The fat is coming off, but the weight isn't. I'm probably going to have to cut the chocolate milk PWO next week to make weight next Saturday.

1) OHS warmup
45x3x5
Felt good. Keep adding.

2) full snatch + 1 OHS
60 x 3 x 1+1

3) metcon
"Filthy Fifty"
27:46
Not so good. I started the burpees at 19:00 and finished at 26:00. Awful.

Craig Brown
01-16-2009, 02:05 PM
That bell shot is awesome, Gant. Glad to hear you've boarded the yoga train...

Craig

Gant Grimes
01-19-2009, 08:21 AM
Good judo session on Saturday. Ref clinic with some randori in the afternoon. I accidentally KO'd the original hybrid program participant trying to go around the head for a back grip. Thankfully he's ok and not angry (which is good, it's not prudent to anger a 285# judoka). To be fair, he stuffed a morote gari attempt with a forearm to the bridge of the nose. Best times I've had in awhile.

this morning

1) metcon
"unworthy- the rematch"
squats -- KBS @ 16kg -- pushups
80-40-20
40-20-10
20-10-5
40-20-10
80-40-20
14:08
Not great, but I didn't finish the thing last time due to back pain. Squats were the weak link. Everything else was unbroken. That's all for today.

Arden Cogar Jr.
01-19-2009, 09:13 AM
Gant,
I love your excitement over the curls. I felt something similar when I did some ring push ups this morning. Twas the pump that Arnold pines over in "Pumping Iron." But not even close really. :rolleyes:

Keep up the awesome work.

All the best,
Arden

Gant Grimes
01-20-2009, 01:29 PM
Gant,
I love your excitement over the curls. I felt something similar when I did some ring push ups this morning. Twas the pump that Arnold pines over in "Pumping Iron." But not even close really. :rolleyes:

Keep up the awesome work.

All the best,
Arden

Ah yes, I remember the old days of working until failure and feeling the pump. The watermark was working until you could no longer raise your arms to wash your hair. Good stuff!

last night
Very competitive judo session. Exhausting.

today
*no fast*

BW=199.75#
Should be good for the weigh in. Can't let up now.

1) OHS
52.5x3x5

2) full snatch, work to heavy single (catching at bottom)
40, 50, 60, 65, 67.5x
Pull was easy. Getting used to weight in bottom position.

3) metcon
5 pull/ 10 push/ 15 squat
10 rounds on the minute (finished in 45 seconds per set).
I hadn't recovered completely from last night, so I shut it down after 10 rounds. I was breathing a lot harder and feeling worse than I should have been.

4) cool down
10 min. row @ <2:30/500m

Craig Loizides
01-20-2009, 02:49 PM
Nice work on the curls. It inspired me to do my first set of curls today in over a year. I figured if I haven't done them in a year I had more to gain by doing a set of curls instead of another set of pull ups.

Gant Grimes
01-21-2009, 12:06 PM
Nothing wrong with a set of curls every now and again. Same for triceps extensions or other such fare. Leg extensions, however, are still out.

*no fast*
BW 200.25 (dang)

1) metcon
"Helen"
8:25
PR by almost 30 seconds.
Run: 1:40, 1:54, 2:00
KBS/pull: :56, :59 (quick drink), :55
These rounds took a minute even last time. I worked on forcing the KB back down for this workout. Gravity wasn't working fast enough.

2) metcon
CF WOD (HSPU/L-pullups: 15/1, 13/3, 11/5, 9/7, 7/9, 5/11, 3/13, 1/15)
13:58
Not fun after Helen. And not fun when you haven't done L-pullups for months.

Derek Simonds
01-21-2009, 12:28 PM
I am impressed with the 2 short metcons per day. I really need to take another run at Helen, I haven't done that WOD since Dec 2007.

How much weight do you need to lose for the tourney?

Gant Grimes
01-21-2009, 12:41 PM
I need conditioning more than I need to improve strength at this point, and this is my last real workout. I need to stay under 200. I'll be there, but I'd feel safer at 197-198.

Gant Grimes
01-22-2009, 02:48 PM
*17 hour fast*

Light judo tonight. Weight should be fine, but I'm getting a lot of sinus drainage (temp was 20s a few days ago and 80 today). That stuff messes with endurance. Hopefully that will clear up quickly.

Allen Yeh
01-23-2009, 02:31 AM
*17 hour fast*

Light judo tonight. Weight should be fine, but I'm getting a lot of sinus drainage (temp was 20s a few days ago and 80 today). That stuff messes with endurance. Hopefully that will clear up quickly.

Messes with bench pressing too....hard to breathe during reps when all of a sudden you feel like your throat has been blocked. That was fun times yesterday.

Gant Grimes
01-23-2009, 11:03 AM
It certainly does. Things are a little better today but not great. Truck broke down yesterday on the way to judo, so I carried my son the last 3/4 mile or so (didn't want him stepping in broken glass or traffic). He remarked how boring it was, but agreed that being carried was better than walking.

No training other than walking with an ungrateful load. Light gripping and uchi komi practice.

today
*18 hour fast*
Visit to chiro.

Derek Simonds
01-23-2009, 02:19 PM
Must be going around. My wife was complaining about our Suburban making some noise. So I had her take it in. Master cylinder is leaking and it needs brakes and rotors. Yeah us.

At least it didn't break down or leave her stranded.

I am looking forward to hearing how the tournament goes. Funny how kids can be riding on your shoulders saying I am bored dad. Ungrateful they are I tell you.

Gant Grimes
01-26-2009, 11:41 AM
I did a pre-dinner weigh-in at Rip's on Friday afternoon. 205! WTF? So I opted for the Texas waffle dinner (yes, big waffle shaped like Texas) with lots of meat and eggs on the side, along with a bowl of chips and salsa (with lots of ranch; trust me, it's good).

I weighed in the next morning at 197. ;) Ok then. Fought heavyweight anyway, and ran into the only two dudes who have beaten me in the last year. Lost again, in part due to my impatience, but both matches were good. Getting closer.

I was talking to my coach before my first match. He said, "he likes to set up drop seio with a spin. Also watch for his tomoe nage and tani othoshi on the counter." Check, so what are his weaknesses, coach? "Hmm, well...he's pretty good." Ha! Both guys have been club coaches for 10 years, and both are classy players. Still sucks, though. The day is coming.

*I still have not found a metcon that approaches the intensity level of competition. I do most of the CF benchmarks very well. And of course I do the shorter, heavier metcons. But nothing mimics fighting with another 200-pounder who is as strong as I am (most aren't , but one of the guys is a powerlifter, and I will see him again). I'm wondering about a session or two of high-rep KB work. Anybody have any favorite metcons?*

yesterday
*15 hour fast*

today

1) CF Barbara
5 rounds, rest 3 min. b/w rounds: 20 pull, 30 push, 40 sit (floor, full, unanchored), 50 squats
22:08 total
3:18
4:41
4:40
4:53
4:36
[I]This was my first time to do this. Very difficult. Almost lost a meal or two.

Craig Brown
01-26-2009, 11:54 AM
I think what you need is the heavy sandbag 'snatch & slam' into the tire rebounder. Works well with really heavy swings and tall step ups...I ended up doing the slams with 50# of sand and another 10 or so of chain...gets ugly fast.

Gant Grimes
01-26-2009, 11:57 AM
I think what you need is the heavy sandbag 'snatch & slam' into the tire rebounder. Works well with really heavy swings and tall step ups...I ended up doing the slams with 50# of sand and another 10 or so of chain...gets ugly fast.

Gets ugly fast is exactly what I'm looking for. Short of training with Fedor, this sounds like a good course of action. Thanks.

Derek Simonds
01-26-2009, 12:42 PM
All right I got the snatch and slam. I think anyways. Craig is that a full out snatch to locked out arms overhead? What is a tire rebounder? Are you just throwing the bag unto a tractor tire?

Gant are you competing adult or masters? Adult matches are 5 minutes correct?

Speaking of Fedor I watched some of that documentary and he was swinging one gargantuan hammer onto a tire. I bought a sledge cause if it is good enough for Fedor it is good enough for me.

Where do you feel your conditioning is letting you down? Grip, cardio explosive strength after you are tired? Because looking at your numbers you are a monster in the shorter met-cons and relative strength. I guess I am glad I am not competing in your division and that the guys I compete with in BJJ are not as well rounded athletes as you are.

The only thing I really have to add is that all my conditioning outside the gym still doesn't compare with the conditioning I get when I am actually training at a harder intensity on the mat. The big benefit from my outside training I can tell is the ability to recover quicker between rounds then anyone else.

Gant Grimes
01-26-2009, 01:24 PM
Thanks for the tips. Keep em coming. Garrett sent some good stuff, too.

In judo, senior novice is green belt and below. Senior men is brown belt and above and fights 5 minutes. I'll do that sometimes at smaller tourneys, but the pools are large (more matches), and the play is a lot more dramatic (lots of pickups and slams). Fighting 6-7 matches and getting slammed on my head doesn't appeal to me.

Masters suits me well. A lot of tourneys have novice and open master's, so I still play with brown and black belts (the black belts are usually coaches), but the flow is a little more down to earth. You usually get 5 matches max, sometimes fewer. I didn't really start competing until I was a brown belt, so I still need to work on a few things, mainly patience.

The ground game in judo is different. We have to make progress immediately, or the ref stands us back up. So play is quick; no taking quick breaks in guard. In my division, the opportunities to improve position vanish quickly, so you just end up putting your forearm on the guy's head and sinking your weight on his back or chest until you stand back up. Even at the higher levels, the heavier judo classes are not nearly as technical as BJJ.

Grip, explosiveness, and strength are good. Cardio is not, but that's attribute to other things. Strength-endurance perhaps. Fitness isn't an issue for 80% of the guys I play. It's the other 20% (mostly guys that have similar strength and style) that wear me down. They get worn down, too.

Craig Brown
01-26-2009, 02:07 PM
What I started with was this:

1. grab the bag by the ends
2. rip it to overhead
3. it works best (and is much more fun!) if you let go before full lock out, switch your hands so your palms are against the 'top' and just viciously reverse that sucker down to the ground.

Then I figured out that while it's fine to pick it up off the ground, it's more fun if you lay a smallish tire on the ground (mine is from a full sized Ford, I think) as a rebounder. I lay it against my big sandbag so it's at an angle- and it'll bounce the bag up a few inches to you. Which seems like it makes it easier for a few reps, and then you really wish you could take a second or two to 'set your grip' (ie, rest) between reps. Gant could go MUCH heavier than me on this, I'm not nearly as strong. Swings and step ups are good couplet/triplet things- the swings are a little more direct attention to the same general parts, the step ups eat your legs so you really have to fight to 'pop' the bag up. I will willingly admit I usually added in some kind of push ups as it gave me some breathing space. This will come back in the spring for me- I think I can work up to much better weight. I've never found anything that makes me pour sweat like that one exercise...with the rebounder you just can't stop at all.

That video made me think about a hammer in the spring, as well.

Chuck Kechter
01-26-2009, 05:19 PM
Our Judo/JJ group has done something similar to this in the past...

After the sandbag snatch and slam do a sprawl or burpee -- jump back up and do 2 penetration steps (one @ leg), then back roll or cartwheel back to the sandbag... repeat as needed...

we did anywhere from 3 to 10 rounds...

If you have the oomph afterwards do some (relatively) heavy bent presses w/a KB -- which activates the musculature similar to Seionage...

Good luck!

Gant Grimes
01-27-2009, 05:59 PM
21 hour fast

1) OHS
55x3x5

2) Grace, moderate pace
4:57
Didn't go too hard because my paraspinal muscles hurt like hell. I need to let that and my left shoulder (possible disloc.) heal up before Saturday. Looks like tomorrow will be rowing day.

Garrett Smith
01-27-2009, 08:27 PM
Didn't go too hard because my paraspinal muscles hurt like hell. I need to let that and my left shoulder (possible disloc.) heal up before Saturday.
What the ??? Are your kids beating you up again?

Gant Grimes
02-03-2009, 01:40 PM
My lovely daughter brought the flu (I guess) home from nursery school. Bad stuff. I haven't been that sick since high school. Missed training Wednesday through Sunday, missed the biggest judo tourney in Texas (lost my damn pre-reg $$), and missed the exercise science dry-run cert in Fort Worth.

Monday (strength only, still not feeling the metcon)
*no fast*

1) OHS
60x3x5

2) snatch, work to 60kg
Timing's a little off. Didn't go on.

3) FS
90x3x5

4) Press, decent set of 3
60, 70
Shoulder's still a little out of whack from last weekend.

5) KBS
32kgx30
Not metcon. Just wanted to move a little.

Judo in the evening.

***

Today
*no fast*

Warmed up with the power sleeves.

1) 360s
3x5

2) FL, tuck
40, 25

3) HS, wall, parallettes
3x30sec.
Did a few free on the P's. Not a lot of time.

4) some frog planches, 3 for about 5 seconds each

5) some POSE work

6) metcon (light)
5 rounds: (20 GHD situps, 15 back ex)
5:13
Not very demanding. Still made me a little tired.

Gant Grimes
02-04-2009, 10:16 PM
Short one today. AM workout, PM chiro adjustment, rest day tomorrow.

1) metcon
3 rounds: 30 KBS@20kg, 20 pushups
4:33
Kept it short and somewhat simple. Still a little out of breath.

Gant Grimes
02-06-2009, 12:08 PM
yesterday
*19 hour fast*

today
*18 hour fast*

1) Nate
AMRAP in 20 minutes:
* 2 Muscle-Ups
* 4 Handstand Push-Ups (HSPU)
* 8 KB Swings (32kg)
14 rounds + 1 MU
I have no excuses for this one. I feel back to normal. This was just slow-going.

Special project: compare two BBQ joints over two days. One of the BBQ places in our town is one of the better BBQ establishments in Texas, which means its one of the best in the South (which is a higher compliment than saying Best in the US or best in the world). There is an upstart competitor, which is outstanding. Over two days, I consumed the 3-meat combos. Sun Country has the best ribs and pulled pork. Branding Iron has the best brisket, sausage, and ham. Judging by the smoke rings, BI leaves their brisket uncovered a little long, but it still wins the day. BI also has better sides (esp. beans and fried okra), and it offers the full compliment of hot peppers. However, Sun Country offers homemade peach cobbler (baked fresh every day) and free soft serve ice cream. After eating over two pounds of assorted meats, BI is still the champ, but Sun Country is a strong #1 contender. It all depends what you want.

Ben Blosch
02-06-2009, 12:46 PM
Special project: compare two BBQ joints over two days. One of the BBQ places in our town is one of the better BBQ establishments in Texas, which means its one of the best in the South (which is a higher compliment than saying Best in the US or best in the world). There is an upstart competitor, which is outstanding. Over two days, I consumed the 3-meat combos. Sun Country has the best ribs and pulled pork. Branding Iron has the best brisket, sausage, and ham. Judging by the smoke rings, BI leaves their brisket uncovered a little long, but it still wins the day. BI also has better sides (esp. beans and fried okra), and it offers the full compliment of hot peppers. However, Sun Country offers homemade peach cobbler (baked fresh every day) and free soft serve ice cream. After eating over two pounds of assorted meats, BI is still the champ, but Sun Country is a strong #1 contender. It all depends what you want.

It's posts like this that make your training log the best one here.

glennpendlay
02-06-2009, 05:35 PM
Gant,

Where is sun country located? I havnt heard of it, but will eat there monday if you will supply the info.


BTW, last weekend Caleb and I went to San Antonio for a high school strength seminar, me to lecture and Caleb to freak out all the football players and coaches with a couple of 400lb plus clean and jerks. We stayed and hung out in SA for a while, then came home by way of lockhart, texas to see what all the fuss was about, seeing as how lockhart is supposedly the "BBQ capital of Texas", obviously making it the BBQ capital of the world. Or the south, as you said.

We followed a plan of going first to Black's, and eating ribs, pork loin, brisket, and sausage. Pork loin because they didnt have pork shouder. We then drove immedietly to kreuz, and ate ribs, brisket, beef shoulder, and sausage.

At Black's, the ribs were flavorful but extremely tough. The brisket was tasty, but not up to Branding Iron standards. The pork loin was about as dry as cardboard, and as can be guessed, not to tasty. the sausage was almost inedible to Caleb, tasted slightly better to me, but not up to Branding Iron standards.

At Kreuz, the ribs were ok by me, but extremely salty and they put a ton of pepper on them, and because of the salt and pepper Caleb found them terrible. They were very salty indeed, which was a bit of a surpprise, as i have never had salty ribs before. The beef shoulder and brisket were fairly flavorful, but tougher than I like and dryer than I am used to, and this dryness wasnt helped by The Kreuz penchant for offering no BBQ sauce and looking at you like you are a fool if you suggest it. The sausage was about the same as Blacks, might have been slightly less geasy but that may have been my imagination.

Overall, after eating at these two places I was anxious to get back to Branding Iron for a large 3 meat BBq sandwich.

PS, I said I would try Sun Country monday, because I am smoking a Brisket myself tomorrow. The day before the seminar, we ate brisket at at little joint in New Braunfels, which wasnt the best BBQ overall I have ever had, but they had an incredible sauce, which they also offered for sale by the gallon. I bought a gallon, hence my need to smoke a brisket tommorrow to try my new sauce out.

Traveling has its good points.

glenn

glennpendlay
02-09-2009, 08:50 AM
As a service to a fellow fan of BBQ, thought it was my duty to let you know the brisket i cooked over the weekend was out of this world. 12 hours in a smoker with hickory and applewood, injected with apple juice, and then served with my new sauce i bought in New Braunfels.

also, let me describe the sauce. thinner than what im used to, not much thicker than water, and definately not sweet, more of a vinegar base. As per its use at the joint i bought it at, meant to be served in a small bowl, and you dip each bite of meat into the bowl before inserting it into your mouth. kind of like a marinade except used pre-chewing and not pre-cooking. anyway, different than what im used to, but oh so tasty.

BI aint got nothin' on me, ill tell you that.

glenn

Gant Grimes
02-09-2009, 09:20 AM
That's a bold claim, my friend. I'm going to need a sample for some quality control, especially if it's approaching BI status.

The trip sounded good. Too bad the Q was subpar. I've enjoyed hill country BBQ a lot more once I stopped listening to the hype. It's usually disappointing when you're told this is the best ______ anywhere. If they just said it tasted like Colter's, we would all be happy.

Sun Country is almost at Shepard AFB's main gate. It's in the old Dairy Queen building.
Map. (http://maps.google.com/maps?hl=en&safe=off&client=firefox-a&rls=org.mozilla:en-US:official&hs=idu&um=1&ie=UTF-8&q=sun+country++wichita+falls&fb=1&split=1&gl=us&view=text&latlng=1180380855938445169)

Here's a little background from the paper.
Story in TRN. (http://www.timesrecordnews.com/news/2008/May/05/sun-country-bar-b-que-really-cooking/)

I was very pleased with the pork and ribs. The brisket was also good. I've gotten baked beans both times, but you can save some room and get the pinto beans by the register (for the beans and corn bread people). The cobbler is good, too. Something different every day. They have free soft serve, which goes well with the cobbler, provided you get your cobbler:ice cream ratio right. I under ice-creamed it last week, but it's all good.

glennpendlay
02-09-2009, 09:48 AM
Gant,

I make my claim vs BI for this particular brisket only, it just turned out particularly well. I of course recognize the excellence of BI brisket and the lack of sense I would display if I were to claim that my brisket was consistently better than BI.

This one was smoked 12 hours at around 200-230 degrees, vs my usual 6 hours at a higher temp. maybe that has something to do with it.

I think you have hit the nail on the head when it comes to my lockhart experience. The buildup caused me to believe i was entering meat heaven. It didnt live up to my high expectations, not to say it was not, well, it was smoked meat, of course it was good, just not as good as I had expected based off the "legend".

And maybe i hit blacks on a bad pork loin day... i guess that sort of thing must happen... and maybe i would get used to ribs with salt and pepper instead of sauce if i ate them like that regularly. dont know. I can tell you this, after we got home, i had leftovers from both places, and used some of the blacks sauce on the Kreuz ribs, and it was... tasty.

do know one thing, i like my sauce. Kreuz would never be my favorite BBQ joint because of their lack of sauce. And I dont think my liking sauce makes me less of a man, or less of a conisseur of fine smoked meat.

And I did the death march this weekend with my 2" handle dumbells weighing around 50lbs, dont know how far i went, actually just went walking around the yard for a while, but i am sore today from the base of my skull to the heels of my feet. Everything on the back of my body hurts, everything. whole new meaning to the words "posterior chain".

glenn

glennpendlay
02-09-2009, 10:16 AM
hate to completely dominate this thread, but one mor BBQ related post, then Ill quit.

The joint in New Braunfels i got the sauce from is called Coopers. They have two or three kinds of sausage, pork chops, pork loin, pork shoulder, brisket, beef shoulder, prime rib, t-bones, etc. Pretty good stuff. and a unique and good sauce... and all the sides are free, you get your meet, pay, then walk into the main seating area, and all the sides are in there and you can just get however much of whatever you want. you only pay for the meat.

pretty neat setup i thought. i recomend it if you are ever driving south on I35.

glenn

Gant Grimes
02-09-2009, 01:26 PM
No worries. My log is BBQ-friendly, and all posts are welcome (though I advise Yankees just to read and learn rather than attempt to contribute).

That sauce sounds good. I like a little moppin' sauce myself instead of the heavy stuff. Thanks for the tips, too. I'll put those places on my list.

Today was a pretty good day.

1) OHS, 5x3, ascending
50, 55, 60, 62.5, 65
Last set felt good. Move to 62.5x3x5 next time.

2) Snatch, 3 pairs of singles
55, 55, 60, 60, 62.5, 62.5
Good. Full snatch is getting better.

3) front squat, triples
80, 100, 105

4) split jerk, mod weight, work on form
80x3x1
Form was pretty good at this weight, especially the last rep. Work a little more before moving up.

5) metcon
21-15-9
*wall ball shots @20#
*KBS @32kg
*pullups
4:44
This was a nice little smoker courtesy of Justin Lascek, our new trainer at Rip's. He's a CF Level II from Georgia. I think he'll do good things at our gym.
This workout was difficult because it was nonstop. I did everything unbroken (barely), so the stress level was high. The only time-waste was walking from the wall to the pullup bar. A good workout that fit well in the program.

Sam Edwards
02-09-2009, 03:59 PM
gant,
been reading up on your hybrid program and it sounds great, and im pumped to start try it out. when doing the short metcon at the end, should you incorporate heavy lifts as well, or just body weight WODs. I am thinking about just taking the crossfit.com for the day and cutting the time down and weight up. Also plan on going 3 days a week, until im used to all the heavy lifts.