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Gant Grimes
11-13-2007, 01:14 PM
I'm taking the plunge. I started CrossFitting at Rip's gym in late February (after a 7-year layoff from weights). I spent the first few months on a SS/ME black box type workout and ran my CFT up to 996. At that point, I considered myself strong enough to address some gaping holes in my GPP. I've become well conditioned but have lost a lot of strength in my squat and DL. I've done a little rehab on my left leg (joint issues) and am rebuilding my base with beltless, A2A squats. My goals include increasing overall strength, as well as getting stronger and improving in the OLY lifts. I'd also like to get back up to ~200 pounds while maintaining 11-13% BF.

My first snatch was 80 kg in late August. I've done it a handful of times since then. I haven't done cleans other than those prescribed in CrossFit workouts (135# or 157#). I'm going to compete in an OLY meet at my gym next month. I'm going to follow the CA-WOD but might augment the metcon aspect and add some Tabata (for other stuff I'm doing). I am 33/M/192 (~13% BF).

That's it for intros. Let's tee it up!

Gant Grimes
11-13-2007, 01:15 PM
First day on the CA WOD. I combined half of Tuesday's workout with Monday's workout since I took an extra day off.

1) Back squat - 5 x 3 (beltless, A2A)
90 kg, 100, 110
Legs still sore. Start at 115 and go up next time.

2) Muscle snatch - 3 x 3 - work up to a heavy triple
40 kg, 50, 50
Stayed with 50 kg for muscle snatch.

3) Snatch deadlift - triples up to 100% x 5 (% of snatch)
50 kg, 80, 100
First time to do snatch-DL. Using 5 reps over 3 to get extra volume and a little size back.

4) Push press - 5 x 5 - work up to heaviest triple (five)
60 kg, 62.5, 65, 67.25, 75
Sets of 5 instead of 3.

5) Turkish Get-up sit--ups - 30% BW x 3/side x 3
12 kg, 16, 16
First time to do these. Did regular TGU. Not sure what the difference is.

6) Tabata L-pullups (on rings)
9, 7, 3, 3, 3, 3

Derek Simonds
11-13-2007, 02:18 PM
As Greg said welcome aboard. It is always motivating to look at someone else's workout log.

You are definitely hitting it heavy right out of the gate.

Gant Grimes
11-14-2007, 12:27 PM
Thanks, Derek. My log will probably look jacked up for awhile as I settle in to the OLY lifting thing. I'll probably spend most of the next two weeks figuring out what weights to use and how to do new exercises.

This is the last day I'll play catchup. I'll also add the WOD back in starting Thursday.

1) Hang power snatch - 2 x 5
40 kg

2) Front squat - 75% x 5 x 3
80 kg
I'm a little sore from yesterdays BS's, but this was a pretty good weight.

3) Clean Pull (% of best clean)
90% x 3, 80 kg
95% x 3 100
100% x 3 110
First time to do this exercise. I haven't done heavy cleans since high school, so I just used something that worked.

4) Rack jerk behind the neck - work up to heavy single
60 kg, 70, 75, 77.5, 85, 90, 95, 100
I had done this exercise once in my life, and those were light triples. I had no idea how much weight to use, and I did too many sets. Something to be said for volume, I suppose.

Gant Grimes
11-16-2007, 05:48 PM
1) Hang power clean + push jerk - 2 x 5 - stay light and work speed and technique.
40 kg x 5 x 2 HPC + 1 push jerk
This was the first time I've really worked on solid clean technique. Kept it light, and it went well.

2) Snatch balance - work up to a heavy double
40, 45, 50
My back and left glute are still hurting from Wednesday. Didn't want to push it.

3) "Cindy"
24 rounds + 3 pullups
Had to test this week to finish my Tabata project. This was a PR by 3 rounds in one month's time!

Gant Grimes
11-16-2007, 07:31 PM
To anyone reading this, feel free to jump in if my weights look out of whack for these exercises or anything else that may be wrong. I'm new to OLY lifting, and I haven't done most of these assistance exercises. If something looks too heavy or too light, please let me know. Thanks.

Gant Grimes
11-18-2007, 07:22 AM
1) Snatch - heavy single
45 kg, 60, 65
This was my first attempt at heavy snatches. I can't OHS this much, so they were all power snatches.

2) Clean & Jerk - heavy single
70, 80, 90
I haven't cleaned heavy in a long time, and I've never done the full C&J. My back was still sore, so these were power cleans.

3) Back squat - heavy single
110, 130
I walked out 150, started to go down, and stopped it at a partial. I'm not back there yet.

Three weeks until my first OLY comp. I'm the only CFer competing, and I'm going to get smoked. But I'm enjoying the prep, and I look forward to learning from some experienced weightlifters. I need a lot of work on snatch and C&J, but it's coming along.

Gant Grimes
11-19-2007, 01:40 PM
(from CA 071008)

1) Front squat - 80% x 3 x 5
90 kg x 3 x 5
I didn't read this very well. I upped the weight from last week and stopped at 3 reps, so I stayed with triples and kept the overall volume (actually got more volume).
*Edit--ok, I read it well enough

2) Clean deadlift - triples up to 100% x 3 (% of clean)
80, 90, 110

3) Push press - 3 x 5 - try to increase load from last week
85 kg
I can't add. I was going to start with 65 kg for 5x5. I could only do a triple. I recounted, and realized I had a couple extra 10s on there. I didn't feel so bad, so I went with triples.
* Same as above

4) Chins - 3 x max reps
false grip ring pullups w/20-lb. vest
10, 10, 8
I figured it would be better to get some strength work in than sets of 25-30.

5) Overhead sit-ups - 3 x 8 heavy (*did 8 x 3)
8 or 12 kg KB. Done on AbMat
I don't remember. They were small. And cute.

6) TGU variation
20 kg barbell + 24 kg KB, 1 each side
Barbell was in the "up" hand. I'm not sure why I did it, but it was heavy, unstable, and lots of fun.

Greg Everett
11-19-2007, 02:22 PM
1) Front squat - 80% x 3 x 5
90 kg x 5 x 3
I didn't read this very well. I upped the weight from last week and stopped at 3 reps, so I stayed with triples and kept the overall volume (actually got more volume).


It is supposed to be 5 sets of triples.

Gant Grimes
11-19-2007, 02:44 PM
It is supposed to be 5 sets of triples.

How bout that? I've been using SS notation (weight x reps x sets). I just read "Getting Started" and realized I had it backwards. That's why 3x3 and 5x5 works so well for dumbasses like me.

When in doubt, go lift something heavy.

---

Changed previous workouts to reflect proper notation.

Gant Grimes
11-20-2007, 09:30 PM
1) Muscle clean + tall clean - 1 + 1 x 5 sets - load that allows speed and tight technique
60 kg
First time to do tall cleans. I liked this combo.

2) Push jerk + split jerk - 1 + 1 x 3 sets- same loading as above
60 kg
Form is getting better on the jerks.

3) Overhead squat - work up to a heavy double
45 kg, 50, 55
I'm dividing Friday's workout into today and tomorrow so I can max Friday (since I may not be around a gym Saturday). This is heavier than I've ever gone in OHS.

4) "Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
4:46
Sucked. Slow.

Gant Grimes
11-22-2007, 06:33 AM
1) 3-position muscle snatch (high hang, hang, floor) - 3 x 3
40 kg
First time to do this one. Very helpful with form.

2) Back squat - 80% x 3 x 5
105 kg
My BS really sucks right now.

3) Snatch pull -
90% 3 x 3- 58.5, used 60 kg
95% 3 x 3- 61.75, used 62.5
100% 3 x 3- 65, used 66
These were good, too. I used a couple more pounds. I also didn't read--again--and did three sets of triples for each one (instead of just one set). It did seem to run a little long...

4) Rack jerk - heavy single
60, 80, 100, 102.5
Marginal improvement. I pressed it out a little with the left arm on the last attempt. Need to improve.

5) Bench press- ME single
225, 255, 265, 275, 285
I had no idea where to start since I don't bench outside of Lynne or Linda (i.e. every other month). I had to get a max number to benchmark a project I'm about to start.

6) "Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

8:54 PR by 35 seconds
I was pretty pleased with this, especially after the long workout. A couple guys from the gym joined me. A nice workout going into the rest day. I threw up on Rip's tree.

Gant Grimes
11-23-2007, 12:38 PM
[WOD 071013]

1) Snatch 1RM
60 kg, 65, 67.5
+2.5 kg
All were powersnatches. Still getting comfortable with it.

2) C&J 1RM
60 kg, 80, 92.5, 95
+5 kg
Power cleans. Maybe I'll grow a pair next week and get under one.

3) Back Squat 1RM
120, 135
+15 kg

4) 30 Muscle ups for time
7:51
Started strict. Ended kipping.

5) Tabata pullups
13, 11, 10, 9, 8, 8
Predictably, these were difficult right after MU's. Needed to get the work in, though.

Gant Grimes
11-26-2007, 08:00 PM
[following 071015)

1) Back squat - 83% x 3 x 5
120 kg
I was supposed to use 116, but I felt good.

2) Snatch Deadlift - work up to 110% x 3 x 3
80 kg
Supposed to use 74, but my snatch is pitifully light.

3) Push Press - 5 x 3 - try to increase the load from last week
85 kg
I used this weight for triples last week and kept it for 5s today. This is a 10 kg increase over my heaviest set of 5s two weeks ago.

4) Pull-ups - 3 x max reps
1 set of 40 pullups
I did a max set for Eugene's Birthday Pullup Challenge (CF). I did a few kipping pullups after that but didn't keep count.

5) Tabata body weight Bench Press (@ 190 lbs.)
10, 6, 4, 2, 2, 1
Starting a new Tabata project.

Gant Grimes
11-26-2007, 08:48 PM
Late night Tabata (to catch up for a missed Saturday)

Tab pushups
35, 20, 12, 11, 10, 10
The going is rough a couple hours after push presses and Tab BW BP. The high number is still interesting, though.

Tab squats
18, 18, 17, 17, 17, 16
Felt great after heavy back squat triples today. I haven't done Tab squats in two weeks. I felt a little slow.

Gant Grimes
11-27-2007, 07:33 PM
Skill work: First pull SN and Clean. Stef helped me a ton--grip, approach, and first pull--but I still suck a lot. Probably ten pulls on each exercise. She and Rip worked out the address, but I'm still weak and inflexible.

1) Muscle snatch + snatch balance - 2(1 + 1) x 5 - heaviest you can manage
50 kg, 50, 52.5, 55, 57.5

2) Power clean + jerk - work up to heaviest for the day; drop 15% for 2 more singles
60, 70, 80, 90, 100 (missed jerk), 80, 80
I was pretty tired by the time I got to 100, but I blame it on lack of balls, not lack of energy. Pitiful.

3) Weighted pullups
55, 90, 100, 105, 110, x-115, 105, 90
Missed at 115. Not all that close.

Tried the WOD section. Rip's dirty-ass bag of rocks was dusty as hell. I got through one round and stopped after choking on the minor dust storm.

Gant Grimes
11-28-2007, 01:04 PM
*CA WOD from 071017*

1) Front Squat – 83% x 3 x 5
90 kg, 95, 95, 95, 95

2) Clean pull – 95% x 3, 100% x 2, 105% x 2
95 kg, 100, 105
Weights are easy to figure out with a 10o kg clean.

3) Rack jerk behind the neck – work up to a heavy single
80, 90, x-105, x-105
I tried to set the weight back on my shoulders after 90. I missed and hurt my elbows. It got 105 up both times but wasn't quick enough under the bar.

4) "Jackie"
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)
8:52
I haven't done this since late July, but it was a 3 second PR. I need to work this one back in. The rows kick my ass (not to mention a lot of transition time).

Gant Grimes
12-01-2007, 06:41 PM
[yesterday- WOD from 071019]

1) Snatch balance work up to a heavy single
40, 50, 55, 60, 65

2) 2-position snatch floor, hang 60% x 4 sets
42.5

3) 2-position clean + push jerk floor, hang 60% x 3 sets
skipped this because of elbow and shoulder soreness

4) "Annie"
* Double-unders
* Sit-ups, AbMat
* 50-40-30-20 and 10 rep rounds; for time
12:52
DUs didn't start clicking until third set

Gant Grimes
12-01-2007, 06:46 PM
1) Snatch
60 kg, x-70, 70, x-72.5, 72.5
+5 kg PR; muscle snatched 70, power snatched the rest

2) Clean & Jerk
70 kg, 80, 90, x-100, 100, 102.5
+7.25 kg PR; still a power clean

3) Front squat
90 kg, 110, 115
PR by a whole hell of a lot

Gant Grimes
12-01-2007, 07:23 PM
1) Snatch
60 kg, x-70, 70, x-72.5, 72.5
+5 kg PR; muscle snatched 70, power snatched the rest

2) Clean & Jerk
70, 80, 90, x-100, 100, 102.5
+7.25 kg PR; still a power clean

3) Front squat
90 kg, 110, 115
PR by a whole hell of a lot

Yuen Sohn
12-02-2007, 11:36 AM
Congrats on 100+kg C&J and all your other PRs!

These workouts at Rip's sound like a hoot, seriously!
...A nice workout going into the rest day. I threw up on Rip's tree.

...Rip's dirty-ass bag of rocks was dusty as hell. I got through one round and stopped after choking on the minor dust storm.

Gant Grimes
12-03-2007, 12:11 PM
The workouts are certainly interesting, especially the ones on the weekend or later in the afternoon.

Last week of strength cycle.
[from CA WOD 071022]

1) Front squat - 85% x 3 x 5
100 kg
Supposed to be 97.75 kg, but I'm too lazy to find the fractionals.

2) Clean Pull - Work up to 105% x 1 - keep number of sets low on the way up
110 kg
Warm up 80x3, 100. The first pull is feeling more natural.

3) Push press - 5 x 1 - add weight from last week, but should be clear of struggle on any reps
90 kg
I couldn't lock the fifth rep out. Everything was good until then.

4) Tabata pullups
15, 12, 10, 9, 9, 9
These have gone down. Very disappointing.

5) Tabata wallball, 20#
9, 9, 8, 8, 4, 5
First time to do these. Not as painful as I thought. Speed is not the problem; accuracy and height are.

Gant Grimes
12-03-2007, 08:56 PM
PM workout

1) 2 hours Judo/JJ
Felt good to get back on the mat.

2) Tabata situps
15, 11, 11, 10, 10, 10

Gant Grimes
12-04-2007, 12:12 PM
Light OLY day (wildfire day at Catalyst Athletics 071023)

Burg w/u

1) Snatch, 5 light singles
40 kg

2) C&J, 5 light singles
50 kg
Worked first pull very well. Good speed and footwork on jerk.

3) "Chelsea"
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
Each min on the min for 30 min

This was my first Chelsea. I do a 24-round Cindy, but I haven't worked these exercises in a couple weeks (other than pullups). I kept the same pace throughout the workout, about 40-42 seconds per round, and finished just as I started. I didn't do any extra rounds because I didn't want to overwork myself going into this weekend (and my hands were starting to shred), but 30 was pretty easy.

Gant Grimes
12-06-2007, 07:53 AM
Took it easy. Meet on Saturday.

warmed up w/50 med ball GHD situp/throws

1) Power snatch - work up to a moderately difficult double and stay for 3 sets
60 kg

2) Power clean + jerk - same as power snatch
70 kg

3) Front squat - take up to med/heavy single - NOT a max effort
235 lbs.

4) Tried a few big-ass pullups (or whatever they're called). Showed some guys how to do Muscle-Ups. Walked around and talked trash for 30 minutes.

Gant Grimes
12-09-2007, 02:12 PM
[Friday's workout]

Light warmup for Saturday meet.

1) Snatch, 3 singles @ 60%
40 kg

2) C&J, same
60 kg

Somehow I tweaked my back during this. Spent the rest of the day with heat, foam roll, and stretching.

Gant Grimes
12-09-2007, 02:18 PM
[Saturday]

Rick James Memorial Open

warmed up with some CF guys in the gym: 1000m row, 40 GHD situps + med ball throws (12#), and ~100 pullups (a surprisingly good, comprehensive warmup)

SNATCH
65
70
75

C&J
90
97
105

I was pretty pleased to go 6-for-6 in my first meet. Bobby, Stef, Josh, and Dr. Kilgore provided good advice about warmups, opening, and jumps. I tried for an 80 kg snatch in the main room when it was over, but I pressed it out. As usual, I did power snatches and power cleans. It was a good time.

Gant Grimes
12-09-2007, 02:27 PM
End of 4-week strength cycle

Before program
Snatch: 55 kg
Clean: ???
Jerk: Never performed

End of Week 1
071118
Snatch: 65 kg
C&J: 90 kg

End of Week 4
071208
Snatch: 75 kg
C&J: 105 kg

Troy Archie
12-09-2007, 10:15 PM
Awesomeness. What weight class were you competing in and what was your Sinclair?

Gant Grimes
12-10-2007, 01:56 PM
Troy, I read your thread, as well. Congrats. It was fun, and I was just happy to get my lifts in. I competed in 94 kg. I weighed in at 87 kg; I didn't want to sacrifice any more to get in 85 kg.

I didn't know what Sinclair was until I googled it. I'm too new to the sport to do well enough and too stupid to figure it all out. I weighed 87 kg, snatched 75 kg, and C&J'd 105. It was good bull.

My technique was extremely raw, but it gets better every session. It might even be worth a damn in 18 months or so. My first lift was actually a muscle snatch. The rest were power versions (I don't have the cods to get under the bar yet). Here are my third attempts:

75 kg snatch (http://s89.photobucket.com/albums/k216/gantgrimes/?action=view&current=Snatch75.flv)

80 kg snatch (http://s89.photobucket.com/albums/k216/gantgrimes/?action=view&current=Snatch80pressout.flv) (tried it in big room...pressed it out, would've been red-lighted)

105 kg C&J (http://s89.photobucket.com/albums/k216/gantgrimes/?action=view&current=CJ105.flv)

Gant Grimes
12-10-2007, 02:02 PM
Starting Bulgarian Cycle

1) Snatch - work up to 75% X 1 X 5
57.5 kg
Added +1 OHS to each rep to get used to getting down.

2) Clean & jerk - work up to 75% x 1 x 5
78.5 kg

3) Front squat - work up to 75% x 2 x 3
87.25 kg

4) Tabata 95#thrusters/pullups
Thrusters 9, 6, 4, 5, 4, 5
Pullups 12, 9, 8, 7, 7, 8
Alternating, 12 rounds [6 minutes] total

Gant Grimes
12-11-2007, 12:37 PM
Took a CrossFit day (which Tuesdays will probably be)

1) "Angie"
100 pullups
100 pushups
100 situps
100 squats
for time
15:24
PR by a good bit. Situps were done with feet anchored.

2) Tabata BW bench press (@192)
8, 5, 4, 1, 1, 2
This really sucks after Angie. Hell, it really sucks anyway.

3) 2 3-minute rounds on heavy bag.
R1: jabs, crosses, combos: 30 sec punch-outs
R2: hooks, combos: 30 sec punch-outs

Gant Grimes
12-12-2007, 12:38 PM
1) Snatch 85% x 1 x 4
65 kg x 1 x 5
70 kg x 1 x 2
I felt good and got down on my snatches. Added an extra set at 85% and a couple heavier sets.

2) C&J 85% x 1 x 4
90 kg x 1 x 4
80 kg x 2 x 1
Felt good again. Dropped to 80 and picked up a double.

3) Box squats
100 kg x 2 x 8

4) "JT"
HSPU
Ring Dips
Pushups
21-15-9
17:42
A little rough after snatches and Angie the day before. A good finish.

This was also my first attempt at IF. My last meal was 6 pm last night, and I worked out at noon. I had a pre-workout shot of milk, protein, and olive oil. I was surprised that there was little to no drop off in performance.

Gant Grimes
12-14-2007, 12:38 PM
*last night*

Judo/JJ for 2 hours.

*today* (CA WOD from 071102)

1) Snatch - 80% x 1 x 3
60 kg

2) Clean & Jerk - 80% x 1 x 2
84.6

3) "Michael"
* Run 800 meters
* 50 Back Extensions
* 50 GHD Sit-ups
3 rounds for time
27:37

Today was rough. I had to do Judo on my rest day, which was a complete ass-kicking. Both shoulders were out of place today, but it wasn't that heavy.

Caught up on "Michael" from a couple weeks ago. Did the sit-ups and back extensions out of order. First time to do GHD situps. It took forever.

Gant Grimes
12-15-2007, 08:11 AM
1) Snatch 90% x 1 x 3
warmup 60, 65, 70
70, 70, 72.5

2) C&J 90% x 1 x 3
warmup 60, 80, 82.5
92.5, 92.5, 92.5

3) FS 90% x 2 x 3
warmup 60, 80, 100
1101, 110, 110

4) Tabata wallball, 20#
9, 8, 8, 9, 8, 6
Missed one in the second, one in the fifth, and one or two in the sixth.

Gant Grimes
12-17-2007, 02:07 PM
2nd week Bulgarian cycle

1) snatch 85%
65 kg x 1 x 4

2) C&J 85%
90 kg x 1 x 4

This workout sucked. I drove what would've been my best jerk directly into my jaw. A couple sets later, I caught it and fell backwards. I went one way; the bar went the other. One of those days.

I left the front squats out because I have Judo tonight, and my right glute was already hurting. WTF.

Gant Grimes
12-18-2007, 09:11 AM
*last night*

Judo/BJJ

Threw for an hour and rolled for an hour.

Taking today off.

Gant Grimes
12-20-2007, 01:24 PM
This turned out to be a crappy week. On Monday, after jacking my jaw on a jerk, falling off the platform, and stumbling around the gym, I left with a slightly tweaked right glute. I had Judo that evening. No problem; I'd just favor my right side and practice what I could. Well, we spent the first hour doing hip throws and carries (hard on the glutes) and the second hour doing BJJ (requiring flexiblity--hard on a tweaked glute). I ended up with compensatory injuries to my right ham, knee, and ankle.

*yesterday*

Rehab day

Did some prehab stuff on the Swiss ball for my sorry weak-ass external rotators followed by some face pulls. I rowed 1K before, 1K after, rode the bike, and stretched. Woo-hoo.

I couldn't do any pullups because, for some odd reason, my left forearm hurt like hell. WTF?

*today*

Felt better. Got in a good warmup. All pullups will be dead-hang, supinated grip.

Lying face pulls 3 x 10 reps
Snatch deadlift 60 kg x 3 x 5 reps

Row 5K
23:18

I don't know what to attribute this to--OLY program, Judo, not taking a rest week in the last 10 months, sucking in general...There was no gradual wear and tear, just an abrupt breakdown. I'm going to do CF next week with some light OLY work. I'll probably start the second strength cycle on Dec. 31 and try to get this thing back on track.

Garrett Smith
12-20-2007, 02:04 PM
Gant, sounds like you're getting into overreaching. Have you thought about really backing off, even if just for a week?

Gant Grimes
12-20-2007, 02:23 PM
I'm definitely backing off. It's weird in that I usually feel the effects of overtraining coming on. This time they just hit.

I'll get a little work in tomorrow, take a couple days off, and do 3-4 days of light work next week to keep the blood moving.

Gant Grimes
12-31-2007, 05:28 PM
*last Saturday*

Traveller's workout

* run up and down stairs 5 times
* 8 kg KB, TGU --> snatch --> OHS, 5 times each side
* 20 power pushups on KB (alternating hands) (or whatever they're called)

3 rounds

*last Monday*

100 burpees for time

18:54

Went for 85%, but it still sucked.


**Took week off to recover**

Gant Grimes
12-31-2007, 05:28 PM
Grace

as rx'd

8:58

This was my first Grace. I scaled down the intensity coming off a long week of nothing, but it still got the blood flowing. Everything held up with no injuries.

Gant Grimes
01-01-2008, 06:23 PM
CFT

1) BS
130 kg, 140, 145

2) Press
80 kg, 82.5x, 82.5x

3) DL
165 kg, 175x, 175x

Total
390 kg/ 858 lbs.

Wow, happy ****ing New Year, a CFT 126 pounds LESS than what I did last June. That's what happens when you don't work the principle exercises, take a week off from training, and eat crap. Wow.

4) Pullups, dead hang, supinated grip
3 x 10

5) Tire flips and sled drags to regain some manliness. It didn't work.

Gant Grimes
01-02-2008, 01:07 PM
Jump rope, shoulder and hip prehab

1) Movement drills
* side to side
* 4 hurdle drills
* box jumps 40" x 5

2) 5 rounds of:
* Snatch squat + 10 OHS @ 65#
* Snatch squat + 10 OHS @ 65#
* 15 pullups

16:33

Still not myself after a week of no exercise and poisoning my body. The metcon didn't go so well after an 18 hour fast, either.

I decided to do this after reading about Jolie in the CFJ and watching this workout with her, Annie, and Eva. They whipped my ass.

*18 hour fast

Gant Grimes
01-04-2008, 01:18 PM
After almost 3 weeks of sucking, I finally feel like myself again.

1) 30 Muscle-ups for time
7:57
6 seconds off PR

2) "Annie"
50-40-30-20-10
Double-unders
AbMat situps
13:52
60 seconds off PR (?). The DUs were humming. The situps sucked.

*yesterday 18 hour fast
*today 15 hour fast

As far as coming back...the training caught up the week before Christmas. I took a week off and ate like crap the week after. This week I started a Paleo/Zonish IF program that emphasized fat adaptation. I was hungry and felt like crap until yesterday afternoon. The hunger vanished, and I just felt...good.

I'm going to insert CrossFit days back into the program and scale back on the CA WOD. Daily OLY work stresses my shoulders and elbows too much with Judo added back in. I also feel better doing WOD. We'll see where it goes.

Gant Grimes
01-05-2008, 05:16 PM
1) Randori for 40 minutes until we got kicked out by a birthday party

2) power snatch
50 kg x 6 x 3

3) clean pull
70 kg x 6 x 3

4) Tabata Something Else
pull: 11, 11, 10, 10, 9, 9, 8, 8
push: 12, 12, 10, 7, 7, 7, 7, 6
sit: 9, 9, 8, 8, 8, 7, 7, 7
squat: 12, 12, 12, 11, 10, 9, 9, 12

Total: 284

Holy hell, this sucked. Sure, I was a bit tired from previous activities, but...damn. I'm starting weekly Tabata again starting Monday. This was absolutely awful.

Compare to 10/25
Pullups:12, 12, 12, 12, 11, 10, 10, 8= 87
Pushups:16, 16, 16, 14, 12, 12, 10, 13= 109
Situps: 10, 10, 10, 10, 10, 10, 9, 9= 78
Squats:16, 15, 15, 14, 14, 14, 14, 17= 119
TOTAL: 393

Gant Grimes
01-07-2008, 12:29 PM
1) 15 reps 135# deadlift
15 pushups

10 rounds for time

18:02

This was a nice one. I was through five rounds at 5:59 and was figuring on a good time. I still have a lot of metcon I need to regain.

2) 4 x 10 pullups (dead hang, sup grip)

Gant Grimes
01-08-2008, 01:39 PM
Last night
1 hour Judo, 1 hour JJ (mat work)

***

Today- a quick one

1) Snatch
70 kg x 1 x 8

2) "Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

10 rounds

This was my first Mary. Very fun.

Gant Grimes
01-10-2008, 12:36 PM
Still sore from "Mary." A little sluggish from the morning fast.

1) hang power snatch
40 kg x 6 x 1
45 kg x 6 x 2

2) muscle clean + tall clean, 1+1x5
60 kg

3) snatch deadlift
100 kg x 3 x 3

4) "JT"
*HSPU
*ring dips
*pushups
21-15-9
12:39

5) Tabata pullups
15, 10, 9, 8, 7, 7

_____________________
For anyone wondering, yes, I have taken a different direction from the straight CA WOD. Since starting Judo again, the stress on my shoulders and elbows on top of OLY lifting five days a week was too great. My conditioning had also dropped off, and I didn't want that.

I have gone back to a high-volume CF-style routine with added strength and OLY training. I'll do one day of OLY-technique work + CF, one day of CA WOD + CF, and one day of ball-busting OLY/strength work. On the other days I'll do one or two WOD. And I'm definitely adding Tabata work back in.

This is all interesting since I'm adding IF to the mix. Let the black-boxing continue.

Gant Grimes
01-11-2008, 12:39 PM
rope w/u + movement drills

1) jump rope pre-sprint conditioning, alt foot
3 x 50 (30 sec rest): 30 sec, 34, 37
2 x 75 (45):1:05, 1:10 dropped rope once on each round
1 x 100: 1:40 2 drops

2) box jumps @ 37.5"
5 x 2 jumps touch and go

3) "Michael"
*800m
*50 GHD back ext
*50 GHD situps
26:34

PR. Best time since switching to GHD.
800s: 3:43, 4:19, 4:35

Gant Grimes
01-12-2008, 02:36 PM
Tweaked the right glute yesterday. Very sore. Did power versions of the OLY lifts today.

1) power snatch-- up to heavy single
40, 50, 60, 65, 70, 75, 80x, 80x, 80x, 80x

2) power clean & jerk-- up to heavy single
40, 70, 90, 95, 100x

3) push jerk-- up to heavy single
40x3, 60x3, 80, 90

4) TGU
24kg x 3 x 1 each side

This is the end of a pretty good week.

Gant Grimes
01-14-2008, 12:20 PM
Started Diane. After reeling off 21 DLs, I attempted HSPU and...nothing. I didn't warm up shoulders at all, which can be ugly for me. So I finished DL.

Deadlifts
225 x 21
308 x 3
352 x 3
374 x 1

Calves are still sore from Friday's jump rope workout, hips are still hurting from Saturday's excessive snatching beyond my ability, and my liver is still hurting from what I did to myself after the Cowboys lost.

Gant Grimes
01-14-2008, 08:40 PM
PM: Judo/JJ

Progressive pullups, dead hang +25 lbs.
10 rounds

Gant Grimes
01-15-2008, 01:10 PM
1) Filthy Fifty
28:18
PR by a lot!

2) Muscle-ups
3x5 sets
Consecutive triples

Troy Archie
01-15-2008, 05:13 PM
So are you pretty much following the CF WOD now with some mods? What are your general goals? What are your ending thoughts and opinion of Oly-lifting?

Gant Grimes
01-16-2008, 07:20 AM
Troy, first of all, I have no ending thoughts on Olympic lifting as I have just begun the pursuit.

This week's training was a little different because I blasted myself so bad on Saturday (1 snatch max and 4 attempts over 100%). The jump rope last week probably didn't help, either. Whatever it was, I couldn't move laterally without my hips screaming at me. The only thing I could do in Judo was choke people and help with drills. I did the Fifty yesterday because none of the movements are that stressful.

I posted some of my plans in post #49. Basically, I started Judo/Jiujutsu again. My shoulders, elbows, and knees cannot take the stress of 5-days a week of OLY on top of grappling. If I scale down to 2-3 OLY workouts a week, I'll be fine.

Bottom line, I love doing both, and both have their place in my training program. I can handle the volume of OLY+CF without a problem; I just can't handle the stress on my joints. We'll see where it goes from here.

Gant Grimes
01-16-2008, 12:55 PM
Feeling the Fifty from yesterday.

1) snatch balance + 2 OHS
40 kg x 5 sets
OHS is my worst exercise. It's the main reason I power snatch (the other reason being that I have no balls). I'm going to start light, bury each rep, and try linear progression until it stops.

2) split jerks, 50% x 3 x 3, light, practice form
50 kg

3) split jerks, singles up to 90%
50, 60, 70, 77.5, 90

4) back squats, A2A, 3 x 3
100, 105, 105
Same as above. I was squatting 350# for triples last summer, so this is unacceptable. I'm going to squat every week and see where linear progression takes me.

5) 5K row
24:12
I think this is a PR even though it still kinda sucks.

Gant Grimes
01-17-2008, 01:20 PM
w/u + front lever practice

"Lynne"

5 rds of max BW BP and max pullups
18/32
15/30
10/24
9/22
8/23

191

This has become one of the top 3 most painful workouts.

Gant Grimes
01-21-2008, 02:10 PM
(Saturday)

Tabata before leaving town

pushups
21, 15, 11, 10, 10, 10
Very painful after "Lynne."

situps
13, 12, 10, 10, 8, 8

squats
20, 16, 14, 14, 14, 15

Gant Grimes
01-21-2008, 02:16 PM
1) tall snatch + hang power snatch, 1+1x5
45 kg
First time to do tall snatch. Kept the weight light but still felt like I used some hip.

2) deadlift + box jumps, 3 sets of 2 deadlifts followed by 3 box jumps
334 kg, 37.5" box

3) short "Nancy"
3 rounds of:
*15 OHS @ 95#
*500m row
15:17
Had to abbreviate the workout. Subbed rows for runs, so time was even worse.

Derek Simonds
01-22-2008, 06:55 AM
I posted some of my plans in post #49. Basically, I started Judo/Jiujutsu again. My shoulders, elbows, and knees cannot take the stress of 5-days a week of OLY on top of grappling. If I scale down to 2-3 OLY workouts a week, I'll be fine.

Bottom line, I love doing both, and both have their place in my training program. I can handle the volume of OLY+CF without a problem; I just can't handle the stress on my joints. We'll see where it goes from here.

I am in a similar situation. I have a BJJ tournament that I am planning on doing 4/12. I talked with Greg about it at the seminar and as of right now my plan is to do the CA WOD as rx'ed through the end of February (which would be the end of the next strength cycle) and then drop the O/Lifts to 2 days a week and totally focus on fight prep met con work.

For my BJJ training I am going to do 3 to 4 sessions a week with a private every 2 weeks. If I am feeling under recovered then I will drop a lifting session as required. I am confident that I will be able to make it through the next 5 weeks.

I will say that I believe that the O/Lifts are a perfect compliment to BJJ / Judo as so much of the power you need is generated through the hips. I will be following your log with interest for details.

Gant Grimes
01-22-2008, 01:22 PM
Derek, I look forward to seeing your progress, as well.

I didn't realize how much balance I require in my training. It was hard O-lifting every day and watching some of the good CF workouts pass me by. I'm like a dog chasing a car with those things. As it stands, I plan to keep 3 days of OLY in my program (2 days OLY+CF, 1 day hardcore OLY). I'm also dedicating a day to gymnastics and tabata work. It may be wishful thinking, but it's something I look forward to.

Last week I reduced my fast days from 18 to 16 hours, so I can get a late breakfast. I added fruit back into breakfast (instead of the fat substitution), and I'm getting my performance back to where it was last fall.

It's a lot to play with, but I feel better than I have in weeks. We'll see where it goes from here.

Gant Grimes
01-22-2008, 01:23 PM
1) 3 sets of
315# DL x 3 + 39.75" x 1

2) cross pullouts, seated with large band
5 sets x 3
After reading Steven's article again, I'm going to give this a go. A year is very optimistic. I'll do standing pullouts when I get the rings rigged properly. Seated was actually nice today because I got to feel the cross with my shoulders rolled forward and locked into place.

3) CF WOD
20 minutes of:
*5 HSPU
*10 L-pullups
*15 walking lunges
10 rounds + 5 HSPU
My L-pullups suck.

Gant Grimes
01-24-2008, 01:35 PM
1) snatch up to max for the day
40, 50, 60, 65, 70, 75x, 75x, 72.5
Moved grip out ~3 inches on each side (to the end of the bar). This was very different today, but it's a good long term move because I OHS better this way.

2) CJ up to max for the day
40, 60, 80, 90, 95, 100x, 100
Disappointing.

3) BS
100x3x5
I'm starting over. No belt. Try to sit on my ankles on every lift. Go up 5 kg per week.

4) Ring pullups
3x10

I'm getting back to some strength lifts. Things have been a little out there since before Christmas. I'm going to spend the next few months on OLY, strength, and gymnastics in addition to CF.

We have an OLY meet at the gym in March, "666." Going 6-for-6 with PRs in each earns you a 6-pack. Can't pass that up. I'm going to OLY 3 days a week, squat 3 days a week, deadlift twice a week, and CF the rest of the time. Sounds easy, doesn't it?

Steven Low
01-24-2008, 08:16 PM
FYI since you're used to the programming here being rep:sets.

I wrote all my programming in that article as sets:reps. Just so you know... 3 sets of 5 reps... and so on. :p

I'm pretty sure I made a note of that or told Greg to make a note of that, but it may have not gotten in the final product! o_O

Gant Grimes
01-25-2008, 08:27 AM
Steven, thanks for the note. I realized that after reading the progression a few times. I did 5 sets of 3 reps as a break-in. The real program starts next week.

Gant Grimes
01-25-2008, 08:34 AM
*last night*

2 hours Judo with Ray Silverstrand Sensei, visiting Rokudan. Awesome!

Gant Grimes
01-25-2008, 12:02 PM
1) snatch
45kg x 5 reps
50 x 5
55 x 5
57.25 x 1
60 x 1
62.5 x 1
65 x 1
67.5 x 1
70 x 1

2) "Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
13:18
Rounds were 3:58, 5:22, 3:57. I really p***** out on squats and MUs in round 2. Banged out 5 consecutive MUs in rd 3, which is a PR for me.

Gant Grimes
01-28-2008, 01:03 PM
1) snatch
5s:47.5, 52.5, 57.5
1s: 62.5, 62.5, 65, 67.5, 70, 72.5
Clerical error. Should've started with 60.

2) C&J
5s:75, 80, 85
1s:87.5, 90, 92.5, 95, 97.5, 100

3) Front squats
80 x 5 x 3
I didn't know what to pick for 5s. This was an easy starting weight, but it will catch up soon enough.

Gant Grimes
01-29-2008, 12:09 PM
1) deadlift x 1 + 40" box jump x 3
365, 375, 385

2) "Mary"
8 rds + 5 HSPU
I was completely worn out after 10 minutes. HSPU went well, but the pullups and one-legged squats were drudgery. Form is improving on one-legged squats though.

Gant Grimes
01-30-2008, 11:59 AM
1) "Grace"
* 135# C&J, 30 reps for time
4:34
PR by 4:24

2) "Annie"
* Double-unders
* Sit-ups (AbMat)
50-40-30-20 and 10 rep rounds; for time
9:37
PR by 4:15

I've been back on the Zone for a week, mostly Paleo, and I've about got my meal timing figure out. :)

Leo Soubbotine
01-30-2008, 12:07 PM
Is 9:37 pr for annie by 4+ minutes or 4:15 is the PR, and 9:37 is today's result?

Gant Grimes
01-30-2008, 12:37 PM
I changed it to make more sense. If I could do a 4-minute Annie, I'd take over my own country. Or change my name to OPT.

Leo Soubbotine
01-30-2008, 02:18 PM
I think 4 min annie is possible.
Love how OPT has his name on the front of the shirt and Crossfit on the back.

Once you hit a sub 3 Grace it becomes 0 fun - just too quick.

Gant Grimes
01-30-2008, 08:31 PM
I do my Annie on the AbMat. I'll switch to GHD soon, so 4 min. would be tough (situps are my limiting factor, not DUs).

I saw your time in Grace. Very solid. That was only my second time to do it, and I didn't know how to manage it. I got the first ten done in 58 sec. After I get another look at her, I'll go for sub-3.

Derek Simonds
01-31-2008, 03:41 AM
You are both F'ing studs. I was doing the math on Grace and planned on going for a sub 10 minute ;). of course that would be some kind of PR.

Seriously that's 1 c&j every 6 seconds for a 3 minute. Nice!

Leo Soubbotine
01-31-2008, 05:27 AM
Gant - that was my second grace too! Clocked in at 4:02 first time around.

150 GHD situps is bad ass. I only did it a few times during Michael - my quads almost gave out last time :D

I'll do Annie next time without abmat to clock in sub 5 hopefully.

Gant Grimes
01-31-2008, 06:59 AM
Get that on tape, Leo. I switched to GHDs two Michaels ago. It completely changes the complexion of the workout; the legs never get a break. GHD back/sit took my Michael from 17 to 26 or so minutes, but it's worth it.

I don't do situps well because they hurt my tailbone. 150 AbMat situps makes me feel like I've been in a federal prison.

It's nice to get back into things. I spent too much of December and January messing with my program, my diet, and meal timing. I was lost at sea, and my metcon is still pretty bad. I'm finally back to Zone/Paleo-ish with some IF sprinkled in. Thankfully she took me back; I'll never cheat on her again.

The only downside is I'll probably drop into the 85 kg class; that will add another couple months to 300 overhead.

I started ZMA this week, too. The dreams kicked in last night. Tom Cruise and Scientologists were trying to get me into their secret chambers. It was a cross between that weird party from "Eyes Wide Shut" and the blood god scene from "Blade."

Derek Simonds
01-31-2008, 08:09 AM
I started ZMA this week, too. The dreams kicked in last night. Tom Cruise and Scientologists were trying to get me into their secret chambers. It was a cross between that weird party from "Eyes Wide Shut" and the blood god scene from "Blade."

My dream scene is always the opening at the underground dance.

Gant Grimes
01-31-2008, 10:36 AM
My dream scene is always the opening at the underground dance.

Awesome. If I dream about Blade every night, that will be fine.

Gant Grimes
02-01-2008, 12:46 PM
Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

TWO rounds, due to time constraints.
11:39

Gant Grimes
02-04-2008, 12:40 PM
1) snatch
5s
50, 55, 60
1s
62.5, 65, 67.5, 70, 72.5, 75, 77.5*
PR by 2.5 kg.
I was surprised because I felt lethargic coming in. I overindulged this weekend, and I had blood drawn this morning. A pleasant surprise.

2) CJ
5s
77.5, 82.5, 87.5
1s
90, 92.5, 95, 80, 60
Pressed out 95, so I backed off.

3) OHS
50x3x3
Yeah, my OHS is that weak.

Gant Grimes
02-05-2008, 12:24 PM
1) back squat, 5 triples, progressive
100, 120, 130, 135, 137.5
I think this is the most I've squatted since I lost the belt and starting tea-bagging the platform. The lower numbers still play with me head, but it's paid off in other exercises.

2) ring puhsups
10 kg x 3 sets x 6

3) row 500m x 5, 2 minutes rest in between
1:48, 1:56, 1:55, 1:56, 1:53
I did this in lieu of a 5K row, and I liked it. Next time I'll shoot for sub-1:55 each interval.

*Increasing to 22 blocks from 21. To hell with the 85kg class. My body wants a couple more pounds and a few more calories.

**What the hell? I just checked the times for the C2 and realize I suck. That can't happen. Time to watch some rowing videos.

Gant Grimes
02-07-2008, 01:16 PM
1) push jerks, 7 triples
60, 70, 75, 80, 82.5, 85, 90
Not a good day. Kids have the flu, and I've been painting the past few days. Still, the iron went up.

2) light RDL (to stretch my aching back)
100x3x3 reps
120x1x3 reps
140x1x3 reps

Gant Grimes
02-11-2008, 12:50 PM
1) ohs
50x3x3

2) ring dips
25#x3x3

3) DL
325#x1x5

4) wod
2 rounds of
*10 KB snatch 16kg, right
*10 KB snatch 16kg, left
*10 box jump, 31"
3:44
Would've done 3 rounds, but my hands were wearing, and I didn't want to rip anything.

Gant Grimes
02-12-2008, 05:30 PM
"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

14 rounds

20 hour fast=good. Pre-workout pizza=not as good.

Gant Grimes
02-13-2008, 02:01 PM
1) muscle clean + tall clean, stay light work on form [1+1]
40 kg x 5

2) muscle snatch + snatch balance, work to heavy single
40, 42.5, 45, 47.5, 50, 52.5, 55, 57.5, 60, 62.5 [1+1]
This was pretty good for my OHS.

3) clean + hang power clean + 2 presses
50, 55, 60, 65, 70, 75
I needed to work on my standing press but didn't want to give up an OLY session.

4) "Ryan"
35 kg x 75 reps
10:29
Had to use the woman's bar on this. Formed a new blister and ripped it right off. RIP, Officer Simmons.

Gant Grimes
02-15-2008, 01:03 PM
Fran
4:43
Not as fast as previous efforts but good enough, all things considered (sick kids, no sleep, moving, etc. I felt every damn rep in this one. I'm pretty sure I fell asleep on the floor.

Gant Grimes
02-18-2008, 01:00 PM
Saturday night:

1) snatch doubles
40, 50, 60, 65, 65, 65

2) jerk, stay light work on form, doubles
60x5

This was an abbreviated workout. I had been moving most of the weekend, and I had my son with me. He like rings and deadlifts.

Gant Grimes
02-18-2008, 01:01 PM
1) cross pullouts
5x5

2) OHS
52.5x5x5
Good. Go up another 2.5 next week.

3) pullups
50#x3x5

4) ring dips
25#x3x5
Stay at this weight next time. Eliminate swing. Need stronger lockout.

5) TGU
16 (or 20) x 5 x each hand

6) "Annie"
Aborted. Cut too damn much length off my rope.

Gant Grimes
02-19-2008, 12:08 PM
1) power clean + hang clean + 5 presses
60 x 3 sets x (1+1+5)

2) front squats
85x 3 sets x5
Next: +5

3) snatch DL, straps
100x 1 set x 6
This was lighter than I expected. I intended to do 5. Next: +10 for 5.

4) 5k row
8:45

Gant Grimes
02-20-2008, 12:24 PM
Nice weather today.

*tire flips w/big tire
*sledge (medium), each hand
*pullups
21-15-9

11:12

Gant Grimes
02-21-2008, 12:51 PM
BW 192 today

1) snatch, work up to heavy single
60, 65, 70, 75x, 75, 80
PR by 2.5 kg. Wasn't expecting this today. I was just warming up for HCs.

2) hang cleans, 7 triples
80, 90, 92.5, 95, 92.5, 92.5, 95
I feel like I got in a fight. I hadn't spent much time with these coming in, and, since my pull exceeds my squat, these were barrels of fun. Shrugging the bar into my throat and falling down on the platform was probably the highlight of the day.

3) deadlift, heavy set of 5
160 kg (352.7 lbs.)
It's a shame to get all warmed up from cleans and not do some heavy deadlifts.

4) Tab pullups
12, 10, 8, 7, 6, 5
I underestimated the difficulty of doing these after pulling all day.

Leo Soubbotine
02-21-2008, 01:07 PM
Nice work man. Your snatch PR is 2.5 kg behind mine. I better get stronger!

Was neat to see Annie in sub-5 on mainpage. Tried it two days ago and got 6:32 @ 221 lbs after some pulls and squats. I'm gonna get Speal one day :D

Gant Grimes
02-23-2008, 09:22 PM
Yeah, it was nice to see Speal do that. I need to get better at situps, get under 8, then make my run at it.

The snatch was a nice surprise. It was still 100% power snatch, but my OHS is at least getting in the neighborhood now.

Gant Grimes
02-23-2008, 09:23 PM
Thurs: Judo/JJ

Fri: rest

Saturday am:
Four rounds for time of:
Run 400 meters
50 Squats
13:45
400: 1:35, 1:58, 2:01, 2:16
squats: 1:26, 1:26, 1:45, 1:15
Need to work on squats. Badly.

Saturday pm (12 hours later)
Tabata
pushups
20, 17, 12, 10, 11, 10
situps
13, 10, 9, 9, 10, 9
squats
18, 17, 16, 16, 15, 15
I was terribly sore going into this. My legs were obviously blasted from this morning, but my chest was very sore as well. Gonna get back on the weekly Tab schedule.

Troy Archie
02-24-2008, 07:00 PM
Gant, what were your squat, DL and press numbers when you started crossfitting after your SS/ME work? Just general curiosity.

Gant Grimes
02-24-2008, 10:12 PM
Gant, what were your squat, DL and press numbers when you started crossfitting after your SS/ME work? Just general curiosity.

Without looking back, my numbers last summer were around 385 BS, 195 press, 435 DL. I started last February after an 8 year layoff from the weights. My numbers were pitiful in the beginning. I spent about five months of CF/SS/ME with a month of dedicated SS in there. I trained hard, and my dining habits resembled Sherman's march to the sea (bastard). I weighed about 215 and apparently had good muscle memory.

I lost a lot of that when I went pure CF. I got back on the horse last month to get some self-respect back. Now I'm probably doing 330 BS, 190 press, 410 DL at 190. After a steady diet of squats and DLs, I expect to hit 1100 CFT by late summer.

Currently, I go entirely by feel so I don't burn out mentally (too much CF) or mentally (too much strength). I get some strength work, OLY work, and 4-6 WOD in there on top of Judo/JJ. If I feel like I need some extra, I go for it. If I feel like resting, I do that. too. I'm not as strong or fit as I might otherwise be, but I'm in my happy place.

http://data-allocine.blogomaniac.fr/mdata/7/6/2/Z20060116173234423657267/img/hapygilmore_main.jpg

Troy Archie
02-25-2008, 06:02 AM
That was inspirational, thanks.

Gant Grimes
02-25-2008, 12:32 PM
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
47:57
First round 6:58. Went to hell after that.

Gant Grimes
02-26-2008, 12:41 PM
Last night: 2 hours Judo/JJ

Shoulders and legs were fried from "Eva" yesterday. Elbows were no picnic either, thanks to an hour of arm bars.

1) Press 5 sets x1: 70, 75, 80, 82.5x, 75, 77.5
Push press 5x3: 75, 75, 77.5, 80, 82.5
Push jerk 5x5: 75, 77.5, 75, 75, 85

I'd had it halfway through push presses. My legs weren't explosive at all for push jerks. I stayed low on sets 3 and 4 so I could make a run on my last set.

2) 3 rounds of:
* 20 slam ball, 8#
* 20 GHD situps w/6# med ball
5:21

Made this one up on the fly to get my frame stretched out and my shoulders pulled back. A heavier slam ball would've been nice.

Allen Yeh
02-27-2008, 02:59 AM
"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
47:57
First round 6:58. Went to hell after that.

Wow that's a killer, I saw that on the mainpage and thought "So Eva is Helen on crack...."

Gant Grimes
02-27-2008, 12:08 PM
Allen, "Eva" was the worst WOD I've done. It was mentally and physically more difficult than Linda. I'm not good at 800s, either. A very fun, formidable workout.

Gant Grimes
02-28-2008, 01:09 PM
"Lynne" @ 187

Five rounds for max reps of:
Body weight bench press
Pull-ups

16/30
15/30
13/28
12/28
9/20

Total = 201

65 bench
136 pullups

Finally broke 200. 10 rep PR from Jan 17.

Leo Soubbotine
02-29-2008, 07:13 AM
Gant - that was not a pretty workout. Didn't enjoy it - I don't get a kick out of long boring wod's. But it was pretty neat however. Good training for Southeast CF challenges.

Gant Grimes
02-29-2008, 02:06 PM
It was not fun at all, but I like those when they come up. You'll probably like the WOD I did today.

1) snatch, work up to heavy single
40, 50, 60, 70, 75
Power snatches, as usual.

2) C&J, work up to heavy single
60, 70, 80, 100, 110x, 110x
Power cleans. 100 was surprisingly easy, so I tried for a new PR while I had some gas in the tank (PR 105).

3) 3 rounds of:
* 20 KB swings, 2 pood
* 15 pushups
* 10 pullups
5:52

1:35, 2:08, 2:09
I made up this workout for tomorrow's class. I wanted to test drive it first. A nice, fast session. Ideally this would all be unbroken, but some OLY fatigue held up the swings.

Derek Simonds
02-29-2008, 03:23 PM
I like that met-con a lot.

Gant Grimes
03-02-2008, 10:11 PM
I like it too, Derek. I'll like it better when I'm not such a wuss with the 2-pood KBs. I'm going to give it another look in a couple weeks when I haven't been lifting for an hour or so. This one should be a sub-4 WOD.

*Saturday*

A.M. class- lots of pullups, KBs, and ring work

1) back squat, 5x3
100, 110, 120, 130, 135
This felt heavy from the start. I think six days in a row was pushing it.

2) deadlift, heavy triple
170
I wanted five, but it was not meant to be.

3) Tab situps (chair, feet anchored)
16, 14, 11, 10, 10, 10

4) Tab pullups
13, 10, 8, 7, 7, 7
Ripped callus again on first set. Played with grip to get through.

A very rough session. Six on (with Judo/JJ practice) doesn't work for me.

Gant Grimes
03-03-2008, 12:42 PM
"Linda" @ 187

34:13

PR by 12:08.

I feel like I got my lunch money stolen...

Gant Grimes
03-04-2008, 11:50 AM
1) Filthy Fifty
24:11
PR by 4:07. After the recent fun with a 2-pood KB, this little guy was a joke.

2) Atlas Stone lift
3 sets x 0
I still can't lift the damn thing, but I will. There was a lot of work in those zeroes.

3) WOD
3 round of:
* 135# sandbag clean to shoulder x 5
* 10 OH situps, 2 x 8 kg KBs
DNF'nF.
This was on its way to kicking my ass. Then I broke the sandbag.

The day started off well. The finish was disappointing.

Gant Grimes
03-05-2008, 12:08 PM
I can't take credit for breaking the sandbag. It was a duct tape seam.

1) Cindy
21 rounds
Ouch! I was a sad sack coming in from Linda and the Fifty, but damn...I wanted 26 rounds but fell off pace 9 minutes in. It cost me the rest of the way. Very disappointing.

2) 30 TGUs for time, 16 kg KB, alternating
8:43
I'm still sharpening technique. The last 10 were better/faster than the first 10.

3) OHS situps, 2x8 kg KBs
3 sets x 10

Gant Grimes
03-06-2008, 09:19 PM
2 hours Judo/BJJ. Got ass kicked.

Tabata pullups
14, 11, 8, 8, 8, 9

Gant Grimes
03-07-2008, 12:08 PM
Hyper-extended elbow last night. Can't press.

Today

1) squats
120x3x5
Legs very sore. Kept the weight here.

2) pullups
55x3x5

That's it. Feels weird.

Derek Simonds
03-07-2008, 02:10 PM
Don't miss the last post I made in Leo's log. We have to get together while you are in FL!

Gant Grimes
03-17-2008, 01:14 PM
Last Tuesday: DB Fran in a hotel (at what felt like 5:30 am due to time change and move to ET).

6:31
45 lb. DBs

Sucked.

Gant Grimes
03-17-2008, 01:42 PM
New 12-week project starts today. Focus is strength, explosive strength/power, gymnastics, and Tabata. Metcons will be short, intense, and complementary to the daily workouts.

Mon: gymnastics skill, OLY work, Tabata, metcon
Tues: gymnastics skill, OLY work, Tabata, metcon
Wed: Starting Strength (mod), Tabata
Fri: gymnastics skill, OLY work, Tabata, metcon
Sat: Starting Strength (mod), Tabata, (optional metcon)

A few current applicable benchmarks:

Power snatch/snatch: 80 kg
Power clean/clean: 105 kg
Hang clean: 95x3
Jerk: 105 kg
Push jerk: 85x5

Back squat: 120x5
Front squat: 85x5
OHS: 52.5x5
Deadlift:160x5 or 170x3
Pullup: 60# x 5
Press: 80 (WTF?)
Push press: 82.5x3
Bench: 285 (November)
CFT: 858# (January. Probably low 9s currently)

Linda: 34:13
Filthy Fifty: 24:11
Cindy: 21 (WTF?)
Lynne: 201
Helen: 8:54 (November)
Grace: 4:34
Angie: 15:24 (December)
30 MUs: 7:51
Fran: ~4:45 (WTF?)

Gant Grimes
03-17-2008, 01:52 PM
17 hour fast
weight: 187.5 lbs. (lost some due to travel)
waist (for MOD purposes): 34 3/8

1) Handstand holds (vs. wall)
40 sec, 40 sec, 25 sec
Tried some freestanding ones after.

2) Power snatch
50x3x6 reps
Started light. Back is a little sore after the weekend and elbow still hurts.

3) Hang cleans
80x3x2 reps
Timing was off from rest. Last sets were better than first.

4) OHS
40x3x5
These will follow a linear progression scheme, too. Started light. Add 5 kg next time.

5) Tabata pushups
23, 17, 11, 10, 9, 7
Shoulders were begging for mercy by this point.

6) WOD
3 rounds of:
* 10 KB jerks, 16 kg x 2
* 10 overhead situps, 12 kg KB x 2
3:51
Shoulders are now nonexistent.

This was a pleasant workout to kick off the new cycle.

Gant Grimes
03-18-2008, 11:34 PM
16 hour fast

1) bent-arm planche on parallettes
3x10 sec

2) 3 position snatch
45x3 setsx(1+1+1)
Perhaps a little heavy since I was trying to catch this in full snatch squat. It's been awhile since I've done these.

3) muscle clean + tall clean
45x5x(1+1)
Light for muscle clean. Nice for a shrug-only tall clean.

4) clean grip OHS
35x3x5
Wow. First time to do these. This is a nice treat for sore, crappy, inflexible shoulders.

5) WOD
50 burpees for time
3:19

Gant Grimes
03-19-2008, 01:11 PM
No fast (since last night's workout was at 11 pm and today's was at noon)

1) BS
255#x3x5 reps

2) BP
225#x3x5

3) DL
355#x1x5

4) Chins
60#x3x5

5) Tab pullups
12, 11, 11, 10, 9, 8
Need to revive the old frog-kick kip or learn AFT's. This one is way too slow.

6) Tab situp (anchored bench)
16, 14, 13, 10, 9, 9

Next: add 5 pounds to everything except chins (add 2.5).

-----
Thursday: rest day, 16 hour fast

Derek Simonds
03-20-2008, 04:58 PM
Next week I am starting something similar to you. 2 days full body, 2 days O/Lifts and gymnastics, 1 day sprints. I will finish my O/Lift days with some short met-con and work the Rutman mile twice a week. Should be a fun 4 weeks.

Gant Grimes
03-21-2008, 12:50 PM
That will damn sure be a fun four weeks. I look forward to reading your log.

Today was interesting. I got to the gym and realized I didn't have any clothes to change into. Thankfully my lifting shoes were in my gym locker. I had to choose between lifting in my underwear and a mesh practice jersey (for my 4-yr old son's soccer team--think sleeveless see-through half shirt) or skip a training day. So...

*No fast*

1) snatch
fives: 50, 55, 60
singles: 62.5, 65, 67.5, 70, 72.5, 75
I hit all my lifts fairly easily except one of the fives where I head-butted it. Not cool.

2) C&J, moderate (~80%) singles
80kg x 5 sets x 1

3) 1/2 "Nate"
as many rounds in 10 minutes of:
* 2 muscle-ups
* 4 HSPUs
* 8 2-pood KB swings
8 rounds

I'll save the Tabata and front-lever work for home. I've had enough gym for today. I had to go back to work commando-style, with a stinking knot on my head.

Derek Simonds
03-22-2008, 06:34 AM
I have done a similar thing with BJJ where I showed up with my gi in my bag but nothing else. I ended up taking a shower drying off with my t-shirt and heading back commando and slightly damp.

Gant Grimes
03-24-2008, 12:39 PM
Sunday: 16 hour fast/4 hour window

Today: 17 hour fast

1) front lever progression: tuck, hold for total of 60 seconds
20, 15, 10, 15

2) power clean
doubles: 90, 95, 100, 102.5
single[I]: 105, 107.5x, 107.5x, 90
[I]These went better than I thought. I was tired, and my back was sore when I woke up.

3) press
60 kg x 3 x 5 reps

4) front squat
70 kg x 3 x 5 reps
Didn't feel too ambitious. Shameful.

5) MU's
7 consecutive (in 50 seconds). 12 total.
Hurt left elbow on the eighth. Didn't want to push it.

6) Tab rows (calories) @ 5
6, 7, 7, 6, 6, 5
First time to do this. Cals seems to be a crappy measure. Change damper to 6 next time.

Gant Grimes
03-25-2008, 12:26 PM
17 hour fast

1) 3 pos snatch (fast, light)
40 kg x 3 x 3
Speed was better this week, especially on hang and high hang.

2) split jerks (fast, light-->mod)
Doubles: 60, 70, 70
These were good, as well. Should've jumped to 65 and stayed.

3) OHS
45 x 3 x 5 reps

4) 2 rounds of "Barbara" [no break]
*20 pullups
*30 pushups
* 40 situps
* 50 squats
8:54

Gant Grimes
03-26-2008, 12:25 PM
*16 hour fast*

1) BS
260x3x5 reps
Felt good. Next: + 5

2) Ring dips
30#x3x5 reps

3) Rack pulls
405x3, 315x6
I'm going to DL once every three weeks (alternating w/rack pulls and halting DLs). Weekly heavy DLs will kick my ass (I'm still not right from last week). 405 was a little ambitious, and, I found out, too low in the cage, which didn't help. Rip got me squared away on form.
Next: 365x5

4) Pullups
67.5#x3x5 reps
Next: +2.5

5) WOD
*sandbag push jerks
*sledgehammer (vs. tire)
*tire flips

1 minute @ each station, rest one minute, repeat

***
I had a couple new guys working out with me, so this worked well. I could've used a heavier sledge, a bigger tire, and another round, but it was a good entry point for them.

Another athlete wants to join the party (which is fine with me), so I might have to omit one lift from each workout to shorten it a bit.

Arden Cogar Jr.
03-26-2008, 12:44 PM
1) snatch
fives: 50, 55, 60
singles: 62.5, 65, 67.5, 70, 72.5, 75
I hit all my lifts fairly easily except one of the fives where I head-butted it. Not cool.
.


Hey Gant,
Normally wouldn't share this, but given that you did, here goes. Training at a facility in Titusville, FL, back in February and was doing some Tall Snatches. They didn't have blocks, so I used two benches. I'm not the tallest guy, so the bar was right below crotch height, so I had to get some serious extension to get it up. Anyway, I worked my way up to a top set of 175 or something like that and on the 3rd rep I bonked myself pretty good. Took a picture to prove it. Here it is. She's a beauty.

All the best,
Arden

Gant Grimes
03-26-2008, 01:19 PM
Hey Gant,
Normally wouldn't share this, but given that you did, here goes. Training at a facility in Titusville, FL, back in February and was doing some Tall Snatches. They didn't have blocks, so I used two benches. I'm not the tallest guy, so the bar was right below crotch height, so I had to get some serious extension to get it up. Anyway, I worked my way up to a top set of 175 or something like that and on the 3rd rep I bonked myself pretty good. Took a picture to prove it. Here it is. She's a beauty.

All the best,
Arden

Haha. Mine looked about like that. Being new to the O-lifts, I still have to concentrate fairly hard on the technical aspect. Given my pitiful attention span, even small distractions can shoot my wheels off. One time I was moderatly heavy jerks when I spotted some guy doing curls across the gym (with poor ROM to boot). I sent the bar directly into my jaw. That and tumbling off the platform occasionally is what keeps the O-lifts interesting.

Enjoy your new bar, and make sure your daughters realize it's not a toy. I built a platform last week in the garage, and the glue wasn't dry before my 4-year old son had written on it with marker. I took my Pendlay bar out last week, and he promptly used it as an axle a la an ab wheel. Then he reached for a hammer. :eek: before I used him as a wallball and choked him out. Even the Werksan guarantee doesn't cover finger paints.

Derek Simonds
03-27-2008, 09:25 AM
Enjoy your new bar, and make sure your daughters realize it's not a toy. I built a platform last week in the garage, and the glue wasn't dry before my 4-year old son had written on it with marker. I took my Pendlay bar out last week, and he promptly used it as an axle a la an ab wheel. Then he reached for a hammer. :eek: before I used him as a wallball and choked him out. Even the Werksan guarantee doesn't cover finger paints.

I can relate. Thankfully my kids are a little older now and we don't have those issues any more.

Allen Yeh
03-27-2008, 09:39 AM
Hey Gant,
Normally wouldn't share this, but given that you did, here goes. Training at a facility in Titusville, FL, back in February and was doing some Tall Snatches. They didn't have blocks, so I used two benches. I'm not the tallest guy, so the bar was right below crotch height, so I had to get some serious extension to get it up. Anyway, I worked my way up to a top set of 175 or something like that and on the 3rd rep I bonked myself pretty good. Took a picture to prove it. Here it is. She's a beauty.

All the best,
Arden


I'm so glad I'm not the only one still doing stuff like this. Luckily the bumpers and the platform are in a room that barely anyone goes into.

Arden Cogar Jr.
03-27-2008, 09:46 AM
Enjoy your new bar, and make sure your daughters realize it's not a toy. I built a platform last week in the garage, and the glue wasn't dry before my 4-year old son had written on it with marker. I took my Pendlay bar out last week, and he promptly used it as an axle a la an ab wheel. Then he reached for a hammer. :eek: before I used him as a wallball and choked him out. Even the Werksan guarantee doesn't cover finger paints.

It's going to take me a while to save up for that one. My York Training bar was $350 and their comp bar was $600. I went with the training bar when I was stocking my home gym. After lifting on Randy's werksan bar and getting the advice from Greg, I'm gonna save up and get it. It won't likely be until about July or August, but i'll get it.

My daughters have their own bars. One I made from a plumbing pipe and some sleeves from New York Barbell (doesn't rotate), and a training bar from ProPerformance. They know not to mess with Daddy's bars.....I think? :D

All the best,
Arden

Arden Cogar Jr.
03-27-2008, 09:48 AM
I'm so glad I'm not the only one still doing stuff like this. Luckily the bumpers and the platform are in a room that barely anyone goes into.


That was the bad thing. There was an older gentlemen doing some leg extensions or something near by when it happened and I just kept going. I think I actually did a fourth rep in that set to act as though nothing happened.

Good stuff.

All the best,
Arden

Gant Grimes
03-27-2008, 10:38 AM
I get the idea there's a bit of this, especially when doing the O-lifts. Even the elites sometimes have scary form on max attempts.

I nearly reached a new level of foolishness Monday. There was a chain lying around that was just the right length for double-unders...

**

I did a short search and found a couple links of similar follies.

General. (http://www.youtube.com/watch?v=Xi3oI_mGOHQ&feature=related)

This is me. (http://www.youtube.com/watch?v=FRGbL88H_o4&feature=related)

Bench press mishap (weird...grip was ok, nothing spotters could've done). (http://www.youtube.com/watch?v=QR-00boPnsE&feature=related)

Kipping bench bress, no collars, lousy spotter. (http://www.youtube.com/watch?v=bYcGwMht6L8&feature=related)

Running snatch. (http://www.youtube.com/watch?v=7ww8HwVTPY4&feature=related)

A good reason not to do curls. (http://www.youtube.com/watch?v=1JxkpDmYuPo&feature=related)

Derek Simonds
03-27-2008, 05:12 PM
This is me. (http://www.youtube.com/watch?v=FRGbL88H_o4&feature=related)


I am guessing you are just speaking in generalities when you say this is me?

That barbell into the fish tank curl was classic.

Gant Grimes
03-27-2008, 09:12 PM
Nope. I was the chick in "Dodgeball."

Gant Grimes
03-27-2008, 09:14 PM
Rest day

*no fast*

2 hours Judo/JJ

Tabata pullups
13, 11, 10, 8, 7, 8

Derek Simonds
03-28-2008, 03:23 AM
Nope. I was the chick in "Dodgeball."

Amazing. I wasn't sure if she was the chick who got caught using the beaver tranquilizer's in the first match or the Eastern European at the end.

I showed my wife, it would appear she doesn't have the same understanding of what it is like to be stuck under a heavy weight. All she could say was gross she is peeing.

Gant Grimes
03-28-2008, 12:05 PM
The low-grade beaver tranq girl was in the girl scout troop at the play-in tourney.

*no fast*

1) handstand, 1 minute total
40 sec, 20 sec

2) snatch, moderate singles
70kg x 3 sets x 1

3) split jerk, heavy singles up to max
60, 70, 80, 90, 102.5, 110x, 110x, 110
5 kg PR. A buddy pointed out that I was waiting too long after the walkout to start my lift. The last time I walked it out and put it up with relative ease.

4) WOD
* 10 KB swings, 1.5 pood
* 20 med ball throws, 6#, 10 yards
5 rounds
Didn't dress for Helen (it was 90 yesterday and 50 today). This was a nice finisher, as it was nonstop. Didn't time it.

5) Tabata squats
19, 16, 15, 14, 13, 14
These were rough at the end of the day. Knees were hurting. Slow going.

This was a good day.

Derek Simonds
03-28-2008, 03:44 PM
What do you mean walk out? Are you talking about your setup prior to the pull?

Gant Grimes
03-31-2008, 07:18 AM
From the cage. Should've called them rack jerks.

Gant Grimes
03-31-2008, 07:26 AM
SATURDAY

*16 hour fast*

1) muscle clean + tall clean, work on speed
45 x 6 x (1+1)

2) press (rack with power clean)
141.5#x3x5
Weight is weird because of irregular plates. Worked out at home, so I clean the weight to rack. Makes it a little more difficult.

3) front squats
161.5#x3x5
Same issues as press. First rep was a squat clean.

4) planche and L-sit practice

Gant Grimes
03-31-2008, 12:57 PM
*no fast*

1) front lever progressions, tucked FL totaling
35, 25 1 minute

2) snatch
singles: stay light up to 70
doubles: about 16 reps @ 40, 10 reps at 45
Rip fixed my setup, first pull, third pull, and finish. I guess the second pull was ok...Snatch feels a lot better.

3) Fran
4:17
PR by 8 seconds.

Gant Grimes
04-01-2008, 12:26 PM
last night: Judo/JJ

*no fast*

**body wrecked from yesterday's workout**

***No longer consider myself a novice. Now I feel like an advanced beginner.***

1) squats
117.5 x3x5 reps
Good. Next + 2.5 kg

2) bench
230#x3x5
This was difficult. The shoulders never warmed up, and the bar came low on the chest every time. Next + 2.5#.

3) snatch DL on 4" block
60x1x6, 65x2x6
Next: 70 kg

4) reverse hypers
20#x3x8
First time to do these. Next +5#.

5) crush curls
16kg KB x 3 x 8
No, these are not bicep curls. Next 3x10 before moving up.

Allen Yeh
04-01-2008, 01:44 PM
last night: Judo/JJ


***No longer consider myself a novice. Now I feel like an advanced beginner.***


Dude, you're kidding right? If you are an advanced beginner then I must be a neo-novice or whatever is below that.

Gant Grimes
04-04-2008, 01:05 PM
Dude, you're kidding right? If you are an advanced beginner then I must be a neo-novice or whatever is below that.

No, I'm talking about things in terms of adaptation, improvement, and programming rather than outright weights or times. For awhile, I was hitting new PRs all the time and was making gains with random programming (a lot of it was CF, but still). That started to slow in January.

Then I moved towards more strength/OLY work with WOD on top of that. I got good results but felt it was too random. Now I have a template and overall scheme. But I still program daily (like a novice), and I still use a lot of linear progression (like a novice). I'm a long way from needing advanced periodization schemes, and that's fine with me.

Gant Grimes
04-04-2008, 01:17 PM
Travel week

Wednesday: no fast. rest.

Thursday: no fast. poor diet (including a stop at George's Bar in Waco...yes!).
1) bent-arm tuck planche for 1 min total (broke this up a lot).
2) ~25 burpees in ~1:15 (broken up by phone call).
3) dips in chair

Today:

*18.5 hour fast (and counting)

1) Front squats
80x3x5 reps
Easy. Next +5.

2) "Grace"
135 C&J (anyhow) for time
3:40
PR by 56 seconds. Did this because I couldn't do "Gwen" (too long).

3) behind the neck rack jerks
60x3x3
Just to stretch out.

I'm at the end of week 3 of my strength/OLY + short metcon project. I have had 4 PRs, in power clean (107.5), split jerk (110), Fran (4:17), and Grace (3:40). I feel well and am enjoying (and recovering from) my workouts.

Gant Grimes
04-07-2008, 01:07 PM
*no fast*

Decided to do a CFT today.

1) CFT
back squat
335, 355, 370

press
175, 180x, 180x

deadlift
405, 415, 425

Total: 970

I was pleased with this. It's 16 pounds off my all-time CFT...when I was 25 pounds heavier and on Starting Strength. I'm also surprised since I ate so poorly this weekend.

The squat was the biggest surprise. I've been trying to go hamstrings to calves in my workouts, so I had no idea how I would do with regulation depth. I'm also surprised that my press is so weak. Hopefully that will work itself out over this cycle. I was also pleasantly surprised with the DL. I expected 4 bills; I won't complain about the change.

2) progressive pullups (1 pullup first minute, 2 the second minute...)
19 rounds + 7 pullups

Another PR. By two rounds, I think.

Gant Grimes
04-08-2008, 12:50 PM
*16 hour fast*

1) muscle SN + high hang SN
40kg x 10 x 1+1
Form was better. Slowed down by last set. Fell twice trying to get under the HHSn.

2) push press
70x3x6

3) tuck front lever, 1 min. total
60 seconds
Yes! Time to move to advanced tuck FL. I should get that in a couple weeks since my back and hips are pretty low already.

4) running form work

5) WOD
*200m run
*20 squats
As many rounds in 10 min.
7 rounds
1:04, 1:19, 1:24, 1:39, 1:34, 1:32, 1:24
A great idea the day after a CFT. :confused:

Gant Grimes
04-09-2008, 12:55 PM
*16 hour fast*

1) clean pulls
225#x3x2 reps
Back is sore. This is all I could manage.

2) DE bench
135#/small band x 9 x 2
3 grips

3) reverse hypers
20#x3x10

4) pullups
70#x3x5
Getting close to the limit. Go for triples @ 75# next.

5) WOD
"5 minute Cindy"
7 rounds + 5 pullups
Major props to the guys with 30+ Cindys.

I'm pleased with the way things are going. Between the weight programming, short metcons, and fasting, I'm seeing good results. I also realized that I haven't been really close to the Zone this past month. Protein is the only thing I measure, and that's usually in terms of "greater than or equal to." Something to be said for the Paleo+dairy routine.

In Zone blocks, my current program is:
PRO: 26
CHO:10-14
FAT: 50-70 (I eat dark meat, skin, and, sometimes antler and fur. I now measure my olive oil in "seconds poured" rather than tsp.).

Gant Grimes
04-11-2008, 12:47 PM
yesterday
*18 hour fast*
2 hours Judo/JJ
Good class. Fairly intense. Shoulders are sore.

today

*no fast*

1) handstand progression, work to 1 minute total
1 min
Excellent. I hit 1 min. in the front lever and handstand in the same week.

2) front squats
80x3x5 reps
I forgot my weight from last time. This was supposed to be heavier. It was easy and felt good, though.

3) ring dips
32.5#x3x5
Next: add 2.5#

4) "Helen"
8:52
2 second PR.
This is notable for two reasons. First, I only started doing OH KB swings two months ago (for Nate and Eva). My previous PR was set with Russian swings. Second, I have run exactly 1400 meters (7x200s) in the last month. Beyond that, I have run 8x800s in all of 2008. For the record, I have rowed 14K in 2008. That's it for running and rowing the past 4 months.


This ends the fourth week of my experiment. I have set 6 PRs in the last month, 2 strength, 1 mixed (progressive pullups), and 3 metcon. This isn't counting the weekly increases in weighted pullups, ring dips, and OHS. All with under 30 minutes of metcon per week.

Garrett Smith
04-11-2008, 01:00 PM
Nice. Keep up the good work, you trailblazer!

Allen Yeh
04-11-2008, 01:31 PM
4) "Helen"
8:52
2 second PR.
This is notable for two reasons. First, I only started doing OH KB swings two months ago (for Nate and Eva). My previous PR was set with Russian swings. Second, I have run exactly 1400 meters (7x200s) in the last month. Beyond that, I have run 8x800s in all of 2008. For the record, I have rowed 14K in 2008. That's it for running and rowing the past 4 months.

.

Nice!

Gant Grimes
04-12-2008, 06:22 PM
*no fast*

"40 kg day"

1) muscle clean + tall clean
40x5x1+1
These are getting faster.

2) DE press
40x10x2
Explosive. Top to top. ~45 second between sets.

3) WOD
*50 ring dips
*50 ring rows
3:18
Dips went well. Rows took forever (just a slow exercise).

Steven Low
04-13-2008, 08:22 AM
You wouldn't think ring rows are harder than pullups... but they are even though they're used as an easier variation if you can't do pullups. It's quite odd.. probably due to recruiting the smaller muscles of the back (although more muscles overall) they tire faster. At least that's my hypothesis. :p

Nice progress, BTW.

Gant Grimes
04-14-2008, 01:23 PM
Yeah, the movement was terribly slow.

Thanks for the note.

*16.5 hour fast*

1) handstand
1:05

2) front lever, straight back, 2nd part of progression
35, 15, 10 seconds

3) 360 pulls
Tucked. Bent legs. This is a nice stretch.

4) box squats, purple bands, 12" box
185#x10x2

5) "Quarter Gone Bad"
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
thrusters: 7,6,6
50# pullup: 7,8,8
burpees: 8,7,8

6) Tabata sprints
No measure.

Gant Grimes
04-15-2008, 12:49 PM
*no fast*

1) hang power cleans, high hang, 7 singles[/B]
70, 80, 85, 90, 95, 97.5, 100
These went well. I went from high hang--nothing below the knees--so I could work on my finish. The pathetic thing is I HPC 100 kg and do a full squat clean with 105. I wonder where my weakness is...

2) seated broad jumps, work to max
8' 2.25"
Nice. Only 2 feet less than what I broad jumped 15 years ago. Oh well. Sit on box, lean forward, and jump. 7 reps on this attempt.

3) WOD
*16 kg KB (x2) push press
*sit-ups, unanchored
40-30-20-10
7:10

4) Tabata sprints

Gant Grimes
04-16-2008, 12:29 PM
*21 hour fast* (longest yet)

1) FS, work to heavy triple
195#, 205, 215, 225

2) floor press
225#x6x3 reps
3 grips

3) rack pulls
365#x1x5

4) 100 pullups for time
5:25

Gant Grimes
04-16-2008, 03:03 PM
Rip measured my BF%age today with the calipers. May as well log that if I lose the paper.

4/16/08
33 Male 184#

BFP: 11.8%
LBM: 162.85

chest: 10
supra il: 9
sub scap: 14
mid ax:8
tricep: 12
ab: 14
thigh: 9

Now that I have these measurements, it will be interesting to read AFT's future installments of the biosig stuff. Also of note, I've probably dropped 10 pounds in the last month since scaling back on my metcon, increasing my protein and fat intake, and IFing. I'm also a hell of a lot stronger and better at the short metcons (I feel like I would be better at the long ones, too).

I haven't been 184 since I was a soph. in high school. I'm not sure I can respect myself. The journey continues.

Arden Cogar Jr.
04-17-2008, 09:57 AM
Absolutely awesome Gant. lean and mean.

I hate to admit this, but I was 184 in the 8th grade; wore a size 46 jacket at the time. My personal goals are to be 240 in two years and 220 in 12 years (when I'm 50).

All the best,
Arden

Rip measured my BF%age today with the calipers. May as well log that if I lose the paper.

4/16/08
33 Male 184#

BFP: 11.8%
LBM: 162.85

chest: 10
supra il: 9
sub scap: 14
mid ax:8
tricep: 12
ab: 14
thigh: 9

Now that I have these measurements, it will be interesting to read AFT's future installments of the biosig stuff. Also of note, I've probably dropped 10 pounds in the last month since scaling back on my metcon, increasing my protein and fat intake, and IFing. I'm also a hell of a lot stronger and better at the short metcons (I feel like I would be better at the long ones, too).

I haven't been 184 since I was a soph. in high school. I'm not sure I can respect myself. The journey continues.

Gant Grimes
04-18-2008, 12:06 PM
Thanks, Arden. I didn't change much except make some mild improvements in the carb department and do a little more IF.

*15.5 hour fast*

1) Elizabeth
8:25
PR by 9:15! I'm going mountain biking tomorrow, so I did myself in on this one.

2) 400m walk w/95# sandbag
Broken up.

Here ends five weeks of the current program. I added 2 more PRs, one strength (hang power clean) and one metcon (Elizabeth). That's 8 PRs in five weeks. Next week is an offloading do-weird-stuff week.

Derek Simonds
04-19-2008, 04:14 AM
That is an incredible 5 weeks. I have been trying to put on weight and finally hit 195 this week. Your strength gains are really impressive.

Have fun in your de-loading week.

Gant Grimes
04-21-2008, 12:51 PM
Derek, congrats on the weight gain. I appear to be going the other way now (unintentionally). Other than the new program, all I've changed is my IF frequency/duration. Oh well.

---

Saturday, light day

*23.5 hour fast*

**Fast broken by Glenlivet**

1) press
40 kg x 3 x 10 reps

2) pullups, dead hang on rings
3x10

3) canoe for a half hour

---

Deloading week

*21 hour fast*

1) 1 round of "Nasty Girls"
50 squats, 7 muscle-ups, 135# HPC x 10
2:54
Kept it light and easy.

2) jog 800m

Finished with some stretching, warmups, and a couple sets of GHRs.

Gant Grimes
04-22-2008, 01:05 PM
Another fun day.

*no fast*

1) bench press, 5 singles
225#, 255, 275, 295-pr, 305-pr
295 and 305 were both PRs in the modern era (I was stronger in high school). I added BP back in a month ago and felt a little odd. After all, it's not a functional exercise for many people. However, I'm one of those people that frequently finds himself with his back flat on a mat with a person on top that needs to be pushed off, thrown off, or repositioned for an arm bar or choke.

2) weighted pullups, 7 singles
65#, 90, 100, 110, 115, 120-pr, 125-x
120 is a little surprising since I can only pull 70 for a set of 5. But I'll take it.

3) guard carries w/partner
I'm ashamed to even explain this one. Suffice it to say if you're working out with a 285# partner, it's a good workout.

4) 800m jog

Is this what retirement feels like?

Allen Yeh
04-22-2008, 01:13 PM
Heh...

Gant Grimes
04-22-2008, 03:01 PM
I love that poster. And yes, you get the idea. It's amazing how different things look to an onlooker once you take off the gi.

Allen Yeh
04-22-2008, 04:46 PM
Yikes gi-less guard carries?

Gant Grimes
04-23-2008, 11:59 AM
:(

*23 hour fast*

1) snatch, light, speed
50 kg x 5 x 1

2) bag work, thai kicks

3) long cycle C&J
16 kg for 5 minutes
5 per hand then switch

4) max pullups w/50# vest
22

Gant Grimes
04-28-2008, 01:44 PM
Thursday- nothing
Friday- messed around in canoe
Saturday- Someone parked in my driveway and locked the keys in the car. Had to sprint w/mountain bike up to soccer stadium to coach game. Only about 7 miles, but average pace was 20+.
Sunday- nothing

Today- back in effect.

1) handstand, 1 min total
45, 15

2) OHS, 7 singles
40, 50, 60, 65, 70*, 75*, 77.5*
Hadn't done a single in awhile. These have gotten better.
*=PR.

3) thrusters, 7 singles
70, 80, 90, 92.5, 97.5*, 102.5*, 105*
New PR.

4) 200m sprints x 4, 1 minute rest in between
33.56, 36.56, 37.12, 39.91
I haven't run a timed 200m since high school. They only took 24 seconds back then. :mad:

Gant Grimes
04-29-2008, 02:19 PM
Sore.

*16 hour fast*

1) advanced tuck front lever, 1 min. total
45, 15
Straddles aren't too far off.

2) pullups
85#x3x3
Tried for a fourth set but only got two.

3) heavy bag, striking combos
10 rounds: 60 sec. rounds, 30 sec. rest

4) WOD
*20 sledge strikes, 16# hammer
*Farmer's Carry 35m, med. anvils
5 rounds for time
6:13

Arden Cogar Jr.
04-29-2008, 02:59 PM
Good work Gant. That's awesome. Good work. PR's are incredible; especially when you do more than one in the same session in the same exercise. Keep up the awesome work.

All the best,
Arden

Another fun day.

*no fast*

1) bench press, 5 singles
225#, 255, 275, 295-pr, 305-pr
295 and 305 were both PRs in the modern era (I was stronger in high school). I added BP back in a month ago and felt a little odd. After all, it's not a functional exercise for many people. However, I'm one of those people that frequently finds himself with his back flat on a mat with a person on top that needs to be pushed off, thrown off, or repositioned for an arm bar or choke.

2) weighted pullups, 7 singles
65#, 90, 100, 110, 115, 120-pr, 125-x
120 is a little surprising since I can only pull 70 for a set of 5. But I'll take it.

3) guard carries w/partner
I'm ashamed to even explain this one. Suffice it to say if you're working out with a 285# partner, it's a good workout.

4) 800m jog

Is this what retirement feels like?

Gant Grimes
04-30-2008, 03:10 PM
Thanks, Arden. I think I just stumbled onto the right program.

*16 fast*

No workout today.

Gant Grimes
05-01-2008, 12:39 PM
*no fast*

Should is in very bad shape. I hope to be lifting something with my right arm by next week.

1) advanced tuck front lever
35, 25 seconds

2) back squats
125x3x3
This was difficult. Next: +2.5.

3) snatch grip DL, 4" box
70x3x6 reps
Easy. Felt great. Next: +5.

4) reverse hypers
25#x3x10
Next: +5#.

5) Tabata GHD situps

6) 400m sled drag
sled + 50kg

Derek Simonds
05-02-2008, 09:11 AM
Is your shoulder still jacked from Judo / BJJ?

You are welcome anytime to come to the Simonds Compound and workout. Bring a bike, doesn't matter if it is mouuntain, road or something with a motor. I love to ride.

I am getting back to BJJ tonight and tomorrow for the first time in 3 months with my knee infection. I am really excited about it.

Congrats I think on the super moderator promotion.

Gant Grimes
05-02-2008, 09:52 AM
I suppose my shoulder is jacked from 2 separations, torn ligaments, and more dislocations that I can count (after three, dislocations become a novelty).

The latest aggravation came from spending three nights in the hospital with my kids (one, then the other, got dehydrated; they're fine now). I had to sleep on my side, which pushed my shoulder out of place. When that happens, there's no amount of stretching, pre-hab, or mobility that can make it right for the day. Doing handstands, max OHS, and max thrusters was NOT what the doctor ordered (nor was hitting the heavy bag the next day).

Today I can almost lift it to shoulder height without pain. Hopefully the healing properties of rest, beer, and ice cream this weekend will do the trick.

Having shoulder and hip issues is like living in California; you just live your life and hope the big one doesn't hit. With my particular shoulder injuries, I think back levers are the worst thing; I need to stop doing them.

Thanks for the invite. I should be making my way back there this summer.

Congrats on getting back on the mat. I know how bad it sucks to watch from the sidelines. Ease back in and have fun.

The mod thing comes with a price. I can't go out in public now without the papparazzi following me. They go through my trash and everything.

Garrett Smith
05-02-2008, 10:54 AM
Gant,
Sounds like your shoulder could really benefit from some RIT (Regenerative Injection Therapy, aka Proliferative Injection Therapy, aka Prolotherapy). Sounds like your shoulder is pretty lax and not much short of prolo (or the dreaded surgery) is going to tighten it up at this point. Strong muscles surrounding it do a ton, I'll give it that, but only so much (G-d/nature invented ligaments for a reason, right?).

Heck, if you're ever in Tucson, there is a doc in my office who does it (I personally don't), and we could also do laser therapy on other areas of concern. You wouldn't have to worry about a gym either...

Gant Grimes
05-02-2008, 01:09 PM
Dr. G, thanks for the advice. I'll look into that stuff because I'd like to do something. My old ortho, rest his soul advised that cutting should be a last resort. I'll go as long as I can.

*no fast today*

In other news...the 12 week project has been cut short! Because of my shoulder and because of my admiration for Lt. Michael Murphy, I was compelled to do today's CF WOD. I admit I've been missing some of the longer WOD that have come up (like Angie). One of the points of my project was to enjoy my training, and abstaining from WOD I like are the antithises of what I need to be doing.

So after 7 weeks I have to throw some dirt on my program. I had 8 or so PRs and learned quite a bit. I will continue to train this way 90% of the time. The other 10% is reserved for trashing the Filthy Fifties, Lindas, and FGBs of the world.

1) Murph
1 mile
100 pullups, 200 pushups, 300 squats
1 mile
38:52

I did this without the vest because I didn't want to stress the joint any more than necessary. My pullups were basically dead hangs with a kick, and my pushups were close grip (yeah, my triceps were busy).

After not working longer than 10 minutes for two months, I'm pleased with this effort. It's 10 minutes under my time with the 20# vest.

I ran out with another guy to help a buddy on his final 800 (his first time with a vest, got it in the mid 50s!) I felt ok after I finished but lost my breakfast on the "cool down." Good times.

Allen Yeh
05-05-2008, 03:17 AM
Is your shoulder still jacked from Judo / BJJ?

You are welcome anytime to come to the Simonds Compound and workout. Bring a bike, doesn't matter if it is mouuntain, road or something with a motor. I love to ride.

I am getting back to BJJ tonight and tomorrow for the first time in 3 months with my knee infection. I am really excited about it.

Congrats I think on the super moderator promotion.

Simonds Compound? You should let your son name it, at least that way it'll have a cool name.

Simonds House of Pain? Nah been done...

Simonds Swiss Ball Heaven

or...

Gant Grimes
05-06-2008, 07:15 AM
Sat
*no fast*

Sun
*15 hour fast*

No formal workout. Stretched out on rings-dips, 360s, front levers, pullups, etc. Lots of canoeing.

Yesterday
*23.5 hour fast (Burpees done at hour 23)

1) front squats
90kg x 3 x 3
Next: +5 kg

2) halting deadlifts
170 kg x 1 x 3
Keep same weight. Go to five reps.

3) 50 burpees
2:56
These got tough after 30. I don't know if the long fast impacted the workout or not.

--

4) 2 hours Judo/JJ

Derek Simonds
05-06-2008, 09:06 AM
Simonds Compound? You should let your son name it, at least that way it'll have a cool name.

Simonds House of Pain? Nah been done...

Simonds Swiss Ball Heaven

or...

Swiss Ball Heaven. Oh my.

Gant Grimes
05-06-2008, 09:10 AM
Swiss Ball Heaven. Oh my.

Feel the burn!!!

http://www.workoutexercisevideos.com/swiss_ball_row.jpg

Gant Grimes
05-06-2008, 01:09 PM
*15 hour fast*

1) clean, work to heavy double
60, 80, 90, 100-x (missed the second, fell down)
Dammit!

2) TGU w/KB, 3 doubles, each side
16 kg, 24, 32
Never done the 2-pooder. Holy crap. Glad it didn't fall on my head. This was a LOT of work.

3) long-cycle KB C&J, 24 kg
5 minutes
I really like these. Good strength-endurance and good conditioning without knocking you on your ass.

4) Tabata squats

Derek Simonds
05-06-2008, 01:39 PM
Feel the burn!!!

http://www.workoutexercisevideos.com/swiss_ball_row.jpg

WTF?? How did you get in my garage? :D I am slightly more hairy than the well oiled model in that photo. Other than that I have the same swiss ball and the same DB's. Hmm.

Allen Yeh
05-07-2008, 04:04 AM
Gant,

I think I'm going to have to adopt something more similiar to what you are doing than what I have been doing.

For the heck of it yesterday I threw in the 50 burpee's yesterday and my time was HORRIBLE. 5:40!!! My conditioning is way off base. Strength levels are doing alright but limited to my movements with my forearm pain.

Gant Grimes
05-07-2008, 12:37 PM
Allen, I've enjoyed my program very much. I just checked the comments on CF, and it looks like most people did their burpees in the mid-4s. There werew a number of high-3s and a lot that went well beyond that. So no shame there.

A lot of my original metcons were complented my strength/power training, but they had enough balls to accomplish some metcon goals. I do CF WOD (or portions of them) when I really love the workout or when I think it will help my program.

Your hypertrophy program looks complex. I get confused easily, which is why I default to squats and deadlifts. Hope the forearm feels better.


*no fast*

1) DE box squats, blue bands, low box
80 kg x 10 x 2
30 sec. rest b/w sets.

2) 3 rounds of Lynne @ 185#
18/40
12/26
8/22
I wanted to push the shoulder today, but it pushed back. I got through the first round pretty well, but it was sore halfway into the second set of BP. I cut it off before I aggravated it again. Too bad, I was off to a good start.

Leo Soubbotine
05-07-2008, 12:48 PM
Took me 7:30 to finish burpees but that's one move that crushes me!

Gant Grimes
05-07-2008, 02:42 PM
I imagine burpees +1 foot suck for a person of your stature. You have to touch the top of the backboard.

Allen Yeh
05-08-2008, 03:26 AM
Can you reiterate how you had earlier put in tabata's in your program?

Gant Grimes
05-08-2008, 07:49 AM
I used Tab squats, pullups, and pushups. I set out to give them some dedicated time, but eventually I just shoe-horned them in wherever (at the end of the workout). The best thing I discovered was that you don't have to be fresh to get the benefits of Tabata. For instance, I did Tabata pullups the same day as weighted pullups, Fran, etc. Same with the other Tabata stuff. I also used 6 rounds instead of 8 for measurement (and time) purposes.

Short answer: do them once a week at the end of a workout, any workout.

Gant Grimes
05-09-2008, 11:46 AM
*no fast*

1) Elizabeth
9:36
This was a train wreck. It's been a long, stressful week of work, no sleep, caffeine overdose, and crappy food, and it showed in this workout. I didn't feel well going in and didn't feel well doing it. It's good to get through these, though; I feel like I've cleansed some worthlessness from my body.

Funny thing is I would've killed for this time up until two weeks ago. Today it felt slow. I took way too many breaks.

Allen Yeh
05-09-2008, 11:59 AM
Thanks.

Derek Simonds
05-09-2008, 01:29 PM
Funny thing is I would've killed for this time up until two weeks ago. Today it felt slow. I took way too many breaks.

Must be going around I was telling Allen the exact same thing.

Gant Grimes
05-09-2008, 01:44 PM
It's the end of a long couple weeks. Today was one of those workouts where you don't feel well, but you're not overtrained, so you just nut up and do it, knowing it won't be as good as your others.

I'm wondering if the halting deadlifts took more out of me than I thought.

Gant Grimes
05-10-2008, 12:45 PM
*no fast*

3 hours of Judo with a guest instructor. Awesome way to start the morning!

Gant Grimes
05-12-2008, 12:17 PM
*no fast*

1) front lever, adv. tuck
48, 12 seconds
Almost there.

2) Fran
4:03
PR by 13 seconds. Wasn't expecting this at all. Diet and sleep have been off, and I felt crappy coming in. I'll take it.

3) Front squats, singles
80, 100, 115, 122.5
PR by about 4 pounds (dating back to last August when I was strong but chubby. Once you get past the nausea, Fran is actually a great warmup for FS. Today was a good day.

4) Tabata ab complex
8 rounds alternating AbMat OHS (2 8kg KB) and ab wheel

Leo Soubbotine
05-12-2008, 02:51 PM
Congrats on the PRs!

Gant Grimes
05-13-2008, 01:17 PM
Thanks, Leo! It was a good day. Today started off well but went downhill fast...

last night
2 hours Judo. Lots of lifting throws. Spent the last 45 minutes conditioning stuff.

today
*20 hours fast*
**worked out 17.5 hours into the fast**

1) 30 MUs for time
6:16
PR by 1:35! WTF? I thought I was going slow. I did these with two other guys today. None of us could even do a damn MU 8 months ago. Pretty cool.

2) 2 800m runs
3:20, 3:34
I was going to call these sprints, but I have an extra minute on there.

3) 800 sandbag run, ~55# bag
7:59
I don't know what possessed me to do this, but it sucked.

Allen Yeh
05-14-2008, 03:27 AM
1) 30 MUs for time
6:16
PR by 1:35! WTF? I thought I was going slow. I did these with two other guys today. None of us could even do a damn MU 8 months ago. Pretty cool.


Nice!

Gant Grimes
05-14-2008, 12:52 PM
*16.5 hour fast*

1) deadlift, 7 singles
120, 140, 160, 180, 200x, 200x, 195
This was disappointing. The bar didn't even think about coming off the ground at 440. 430 was a bitter fight, too. Considering the past couple days' activities, I should be happy with this. But I'm not.

2) LCCJ, 24 kg KB
5:00
This was heavy, too. I had a pretty decent (for me) rhythm though. I did three swings per side (~15 seconds) and alternated...so 12 swings per minute. I need to track down a KB guru to see if that's ok or if I need a lighter weight.

Gant Grimes
05-16-2008, 12:30 PM
yesterday
*18 hour fast*

today
*16 hour fast*

1) Cindy
5 pullups, 10 pushups, 15 squats
AMRAP in 20 minutes
26 rounds + 5 pullups
2 round PR dating back to November. I wasn't expecting this at all, but I'm fired up now!

It's been a good week. I'm continuing to see good results with my strength-biased/limited-metcon program.

My diet is now pass/fail. If I get 200+ g protein for the day, I pass for the day. I now drink almost enough olive oil to abate my thirst. I eat fruit and veggies when I want them.

This week:

Fran: 4:03 PR
30 Muscle-ups: 6:16 PR
Front squat: 270 PR
Deadlift: 430 pounds
Cindy: 26 rounds + 5 pullups PR

Allen Yeh
05-16-2008, 01:04 PM
yesterday
*18 hour fast*

today
*16 hour fast*

1) Cindy
5 pullups, 10 pushups, 15 squats
AMRAP in 20 minutes
26 rounds + 5 pullups
2 round PR dating back to November. I wasn't expecting this at all, but I'm fired up now!

It's been a good week. I'm continuing to see good results with my strength-biased/limited-metcon program.

My diet is now pass/fail. If I get 200+ g protein for the day, I pass for the day. I now drink almost enough olive oil to abate my thirst. I eat fruit and veggies when I want them.

This week:

Fran: 4:03 PR
30 Muscle-ups: 6:16 PR
Front squat: 270 PR
Deadlift: 430 pounds
Cindy: 26 rounds + 5 pullups PR


Damn man, that is awesome!

Gant Grimes
05-19-2008, 07:03 PM
Saturday
*no fast*

Sunday
*16.5 hour fast*

today
*no fast (4 sorry hours of sleep)*

weight=187

1) adv. tuck front lever
48, 15 seconds

2) snatch, work to max
40x2, 50x2, 60x2, 70, 80, 82.5x, 82.5, 85x, 85x, 85x
PR by 2.5kg. This was a pleasant surprise. The last time I did any meaningful snatch work was a the end of April (70s for form). I didn't quite get under 85.

3) front squats, work to max
60, 80, 100, 110, 120, 125
PR by 5kg. Beat PR set last Monday. 275 pounds...closing in.

4) SSCJ, 2x16kg KB
41 reps in 3 minutes
Wow, this was hard.

John Alston
05-20-2008, 07:13 AM
yesterday


My diet is now pass/fail. If I get 200+ g protein for the day, I pass for the day.


Good system, I think I'll steal that from you.

Gant Grimes
05-20-2008, 08:32 AM
Then it would be a double-steal. I swiped it from Bob Barker.

Besides lifting heavy, your daily mission is to get the climber to the top of Protein Mountain.

http://gscentral.net/cliff1.JPG

Passing 115. Another half-chicken, turkey leg, and bowl of ice cream to go!

http://www.goodasyou.org/good_as_you/images/cliff%20hanger.jpg

John Alston
05-20-2008, 09:42 AM
Today I expect a fail based on a wildy disrupted digestive tract and afternoon appointment. Any more info would be I assume unwelcome.

Gant Grimes
05-20-2008, 08:50 PM
*21 hour fast*

Worked with guys on form for all gymnastics, all squats, DLs, and cleans.

Power Elizabeth (subbed power cleans)
5:11

Gant Grimes
05-21-2008, 08:40 PM
*14 hour fast*

On the road. Worked out in globo-gym. There was a guy doing seated cable rows in golf gloves. Naturally the squat rack was unused, so I was happy.

1) back squat
275x3, 285x3, 295x3, 305x3x2

2) press, triples
135, 145, 150, 155, 160 (failed, did a double)

3) deadlift
225x1, 315x1
SN grip
225x2x1
Couldn't get it right. Between avoiding gym personnel and having no knurling on the F'n Hammer Strength bar (really), these weren't happening.

4) pullups w/dumbell
45x1x3, 50x3x3, 50x1x5

5) windmills, 25# KB (wow, they had one)
3x3xeach side
Nice stretch.

Allen Yeh
05-22-2008, 04:37 AM
5) windmills, 25# KB (wow, they had one)
3x3xeach side
Nice stretch.

It seems like they are gaining popularity....too bad I've never seen anyone use them for something other than curls and shoulder raises.

Derek Simonds
05-27-2008, 08:09 AM
I saw your post on the crossfit board about kb long cycle clean and jerk. Have you seen some benefit from this in your Judo / BJJ? I am getting ready to tweak my program and planned on adding in some additional kb work.

Gant Grimes
05-27-2008, 12:26 PM
I saw your post on the crossfit board about kb long cycle clean and jerk. Have you seen some benefit from this in your Judo / BJJ? I am getting ready to tweak my program and planned on adding in some additional kb work.

Yes, although I couldn't tell you why. I am already stronger and fitter than everyone else on the mat, so it's hard to judge (I never get tired anyway). I already have regular snatch and CJ to help my kazushi, DLs and squats for strength, so I can't pinpoint the exact benefit of KBs. However, I FEEL like they're extremely helpful, so much so that I'm doing that every week (I'm chalking my big PR in Cindy up to the KB C&J). Something has changed in my fitness the last couple months, and I think KBs have really filled in some gaps.

Gant Grimes
05-27-2008, 12:29 PM
Friday

Not much. Didn't feel hyped, so I decided to do some active rest and take the next three days off.

1) C&J, singles and doubles up to 80kg.

2) something else, but I forgot

Sunday
*16 hour fast*

That was it for fasting, as well.

Saturday-Monday
Cake, ribs, sausage, pizza, beer, ice cream, swimming.

Gant Grimes
05-27-2008, 12:35 PM
bodyweight=188 pounds

*no fast*

CrossFit Total

1) Squat
170, 175, pass
385.75 pounds. Second attempt was definitely a max for the day.

2) Press
77.5, 82.5x, 82.5
181.75 pounds. Press continues to be a thorn in my side.

...going into the DL, I needed 432.5 to get my first 1000 ever. I had pulled 430 a month before. Two weeks ago I struggled mightily with 425. 435 was my best pull since high school (done last summer when I was 215). It was a tall order.

3) Deadlift
185, 197.5, 205
451 pounds (aka the temperature at which book paper catches fire)! I felt great on my first pull, so I went for 197.5 on my second attempt and got the 1000. I decided on 205 so I could break a cool 450. It felt great.

Total: 1019.25 pounds

Allen Yeh
05-27-2008, 12:42 PM
That is awesome.

Garrett Smith
05-27-2008, 01:15 PM
Awesome. Maybe I should work more cookie-dough ice cream into the mix...

Derek Simonds
05-27-2008, 01:59 PM
bodyweight=188 pounds Total: 1019.25 pounds

Awesome Total!

I will certainly pay more attention to KB's based on what you have felt. If I am going to compete this summer I have to start hitting more met-con stuff. I plan on a quick workout tonight and was going to do burpees or KB work now maybe both.

Gant Grimes
06-01-2008, 09:35 PM
last Wed (May 28), hotel workout
*~14 hour fast*

1) death by pushup x 3 (3 pushups first minute, 6...)
6 min + 10 pushups

2) death by squat (A2G) x 3 (3 first, 6 second...)
9 min + 22

3) situps

Taking off until Monday.

-----
*Friday*
*16 hour fast*

Gant Grimes
06-02-2008, 12:50 PM
Break's over!
*16 hour fast*

1) handstand, 1 min. total
47, 13

2) C&J, 5 singles
90 kg
These were heavier than they should have been. Haven't cleaned heavy in awhile. The jerks were easy (even though my front leg was bent too much). There will be a lot more of these in the program.

3) box squats, low box @ 45 seconds/set (work+rest)
225# x 8 x 2

4) WOD
5 rounds of:
* 10 KB OH swings, 32 kg
* 10 ring pushups
3:59
Ballsy.

Gant Grimes
06-03-2008, 06:58 PM
Last night
Tabata flutter kicks in the pool.
Damn, that wears out the thighs.

*15 hour fast*

1) power snatch, singles
60, 65, 70, 72.5, 75, 77.5, 80xxx
Legs were dead today. I remembered the damn flutter kicks after I failed miserably at this. It helped a bit.

2) OHS
60 x 5 x 2

3) adv. tuck front lever
30, 20, 10

4) WOD
5 rounds of Cindy
2:48

Gant Grimes
06-04-2008, 02:24 PM
*15 hour fast*

1) HPC + push jerk, work to heavy single (not 1RM)
95 kg x 1 x 1+1
It took about five sets to get there.

2) front squats, work to heavy double
120 kg x 1 x 2

3) handstand practice, work on freestand and HSPU

4) deadlift, work to heavy single
180, 195, 210
462 pounds! PR by 11 pounds. Form was crappy. I never got my back set.

5) pullups
Did some pullups. Tried to see if DE pullups with bands would work. It felt worthless, so I worked on the rotary kip.

Leo Soubbotine
06-04-2008, 02:58 PM
Congrats! You tied my PR!

Gant Grimes
06-04-2008, 07:31 PM
Bastard!

I actually used a power bar (45 pounds) with metric bumpers, so it appears I have you by 1 pound. Aaaahhhh!

Leo Soubbotine
06-05-2008, 06:03 AM
So you got 463 then? :D

Gant Grimes
06-05-2008, 12:39 PM
At that point, what's a pound?

Let's consider ourselves tied. It will help us both. :)

It looks like I might have a quick trip in to Florida next week. If I'm not worked to death, I'll try to sneak out in the evening. I'll be in Tampa early and then in Orlando Tuesday evening. You and Derek shoot me a PM with your number, and I'll give you a call.

Leo Soubbotine
06-05-2008, 03:29 PM
I'll just post it here:
[NUMBER] - my cell.
If you'll be here - I am going to make sure - we'll work out together and do something completely dumb! :D

Gant Grimes
06-06-2008, 01:02 PM
Thursday
*14 hour fast*

Today
*21.5 hour fast???*
Worked out 16 hours into it. Still going. Will probably eat for the hell of it.

Not the best workout. Still a little fatigued from DL.

1) FL
30, 30

2) Hang snatch
60 x 6 x 1
These sucked. I did about 8 but two were completely horrible. I was back too far, jumped forward on the catch, and didn't have the sack to get down on 2 of them. Another day.

3) DE BS, med box, blue bands
60 x 5 x 3

4) DE press
40 x 10 x 2
This was my first time to do these. I lowered the bar each time so I could start from the rack. The bar moved better on the later sets.

5) WOD
KB snatches
12 kg x 5 minutes
First time to do a lot of these. Stayed light to work on form. Still needs work.

Derek Simonds
06-07-2008, 02:29 PM
I am in town as of right now. I can make a Tuesday melee.

If you wanted to train BJJ or No Gi you are welcome at the academy I train at also.

Gant Grimes
06-07-2008, 09:14 PM
Derek, I sent you a PM. That might work!

There is a road paved with good intentions. Today I took that road...

*no fast*

Trained at GSX Athletics in Fort Worth (CF Affiliate) and met some new friends. Nice people, nice setup, and nice looking women.

1) WOD--20 minute metcon--damn!
AMRAP in 20 of:
* mat pushes (20 yards and back on the gymnastics floor)
* 20 mat step ups (?) with 20# med ball
* 15 pullups
* backward bear crawl ~30 yard
7 rounds...1 bear crawl short of 8
This was a 20 minute job, so I didn't like it. But it was fun.

2) power snatch, work to heavy single
75 kg
I did this on a power bar when I was still throbbing. I missed twice at 77.5. It wasn't happening for me. Good under the circumstances.

3) power eating
Chipotle (double meat, 86-rice). Marble Slab. Hell yeah.

4) power spectating
Sipped on some Guiness while watching the Highland Games
It was too late to register for this one. I learned a good bit for the next one. There's something special about drinking a Guiness, watching the stone put, and listening to the pipers while the drum and bugle corps warm up. A good day.

Gant Grimes
06-09-2008, 08:12 PM
On the road

*no fast*

2.5 hours BJJ at Gracie Tampa South. Damn fine workout.

Leo Soubbotine
06-10-2008, 05:48 AM
3) power eating
Chipotle (double meat, 86-rice). Marble Slab. Hell yeah.

I love that! :D

Gant Grimes
06-10-2008, 08:21 PM
*15 hour fast*

No workout beyond stretching out in and doing pushups and squats in hotel room.

Wanted to train with Leo and Derek, but the MFers I was working with extended the meetings. Ridiculous.

Garrett Smith
06-11-2008, 07:33 AM
That sucks. I was excited to hear about the workout.

Derek Simonds
06-11-2008, 08:10 AM
Oh I will tell you about the death by intervals workout Leo concocted :D

Actually it wasn't too bad I only blacked out at dinner.

Gant Grimes
06-16-2008, 12:09 PM
What a BS week that was. The same jackass that kept me from meeting Leo and Derek nearly made me miss my flight out of Florida. Fortunately I was in good enough shape to sprint from the parking garage to the ticket counter to the gate with two 40-lb bags. Enough negativity.

Last Saturday: good, already recapped

Last Sunday: nothing

Last Monday [14 hour fast]: Rolled for 2.5 at Gracie Tampa. A nice school with good students and no ego. They made this judoka feel welcome. Learned a lot.

Last Tuesday [14 hour fast]: Nothing cause of the above-referenced jackass. Started to do pushups then got disgusted.

Last Wednesday [24 hour fast]: Jackass made us miss lunch. After all the airport mess I didn't have time to eat until my layover.

Last Thursday: Nothing.

Last Friday [16 hour fast]: Out of town again. Broke fast at Hooter's.

Gant Grimes
06-16-2008, 01:36 PM
Saturday
*no fast*

1.5 hours judo

1) speed squats, sets at 1 min.
185#x10x2
A little sluggish after judo.

2) press, singles
135, 145, 155, 165, 175
Not real strong.

3) deadlift
365x1x3

4) 5 rounds of Cindy
2:58

Gant Grimes
06-16-2008, 01:45 PM
Sunday
*Enjoyed the day and ate crap*

Today
*no fast*

1) handstand: 1 min
adv. tuck front lever, rings: 45, 15 (almost got it)
L-sit, rings: 15, 8, 7
This is a new one for me. I'm going for 30 seconds per progression.

CF WOD
2) OHS, 5 singles
65, 70, 72.5, 75, 77.5
It kinda sucks, but I'm still pleased. I suck at OHS, and that's at or near a PR weight.
*I thought I would open with 70. I went down, dumped the weight and fell backward. Yeah...

3) FS, 5 singles
95, 105, 115, 122.5, 110
Started feeling the OHS, not to mention not doing FS for the last 10 days.

4) BS, 5 singles
100, 120, 125, 120, 120
I was feeling the reps pile up. Back didn't feel right. Come back to squat another day.

Cool down: reverse hypers and good mornings on the bench

5) WOD
3 rounds of:
* 10 2-hand KB rows @ 20 kg
* 5 dead hang chins
* 10 med-ball plyo pushups
2:51
The dead hangs are very interesting on the heels of the high pulls (rows, whatever).

Gant Grimes
06-17-2008, 02:52 PM
last night: 2 hours Judo/JJ. It was my son's first judo class. He's 4 1/2. Quite a special moment.

*no fast*

1) HS: 40, 20
adv. tuck FL, rings: 60 seconds! (move to next progression)
L-sit, rings: 15, 15
I'm including these elements at the beginning of each workout. It takes about 7 minutes to get through the three elements, and it's very taxing. I know it compromises some of the later work, but it should be worth it. The negative impact should diminish in time.

2) HPSn, work to heavy single for 10 reps
70 x 10 x 1

3) split jerks, work to heavy single
60, 80, 100, 107.5x, 105x
Speed was gone by the time I got moderately heavy.

4) Interval Helen (1 round, rest, repeat)
2:25, 2:27, 2:36
Left hamstring is very tight. Could only run about 90-95%, which kinda defeats the purpose.

Gant Grimes
06-18-2008, 01:22 PM
Fun day.

*16 hour fast*

**no gymnastics today. Saving it for the bar**

1) FS, work to heavy 5
225# x 1 x 5
I hadn't done 5 of anything in awhile. I'm out of shape.

2) DE press, 3 position, sets @ 45 seconds
95# x 9 x 3

3) JM press
135# x 6 x 3
First time to do these. I think I sucked on them. I'm doing them because I need more tricep strength in my presses.

4) DB OH press @ 1 min. rest
17# x 4 x 15
These are going to round out press days. Yes, I'm using hypertrophy to help bring my pressing strength up.

5) SN DL
110 x 1 x 5

6) pullup, work to heavy double
90# x 1 x 2

7) reverse hypers
50# x 3 x 10

Leo Soubbotine
06-18-2008, 02:20 PM
I'm out of shape.

Yeah :D
Congrats on the FL hang. That thing is a bitch.

Derek Simonds
06-19-2008, 06:23 AM
My kids are both buggin me for kimonos. I told them not until they were training on a regular basis. They don't give you any deals on kids gear that shiznit is still expensive.

Nothing like doing the OJ through an airport to make a flight.

And just FWIW I am looking forward to being out of shape like you bro.

Gant Grimes
06-20-2008, 01:30 PM
yesterday
*14 hour fast*

2 hours judo/jj
It was a good class.

today
*15 hour fast*

Too nice a day to be inside. Low 90s and clear with a slight breeze.

1) Murph
36:39
PR by 2:13.
1 mi: 7:33 (3:30/4:03)
20 rds Cindy: 19:46
1 mi: 9:05 (5:02 [wtf?]/4:03)

Gant Grimes
06-23-2008, 01:53 PM
*no fast*

1) handstand: 40, 20 (tried 1-arm HS, didn't work)
FL (adv. tuck 2--back flat, bent knees): 6 sets of 10 seconds
Iso-sit: 185# guy stood on my stomach for a minute (don't ask; it's useful for my purposes)

2) hang clean (full clean), work to heavy single
100 kg
Failed/fell 3 times at 105. Need to work catch at bottom.

3) KB LCCJ, 1 minute each arm
6 minutes @ 24 kg
Damn, that was hard. I usually alternate after 3 reps/hand. I got about 10 reps/minute.

4) reverse hypers
50#x3x10

5) DB press
18#x4x15
Go ahead and laugh.

Garrett Smith
06-23-2008, 02:53 PM
What, handstands + LCC&J aren't enough for you that you feel the need to do some DB presses at the end??? :-)

Cosmo Mazza
06-24-2008, 05:37 AM
Gant:

In your warm-up, do you do the L-sit from a pull-up hang position or a in the top of a dip/lock out position?

Does it make a difference?

Gant Grimes
06-24-2008, 12:35 PM
Gant:

In your warm-up, do you do the L-sit from a pull-up hang position or a in the top of a dip/lock out position?

Does it make a difference?

Dip. It makes all the difference in the world.

Gant Grimes
06-24-2008, 12:44 PM
last night- 2 hours judo

*16 hour fast*

weight: 84.5 kg (185.9#)

1) FL (3d prog): 20, 20, 10, 10
L-sit (on KBs): 15, 15

2) power snatch, work up to max
40, 60, 70, 75, 80, 85, 87.5x, 87.5x
85 is a new PR. It's also my first bodyweight snatch. My first miss at 87.5 was very close. The second one, not so much. Onward.

3) snatch balance
60 x 3 x 1
I had such high hopes for these, but I suck so bad. That's why I power snatch.
I'm going to do these and/or OHS every week until I can at least match my power snatch. Sad.

4) Metcon
* 5 thrusters @ 75 kg (154#)
* 10 m sprint
* 10 2-hand KB swings @ 20 kg
* 10 m sprint
* 10 burpess
3 rounds, rest fully b/w rounds
1:08, 1:14, 0:56
These were nice. I realized after the first round that I was using 20 kg bells instead of 24 kg; that was disappointing, but I stuck with it. I saved time on the third round because I turned around in the rack (to avoid the bouncing bar) and wasn't a wuss on burpees.

Leo Soubbotine
06-24-2008, 02:17 PM
Congrats on the snatch pr!

Gant Grimes
06-25-2008, 08:49 AM
Thanks! It sucks to fight for a couple months to get 2.5 kilos.

I apparently hit another PR yesterday also. A friend asked me about her fitday entry. I was curious and charted my own. It was a bit of a cheat day...prob 700 calories (100 g carbs) over normal. I'm usually not fortunate enough to get that much protein, either.

Behold:

Calories: 4435
Fat: 232 g (49%)
Carb: 214 g (18%)
Protein: 357 g (33%)

If I was a Zoner, that would be 24C/ 51P/ 155F*
*(using 1.5g)

I got a nice boost from adding 5 oz. of chopped brisket to the half dozen eggs I had for breakfast. Excellent.

John Alston
06-25-2008, 09:14 AM
That's nice eating. I might need to restart my fit day to do some calibration.

Allen Yeh
06-25-2008, 03:45 PM
Holy crap, how do you fit all that food in an IF window?

Gant Grimes
06-25-2008, 09:22 PM
I just got lucky, Allen.

Alston, I use fitday once every couple months to make sure I'm within 15% of where I think I am. There's generally a variance of several hundred calories any given day.

Leo, I'm fasting 3-5 days a week for 14-18 hours at a time (usually 4 days of 14-16 hours).

today

*no fast*

1) power clean & jerk, work up to max single
80, 90, 100, 105, 107.5-PR, 110-PR, 112.5-PR
My previous C&J PR was 105. I have since PCd 107.5 and jerked 110, but never together. 107.5 was spotty. 110 was easy and powerful. 110 was the ugliest thing you've ever seen on a platform.
I think it all comes down to music selection. I seem to snatch better to Tool while Velvet Revolver helps the clean. That's what the black box suggests, anyway.

2) front squat, work up to max single
80, 90, 100, 110, 120, 127.5X
125 was my previous PR. I thought I was due, but I went nowhere.

3) deadlift single + 3 box jumps
170 kg, 37.5" box x 3 sets

Arien Malec
06-26-2008, 08:36 PM
2) power snatch, work up to max
40, 60, 70, 75, 80, 85, 87.5x, 87.5x
85 is a new PR. It's also my first bodyweight snatch. My first miss at 87.5 was very close. The second one, not so much. Onward.

3) snatch balance
60 x 3 x 1
I had such high hopes for these, but I suck so bad. That's why I power snatch. I'm going to do these and/or OHS every week until I can at least match my power snatch. Sad.

Congrats on the BW snatch! I'm not there yet, but I had the same problem with being able to lift more on the power lifts than the squat lifts. What cured it was to stop doing power movements. You take a hit for a while, but over time, it's worth it. Tall snatches help a lot as well.

Gant Grimes
06-27-2008, 12:25 PM
Congrats on the BW snatch! I'm not there yet, but I had the same problem with being able to lift more on the power lifts than the squat lifts. What cured it was to stop doing power movements. You take a hit for a while, but over time, it's worth it. Tall snatches help a lot as well.

I've been thinking about this a long time, and I have decided that it's not a problem I need to cure. I use OLY primarily for judo and other power concerns. I'll do 1-2 OLY comps a year, and I'll get by with the power versions. I'll keep drilling the squats, and if they catch up, so be it. There. I'm at peace now.

***

last night
2 hours JJ

*15.5 hour fast*

1) Hang Power Snatch, work up to max single
60, 65, 70, 75, 77.5, 80, 82.5
Until Tuesday, 82.5 was my 1RM for my power snatch.

2) squat, work up to heavy single
140, 160, 170, 177.5x
DAMMIT!

3) metcon
* 10 tire flips
* 20 swats, 16# sledge
* 250m sprint
3 rounds, recover fully between rounds
After all the work, it was more like a 250m lollygag into the wind (which, of course, stopped on the way back).
A nice workout.