View Full Version : The New Relic: Abject Stupidity
06-01-2008, 05:59 PM
Enough is enough, time to get serious. A little background first. I originally started doing Crossfit back in early 2005, somewhere around there. I did that for a while but plateaud due to a lack of strength and tried to add supplemental strength work but did way too much because Iím an idiot. Fast forward to today and I basically have screwed around/program hopped and gotten no where fast.
The plan is to go back to Crossfit. I have made recent previous attempts to go back in, but made the mistake of not ramping up slowly enough, resulting in a lack of consistency, and ending in a spectacular burnout and lack of results. I will be doing a lift of the day prior to a reduced volume WOD following a 3/1 schedule. LOD will be 5-3-2 rep warm-up sets with one heavy work set of 5 reps. Lifts rotated will be Dip, DL, Chin, FS, OHP, PC. WOD will generally be 50% volume (at least for the first month). Deference will be given to strength in the sense that volume of distance/reps will be reduced instead of lowering the weight whenever possible.
I decided to do this because I think a little accountability is just what I need. I think it will force me to be honest with myself about the little indiscretions, both dietary and training wise by posting the good, the bad and the ugly. I am posting this here instead of over at Crossfit because of my utter disdain for the Zone diet and I feel I may get more informative feedback if anyone chooses to do so. If I modify anything it will be toward a more strength/power focus and not more/longer met-con. It has been my experience that the Zone sucks all the joy out of life and drives me freaking nuts. I will also post diet/sleep comments on the same page as I believe they go together (if this isnít OK, let me know and I wonít do that).
Posting begins tomorrow
06-02-2008, 03:16 AM
What is your current goal?
06-02-2008, 08:23 AM
It has been my experience that the Zone sucks all the joy out of life and drives me freaking nuts.
Welcome to the dark side....
06-02-2008, 11:32 AM
Good luck! I would say you're in the right spot. Looks like you have kind of a MEBB scheme working out here, good idea.
I feel you on the Zone. I've tried strict Zoning, modified blocks etc. and just have no fun with it.
You're in the right place for support.
06-02-2008, 05:03 PM
Main goal is just all around fitness and health. I have found that I do better without too much met-con, but have no desire to completely give it up because I have exercise ADD and don't feel good without it. That is a big reason I wanted to stick with Crossfit to an extent. Lots of variety, but with a plan in the bigger picture and I don't have to program much. I really need the variety becuase much of the rest of my life is very structured. I an an accountant and sometimes the anality of my co-workers is beyond absurd form my view. So I guess to get to the point, I want it all, but like I said before with a deference to strength. I would rather have a bigger deadlift than a good 10k time (Acutally I'd be fine if I never ran one again). I will be using my weights on all the big lifts and benchmark WOD's as measures. From a vanity point of view I'm fully committing to the idea of performance based
aesthetics. I figure this way, at least I can impress the ladies by juggling kettlebells if they don't find me attractive.
Thanks to the others
WU: Row 1000m, dynamic strething & joint mobility work
BW - 30 x 5
BW x 3
BW+10 x 2
BW+20 x 5
WOD: CFT (I'm running one cycle behind so I can plan volume changes in the scheme of the 3/1 as a whole)
1x125 Very Tough
#1: 4 hardboiled eggs (need to go shopping), 4 fish oil caps (black decaf
coffee and water throughout the day)
#2: 6 pickles, deli meat off of two sandwhiches (I was at a seminar for
work today and usually, they have good food choices at these things,
but not today, should have planned ahead
#3: About 8oz chicken breat, bunch of broccoli, 1 orange, 1 Tbps CLO, 2
Tbsp Olive oil
Note regarding substitutions:
I want to sub as little as possible but will have to due to equipment limitations as I work out in a commerical gym (the kind where trainers tell clients that their knees will explode if they let their knees move forward at all). Don't have a house so I can't build my own.
Additionally, I will have to sub on two standard exercises: Bench and BS
I can't bench w/o pain due to a shoulder dislocation I suffered back in my "body building" days. Being a early 20 y/o dumbass, I deceided I would fix myself. Ever since I can't bench, however if I stop OHP/dip/push-up it begins to hurt.
For the BS, I get pretty bad hip pain in my right hip. I have no idea why, I've tried playing around with form, read and re-read starting strength, etc. I'm sure I'm doing something wrong, but alas I'm just not going there for now.
06-02-2008, 05:48 PM
Welcome aboard! Not sure why the disdain for the Zone diet. It seems to work, but I'm to lazy to count blocks. I currently do the South Beach Diet (more or less), which is similar, but without the precision. Works for me.
I think standard CrossFit is good for a lot of people. Everything works, but nothing works forever, so change somethng every 4 to 8 weeks. If you want general fitness with an emphasis on strength, the CA WOD looks good and I'll get there soon. I just finished a Starting Strength cycle and am doing Dan John's Rapid Ascent program now.
06-02-2008, 07:45 PM
Nice answer. I asked because that of course would color my answer.
Another method that I found worked pretty well for Strength if you still want to have your metcon too is something I found in a PM article that Robb wrote on how he programmed a fighters workouts.
He would do weighted dips, weight pullups and deadlifts with one minute rest between sets keeping the reps between 1-3 and sets between 3-5 sets, varying the reps and sets everyday 3-5 days per week. When I used this method I did OHS, ring dips and weight pullups. I attribute this to getting my OHS to BW+ for reps. Then after you do this which takes no more than 15 minutes you do your metcon for the day. It's not too taxing because of the low reps but enormous benefit.
A lot of good advice so far.
06-03-2008, 11:36 AM
Thanks for the idea. I read that issue of the PM and I think it is a good idea too. There are however, a lot of good ideas. I really like the latest 3 day a week MEBB program and a lot of other ones out there. I am trying to keep it simple and actually be consistent in application of my template. Also, I like the idea of working out a little bit almost every day, I feel better this way.
I just read Grant's post on his strength based template and results. I have experienced some of the same problems he did, such as joint pain form only heavy lifting and too much/too long of met-con destroys me (I'm thinking adrenal fatigue issues, etc). A big problem I have is I start off doing well and feel great, so then I ratchet up the intensity too fast and burn out. I vow to restrain myself this time and make incremental, long-lasting progress.
I am actually stealing the basic premise from a post by Peirre Auge where he said,
"Just do the WOD and pick one exercise with which to practice a heavy lift immediately prior to the WOD. Do 5 reps. Pick a different exercise prior to each WOD and keep alternating the movements linearly increasing in load.
And if at all possible, use the prescribed weights in the WOD go as fast as possible while maintaining excellent form. You will be surprised with how much stronger and faster you get in a short time."
See the full discussion at (WFS, obviously) - last post of the page.
06-03-2008, 01:27 PM
Welcome aboard Michael.
We are pretty close in stature and very close in the CFT. I can BS without pain but other than that not too far apart.
Looks like you have a great plan. I can't zone either as it drives me batty so it is mostly Paleo for me.
I will be watching your log with great interest to see your progression. Best of luck.
06-03-2008, 04:04 PM
Hopefully this will workout well. Perhaps I will contact one of the affiliates in my area (I live in CT) either CF watertown or CF central and see if I can get some help with the BS. I'm probably doing something wrong, but just can't tell.
06-03-2008, 04:17 PM
OK first off, no more diet stuff b/c this is going to take too much time to post. I'll keep track of it on my own. Generally paleo, PRO about 150g/day, lots of veg, lots of fat, little to no fruit except sometimes a more carb heavy/low-no fat meal after a workout 1-2x's a week.
Note on the LOD: I neglected to mention that the top set of 5 is being done rest-pause style w/ 15 second rest between reps.
WU: 1000m Row, Joint Mob, Dynamic stretching
275x5 Little tough after DL'ing yesterday, but that's just what happens on a rotation like this.
135# thrusters 10-8-6-4-2
Double under 50-40-30-20-10
115# thurster 8-6-4-2
Sub box jumps 20" (forgot jump rope) 40-30-20-10
Wanted to do 5-4-3-2-1 / 25-20-15-10-5, but shoulder's were just not having it. Tomorrow with def be Rx'd 135 on cleans.
06-04-2008, 05:15 AM
Nothing better than posting on company time.
WU: 1000m row, Joint Mob, Dynamic stretching
It's hard to spread out a warm-up for BW exercises when your not that strong, but I think it probably better than to do the warm-ups on a gravitron. Any ideas on this?
135# Clean 10-8-6-4-2
GHR sit-ups 50-40-30-20-10
135# Clean 5-4-3-2-1
Sub: Decline sit-ups, 4 notched up 25-20-15-10-5 (no GHR at gym)
CD: Static stretching
06-06-2008, 05:06 PM
Life happens and as such I can no longer follow my original plan due to other obligations. So I am going to change it to this. Workout every other day. Change the LOD from one to two lifts paired as HPC & OHP, FS & Chin, DL & Dip. Follow this with a WOD randomly selected form the following: Diane, Fran, Elizabeth, Grace, Helen, modified Michael, Sprints (anywhere between 50-400m), 10 minute Cindy, and modified FGB. No repeats until go through all of them, yada yada.
I know, it looks a lot like the latest MEBB template, but Iím going to stick with this for now primarily because I want more frequent exposure to the main lifts instead of switching every 3 weeks.
115x5 Good, go up
155x5 Good go up
Fran for 15-10-5 reps:
I SUCK at kipping, thrusters werenít bad.
On the brighter side I received my order of grass-fed beef/butter and my Do-Wins. Canít wait to try them out.
06-08-2008, 07:48 AM
Went to a walk about 30min in morning. Mowed someone else's lawn with a push mower for about 90 minutes. Given the heat, I sweat better than in a sauna.
WU: The usual
165x3x3 Good go up.
Love the Do-wins. Feels much better than using my Nike Free's that I have used for everything up until now. Practically left a stain on the floor.
On a side note, I keep getting asked more often (in reference to squatting) "doesn't that hurt your knees" to which I now reply, "Yes, it does."
BW+25x3x3 Good go up
3 rounds for time of:
35# DBS 30 reps
30 decline sit-ups Lvl #3
This is the longest met-con I will be doing.
06-10-2008, 05:47 AM
275x5 Good go up, last time form was questionable.
BW+25x5 Good go up
5 rounds Cindy
06-13-2008, 06:15 AM
Back to the original plan. Long story, not interesting or important.
5 rounds for time:
135# Hang clean 7 reps
AMRAP in 20 min:
135# Hang clean 3 reps
3 HPSU (self assisted on smith machine)
8 rounds even
Finally, working on my weaknesses like kipping and HSPU. Never tried actual HSPU before, always just did higher volume elevated push-ups.
06-14-2008, 01:06 PM
BW+30x5 Good go up
10 rounds for time of:
I did AMRAP in 20 minutes instead. Finished 7 rounds in 17:53 & called it a day.
06-15-2008, 11:01 AM
280x5 Good go up
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Run 800m x 2
06-17-2008, 08:46 AM
BW+30x5 Good, go up
Sub w/PC (b/c have heavy DL in my LOD rotation already)
Old PR was 170x1
06-18-2008, 06:22 AM
175x5 Good go up
06-19-2008, 10:14 AM
BW+35x5 Good, go up
As Rx'd except sub GM for back ext.
Pretty good up until halfway through the run on the 3rd round. All of the sudden I felt like I just got hit by a car.
06-21-2008, 08:12 AM
Feeling quite toasted from "Michael" on Thursday. Perhaps I should have listened to myself and kept to the whole half volume thing for the first month. In any event, I have decided to alternate speed DL w/ heavy DL efforts for my LOD as I have already found it hard to really grind them out heavy at least once every 5-6 days.
225x1 (PR by 20lbs)
225x1(Repeat because form was a little shakey, better this time)
Very happy with the PR in BS. I actually met someone at my gym who noticed me doing FS and we started talking. Turns out he used to be a powerlifter and does some strong man stuff now. I mentioned how I was having problems w/ my BS and he offerred to help me out. He understands that I am not going for a PL style BS. It turns out that my problem was (1) I was too afraid to really lean forward which I need to due my particular aglopamofics(SP?) and (2) I was slightly favoring my right side coming out of the hole which is something I just couldn't see when teaching myself. The result, no pain in my right hip (although I could really feel the proper hip drive this time) and a new PR.
06-22-2008, 07:28 AM
50 Double unders
50 walking lunges
50 Double unders
Same, except cut reps to 30 each and sub box jumps for double unders.
06-26-2008, 04:05 PM
Unexpectedly had to travel this week.
Circuit of 5x5 of BS, Chin & Dip, 2 min rest between each exercise.
175# on BS 10# vest on Chin & Dip
It looks like once again I will not be able to make my planned 3/1 or 2/1 schedule. Too bad because it felt like what I was doing would have worked out well. I think I will just move onto the latest 3-day version of the MEBB plan. Very similar to what I am doing.
06-29-2008, 07:12 AM
10 minute Cindy
7 rounds +
WTF, for some reason I just could not do the push-ups very well today. Better luck next time.
07-01-2008, 05:45 AM
"Grace" As Rx'd
10:10 PR (Old time 11:13)
07-03-2008, 07:14 AM
LOD: SGDL from defecit (35# plates)
5 rounds w/ 2 minute rest between rounds of:
12 1 arm DB snatch
12 Elevated Push-ups
12 Box Jumps
Times: ?? No clue, but I did puke for the first time ever. Came close on Tues also. Must be something about the met-con following heavy lifting.
07-07-2008, 11:38 AM
WOD: Diane sub elevated push-ups @ 30-20-10 reps, DL as Rx'd
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