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Aaron Austin
01-04-2009, 05:42 PM
Hey all!

I found this site while reading the CF boards and seems like the right place for me. I have been Crossfitting for the last 3 months using the Brand X scalings. Prior to that regular excercise hasn't been part of my life for about 10 years. At any rate I made some excellent progress first doing puppies, then pack scale. But, I wanted to increase my strength at a quicker rate than CF was returning so I tried adding two strength days in addition to the regular WOD's. After about three weeks the volume became too much and I dropped the strength work and resumed with regular WOD's. Then, I came across Gant Grimes' Hybrid program – read the rules and the results and decided that it was the way I wanted to go as well.

I am going to run the 3 on 1 off Novice template as I like to work out on my lunch hour so the shorter workouts suit my schedule. Gymnastic skill work will first be a handstand and also an L-seat on rings.

Here we go!

Handstand Practice – 30 sec, 30 sec, 20 sec

Front Squat – 3 sets x 4 reps x 185 lbs.

Metcon – 3 rnds run 400m, 10 burpees – 7:42

Aaron Austin
01-05-2009, 12:30 PM
L-Seat progression on Rings (bent legs) - 20 sec, 30 sec, 20 sec

Split Jerk - 3 sets x 1 rep x 165 lbs.

Push Press - 3 sets x 4 reps x 135 lbs.

Metcon - 5 rnds 10 walking lunges holding 50 lbs. DB, 15 DB Swings - 6:03

Derek Simonds
01-05-2009, 02:05 PM
Aaron welcome aboard. Looks like some good training. I will pop in and out and look forward to keeping up with your training.

Aaron Austin
01-05-2009, 06:09 PM
Thanks for the welcome and encouragement Derek. I'm looking forward to making some good improvements.

Aaron Austin
01-06-2009, 05:13 PM
Hang Power Snatch - 3 sets x 1 rep x 125 lbs.

(Will transition these to cleans once I improve my wrist / tricep flexability. I'm making good progress but still not happy with how I'm catching the bar yet)

Clean Deadlift - 1 set x 5 reps x 275 lbs.

Ring Dips (bodyweight only) - 1 set x 5 reps, 2 sets x 4 reps

First time doing ring dips :) wanted to hit 3 x 5 the whole way through - hopefully next time.

Aaron Austin
01-08-2009, 07:56 PM
January 7th - 1 round of installing rear suspension into snowmobile and mounting new skiis for time ~ 2 hours. Flip snowmobile onto side 2 sets x 1 rep.

January 8th - Compress next three days training into two as I am heading to Quebec this weekend for a little snowmobile trip.

Handstand Practice against wall - 4 x 30 sec.

OHS - 3 sets x 5 reps x 115 lbs. First time doing these with any weight.

Shoulder Press - 3 sets x 5 reps x 95 lbs.

Metcon - 3 rounds for time of:
400 m row (subbed 25 50lb. DB swings due to broken C2 at gym)
10 box jumps (22")
5 clapping push-ups
6:24

Aaron Austin
01-13-2009, 06:18 PM
Another trip planned this weekend this time to Fraserdale, Ontario to do some backcountry riding at the Abitibi Canyon - so compressing workouts again this week.

January 9th

Power Snatch - 3 sets x 1 rep x 125 lbs.

Back Squat - 3 sets x 5 reps x 245 lbs.

Weighted Pullups - 1 set x 5 reps, 2 sets x 4 reps x 10 lbs.

January 12th

Handstand against wall - 20 sec, 30 sec x 3

Rack Jerk - 5 sets x 1 rep x 165 lbs.

Push Press - 3 sets x 5 reps x 135 lbs.

Front Squat - 3 sets x 5 reps x 185 lbs.

Metcon - 50 burpees for time - 4:55

January 13th

L-Seat on Rings - 20 sec, 15 sec x 2

Hang Power Snatch - 5 sets x 1 rep x 125 lbs.

Deadlift - 1 set x 5 reps x 280 lbs.

Ring Dips (bodyweight only) - 2 sets x 5 reps, 1 sets x 4 reps

Aaron Austin
01-15-2009, 06:36 PM
January 14th

Rest

January 15th

Handstand again wall - 20 sec, 30 sec x 2 - kicked feet away from wall for a few seconds last set

Overhead Squat - 3 sets x 5 reps x 120 lbs.

Shoulder Press - 1 set x 5 reps x 100 lbs., 2 sets x 3 reps x 100 lbs. - Knew this was too much of a jump but I don't have 1lb. plates in gym.

Metcon - 7:12

200 m row
30 sit-ups
300 m row
20 sit-ups
400 m row
10 burpees

Kind of screwed up situps and burpees compared to CA WOD but oh well still pretty close :o

Aaron Austin
01-16-2009, 01:45 PM
January 16th

L-Seat on Rings (proper) - 15 sec x 2, 5 sec x 1

Power Snatch - 5 sets x 1 rep x 125 lbs.

Back Squat - 3 sets x 5 reps x 250 lbs.

Weighted Pullups - 3 sets x 5 reps x 10 lbs.

Aaron Austin
01-28-2009, 01:25 PM
January 17th & 18th

Backcountry snowmobiling up near Fraserdale, ON. I forgot my camera at home and bought a disposable hopefully I'll get some good pictures out of it.

January 19th

Handstand against Wall - 25 sec, 20 sec, 20 sec

Front Squat - 1 set x 5 reps x 175 lbs., 1 set x 5 reps x 185 lbs., 1 set x 5 reps x 190 lbs.,

Metcon - Tabata Rows - Total meters after each interval - 114, 244, 362, 481, 591, 705, 820, 929

I did CF WOD's for the next week (I just felt like giving it a run)

January 20th

"Joshua" - BrandX Pack Scale
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

time 25:39

January 21st

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

My HSPU were piked, last few sets of Pullups including some jumping ones plus L-Hangs - time 20:12

January 22nd

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

time 19:41

January 23rd

Rest

January 24th

Crossfit Total

Squat - 315 lbs. (High Bar Style)
Press - 115 lbs.
Deadlift - 335 lbs.

January 25th

"Barbara" - Lite Version from BrandX
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round

total time including rest 41:05

January 26th

Five rounds for time of:
20 Glute-ham sit-ups
15 Back extensions

time 10:14

I'm going to roll back to the Hybrid program it's better for me.

January 27th

Rest

January 28th

Handstand against Wall - 40 sec, 40 sec, 30 sec

Front Squat - 3 sets x 5 reps x 190 lbs.

Metcon - 3 rounds for time:
600 m row
1 min rest

time 8:54

Aaron Austin
02-02-2009, 05:46 PM
January 29th

17 1/2 hour fast WOD at end

Split Jerk - 5 sets x 1 rep x 175 lbs.

Push Press - 3 sets x 5 reps x 135 lbs.

Metcon - 3 rounds for time
15 reps 55 lbs. DB Swing
10 reps 35 lbs DB Clean
time 7:38

L-Seat Leg raises 2 sets x 10 reps

January 30th

18 1/2 hour fast WOD at end

Snatch - 5 sets x 1 rep x 135 lbs.

Deadlift - 1 set x 5 reps x 285 lbs.

Ring Dips (bodyweight only) - 3 sets x 5 reps

January 31st & February 1st

Riding, alcohol and poor diet on weekend snowmobile trip to Quebec

February 2nd

No Fast

Handstand against Wall - 45 sec, 20 sec, 30 sec

Overhead Squat - 3 sets x 5 reps x 125 lbs.

Metcon - 5 rounds for time
5 reps 225 lbs. Deadlift
10 burpees
time 8:12

Aaron Austin
02-07-2009, 01:01 PM
February 3rd

WOD at end of ~17 hour fast

Shoulder Press - 3 sets x 4 reps x 100 lbs.

Metcon - 5 rounds for time:
24" Box jump - 12 reps
Clapping Pushup - 5 reps
time 4:36

L-Seat leg raises 10 reps x 1 set, 8 reps x 1 set

February 4th

WOD at end of ~18 hour fast

Clean - 5 sets x 1 rep x 175 lbs.

Back Squat - 3 sets x 5 reps x 255 lbs.

Weighted Pullups - 12.5 lbs. - 2 sets x 5 reps, 1 set x 4 reps

February 5th

Rest

February 6th

WOD at end of ~17 hour fast

Front Squat - 3 sets x 5 reps x 195 lbs.

Handstand against wall (some practice kicking up) - 25 sec, 30 sec x 2

Metcon - Tabata KB Swings (50 lbs. bell) - I decided to bring my own KB to the globogym - tired of using DB's. Score - 11, 10, 10, 10, 9, 9, 8, 8

February 7th

WOD at end of ~14 hour fast

Split Jerk - 5 sets x 1 rep x 175 lbs., 1 set x 1 rep x 185 lbs. (went up nice :) )

Metcon - 21, 15, 9 reps
50 lbs. KB Swing
Burpee
time 7:44

GHD Situps - 3 sets x 25 reps

Aaron Austin
02-08-2009, 10:00 AM
February 8th

WOD at end of ~16 hour fast

Snatch (Power - need to grow some sack and get under the bar) - 5 sets x 1 rep x 135 lbs., 1 set x 1 rep x 140 lbs.

Deadlift - 1 set x 5 reps x 290 lbs.

Weighted Ring Dips - 5 lbs. (not much but more than last time :) - 3 sets x 5 reps

Aaron Austin
02-09-2009, 01:49 PM
February 9th

Rest / Skill day

Practiced Butterfly Kip for 15-20 minutes. First time working on this skill - seemed to come pretty good but I need quite a bit more practice to string together more than 3-5 at a time. It's a good start though.

Aaron Austin
02-23-2009, 05:08 PM
February 10th

Overhead Squat - 3 sets x 5 reps x 135 lbs.

Handstand against Wall - 25 sec, 25 sec, 30 sec

Metcon - 3 rounds for time - Run 400m; DB Clean (35 lbs.) 10 reps - Time 9:18

February 11th

Shoulder Press - 5 reps x 80 lbs., 5 reps x 90 lbs., 4 reps x 100 lbs.

Metcon (from CA WOD) - 5 rounds for time - 5 reps each - burpee; ball slam (6kg); two hand KB swing (50 lbs.); box jump (12 shims + step) - Time 6:54

GHD Situps - 3 sets x 25 reps

February 12th

Clean - 5 sets x 1 rep x 185 lbs.

Back Squat - 3 sets x 5 reps x 260 lbs.

Weighted Pullups - 12.5 lbs. - 2 sets x 5 reps, 1 set x 4 reps

February 13th - 17th

No WOD's on my snowmobile trip (last one of the year - My sled broke and I had to get towed 255 km's back to my truck. Very cold and gave me lots of time to think)

February 18th

Front Squat - 3 sets x 5 reps x 200 lbs.

Handstand against wall - 20 sec x 2

Metcon - 3 rounds for time - row 250m; 10 clapping pushups - Time 5:00

February 19th

Split Jerk - 2 sets x 1 rep x 185 lbs., 3 set x 1 rep x 175 lbs.

Metcon - 6 round Tabata Pushups - 18, 10, 7, 6, 4, 3; Tabata Squats - 19, 19, 18, 16, 15, 15

Hanging Knee-up - 2 sets x 10 reps

February 20th

Snatch - 2 sets x 1 rep x 135 lbs., 3 sets x 1 rep x 140 lbs.

Deadlift - 1 set x 5 reps x 295 lbs.

Weighted Ring Dips - 7.5 lbs. - 1 each x 5, 4, 3 reps

February 21st

Rest

February 22nd

Overhead Squat - 2 sets x 5 reps x 140 lbs., 1 set x 4 reps x 140 lbs.

Metcon - KB circuit (16kg) - AMRAP 10 minutes - one arm swing, around the body, one arm swing, around the body, two arm swing - 4 rounds plus 10 each arm swings

Handstand against Wall - 3 x 30 sec

February 23rd

Today was my Press day so I went with the CF Mainsite WOD with scaled reps.
For time:
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Row 500 meters
115 pound Push press, 9 reps
Row 500 meters
115 pound Push press, 6 reps

Time 15:25

Aaron Austin
02-24-2009, 11:22 AM
February 24th

Clean - 1 set x 1 rep x 185 lbs., 4 sets x 1 rep x 195 lbs.

Back Squat - 3 sets x 5 reps x 265 lbs.

6 minutes practice BFK pullups (need more practice)

Aaron Austin
02-26-2009, 11:07 AM
February 26th

Front Squat - 1 sets x 5 reps each at 185 lbs., 195 lbs., 205 lbs.

Metcon - 3 rounds for time - 50 lbs. KB Swing; Mid thigh box jumps - 21, 15, 9 - Time 5:15

Handstand against wall - 30 sec x 2, 45 sec x 1 (My kick up is getting much more refined several times I was able to kick and gently pull my heels to the wall)

Aaron Austin
02-27-2009, 10:35 AM
February 27th

Jerk - Light work today things just didn't seem to be clicking worked up to 1 set x 1 rep x 165lbs.

Metcon - KB circuit (16kg) - AMRAP 10 minutes - one arm swing, around the body, one arm swing, around the body, two arm swing - 5 rounds plus 17 seconds to spare

Aaron Austin
03-01-2009, 06:56 AM
February 28th

Worked out with my sister today she doesn't know how to snatch yet so I did cleans with her instead. We did progressive loading instead of sets across. I'm scheduled to run a 5K May 3rd so I am going to switch up my training a bit. I am going to use the MEBB template to allow for more metcon into the mix.

Clean - 1 rep x 205 lbs.

Deadlift - 5 reps x 300 lbs.

Some dips, negative dips, butterfly kip pull ups and L sits playing on rings

Aaron Austin
03-03-2009, 01:06 PM
March 2nd

CF Mainsite WOD
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Time 13:18 (This felt sucky after a long day of work)

March 3rd

CF Mainsite WOD
Deadlift 1-1-1-1-1-1-1 reps
275 lbs. / 295 lbs. / 315 lbs. / 335 lbs. / 355 lbs. / 365 lbs.(X) / 365 lbs. (PR by 30 lbs. bodyweight @ 177 lbs. on Saturday)

Aaron Austin
03-08-2009, 05:30 PM
March 4th

CF Mainsite WOD - BrandX Scaled

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round.

3:55, 4:20, 5:03, 5:25, 5:35

March 5th

Rest & ~24 hour fast

March 6th

CF Mainsite WOD
"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Time 12:00

March 7th

ME Squat - 5 x 245 lbs., 5 x 265 lbs., 5 x 275 lbs., 2 sets x 3 reps x 285 lbs., 3 x 295 lbs.

March 8th

Metcon - 6 rounds Tabata's
Pullups - 9, 9, 5, 5, 5, 4 ( I really need improve my kipping technique)
Pushups - 16, 9, 6, 6, 5, 4
Situps - 10, 9, 8, 8, 7, 8
Squats - 18, 17, 15, 13, 12, 13

Plank - 2 minutes
1 leg L-Sit - 10 sec each leg

Aaron Austin
03-10-2009, 10:26 AM
March 10th

CF WOD from SUNDAY 090215

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

22:12 (Damn I'm slow)

Aaron Austin
03-11-2009, 01:47 PM
March 11th

ME Push Press - 3 sets x 5 reps x 135 lbs., 2 sets x 3 reps x 145 lbs., 1 set x 2 reps x 155 lbs.

Aaron Austin
03-19-2009, 04:24 AM
March 12th

5 rounds for time of:
275 lbs. Deadlift - 5 reps
Burpees - 10 reps

Time - 10:48

March 15th

CF Mainsite WOD from Friday 090313
Back Squat 3-3-3-3-3 reps
275 lbs. x 3, 285 lbs. x 3, 295 lbs. x 3, 300 lbs x 3, 275 lbs. x 3

March 16th

CF Mainsite WOD scaled from Saturday 090314
Five rounds for time of:
155 pound Clean, 5 reps
15 Pullups

Time - 17:00

March 17th

CF Mainsite WOD from Sunday 090315
"J.T."

21-15-9 reps of:
Handstand push-ups subbed 135 lbs. Push Press
Ring dips
Push-ups

Time - 27:00 (damn)