View Full Version : James' Log

james forshaw
01-25-2009, 12:53 PM
First time logging here as opposed to the Crossfit Forum. Seems fitting since this next stage is a strength-building phase.

Goal - Increase pound-for-pound raw strength in the squat, deadlift and push-press whilst maintaining bodyweight for as long as progress continues.

Training - Rip's Texas Method

M - Volume - Squat / Push Press / Power Clean / Weighted Dips
T - Rest
W - Recovery - Front Squat / Bench Press / Weighted Pull-ups
T - Rest
F - Intensity - Squat / Push Press / Deadlift / (very short) Metcon
S - Rest
S - Rest

Nutrition - as paleo as normal (i.e. very), in the following rough ratio:
16-20 blocks P / 10-12 blocks C / 30-40 blocks F - will IF on rest days only (if desired)

Starting stats

Bodyweight - 77kg
Squat - 145kg
Power Clean - 90kg
Push Press - 85kg
Deadlift - ? (have recently pulled 190kg, but perfect form has overtaken weight in my priorities list)

Derek Simonds
01-25-2009, 02:52 PM
Nice starting numbers. Welcome to the training logs. Any specific goals you are trying to achieve?

james forshaw
01-26-2009, 02:05 PM
Thanks, Derek. Goal is simply the increase of strength in 3 all-encompassing lifts whilst retaining my current bodyweight and composition. Hopefully, when returning to a strength-biased hybrid programme, it'll be of great benefit.

Squat - 5 x 5 @ 120kg - Last Set Difficulty (out of 10) = 9

Push Press - 5 x 5 @ 60kg - LSD = 6.5

Power Clean - 3 x 5 @ 75kg - LSD = 10

Dips - 4 x 6 @ +35kg - LSD = 8.5

Pavel's Oblique Twist - 3 x 10 (5 each side) @ 25kg
60s rest

1 hour 15 minutes in total, which is the longest session I've had for a long, long time. Squats felt just right, heavy but form maintained well. PP's can definitely increase next week. May have to rearrange the Clean reps to get the volume in next week, perhaps 5 x 3. Dips may stand a very small increase.

*Fasted til 11am (morning off, therefore slept in)
10P, 6C, 25ishF
Stopped Eating (SE) @ 8pm*

james forshaw
01-27-2009, 12:37 PM

*22 hour fast
10P, 5C, 25ishF
SE @ 7pm*

Got to knock this lack of eating on the head, and quickly.

james forshaw
01-28-2009, 03:40 PM
Front Squat - 3 x 3 @ 100kg

Bench Press - 3 x 5 @ 85kg

Weighted Pull-ups
15kg x 6 (strict)
10kg x 6 (strict)
10kg x 16 (kipped)

Rip's Overhead Weighted Sit-ups - 4 x 12 @ 10kg
10 breaths rest

Squats and bench were pretty intense, moreso than I imaged with the weights used. Going to put that down to bad sleeping lately and not eating as much as I should, before changing anything. Decided I'm going to use more weight and kip my pull-ups from now on. 6 reps with 15kg was extremely disappointing.

*15 hour fast
13P, 4C, 20ishF
SE @ 5pm*

james forshaw
01-29-2009, 02:45 PM

*Nutrition split approx 20:8:35
SE @ 9pm*

james forshaw
01-30-2009, 09:48 AM
Squat (full olympic high-bar) - 1 x 5 @ 135kg

Push Press - 1 x 5 @ 75kg

Deadlift - 1 x 1 @ 165kg

10-8-6-4-2 reps of couplet:
60kg Thrusters
Time: 4 mins 34

That's the heaviest 5RM I've ever recorded for the squat, even in the days of just getting to parallel. To do it when going deep is very satisfying. Extremely pleased with the PP, that was meant only to be a triple but still had a bit more in me. Was going to do a triple at around 150kg for the deadlift, but when 155kg went up extremely fluently with an overhand grip, decided to go 10kg more (165kg was more than satisfactory also) and end on a good note.

Metcon was wretched. All sets unbroken but the time it took between thruster sets to summon the rocks to continue was almost obscene. Very glad of the two -day rest over the weekend.

*No fast
Not had dinner yet, so will post tomorrow*

james forshaw
02-02-2009, 11:45 AM
Rest - obviously...

james forshaw
02-02-2009, 11:51 AM
Squat - 5 x 5 @ 122.5kg - LSD = 9.7

Push Press - 5 x 5 @ 65kg - LSD = 8

Clean Pull - 5 x 3 @ 110kg

Pavel's Oblique Twist - 4 x 10 (5 each side) @ 27.5kg
60s rest

Squatting was HARD, hopefully I can keep progressing though. Push presses will comfortably allow a 2.5kg increase next week. Decided to replace power cleans with clean pulls to allow for large poundages, and because I prefer the exercise. Dips I'm jettisoning altogether. Don't know why I included them in the first place. Did 4 sets of abs just for the hell of it.

james forshaw
02-05-2009, 04:29 PM
Front Squat - 3 x 3 @ 102.5kg

Bench Press - 5,5,4 @ 87.5kg

Weighted Pull-ups - 7,8,8 @ 20kg

Not too concerned about what goes on in these recovery sessions, so long as my legs, pushing and pulling muscles work reasonably hard through a full ROM. The anomaly with the pull-ups was down to my kip deserting me for no apparent reason. Very low pull-up numbers, as the bar was 2 inches thick and no chalk available. Felt I could have had more in me though, as all I ate all day was a MRP shake - nutrition has been woeful all week.

james forshaw
02-07-2009, 05:37 AM
Didn't expect much from today (still gave it 100% obviously). Diet has been extremely poor, which is disappointing. There is no need to be sloppy with eating and to get fat, which is where I'm headed if it doesn't stop. Anyway, I gave it my all and this is what happened:

Squat (full olympic high-bar) - 1 x 3 @ 140kg

Push Press - 1 x 4 @ 80kg

Deadlift - 1 x 1 @ 170kg

No metcon - workouts shifted forward one day due to unavoidable circumstances. Would like to have a chance of recovery before monday.

Very strangely, I feel as though my squat regressed. Last week's 5x135 gave a higher projected 1RM than today's 3x140kg. But at the same time, I've just done 3 deep reps with what was very recently my old (probably barely parallel) 1RM.
Shoulders hurt horribly no matter how much warm-up I do - dislocates, static stretches, windmills, that thing where you thrust your palms upward with fingers interlocked, push-ups, two sets with an empty bar and slow progression upward... still they hurt! Pleased with the progression though, 80kg is heavy.
Had little gas for the deadlift. 155 went up beautifully but 170 was pretty bad. Would have counted in a PL meet as it didn't stop but breaking the floor was UGLY.
Mixed week. Plan - eat right, sleep well, improve.

james forshaw
02-09-2009, 11:24 AM
Squat - 8 x 3 @ 130kg - LSD = 9

Push Press - 5 x 5 @ 67.5kg - LSD = 8.5

Clean Pull - 5 x 3 @ 115kg

Pavel's Oblique Twist - 3 x 10 (5 each side) @ 30kg

Definitely felt better after getting to bed early and sleeping very well over the weekend (sad or what?), and eating better today.

Squats felt very heavy to start with but after a couple of sets, and getting into tight lumbar extension before and during the lift (really feel like it clicked properly), it felt about right. Will probably go for sets across of 5 reps next week, depending on how Friday goes.

Push presses were less painful on my delts, but painful nonetheless. I'll take the improvement though, until if and when it gets unbearable. Could stand to increase by 2.5kg at same sets/reps next week.

The first rep of every set feels great with the clean pulls, but the sheer effort required for each makes the subsequent reps nowhere near as good. I must be progressing though - after the last set, deloaded to 100kg and squat cleaned it like it was nothing, which felt awesome.

*No fast
Decided I'm not going to be strict with counting calories, as it'll no doubt affect any strength gains negatively. Cutting fat is easy anyway.
At this moment:
15P, 8C, 30F*

james forshaw
02-11-2009, 03:35 PM
Back Squat - 3 x 3 @ 110kg

Weighted Dips - 12 (18kg), 10 (28kg), 8 (38kg)

Weighted Pull-ups (kipping) - 3 x 7 @ 25kg

Swapped bench press in favour of dips. Sane decision really.

james forshaw
02-14-2009, 03:25 AM
Squat (full olympic high-bar) - 1 x 5 @ 140kg

Push Press - 1 x 7 @ 80kg

Deadlift - 1 x 1 @ 180kg

50 Burpees for time
Time: 2 mins 52

james forshaw
02-14-2009, 02:46 PM
Queasy all day. Quitting booze for 40 days starting today, Saturday 14th. Easy...

james forshaw
02-16-2009, 11:11 AM
Squat - 5 x 5 @ 130kg - LSD = 10

Push Press - 5 x 5 @ 70kg - LSD = 8.5

Clean Pull - 5 x 3 @ 120kg

Rip's overhead weighted crunch
8,12,12,12,9 = 53 @ 15kg
60s rest

Going up 2 reps across the board was a big ask, and every one of the 5 squat sets did me in big time. Went dizzy by the end, but depth and form were spot-on throughout.
Stayed conservative with a steady 2.5kg PP increase, despite the 80x7 last week. Why change what's working?
120kg clean pulls felt fine for the first reps, then like the heaviest weight on earth for the second and third ones. Was panting like I'd been Franned by the end of it.
Decent ab sesh. The first set was done with a rolled towel, hence only 8 reps. Ditched the towel and felt it more, so thats the way to go. Hopefully 60 reps next time.

james forshaw
02-20-2009, 05:28 AM
Overhead Squat - 3 x 3 @ 45kg

Weighted Pull-ups (kipped) - 9, 8, 6 @ 27.5kg

Weighted Dips - 50kg x 6, 40kg x 7, 30kg x 8

45kg OHS is a huge deal for me, as it's only now I've been regularly doing shoulder dislocates and that my squat form has really been nailed down that I can actually manage to get into a really good position in the hole. Got to start somewhere!

Daniel Mays
02-20-2009, 11:18 AM
Looking strong on all your lifts. We are about the same(22, ~same weight) and similar goals(get stronger not fatter) and one thing that works for me is to pig out after training sessions. I run tight zone pre workout and rest days with around ~2x fat that puts me around 2400 calories. After a heavy lifting session (for me it's Tues, Thurs and Sunday) I add about 1000 or 2000 calories, mainly from clean foods(Goodberry's Frozen Custard is clean in my book!).

I am not gaining fat, actually leaning out somewhat when I put the booze down, and I know I'm getting bigger and stronger. I have done both Crossfit to lean way down, then SS and Eating to get big and strong(a lil doughie) and this method of eating seems to be working very well. My workouts do not seem to be affected and my weights are going up every session still. YMMV, but just thought I'd give you some input. Good luck dialing in the diet!

Stay Strong,


james forshaw
02-21-2009, 06:58 AM
Squat (full olympic high-bar) - 1 x 2 @ 150kg

Push Press - 1 x 4 @ 85kg

Clean - 1 x 1 @ 100kg

100m row w/ 50s rest
8 rounds
Best: 17.5
Worst: 18.5

That's the heaviest squat I've ever put up, by 10kg. The 145kg I put as my starting point was just a projected max. Very pleased, needless to say.
Happy with 85kg for four reps too, I feel this will help hugely with jerking what I can clean.
Lower back wasn't feeling great today (poor posture on clinic), so did cleans instead of Deadlifts. University gym with metal plates so didn't feel comfortable going above 100kg. Failed 105 but the noise was deafening. There seems to be a new impenetrable psychological barrier, similar to when trying to get into triple figures in the first place. I know there's definitely a 110 in me, just got to throw myself under it...

james forshaw
02-23-2009, 11:34 AM
Squat - 9 x 3 @ 135kg - LSD = 9.5

Push Press - 5 x 5 @ 72.5kg - LSD = 9

Deadlift - 1 rep every 30s for 10 reps @ 150kg

Miscounted the squats and did 9 sets. Still maintaining excellent depth despite it feeling really heavy.
Moving into the upper limits of what I can do 5x5 for push presses, a real challenge this week.
To mix it up, tried deadlifting for volume. 10 reps isnt loads, but I wanted to maintain a straight back and improve my initial pull off the floor. Did the last 2 with hook grip, by far the heaviest weight I've lifted that way.

james forshaw
02-25-2009, 09:26 AM
Squat - 3 sets of 3, first two @ 100kg, last @ 120kg (went for speed)

2-position Clean (power clean, full clean) - 80, 85, 90

Full Clean - 100, 105

105 went up very easily. Had it not been a recovery session I'd have pushed on.

james forshaw
02-27-2009, 10:09 AM
Squat - 2 reps @ 155kg

Push Press - 3 reps @ 87.5kg

Clean - 105kg

Disappointed with my 3 and a half reps at 87.5, was so close to a fourth.
Even more disappointed with missing a 110kg clean and jerk, as I knew I'd bottled it even before it became a clean pull. Didn't even feel particularly heavy, that's the worst bit.
Good squatting though.

Alternated 50kg CJs (I'm metabolically weak atm) with a friend - 5 rounds of max reps, resting as the other worked.
Total - 40 reps (burning forearms were the weak link)

james forshaw
03-01-2009, 12:15 PM
Random post

Went into the garage yesterday and military pressed 75kg. Went in this morning to prove I wasn't dreaming and did it again. An official "advanced" press, by some way too. Felt nice.

Chris H Laing
03-01-2009, 01:30 PM
You are disgustingly strong for your bodyweight. How long have you been training?

Chris H Laing
03-01-2009, 05:05 PM
I was recently freed from the CF mindset as well. I have done SS, and I didnt like it actually. It moved me farther away from my goals, because most are bw based (OAC, planche pushups, etc.) and SS+GOMAD made me fat and slow. The strength gains were nice, but I didnt want to continue it at the expense of my other goals. I'm still trying to find what works for me training wise.

BTW...it was only a tuck planche haha not too impressive.

james forshaw
03-05-2009, 04:08 PM
Squat - 4,4,4,4,4,3 @ 135kg LSD - 10

Push Press - 5 x 5 @ 75kg LSD - 9

Clean - several, not going beyond 90kg

Felt absolutely crap today, thanks to consistently extremely poor nutrition, poor sleep and the fact I did my volume workout 3 days late. A disappointing final week, but I'm going to do some light ROM stuff tomorrow and give it my all to post max singles in the squat, push press, deadlift and clean on sunday.

james forshaw
03-09-2009, 12:16 PM
My first taste of Texas Method is now over. Those were 6 extremely enjoyable weeks, which I ended with 1RM tests and the following improvements:

Squat 1RM - 160kg (20kg improvement)

Push Press 1RM - 95kg (10kg improvement)

Press 1RM - 75kg (5kg improvement)

Clean 1RM - 105kg (stayed the same, but it was no longer shakey)

It definitely works, and now I know I can stand to jettison metcon and not worry about leanness for a while without the world ending. Halfway through my diet completely nose-dived though, and despite minimal changes in body composition I do believe the strength increases would have been more impressive had I ate well.

Chris H Laing
03-09-2009, 12:20 PM
Nice PRs! Great progress in 6 weeks. What are your plans for training now? Gunna get back to CF?

james forshaw
03-09-2009, 12:24 PM

"I hate medium" (Dan John)

Hell yeah, Dan. For the next 28 days (gulp), my goal is to lose the 3.5kg I've just put on (though I suspect a good deal of that is retained food - my weekend was disgraceful), and to reintroduce my body to metcon. And, if you like, to re-establish good eating and sleeping habits.


M - Heavy CJ & CF-style Metcon
T - Rest
T - Squat/PP/Deadlift
F - CF-style Metcon
S - Rest

By HIIT I mean dragging myself to this huge hill near mine that I cannot believe I haven't thought of using before, and running up it to failure. Or rowing intervals. Or 2 or 3 consecutive 4 round tabatas. Essentially: pain, repeat.

1600kcal diet broken down as 16 protein blocks, 8 carbs and double the fat. Green as possible.

IF several times a week, preferably on off-days or HIIT days - looking forward to HIIT totally fasted.

And no cheat days either, just the allowance of eating slightly more on sunday (but this still must be paleo). It's only 28 days...

james forshaw
03-09-2009, 12:32 PM
CF Metcon

10-8-6-4-2 reps of couplet:
60kg CJ

Time: 6 mins 48

Simple, but brutal. Would normally have doubled the pull-up numbers or added weight, but the last time I did just 75 after a pull-upless period I had bilateral bicep tendinitis the memory of which will go with me to my grave. Plenty tough as it was.

*15 hour fast
13P, 6C, 18F
Last Meal 8pm*

james forshaw
03-10-2009, 04:51 PM
Rest Day

*16 hour fast
14P, 5C, 25F
Last Meal 4:30pm*

james forshaw
03-11-2009, 01:07 PM
*26.5 hour fast
14P, 5C, 25F
Last Meal 10pm


2 consecutive 6-round tabatas (6 mins total)
24kg DB swings
60s rest
30kg Thrusters

11,10,7 *break of about 30s* 10,10,10

Completely misjudged this, but because I set out to destroy myself and exactly that happened, I'm not too concerned.
First mistake was doing thrusters after a shoulder-intensive exercise. I probably should have reversed the order or perhaps alternated. After the 3rd round of thrusters, my shoulders were boiling and I couldn't have completed the last 3 without stopping for any amount of money.
Better luck next time! Perhaps without such a drastic fast it'll be a bit more doable.

james forshaw
03-12-2009, 11:41 AM
Squat / Push Press / Deadlift

137.5kg x 2,3,3,3,3
120kg x 10

Push Press
82.5kg x 3 x 5

140kg x 8 x 3

Man, heavy weights on a cutting diet the day after tabata thrusters SUCK! Totally bottled the first set of squats (had a quiet word with myself and got it together though, fortunately). Will definitely swap weds and thurs round in future, there's no point squatting heavy with DOMS in my quads.
PP though, 82.5kg FLEW up the first couple of sets.
Haven't done volume on deadlifts in a long long time. These were good, I could tell my lower back was rigid as can be throughout. Got most of the first set and some of the second done with a hook grip, but the last was mixed. Hook is coming along nicely.

*No fast
16P, 8C, 25F
Last Meal 8pm

james forshaw
03-13-2009, 10:29 AM
CF Metcon

12-9-6-3 reps of triplet:
60kg Power Clean
+10kg Pull-ups
+10kg Dips

Time: 8 min 30

These metcons are going to wipe me out for a while yet. Poor time but will settle for completion at these early stages.

Slow, Y-towel Crunch (these HURT!)
10 breaths rest

Then: 2 min plank

*15 hour fast
19P, 8C, 30F
Last Meal 11:30pm

james forshaw
03-14-2009, 12:18 PM
Rest Day

*13.5 hour fast
17P, 6C, 25F
Last Meal 7pm*

james forshaw
03-15-2009, 07:38 AM

60m sprint
Walk back to start

10 rounds

Intense, forgotten how challenging these are. Good to have done it at the tail-end of a decent fast.

*18.5 hour fast
16P, 5C, 24F
Last Meal 3pm*

james forshaw
03-16-2009, 12:31 PM
O-lifting + CF Metcon

Clean Pull

Work up to:
130kg x 2 x 5

Almost all done with hook grip, score.

Taken from the Hybrid Programme Heavy Metcons list...

5 rounds for time:
7 x 155lb (70kg) Hang Squat Cleans
10 x Clapping Push-ups

Time: 9 mins 17

Very thankful for my increase in base strength, it was a huge asset here. Limiting factor was the conditioning and heart required to begin each set. Surprisingly, sets 1 and 3 (curiously) of the squat cleans were unbroken, the rest broken just once due to grip. Clap push-ups are hard in a good way, definitely need to implement more of them!

*16.5 hour fast
18P, 7C, 26F
Last Meal 8pm*

Chris H Laing
03-16-2009, 04:08 PM
*16.5 hour fast
8P, 3C, 6F*

How can you eat so little and yet stay at 170 and be so strong. Its not fair! I have to eat like 25P, 20C, 50-75F in order to just maitain my 140... :(

Thats a sick clean pull also. More than I deadlifted today... Looks like things are going great.

james forshaw
03-17-2009, 11:59 AM
Rest Day

*16 hour fast
14P, 7C, 20F
Last Meal 6:30pm*

james forshaw
03-18-2009, 02:06 PM
Slow lifts - ME

Squat - 1 x 155kg
Missed 160kg (no biggie, will hit it another time), but the video showed the successful 155 was crazy deep.

Push Press - 1 x 97.5kg PR
The single biggest weight I've ever put above my head. Bigger than any jerk also.

Deadlift - 1 x 177.5kg
No PR because I was at home rather than the gym and that is every plate I own. BUT it was done with a hook grip, which is by far the heaviest weight I've lifted overhand.

*15 hour fast
18P, 8C, 35F
Last Meal 8:30pm*

james forshaw
03-19-2009, 11:34 AM
*22 hour fast
13P, 5C, 15F
Last Meal 9:30pm*

CF-style Metcon
Did this at the very end of the fast

"Litvinov Workout"
3 rounds
Front Squat 85kg x 8
Sprint 140m
2 min rest

Sucked AND blew. 85kg feels like the heaviest thing in existence, especially outside with no wall to look at. Lack of visual perception of how you're going down and then up again adds to the challenge.

james forshaw
03-20-2009, 09:14 AM
CF-style Metcon

Supposed to do HIIT today, but I was busy in the morning and I much prefer doing it early morning. Haven't done an age-related workout this year, so addressed this as follows...

22 reps of:

Tuck Jumps
60kg Push Press
Clap Push-ups
100kg Deadlift
1.5pd KBS
60kg Hang Power Clean
Wall Balls (10ft)

Time: 19 mins 26

Brutal. The intermittent rests were long and very often.

*19P, 6C, 16F
Last Meal 6:30pm*

**First (and hopefully only) cheat of this 28 day period - 50g Nestle chocolate BUT I actually think I can be forgiven! I was making a solid chocolate easter egg to give to somebody and all was well right up to the very end. Just as I thought I'd done it, the egg sprung a leak and molten chocolate came gushing out all over me, the counter and the floor. All I had to stem the gush was my mouth - what would you have done??**

james forshaw
03-22-2009, 02:51 PM
CF Metcon


Score: 20 rounds (F)

First time in 4 or 5 attempts that I've failed to finish Chelsea. Direct result of lumbar pain which began around the 8th round. I have no idea why it happened, as my squat form was good, and a hell of a lot better than 2 years ago which was when I last did Chelsea. Disappointing, because aside from my back, the rest of me was in a good position to finish. Oh well, these things happen.

james forshaw
03-23-2009, 12:45 PM
*14P, 6C, 19F
Last Meal 7:30pm*

james forshaw
04-06-2009, 02:40 PM

james forshaw
07-10-2009, 10:28 AM
Introducing a friend (complete newbie) to the teachings of Rippetoe on Saturday, and a new acquaintence I'm likely to be seeing a lot more of casually informed me he squats 180kg for one and 130kg for twenty. With this in mind, I'll be Texas Methoding it again. I also want to complete King Kong before I'm 24 (next July) so that gives some indication as to my goals.

Depending on how long it takes to find the cheapest materials possible (still a student) for a lifting platform, will actually begin to train the CA WOD at some point in the near future. I cannot wait for that.

james forshaw
07-20-2009, 01:19 PM
Booked a holiday to Croatia, ending August 30th, so I'm reluctant to begin a strength/mass cycle with a 9 day break in between. Will do a strength hybrid CF style programme for until then to get back into the routine of actually working out, and hopefully get back into respectable shape (which is always nice around summertime).

Paleo - very

Had tuna, chilli pepper and cucumber wrapped in nori seaweed roll with 8 blocks of macademias and an apple for lunch.
Diced chicken breast and broccoli/carrot/chilli pepper stir-fry for dinner with a handful of grapes for desert.

Last meal - 18.15


6-5-4-3-2-1 x BW Squat Clean (77.5kg)
12-10-8-6-4-2 x Bar Dips

Time: 6 mins 57

Should have added weight to the dips, but fast breathing during the warm-up put me in a more conservative mood! Pleasantly surprised at the time, as I usually just do 15 reps during heavy clean workouts instead of 21. Everything bar the 4 cleans unbroken.

james forshaw
07-21-2009, 11:46 AM
Scheduled rest day today, but tomorrow evening will be very busy indeed so managed to fit in a metcon tonight.


On the minute for 10 minutes...
6 x 50kg (110lbs) Hang Clean to overhead

From the middle rounds on it went from bad to worse, so much worse than when I did this workout doing only 5 per round. I recommend it, it's like HIIT sprints - 15s hard, 45s rest.

Paleo - 3 excellent meals, involving eggs, chicken, fruit and veg (not all at once)

Chris H Laing
07-21-2009, 02:03 PM
James! Its nice to have you back on the PMenu forums.

james forshaw
07-22-2009, 04:38 PM
Thanks for dropping in, Chris!

Rest Day - definitely needed it

james forshaw
07-23-2009, 01:14 PM
Slow Lifts

Back Squat
Worked up to 135kg x 3

Can't wait to begin strength cycle in september, 135kg felt almost shameful.

170kg (overhand grip)

Couldn't fit any more weights onto the bar. Pretty tough though.

15-13-11-9-7-5-3-1 Burpees
1-3-5-7-9-11-13-15 Pull-ups

Time: 9 mins 24

Pretty happy with the time, it was a brutal workout. Pleased most about the burpees, all unbroken.

Don't even want to think about food right now, but it's still going very well.

Later on...
Scaffolding has been set-up around our house and there's a myriad places to do knees-to-elbows :D So I'm going to hit these as often as possible. Unfortunately no places quite high enough for a worthwhile stab at GI Jane.

50 reps, few sets as possible
Rest 60s upon leaving the bar

15-12-10-7-6 = 5 sets

james forshaw
07-24-2009, 11:50 AM
Rest Day

Abs are killing....

Paleo - 20.5 hour fast
Broke with amazing bbq chicken thighs and legs, and an apple. So good.

james forshaw
07-26-2009, 09:43 AM
Took second rest day due to lingering DOMS - severe in abs, bearable in chest, traps and groin (provided they weren't poked).

Had a bit of a lax day because some friends were up. Not nearly as epic as a usual cheat day, which I'm quite pleased about.

Still sore but what can you do?

Slow Lifts

Front Squat
Worked up to
100kg x 5 x 3

Push Press
Worked up to
77.5kg x 5 x 2

Clean Pull
One on the minute for 10 minutes

james forshaw
07-27-2009, 03:13 AM
Took inspiration from a recent CFMP WOD...

AMRAP in 10mins

10 x WBS (10ft)
10 x KtE
10 x Deadlift (60kg)

Score: 5 rounds - almost to the last second

Very tough on the forearms, especially with KtE done on a 3 inch thick scaffold pipe! Deadlifts sucked. Caught sight of myself in a window reflection and my upper back looks horrible. I concentrate too much on keeping a straight lumbar back that I forget to keep my chest up. Not pretty!

james forshaw
07-28-2009, 01:54 PM
Rest Day

My poor abs!

james forshaw
07-30-2009, 03:36 PM
Front Squat
Worked up to
105kg x 3
110kg x 3
110kg x 3

Worked up to
150kg x 3
180kg x 1

Row - 8 rounds
Total: 973m

Definitely faded in the last 3 rounds. Need to do this repeatedly. Unfortunately...

james forshaw
07-31-2009, 06:36 AM


Push Press 95lbs

Time: 6 mins 22 (PR)

Shattered previous best by 43 seconds.

james forshaw
08-01-2009, 08:31 AM
Rest Day

*18 hour fast

Decided to do some ab work and make use of the temporary scaffolding

Max reps in 5 sets w/ 60s rest

21, 12, 8, 9, 10 = 60

Mixed up my grip, which accounts for the ascending reps in the last three sets. 3 inch piping is not easy to hold onto!

Later on...

After clearing a monumental amount of concrete and debris from under the scaffolding, a very nice little flat area under an 8.5ft bar presented itself. I know it's a rest day, but I couldn't help myself. It was only a mini version because my forearms and lower back are fried from digging and KtEs, so I plan to do either a 50 or 75 rep version real soon...

Mini GI Jane
30 reps Burpee/Pullups at 8.5ft w/ 3" thick bar (believe me it makes a difference)

4 mins 38

Unimpressive time, but it was such a joy to do. Each rep takes so much focus and poise!

james forshaw
08-02-2009, 11:39 AM
Rest Day

Much needed! Had a bit of cheat day. Not too drastic though - chilli/baked potato, aero bar and a sweet n sour pork. Not great but I've gone far worse before. Will strive to go about 2 weeks clean now, my friend was home so we kinda just let loose.

james forshaw
08-03-2009, 11:00 AM

Half G.I. Jane
50 burpee pull-ups w/ 3" bar at 8.5ft

Time: 7 mins 35

Much better than last time, did the first 30 reps in 3:30, more than a minute faster than the other day. It's beyond me how Amundson did 100, the man is beyond words.

Back on the paleo and loving it. Looked very lean this morning.

james forshaw
08-04-2009, 11:34 AM
Few hours digging concrete and pushing heavy wheelbarrows up a ramp to warm-up (excellent lumbar and trap work)

10-8-6-4-2 reps of:
70kg Power Clean
Bar Dips

Time: 4 mins 56

Happy to go under 5 minutes. I don't know if the creatine I finally began using again (it must be several years) had something to do with it, or just that I wasn't brave enough to add weight or reps to the dips. To be honest, I wasn't sure whether 70kg for 30 reps was going to turn into a chipper so didn't want a mountain of dips thrown on top if it was....

...it wasn't, as it turned out. 10 unbroken with no real trouble.

james forshaw
08-05-2009, 02:21 PM
Slow Lifts

Front Squat
Worked up to:
102.5kg x 5 x 3

2.5kg better than my last sets of 5 across, will continue to try to put 2.5kg on per session. Felt really good, core stability felt very solid.

Worked up to:
155kg x 3

5kg better than last time - same as FS, just keep increasing for triples.

Creatine is NASTY, no wonder I haven't had it in so long. I have a great idea for a metcon tomorrow, can't wait.

james forshaw
08-06-2009, 01:13 PM

21 x Burpee Pull-ups
18 x Hang Power Clean 60kg
15 x Burpee Pull-ups
12 x Hang Power Clean 60kg
9 x Burpee Pull-ups
6 x Hang Power Clean 60kg
3 x Burpee Pull-ups

Total: 84 reps (48 BPu, 36 HPC)

Time: 11 mins 52

Very happy with the time, as I'd set a target of 15 minutes. I was resting quite a bit, so there's room for improvement - every rep sucked the wind right out of me! If I was a "Girl" I'd hope this would be my workout. "J-Fo", 321 GO! :D

james forshaw
08-07-2009, 11:39 AM
Rest Day


james forshaw
08-08-2009, 10:37 AM
By no means an excuse, but I must note that I have had very acute gut problems today. Even though we eat different things, both my parents have in the past week also, so I hope I haven't contracted something serious.

Anyway, I've felt pretty weak today and not wishing to eat anything solid, I've had a litre of milk in place of breakfast and lunch. Was going to do front squats and deadlifts but my legs didn't feel up to it. Did metcon instead...

As Rx'd

3:00 on the dot

Outside PR time by 8 or 9 seconds. Nonetheless, elated to go 3 mins once again. Had it not been for feeling very iffy, I'd have been disappointed with the way my body was making a meal out of every thruster and pull-up. After pounding the burpee pull-ups, heavy cleans and general working out hard whilst eating paleo, I was somehow expecting a partly easier time of things... but then when has Fran ever been anything but brutal?

james forshaw
08-10-2009, 02:06 PM

Rest Day + Massive Cheating (I regret nothing)


Slow Lifts

Front Squat
105kg x 5 x 3

Improving nicely.

160kg x 3 x 1

5kg improvement.

james forshaw
08-11-2009, 07:19 AM

At the track...

Death By 10m

Score: 13 rounds = 910m

The distance was never the issue. Having to repeatedly turn around and accelerate was what really hurt.


3 x 100m w/ slow walk back to start as rest

Very happy with these, didn't seem to fade throughout each sprint and the third sprint felt as quick as the first. Was definitely cooked though.

james forshaw
08-12-2009, 07:52 AM

"Quarter Gone Bad"

5 rounds of 15s on, 45s rest for 15 mins total of:

135lbs Thrusters
50lbs Pull-ups


118 total **PR**

Absolutely shattered my old score of 102 - I'm so stoked! No idea where I'd get the reps from to beat 118, I used every single second and even managed 7 across instead of 6 for the thrusters. I was honestly feeling sort of spaced and unenergised before this workout, and worried that I was going to fall flat so needless to say I'm absolutely ecstatic with the result. Up there with the best performances of my life.


KtE - max reps in 5 sets w/ 60s rest
23,13,11,11,10 = 68

Already gone up 18 reps in only 3 attempts. Killer on the forearms with such a thick pipe.

james forshaw
08-13-2009, 09:19 AM
Rest Day

*20 hour fast

Got an interesting soreness in both bicep tendons which I'm hoping won't become tendinitis. That's a pain I'd gladly go without seeing ever again.

james forshaw
08-14-2009, 07:56 AM
Bicep tendons still sore at full extension, so heavy deadlifting is out. Just did front squats alone.

Front Squat
107.5kg x 5 x 3

Didn't feel as strong as last week, despite getting all the reps. Will switch to 3x3 next time to mix it up, at least 115kg.

james forshaw
08-15-2009, 03:43 PM
Had a heavy night last night - lots of rum and went to bed at 4am. Didn't eat any rubbish though, which was a plus. Ate only one small meal around 2pm, then went to the football game. Got home at 8pm, felt tired and almost skipped the workout but managed to suck it up. Thankful that I did, feeling pretty pleased with myself :)


70kg Clean*
Bar Dips

Time: 5 mins 43

Did the same workout with 10-8-6-4-2 on the dips last week and did it 47s faster. So taking into account the extra 30 dips and my lack of inclination to train, I'm willing to take that as a victory.

*from now on, unless explicitly stated otherwise, any metcon involving a clean will automatically mean from floor to upright racked. Therefore, Plan A is to power clean, and to squat clean only when the weight dictates that I have to.

james forshaw
08-16-2009, 09:23 AM
Missed the track today (forgot about the reduced opening hours on Sunday). Did a quick couplet at half-time whilst watching a premiership match on TV. Adding a 12" jump to the burpees was a nod to the CFMP workout.


21-15-9 of couplet:
DBS (24kg)
Burpees w/ 1ft jump & touch

Time: 5 mins 54

Would fancy going under 5 mins if given another shot at that. Probably won't as there are better couplets out there, but a taxing workout nonetheless.

james forshaw
08-17-2009, 02:48 AM
Rest Day

Last rest day before the holiday on Friday. It's been an awesome 5 weeks, I've really rediscovered the joy of working out and the high that comes with it. Looking to get in 3 metcons including a visit to the track and a strength workout between tuesday and thursday. Then 9 days with nothing but my bodyweight to try and maintain it!

james forshaw
08-18-2009, 12:57 PM
Fasted 19.5 hours before today's WOD (20.5 hours total)


Tabata Row

Aiming for 1000m, or at the very least break 973m but after the second round I realised the C2 wasn't recording my distances. I was so annoyed and even more curious, because that was by far the strongest I've felt going full throttle through a tabata row. I'm convinced I shattered my PR, so there is no option other than to do what I planned tomorrow and then reattempt on thursday. Gutted, but at the same time it was a very sweet return to form after a massive Dominoes and Subway yesterday (no filler in between though)

james forshaw
08-19-2009, 04:56 AM
Metcon #1

5 rounds:

6 x 60kg Thrusters
10 x Pull-ups

Time: 4 mins 21

All unbroken bar the last set of pull-ups (4/6). Thrusters were simples at first, then felt very heavy! Pleased to stay on the right side of 5 minutes, a very tough couplet done at pace.


Metcon #2

CF Mash-up
70kg Deadlifts
Bar Dips

Score: 78 + 98 = 176

Man, light deadlifts suck! Unlike most other exercises, you still have to tense everything just the same as when you're going heavy. Pleased to get what I feel is a high score, especially only 5 hours or so after another weight-based metcon.

james forshaw
09-01-2009, 05:56 AM

james forshaw
09-03-2009, 08:51 AM
*Crossfit Football*

1 week behind CFFB main page, at "off-season" and "collegiate" level. Unlimited paleo, goals are increased strength, power and metcon, both in the gym and on the soccer field.

20 rep squat

100kg x 20

Chose a comfortable weight of 12.5kg less than my record as I haven't done any serious exercise for a long time. Wasn't so much the weight feeling heavy, but more trying to maintain form with a spinning head that was the really difficult bit.

james forshaw
09-21-2009, 10:54 AM

AMRAP in 12 mins:

5 x 65kg Push Jerk (subd from 85kg)
7 x Pushups
9 x Pull-ups (subd from GHD back extensions)

Score: 7 rounds

Finished on 11 mins, shoulders had nothing left, not even enough to attempt another set of push jerks. Man, these guys must be STRONG to do that workout with 85kg.

james forshaw
09-23-2009, 01:14 PM
Did a bit or rearranging to accommodate football practice...


Rest Day


On the minute for 12 minutes - 85% Push Jerk x 2

First 9 mins - 80kg
Last 3 mins - 75kg

Football practice instead of the metcon - more than a match for it.

james forshaw
09-25-2009, 06:41 AM

Absolute major crash in energy yesterday, and after a decent night's sleep too so it's a bit of a mystery. The only thing I can think of is that I ran my heart out in football with still nowhere near adequate conditioning so maybe I was still shot from that. Ate good paleo though and a good amount, so will just have to work through it.

Was meant to do maximal deads and go to the track for sprints but instead fell soundly asleep mid-afternoon for a few hours!

This week has been very haphazard but it is only the first one, so no worries.

james forshaw
09-28-2009, 12:39 PM
Week 2

Did my own heavy clean metcon as I couldn't complete the WOD prescribed through lack of equipment.


5-4-3-2-1 Clean 85kg
10-8-6-4-2 Bar Dips
10-8-6-4-2 Pull-ups

Time: 7 mins 29 (PR by 1 min 23)

Didn't expect to set a PR because the cleans were kicking my ass. Three times I did clean pulls with no finish, and was reduced to isolated singles. The first time I attempted this I did purely squat cleans but about a dozen this time were power cleans which is pleasing.