View Full Version : Brian's road to elite fitness

Brian Solar
05-19-2009, 07:50 PM
Hey all, I'm almost 17 years old and weight around 170#. I have been crossfitting on and off for about a year and have recently finished a 6 week cycle of CFSB. I will continue to do this for another 6 weeks and will experiment with Crossfit Football later. Here are some starting stats:

Back Squat: 260x3

Front Squat: 225+

Deadlift: 330+


Clean and Jerk:~190

Snatch:~135 :mad:

Kipping pullups:~30

Don't really know my times on benchmark workouts because they are improving so fast.

Brian Solar
05-19-2009, 07:54 PM

1. Bench Press: 1rm
205-215-225 fail- 225 fail

2. Deadlift: Heavy 3 rep; 15 rep

3. Skill work: Handstand pushups
4 sets of 2, failed on last rep of 4th set.

No metcon today, raining heavy outside.

Chris H Laing
05-20-2009, 03:23 AM
So Brian, you're a year younger than me, but you're a lot heavier and a lot stronger than me...I need to get to work. Also, welcome to the boards.

Brian Solar
05-20-2009, 04:28 AM
I owe my progress to my diet, paleo + dairy. Not too long ago, my 1rm squat was 235.

Jacob Rowell
05-20-2009, 06:47 AM
Welcome aboard!

There's plenty of great information to be found here, and many knowledgeable people. It can make it easy to second guess what you're doing. If you're making progress and enjoying yourself, keep doing what you're doing (and keep it consistent!)

Brian Solar
05-20-2009, 03:27 PM

1. Metcon

135# powercleans
knees to elbows
ring dips

7:47 PR

last time I did it, 4-10-09 in 12:52

2. Skill work

4 rounds tabata pushups
21-18-7-4= 50 pushups in 2 minutes, goal is 100+

Brian Solar
05-21-2009, 03:45 PM

1. Grip skill work, 2 sets of thumbless hang on bar for 50 seconds

2. 135# overhead practice, managed to get 7 push jerks in a row!

3. Metcon:
10 Overhead squats 94#
25 double unders
8 Overhead squats
25 double unders
6 overhead squats
25 double unders
4 overhead squats
16 double unders, 9 tuck jumps (got so ****ed that I was going so slow with double unders)
2 overhead squats
25 tuck jumps


Double unders were more horrible than expected. Was doing them one at a time. Had to switch to tuck jumps or else I would have cut the rope in half out of anger.

Chris H Laing
05-21-2009, 05:01 PM
I like that powerclean, k2e, ring dip metcon. Might have to steal it. Do you make up your own?

Brian Solar
05-21-2009, 05:09 PM
Ya, did it a while ago and wanted to see how much I've improved.

Brian Solar
05-22-2009, 09:39 AM
Ordered a pair of W/F safe Rogue weightlifting shoes (http://www.roguefitness.com/store/rogue_dowins.php) and they're on their way! Woohoo

Brian Solar
05-23-2009, 04:40 PM

Went to Crossfit Evolution and did a workout and a foundations class.

1. Metcon:
30 135# clean and jerks for time

8:56 PR

I'm very happy, because in April 14 I did this it in 18:42.

2. Skill work:
Foundations class

Went over the 9 basic movements of Crossfit, which are the squat, press, deadlift, front squat, push press, sumo dl high-pull, overhead squat, push jerk, and med ball clean.

I really enjoyed it and will try to go there again for a barbell training session in June 20.

Chris H Laing
05-23-2009, 05:03 PM
Nice grace pr!

Brian Solar
05-23-2009, 05:27 PM
Thanks, CFSB and paleo + dairy is working wonders for me right now.

Brian Solar
05-25-2009, 06:08 PM

CFSB Week 2, day 1

1. High-bar back squat: 1-1-1

Doing low weight, feel tired.

2. Skill work: Parallettes
Various L-sits and shoulder stands

3. Mile run:
8:17 matched PR....sucks

Brian Solar
05-26-2009, 05:39 PM
CFSB Week 2, Day 2

1. Deadlift:

Worked up to 285x3


2. Metcon:
Knees to elbows
24" box jump


Not that happy with this time. The platform that I was jumping on was made out of cinder blocks, so it wasn't very stable. I need to learn how to do knees to elbows in a faster way.

Chris H Laing
05-26-2009, 07:30 PM
Did you get that metcon from CF evolution? I was planning on doing that one in a couple days.

Brian Solar
05-28-2009, 06:02 PM
double post

Brian Solar
05-28-2009, 06:17 PM
Yea that workout was from Crossfit Evolution, they have some nice short ones that go well with CFSB.


CFSB Week 2, Day 4

1. Skill work:
2x2 70# weighted pullup

2 rounds: with 135#
Power clean, Front Squat, Push Press, Back Squat, Push Press.

2. Metcon:
3 rounds for time:
400m run
21 40# dumbbell swing
12 pullups


Best time before this was around 10:55

3. Parallettes:
3 sets of 10 seconds, L-sit

I am trying to contact a weightlifting coach in Orlando that teaches high school students for an extremely good price. I would like to train there until my technique is decent. I am buying a Pendlay HD 20kg bar and 210# of bumpers when I have the money (http://www.pendlaybarbell.com/busetwecbuhd.html).

Brian Solar
05-29-2009, 04:18 PM

CFSB Week 2, Day 5

1. Warmup:
Dynamic stretching ~10min

2. Front Squat:
Worked up to 200x3 PR

3. Metcon/Skill work:
20 Muscle ups for time:

My rings are so low so I can barely get a kip.

Going to do 2 weeks of mainpage WODs after this week, want to tone down the volume a bit so I can recover.

Brian Solar
05-30-2009, 06:50 PM

CFSB Week 2, Day 6

1. Shoulder Press:
Worked up to 135# for 3 reps. Matched PR, easy shit.

12-9-6 with 95#, rested 1 minute between each set. Failed on rep 4 on set of 6.

2. Metcon:
3 rounds for time of
400m run
15 box jumps 28"
5 thrusters 135#


Brian Solar
06-01-2009, 07:01 PM

CFSB Week 3, Day 1

1. High-Bar back squat
Worked up to 265#x3 PR

2. Metcon:
3 rounds for time
15 dumbbell split clean 40#
21 pullups


Didn't do that well, underestimated those split cleans on the first round. Pullups were broken down into singles on the last round, not too happy.

3. Skill work:
6 sets of 10 seconds L-sit, transitioned to a shoulder stand after ever L-sit.

Notes: Squats felt really good, going to attempt 270x3 next week, will hopefully get 300x1 on my sixth week. Metcon didn't feel that great, conditioning is really horrible. Will try to not be biased towards heavy metcons as much, I tend to alter every workout into one. L-sits getting easier, will try 4 sets of 15 seconds next time.

Brian Solar
06-02-2009, 05:06 PM

CFSB Week 3, Day 2

1. Deadlift:
Worked up to 295x3(matched PR)

221x15(Matched PR)

2. Played basketball at low intensity for about 20min

3. Overhead Squat:


Never went heavy on these, felt pretty good.

4. Skill work: Muscle up
5 sets of 2

Notes: Deadlift attempts were easier than last time at this weight. Overhead squats felt good, not too heavy. Didn't do a metcon, but did today's mainpage WOD.