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Old 11-09-2007, 02:53 PM   #1
Garrett Smith
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Today's CA WOD:

7:30am, BW 175#

Muscle clean + tall clean (light): 30kg x [1+1] x 3
Snatch (80% x 1 x 5): 50kg x 1 x 5
C & J (90% x 1 x 5): 70kg x 1 x 5

I do not know what my current max is for OL, I'll figure that out on the next max day.

Metcon: 15:28, subbed in 15# CBs overhead swings for the rowing at reps of 50 + 38 + 25 (note Scotty Hagnas influence here). Grip was fried after those plus the pullups. Also subbed 20# DBs push presses for the push ball.

I may add some gymnastic holds this afternoon to today's log.
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Old 11-09-2007, 03:52 PM   #2
Derek Simonds
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Welcome aboard. I love having all my W/O's in one place.

I look forward to following your warmups and gymnastics training.
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Old 11-09-2007, 05:18 PM   #3
Scotty Hagnas
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Hey Dr. G-

Nice sub for the row! I am trying this one shortly, but with the row - as I want to improve my 2K time for level 3.

I look forward to watching your workout log.
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Old 11-10-2007, 05:15 AM   #4
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Thanks guys!

Derek, it was great working out with you the other day.

Someday I'll get a rower (I love the erg!). Other times I'll sub in the NordicTrack for the rowing, at good resistance and full incline--that's pretty fun too.

Scotty, are you referring to CFN Level 3 Fitness Standards? Or something else?
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Old 11-10-2007, 08:14 AM   #5
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Yeah, the CFN levels. I've modified them a bit for my gym - not much, but one thing we changed was to cut the 6k rows of level 3 and 4 to faster 2Ks.
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Old 11-10-2007, 08:02 PM   #6
Garrett Smith
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Today's workout (not the CA WOD):

Early AM:
Walk with Mom for 30'

Evening workout:

Joint mobility

Isometric holds for 30" of the following:
Handstand
Hanging tuck sit
GHD "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg
Parallette tuck sit
70# KBs farmers hold
Legs unsupported "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L then R
Frog stand
Tucked front lever to tucked back lever

Quick semi-metcon:
On every other minute, 53# KB, 3 KB clean + 3 KB snatch L/R for 5 rounds

Only had 45 minutes to workout and I wanted to get in some gymnastics, so I did my "holds" work.

Ace Hardware had a 20% off everything in the store sale today, so the majority of the day was planning the construction of new gym equipment and purchasing needed pieces. I got lots of fun stuff, and I'm only about $350 lighter. Tomorrow is assembly of all the new parts/pieces!
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Old 07-21-2008, 08:56 PM   #7
John Alston
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Quote:
Originally Posted by Garrett Smith View Post
Wednesday 6/25/08:

Started myself as of Friday on a new supplement regimen to restore what I believe to be flagging adrenals and testosterone levels. Looking forward to it.
Anything worth sharing?
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Old 07-22-2008, 08:45 AM   #8
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John,
Didn't know you wandered around this little corner of the PMenu!

Basically, I'm doing:
An herbal adaptogen combination in the morning (from Guna)
Combination homeopathics from Guna Biotherapeutics throughout the day

Every single person I have utilized the Guna protocols with so far has had positive results in some aspect. The adaptogen compound is incredible (and I've taken a few).

Slow, steady, and consistent improvement (slow enough as to often take the improvements for granted until noted by a third party sometimes) are the order of the day for these products. I've been thoroughly impressed. I will be starting my second round tomorrow (a round takes about a month, then a re-assessment determines where our treatment is focused on for the next round). I say slow, but when results are noted within a month for very chronic and complex issues, that's actually pretty fast.

FYI, I got turned onto these products by word-of-mouth of my colleagues--particularly another male ND I know who does quite a bit of heavy training and he highly recommended their hormone-oriented protocols. This is someone who doesn't hesitate to prescribe hormones either, so an endorsement of a homeopathically-based combination was a surprise to me. I haven't been disappointed so far!

If you're interested in discussing this further, feel free to PM me.
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Old 07-27-2008, 04:26 PM   #9
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Wednesday 7/23/08: Adult gymnastics class.

Mostly handstands alternated with rope climbs. On a face-to-wall handstand, I really discovered the "sweet spot" on a handstand. Then went out to the floor, kicked up to a free handstand, and held it for about ten seconds. Wow. This is so much fun to learn. I get so much more out of this than simply adding plates to a bar (which is fun in its own way, just very different).

Rope climbs really haven't suffered as I thought they might considering the general balance towards pushing (handstands) and not pulling in my current program. Nice.

Also did a back lever--hit the parallel-to-floor position for a good second, couldn't pull out of it. Good day.

Thursday 7/24/08: Planned rest day.

Friday 7/25/08: Handstands, density squats and deads.

7am
Handstand

10 sets of each exercise, alternating exercises, done on the minute:
  • Bodyweight back squat, 2 reps
  • Bodyweight deadlift, 2 reps
This will be increased over the next two workouts to 10 sets of each, then to 20 sets, to a total of 40 reps of each exercise. Progressions will be done in typical Density Training style. End goal is one set of each exercise of 20 reps straight through (hence the 40 total training reps), one minute rest between those sets, no resting or pausing between reps. I figure that this will help my hill biking. This is a short-term solution to a relatively short-term goal (the Snyder hill). It's also metcon-ish.

Saturday 7/26/08: Hilly walk. Hot yoga, handstands, squats.

7am
~2.5 mile hilly walk with the parents and the dog.

4pm
  • 1 cycle through the Bikram yoga postures (not 2) in my 96-degree and humid garage, then
  • Handstands (2) and air squats (2 sets of 20, building up in speed), alternated sets
I enjoyed the Bikram yoga, which I have done at a studio before. I think a combination of FlowFit and Bikram would be very satisfying.

Sunday 7/27/08: Hilly walk.

7am
~2.5 mile hilly walk with me mum. May add something later, may not.

5:30pm
2 Handstands

Z-Health joint mobility, toe-to-head, mixture of R- and I-Phase

Handstand

1 "Pump"

16 alternating rounds, done on a 1 minute interval of:
  • Bodyweight back squats
  • Bodyweight deadlifts, done with hook grip and "jump" stance
Shoulder stretches, found a new one to work on the bottom hand flexibility for the over & under behind-the-back grab

Handstand

--

Next weekend I need to get on the bike.
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Last edited by Garrett Smith; 07-27-2008 at 08:59 PM. Reason: Added to today's workout
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Old 07-27-2008, 04:44 PM   #10
Gittit Shwartz
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Quote:
"High intensity training (regardless of how intensity is defined) is used for a short term for peaking. Used over a long haul it leads to injuries, overtraining, and plateaus."--Pavel Tsatsouline
Dr. G, I love the new addition to your signature! In fact I find myself repeating it to myself like a mantra every time I start fretting that I'm not doing enough.
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