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Old 11-29-2007, 10:40 AM   #31
Greg Davis
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hey garrett ive been keeping an eye on this log- impressive consistency.

are u doing these workouts on an empty stomach?
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Old 11-29-2007, 11:57 AM   #32
Garrett Smith
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Greg,
I'll be quite honest here. I don't know if I have what one would call a totally empty stomach during my workouts, however, that's close to my intention.

Here's what I have in the morning, about an hour and a half before I lift:
3 almonds (the Edgar Cayce remedy to prevent cancer, 3 almonds a day everyday)
~14 oz. of black coffee with cinnamon, nutmeg, and clove
~16 oz. of herbal tea, containing asparagus extract, 1 Tbsp Natural Calm magnesium, 300mcg liquid selenium, 100mg liquid zinc, and 25mg potassium iodide
1/2 tsp of hawthorne solid extract

That's about it. Not a whole lot of calories or bulk in the above, it all digests very quickly, so basically I would say I'm almost on an empty stomach. My old rule in the BBing days was I would wait a minimum of 2-3 hours after eating before working out.

As for the consistency, when the only things I feel like I do are work out and go to work (in the same building), it's easier to be consistent. It's also easier when my only hobbies are exercise and message boards (ha). I also have my staff notified that interrupting me during my workout better have a frickin' GOOD reason, and that my responses will often seem very terse and short if I'm out of breath.
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Old 11-29-2007, 02:15 PM   #33
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Interesting. Thx for sharing.
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Old 11-30-2007, 11:39 AM   #34
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Today's workout:

8am:

Joint mobility

Gymnastics "moves":
5 HSPU (+1)
15 pullups
15 alternating pistols R/L (+7 per leg, balance greatly improving!)
15 35# KB single leg DL L/R
11 KTE (+1)
11 bar dips (+1)
11 inverted parallel bar pullups (I like these better than shrugs, a BW inverted "upright row" to the sides)
15 dowel OHS
7 spinal extensions
15 GHD situps
15 full-depth parallette pushups plus
15 body rows
15 wall squats
15 decline situps
15 unweighted reverse hyperextensions

Today's 11/30/07 CA WOD:
Snatch push press + OHS (heavy single x 1+2): 70kg x 1+2, done in a sketchy area so I kept the weight under control
Power clean + push press + push jerk (60% x 3 sets): 53kg x 3 sets

Shoulders are frickin' tired!

12pm (noon):

3 minutes warmup on NordicTrack x-country skier

Today's CA WOD metcon, with some minor mods
3 rounds for time of
25m sprint to the tire
10 10# sledgehammer tire hits
10 35# KB cross chops
25m sprint back to the pullup bar
10 pullups (reduced by 5 each round due to earlier gymnastics exercises)
4:51

Kick-butt workout as usual. Now my biceps are frickin' tired too...

I'm so looking forward to tomorrow, I'm absolutely going to ride my fixie and get the WOD in, finish the OL platform (if it doesn't rain), then my parents' holiday party (a tradition) will complete the day.
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Old 11-30-2007, 11:49 AM   #35
Troy Archie
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Your gymnastic routine, it's not for time is it? How often do you do it?
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Old 11-30-2007, 12:42 PM   #36
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Troy,
It is absolutely not for time. I try to do the "holds" and the "moves" workouts once each week. If Coach Everett says to do planks in a workout, I'll do my "holds" (with some planks at the end). The "moves" I just find a place to fit in.

I'm trying to build up my numbers to 15 reps or 30 seconds in everything, then I'll adjust the difficulty (weight or leverage).

The basic setup is very much derived from the CF warmup idea, with plenty of additions/variations:
Upper body push, upper body pull, squat variation, posterior chain, anterior chain.

I do a push & pull in the three major directions: up from the shoulders, down from the shoulders, and to the front. I thought this article was great validation for my training approach: http://www.t-nation.com/readArticle.do?id=1812524&cr= . I've also added a back plank to the typical plank rotation. Soon I'll have my gymnastics mushroom and bucket set up in my garage, so I probably won't need the planks anymore once I'm doing those.

I'll be quite honest, the impact of this small amount of gymnastics-style training, both the "holds" and the "moves" has had an unbelievable effect on the strength and appearance of my upper body. My shoulders feel bulletproofed--and as many can see from my actual numbers, I'm not super-strong in my upper body (not yet at least, I'm working on it!).

Last time I did a CFT I was only doing 1 or 2 HSPUs, now I'm doing 5 relatively cold. I know my back squat is stronger, and my deadlift and squat always go up together (especially with all the posterior chain work in the CA WODS!). So my numbers should increase a bit. I may try a CFT tacked on to the end of Saturday's workout.

One of my goals is to get to the "Advanced" standards on all the exercises in Rippetoe/Kilgore's Strength Standards chart http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf . The gymnastics holds will come with time and training, all the while making me stronger in all my weighted lifts.
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Old 12-03-2007, 05:31 AM   #37
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Saturday 11/30/07: CA WOD plus CFT
  • Snatch 71.5kg PR
  • C&J 91.5kg MISS (PR attempt missed push jerk), 89kg MISS (old max missed push jerk again), likely due to tired shoulders from yesterday

    CFT "sudden death style" (one attempt each):
  • Military Press 70kg new PR surprising, really ground it out
  • Deadlift 135kg new PR
  • Squat 135kg MISS (no juice or motivation really left, did not even set it up well), ended with a simple 70kg x 5
  • Windmills 35# x 5 x 3 with bent press to get started
Sunday: Rest

Today's 12/3/07 CA WOD:
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Old 12-04-2007, 07:26 AM   #38
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Today's CA WOD:
  • 2-position clean bottom-to-top (60% x 5 sets): 52.5kg x 5 sets
  • (Power clean) to Push Jerk to Split Jerk (heavy but manageable): 70kg x 5 sets, no rack and the power clean needs work, so I modified

Metcon, 3 rounds for time of:
  • 35# KB 10 one-arm swings to head height + 10 cleans + 10 push presses per arm
  • 20 box jumps to above knee height (top of kneecap, technically)
9:12
Reduced weight from 25% Rx'd to lower weight (it was either the 35# or the 53#) due to adding the power cleans in the strength portion of the WOD, box jumps done to height of tractor tire plus one 15kg bumper plate

Very little rest taken, which is good for me! Awesome metcon as usual.
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Old 12-07-2007, 09:32 AM   #39
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12/5/07 CA WOD:

Back squats (80% x 3 x 5): 75kg x 3 x 5
Snatch pulls (103% x 3, 105% x 2, 108% x 1): 72.5kg x 1, 75kg x 1, 77.5kg x 1 OOPS, I only did one rep per set! Oh well.
MODIFIED KBs Jerk: 70#s x 5, no good rack to jerk off of yet, gosh that sounds bad

Metcon:
18 15# CBs Overhead swings
35 53# KB Sumo Deadlift High Pull
20 decline situps
10 punching bag cleans to shoulder
13 15# CBs Overhead swings
25 53# KB Sumo Deadlift High Pull
30 decline situps
13 punching bag cleans to shoulder
8 15# CBs Overhead swings
15 53# KB Sumo Deadlift High Pull
40 decline situps
15 punching bag cleans to shoulder
17:54

Decline situps were rough, that's where all the extra rest time came in, last set of 40 went 10, 9, 8, 7, 6. Ouch.

-------------------

12/6/07:
Sweet, sweet rest day.

-------------------

Today's 12/7/07 CA WOD:

Snatch Balance (heavy single, 90% of heavy x 1, 80% of heavy x2): 64kg x 1, 59kg x 1, 59kg x 2, could have gone heavier
Tall Snatch + Hang power snatch (take to heaviest tall snatch x 5 sets): 29kg x 1, 34kg x 1, 36.5kg x 1 x 3 sets, tall snatches felt loopy at the end, HPS's felt good

Metcon, 4 rounds of:
10 jumping lunges
5 clapping pushups (I like these, I'd never done them before)
10 kipping pullups
4:54
Just right.

Gymnastics work will be done this weekend after the heavy stuff tomorrow.
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Old 12-10-2007, 05:40 AM   #40
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Raining really hard Saturday 12/8/07. Since I OL outside, I decided to skip this until tomorrow. I'm also seeing signs that I am under-recovering, I'm going to nip this in the bud.

Did gymnastics "moves" workout in my garage.

Joint mobility

Handstand pushup 5
Rings L-pullup 3 (new)
Pistols alternating L/R 15
1-leg Stiff-legged Deadlift with 20# per hand 15 R/L
Rings Knees-to-Elbows 8 (extended to full ROM as on PMenu's demo video instead of just touching KTE)
Rings Dips 6 (new)
Rings Inverted hang pullups 6 (new)
Wall squats 15
Rings Inverted pike to inverted hang 8 (an attempt at a posterior chain exercise)
V-ups 10 (new)
Rings body rows with elevated feet 8 (new)
Rings pushups 10 (new)
Overhead squats w/ dowel 15
Headstand leg lifts 6 (another attempt at a posterior chain exercise)
Straight-leg situps 7
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