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Old 07-17-2008, 03:58 AM   #1
Jack Gayton
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Default JG Training Journal

First post on this forum.

Been following crossfit for just over a year. Have made tremendous gains but seemed to stall in terms of strength. After some research (Gant's hybrid, MEBB etc) and recommendations, I decided to give the CA WOD a shot. In reading "The Catalyst Athletics WOD Explained" by Greg Everett, I saw the exact program I'm looking for right now.

My main concern was sticking w/ a WOD program / format. When I build my own programs or pick up on others, I'm all over the place. In two weeks I managed to cut-up Gant's hybrid to the point where I did not recognize it anymore. At which point I asked myself WTF I was thinking. I tweak and tinker, generally getting nowhere. I prefer to be told exactly what to do and not worry about the science behind it.



Age: 31
Height: 5'9"
Weight: Approx 168 lbs (haven't weighed myself in months)
BF% - Approx 15%
Diet - Modified Paleo (some dairy)

Current PR's
DL - 300#
BS - 275#
SP - 140#
5K - 22:26
Fran - 6:21
Cindy - 21 Rounds
Murph - 38:59

I'm woefully inept in terms of OLY lifts, so I'll be starting off slow over the next couple weeks to avoid injury. Today is a rest day on the main site so I'll spend some time working on the snatch for tomorrows WOD.
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Old 07-17-2008, 11:49 AM   #2
Derek Simonds
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Welcome aboard. The CA WOD rocks. You will enjoy the metcons Greg throws in they are awesome.
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What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 07-17-2008, 11:49 AM   #3
Allen Yeh
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Welcome to the board.
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"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 07-18-2008, 07:31 AM   #4
Jack Gayton
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Thanks guys. Very cool programming.

At first, I was concerned with the repetition of exercises / intensity / volume. Then, I read up on the Bulgarian Method. Now I get it and at least I know not to panic if it seems grueling for a while.

Speaking of.. Ate some humble pie this morning for breakfast.


Friday July 18 2008


Snatch - 80% x 1 x 3

broomstick X 10
45# bar X 10
95#-95#-95#
Notes - Need to continue drilling w/ broomstick, then bar. Go up to 105#.

Clean & jerk - 80% x 1 x 3
broomstick X 10
45# bar X 10
115#-115#-115#
Notes - Need to continue drilling w/ broomstick, then bar. Go up to 115#.

Pull-ups - 3 x max
15-7-5
Notes - From a dead hang. Minimal rest between rounds.

Hanging leg raises - 3 x 15
1 - 5 reps
2 - 3 reps (ugh)
3 - 15 reps 1/2 ROM
Notes - I thought these would be easy, but staying in a hang just kills me. These will take some getting used to.
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