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Old 01-04-2009, 05:42 PM   #1
Aaron Austin
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Join Date: Jan 2009
Location: Copper Cliff, ON
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Default Double A's Log

Hey all!

I found this site while reading the CF boards and seems like the right place for me. I have been Crossfitting for the last 3 months using the Brand X scalings. Prior to that regular excercise hasn't been part of my life for about 10 years. At any rate I made some excellent progress first doing puppies, then pack scale. But, I wanted to increase my strength at a quicker rate than CF was returning so I tried adding two strength days in addition to the regular WOD's. After about three weeks the volume became too much and I dropped the strength work and resumed with regular WOD's. Then, I came across Gant Grimes' Hybrid program read the rules and the results and decided that it was the way I wanted to go as well.

I am going to run the 3 on 1 off Novice template as I like to work out on my lunch hour so the shorter workouts suit my schedule. Gymnastic skill work will first be a handstand and also an L-seat on rings.

Here we go!

Handstand Practice 30 sec, 30 sec, 20 sec

Front Squat 3 sets x 4 reps x 185 lbs.

Metcon 3 rnds run 400m, 10 burpees 7:42
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Old 01-05-2009, 12:30 PM   #2
Aaron Austin
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L-Seat progression on Rings (bent legs) - 20 sec, 30 sec, 20 sec

Split Jerk - 3 sets x 1 rep x 165 lbs.

Push Press - 3 sets x 4 reps x 135 lbs.

Metcon - 5 rnds 10 walking lunges holding 50 lbs. DB, 15 DB Swings - 6:03
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Old 01-05-2009, 02:05 PM   #3
Derek Simonds
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Aaron welcome aboard. Looks like some good training. I will pop in and out and look forward to keeping up with your training.
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Old 01-05-2009, 06:09 PM   #4
Aaron Austin
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Thanks for the welcome and encouragement Derek. I'm looking forward to making some good improvements.
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Old 01-06-2009, 05:13 PM   #5
Aaron Austin
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Hang Power Snatch - 3 sets x 1 rep x 125 lbs.

(Will transition these to cleans once I improve my wrist / tricep flexability. I'm making good progress but still not happy with how I'm catching the bar yet)

Clean Deadlift - 1 set x 5 reps x 275 lbs.

Ring Dips (bodyweight only) - 1 set x 5 reps, 2 sets x 4 reps

First time doing ring dips wanted to hit 3 x 5 the whole way through - hopefully next time.
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Old 01-08-2009, 07:56 PM   #6
Aaron Austin
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January 7th - 1 round of installing rear suspension into snowmobile and mounting new skiis for time ~ 2 hours. Flip snowmobile onto side 2 sets x 1 rep.

January 8th - Compress next three days training into two as I am heading to Quebec this weekend for a little snowmobile trip.

Handstand Practice against wall - 4 x 30 sec.

OHS - 3 sets x 5 reps x 115 lbs. First time doing these with any weight.

Shoulder Press - 3 sets x 5 reps x 95 lbs.

Metcon - 3 rounds for time of:
400 m row (subbed 25 50lb. DB swings due to broken C2 at gym)
10 box jumps (22")
5 clapping push-ups
6:24
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Old 01-13-2009, 06:18 PM   #7
Aaron Austin
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Another trip planned this weekend this time to Fraserdale, Ontario to do some backcountry riding at the Abitibi Canyon - so compressing workouts again this week.

January 9th

Power Snatch - 3 sets x 1 rep x 125 lbs.

Back Squat - 3 sets x 5 reps x 245 lbs.

Weighted Pullups - 1 set x 5 reps, 2 sets x 4 reps x 10 lbs.

January 12th

Handstand against wall - 20 sec, 30 sec x 3

Rack Jerk - 5 sets x 1 rep x 165 lbs.

Push Press - 3 sets x 5 reps x 135 lbs.

Front Squat - 3 sets x 5 reps x 185 lbs.

Metcon - 50 burpees for time - 4:55

January 13th

L-Seat on Rings - 20 sec, 15 sec x 2

Hang Power Snatch - 5 sets x 1 rep x 125 lbs.

Deadlift - 1 set x 5 reps x 280 lbs.

Ring Dips (bodyweight only) - 2 sets x 5 reps, 1 sets x 4 reps
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Old 01-15-2009, 06:36 PM   #8
Aaron Austin
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January 14th

Rest

January 15th

Handstand again wall - 20 sec, 30 sec x 2 - kicked feet away from wall for a few seconds last set

Overhead Squat - 3 sets x 5 reps x 120 lbs.

Shoulder Press - 1 set x 5 reps x 100 lbs., 2 sets x 3 reps x 100 lbs. - Knew this was too much of a jump but I don't have 1lb. plates in gym.

Metcon - 7:12

200 m row
30 sit-ups
300 m row
20 sit-ups
400 m row
10 burpees

Kind of screwed up situps and burpees compared to CA WOD but oh well still pretty close
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Old 01-16-2009, 01:45 PM   #9
Aaron Austin
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January 16th

L-Seat on Rings (proper) - 15 sec x 2, 5 sec x 1

Power Snatch - 5 sets x 1 rep x 125 lbs.

Back Squat - 3 sets x 5 reps x 250 lbs.

Weighted Pullups - 3 sets x 5 reps x 10 lbs.
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Old 01-28-2009, 01:25 PM   #10
Aaron Austin
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January 17th & 18th

Backcountry snowmobiling up near Fraserdale, ON. I forgot my camera at home and bought a disposable hopefully I'll get some good pictures out of it.

January 19th

Handstand against Wall - 25 sec, 20 sec, 20 sec

Front Squat - 1 set x 5 reps x 175 lbs., 1 set x 5 reps x 185 lbs., 1 set x 5 reps x 190 lbs.,

Metcon - Tabata Rows - Total meters after each interval - 114, 244, 362, 481, 591, 705, 820, 929

I did CF WOD's for the next week (I just felt like giving it a run)

January 20th

"Joshua" - BrandX Pack Scale
Five rounds for time of:
Run 400 meters
15 Glute-ham sit-ups
185 pound Deadlift, 15 reps

time 25:39

January 21st

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

My HSPU were piked, last few sets of Pullups including some jumping ones plus L-Hangs - time 20:12

January 22nd

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

time 19:41

January 23rd

Rest

January 24th

Crossfit Total

Squat - 315 lbs. (High Bar Style)
Press - 115 lbs.
Deadlift - 335 lbs.

January 25th

"Barbara" - Lite Version from BrandX
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round

total time including rest 41:05

January 26th

Five rounds for time of:
20 Glute-ham sit-ups
15 Back extensions

time 10:14

I'm going to roll back to the Hybrid program it's better for me.

January 27th

Rest

January 28th

Handstand against Wall - 40 sec, 40 sec, 30 sec

Front Squat - 3 sets x 5 reps x 190 lbs.

Metcon - 3 rounds for time:
600 m row
1 min rest

time 8:54
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