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Old 04-16-2009, 06:34 PM   #31
Brandon Oto
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Yeah, fine. Here's what I sent Chris. This will not be particularly easy to use without a handy backend to organize it and do the calculations for you, and it's still fairly untested. No complaining.

Quote:
Here's the info http://degreesofclarity.com/misc/crossfit/gpp2.txt

And here's the general scoring. Click the "GPP Test" tab at the bottom of the page. http://spreadsheets.google.com/ccc?k...qauagEOQ&hl=en

Feel free to play. If you do any of the tests I'd appreciate the results -- some of them (eg. the muscular endurance tests) could still be tweaked in parameters, and some of them (eg. the tabata row test) could be tweaked in scoring.
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Old 04-24-2009, 12:35 AM   #32
Brandon Oto
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4/16/09

Weighed at 173.

Quads and glutes have grown a little, but noticeable. Triceps too; shoulder girdle in general looking pretty good. Significant love handles as always.

BS highbar
stretched quads
bar
95
135 feeling pretty solid. a bit nutty from caffeine, though, had a few extra espresso.
175 getting a little heavy but still SOLID
205x2 good.
240x5 f3 feeling good so went heavy. nearly got third rep, but no. very dizzy. left knee medial aspect a little tweaked.
225x5 9.9 LG. bit of that left knee again.
215x5 9.9 LG. ditto.
feeling glutes activate pretty good. calling it quits though, think I angered the knee on that failed set. nuts.

WP
all on bar, palms out, DB in feet, full ROM, strict, wearing WL shoes, no chalk.
BWx1
15x3
25x3
35x3
45x3
55x3
65x3 9.85 grip slipping some
65x3 9.9 barely got chin over on last
65x2 9.8
65x2 9.85 barely got over top
65x1
been a while since I done these, so felt out the weight. felt aight. pretty short rests.

Handstand on wall, facing wall, head neutral, body not hollow but straight. messed up timer on first, maybe a bit less than 1min. then 42s. traps burning and noticing elbows a bit.

Hanging leg raises
10, explosive
6, explosive, stopping swings between. grip went first.

Planks
Face up, toes pointed. felt glutes.
Face down, shoulders active, on fists. felt abs.
Left side on hand, felt obliques, hard to balance
Right side on hand, ditto
All to soft fail.


4/20/09

so fucking hot. might be 90. hard to do anything.

BS high
bar
stretch quads
135 knees feeling betterish
165
195x2 getting heavyish. took a little vid to check form. looks aight. could be even more vertical I guess. http://degreesofclarity.com/fitness/...rm_4-19-09.mov
225x5 9.92 pretty heavy
175x5 8.9 left knee hurting, a little lateral of usual. jeez.
knees saying no more today. let's DL for more knee friendliness.

DL
playing with speed deadlifts. used 240 (about 60% of old max), doubles on the minute every minute for 9 rounds. most with hook grip. WL shoes on. felt mid back some. pretty doable.

Weighted pushups
45x5
45x5 feet on 5" box
45x5 feet on 5" box
Messing around with these. Slid 45lb plate onto upper back. All started from bottom. Fairly hard actually. Easy to move elbows around, not sure if that's good or bad.

Plank walkups (mtn athlete drill: http://mtnathlete.com/subpage_detail...74&page_ID=14).
30s in one "direction"
10s in other (shoulders/chest gave out, quite fatigued)

Upward plank to soft failure

Couple of dragon flag negatives

Minor stretching, got the hell out of the heat.


4/23/09

Weighed at 175ish and looking kinda soft. Fine, fine, I'll stop eating bags of cookies.

Left knee KILLING me. stretched out etc., helped, but can't get past pain in loaded flexion. No chance of squatting. Decided to play with wide-stance box squats.

BS box
bunch of reps with bar trying to find form. box is about 10", prety deep for a PL squat (about to top-of-quad parallel). going shoeless rather than WL shoes.
95x7 feeling the left knee, but not unbearably.
115x5 aight. knees moving forward just a bit, maybe .5 to .75 inch.
135x5 feeling the lower back some
155x5 becoming difficult to leave the hole.
155x5 quite hard. fell back a couple times. vid. http://degreesofclarity.com/fitness/...rm_4-24-09.mov
155x5 hard as hell. groin quite involved, and lower back. wonder if I'm rounding due to stance flexibility.
155x5 vid again. http://degreesofclarity.com/fitness/...m2_4-24-09.mov

Didn't want to involve knee so did an easy little upperbody circuit, no time or anything.
5 pullups (strict at first, kipping after first 2 rds)
5 presses (strict; used bar for first rd then 65lb for the rest)
5 body rows (on smith machine; feet up on 10" box for all rds but last. these were the hardest.)
5 pushups (hands on 25lb plates, maybe 1 inch of elevation)
Did about 4-5 rds. rows got quite hard. rest easy.

Planks on elbows with feet on 15lb medball. really hard actually. then face-up on elbows and ball, same. then side planks on elbows. then straight-legged situps holding the medball overhead. just play.

[Later note: knee actually felt miraculously better after subsequent class. hmm.]
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Old 05-13-2009, 06:41 PM   #33
Brandon Oto
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4/29/09

Went back to gymnastics. Breeze was there to coach, that was neat. Much floor work, inc. some new stuff like one-handed cartwheels, and almost nailed an okay front tuck. Then pbars; still have the kip, moy, etc., looking good. Front uprise still inconsistent. Got the cast to upper arms with a bit of practice. Tried some flyaways off end of bars but ripped so stopped after two attempts. Then some strength.

Knees were feeling great before but went nuts during punch stuff on floor and now feel garbage. Crap.


4/30/09

Tried to do some hill sprints but knees are totally fucked. Ran it once, swung the KB a few times, and stopped. eff.


5/1/09

Birthday!

Went to gym with Oliver.

BS box (PL)
moved box up to just a touch past parallel.
bar
135
155
185x5
185x5 vid. looks okayish. http://degreesofclarity.com/fitness/...rm3_5-1-09.mov
185x5 tough but all doable.
185x5

BP
155x5 jumped in with oliver
185x3
195x2
215x1f nope.
just fiddling around, curious where this was at, haven't benched much in ages. old max was 220 (during SS) so not quite there.

One-arm hang for time. Right side, 35s. Didn't do left due to rips.
Just for fun. Interesting though, hard to stop from spinning.

Dragon flags, top to top. 2 good ones and 1 negative.


5/5/09

Wore Vibrams. Mmm.

BS box (PL)
bar
95
135
185 9.5 heavy
195 9.6 gave some more thought to basic squat mechanics (lumbar etc.), felt better.
205x5 9.8 sat down twice on second rep. heavy.
205 9.94 really heavy. interesting that I can't really cheat by shooting hips, as they're already fully involved.
205x5 9.98 LG.
lumbar tight. really pushed for these.

Weighted dips
BWx5
20x5
30x5
40x5
55x5 9
55x5 9.999 LG bigtime
55x3 9
55x3 then 1 slow negative

Hanging leg raises on parallel grips
10, stopping all swings, explosive
10 ditto
7 ditto. shoulders and grip went first.
Then max hanging L to max hanging tuck.

5/6/09

Gymnastics. Only about an hour. Basically lots and lots of handstand attempts and some light tumbling. Made some handstand progress; helps to really lock in active shoulders and mate the arms, back, and leg together. Also kinda interesting trying to jump to a handstand (just jump up and try to stick it). Also: seems I can do a straight-leg back roll now, if I kinda block off the arms, which is neat. Still a bit short on the straight front roll. Left glute sore from stepping down from the handstand...


5/8/09
hot day

BS box (PL)
stretched ITBs, quads
bar
95 widening up stance even more. feet at edge of cage.
135
165
190
210x5 9.79 pretty tough. R knee seemed to get a bit worse. continually stretching ITBs and checking knee tracking btwn sets.
210x5 9.93 LG. vid. looks good to my eye. http://degreesofclarity.com/fitness/...rm4_5-8-09.mov
210x5 9.93 tried with thumbs around bar; bad. knees may be going forward a tad.

DB bent-over rows, unsupported, bilateral, ~45 degree grip, DL stance.
15x10 (each). fast.
45x10
60x5
60x5
60x5
60x5. feeling upper back.

Hanging leg raises
8
9
6
allowed swing. tired and sweaty.

Dragon flags, top to top
3 reps. might have been a bit higher on back than usual.

Mucho stretching and rolling -- piriformis, internal/external rotation, quads, etc. Felt good.


5/12/09

Knees feeling pretty good. Wore Vibrams. Feel good and rested.

BS box (PL)
stance wide as possible in cage, pretty short rests.
bar
135
185 looks good. upright, knees tracking, not too crazy hard.
205x5 9.5
215x5 9.69 pretty good
215x5 9.82 LG a bit. good. dude is waiting to lift so done.
Real nice. Had a bit more probably.

DL
135
155
205
265x3
305x5 9.7 too light, probably. that's okay. borrowed some chalk, and hook grip on this one.

Weighted dips
BWx5
20x5
35x5 ah that's heavier
47.5x3 heavy
60x5 9.8 pretty doable
60x5 9.81
60x5 9.83 then 1 slow negative.

Supported leg raises, elbows on padded stand thing. Explosive, tailbone pivoting slightly off backrest. Lumbar felt the flexion a bit.
15
15
10 feelin it

Stretched moderate. Very solid day.
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Old 05-15-2009, 07:55 PM   #34
Brandon Oto
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5/13/09

Knees feel good. Gymnastics. Lots of HS.


5/15/09

Vibrams. Knees feel good and track okay.

BS box (PL)
bar
135
185
215x5 9.89. feeling like I tweaked my left lower back (glute/erector) a bit.
215x5 9.93
215x5 9.93

Weighted dip
BWx5
20x5
35x5 heavy
45x3
65x5 8.89
65x5 9.0
65x5 9.85 LG
65x5 f5 pretty much at bottom
Feeling pretty light, only catches up at late sets

Ice cream makers (from top), three sets, one set of hanging L rolled to skin the cat on Smith machine (had to tuck at top to clear bar). Ice cream makers look okay actually with some swing, although they fatigued.
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Old 05-20-2009, 12:50 PM   #35
Brandon Oto
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5/19/09

Vibrams.

BS box (PL)
bar
135
185
220 9.9
220 9.999 3rd a grinder
205 9.99
Short rests, dude working in. Winded as hell. These 220s were some of the hardest sets I've done and the 205 didn't get much easier. Knocked the shit out of me and saw Buddha. Lower back somewhat tight. Tried looking up instead of forward/down, seemed to help marginally. Knees feel quite fine and tracking well.

Weighted dips
BWx5
20x5
35x5
55x2
70x5 9.1 last rep slowing
70x5 9.3 LG
70x5 9.5 LG
Minimal rest and then
70x3 LG then 1 negative

L-sit to soft failure. Felt it immediately.
L-sit moving through full, tucked, side angles, one leg, straddled, etc. to soft fail. Ouch.
Same again.

Solid stretching, quads, ITBs, rolled piriformis, don't really feel any trigger points in ITBs happily.
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Old 05-22-2009, 08:28 PM   #36
Brandon Oto
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5/20/09

Gymnastics. This and that, lots of handstand attempts, and a conditioning circuit:
8 elbows-in pushups, 8 elbows-out, 8 diamond, 8 wide grip, all on floor-mounted beam
10 overhand pullups
10 underhand pullups
1 minute two-handed hang
5 "full range ice cream makers" (dunno what these are called -- swinging from top of pullup position to inverted hang and back)
5 more
10 crunches, 10 leg lifts, 10 V-ups, 10 hollow rocks, 10s hollow hold
Same on stomach in arch
5-4-3-2-1 frog jump to pushups
1 minute handstand hold (legs against pbar)

Shucks.


5/21/09

Rest.


5/22/09

Wore Vibrams. Knees feel good. Gym with Oliver and Andre.

BS box (PL)
bar
95
135
185
225 9.94
225 9.99 LG loudest noise I've ever made on last.
225 9.99 LG
Very good. Kicking my ass but I'm kicking back. Feel good and strong. Lower back, abductors, and glutes tight. Rawr.

Weighted dips
BWx5
20x5
40x3
60x2
75x5 9.3 LG a bit
75x5 9.4 fine
75x5 9.45
Minimal rest then
75x3 f3 a bit above bottom
Good. Heavy but totally doable. The DB-in-knees rack is starting to get a little sketchy, may have to switch to waistbelt and plates soon.

Weighted planks
25
45
45
45
45
45 ouch
On elbows. To soft failure. Plate on butt and lower back. Interesting sensation, pretty gnarly.

Feeling generally really good and strong. Box squats + dips are a terrific cycle for me and linear progression is like a drug. Knees seem to be improving. Very happy.
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Old 05-26-2009, 11:32 PM   #37
Brandon Oto
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5/26/09

Ran into Nathan who wanted to start working out, so convinced him to start lifting. Worked him through the basic form stuff for SS, not pushing any weight. He used the bar for squats and presses, and I loaded him DL singles from 65 up to 165 or so. Wobbly but not too bad. Ended up having to hurry to finish my own stuff though.

Also forgot to bring my workou shorts, although had my shirt (loose Under Armour) and underwear. Can't wear jeans in gym and they'd be silly for box squats anyway. So turned UA shirt over, stuck legs in armholes, and cinched top to waist using leather belt. Wearing Vibrams and screaming a lot during squats and instructing Nathan, this was probably the weirdest I've ever looked. Good testament to the impression of scariness I've inculcated that nobody said anything.

BS box (PL)
bar
95
230 9.9 last 2 grind
230 9.9999 fuck
230 9.9998
Absolutely miserable. Much screaming. Walked out of gym with groin and glutes immediately sore.

Did a few light deadlifts to demo for Nathan

Weighted dips
BWx7
35x5
65x3
80x5 8.8
80x5 9.25
80x5 9.4
Think I'm going a touch less deep than I used to, but definitely still past parallel. Fascinated to see how heavy these end up.

Quick stretch and headed to class.
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Old 05-28-2009, 12:24 AM   #38
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5/27/09

Groin and glutes sore. My god, those squats were like fighting through hell.

Gymnastics. Lots of handstand attempts, some turned-out ring supports, a few shoulderstands on the rings (bad at balancing), and pbars. Put all the recent stuff into a quick routine, vid: http://degreesofclarity.com/fitness/...ne_5-28-09.mov looks VERY ugly (bent legs etc.) when it's all chained together, but that'll clean up. Looks like I forgot to hold on L. Aside from that I just need a dismount to have all the element groups -- well, the moy technically isn't an A anymore, so I'd actually have to do it to support rather than elbows for it to count (in which case it'd be a C I think), dunno if that'll happen. Beyond that I should just throw in another non-A skill or two as I think I'm a bit short of the minimum.

Worked also on straddle cuts from front to back -- didn't manage any, but worked on the body positions and swinging into it properly. Spent a lot of time straddled on the pbars and by the end my adductors were agonizing me. Flopped around stretching a bunch and skipped most of conditioning except for a 1min hang and 1min handstand hold. Seriously ongoing pain from adductors and adductors -- a very weird way to be sore (hams, quads, okay, but this feels like I was violated). Those damned squats were absurd!

Knees pretty damned good though.
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Old 06-09-2009, 07:03 PM   #39
Brandon Oto
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5/30/09

Met Brian D. and Rachel Izzo at Greg E's place. Played at Oly, active recovery for me. Been forever, was ugly.

Bar snatches
65 power
95x3
135x2 vid on second rep
140x1 f forward
140x1
145x1 f very low; got nothing

Jerk practice
95x3
30x6
95x2 better
115x2 coming forward a touch

OHS
95x2
135x1 f
135x1
155x1 f.
LATER NOTE: error, idiot, those plates are 10 POUNDS not kilos. that was 100kg on the bar that you failed with. hmm. for that weight it wasn't a bad attempt.

Split snatches (someone else brought 'em up)
bar
65
95
105
135
145f
very fun


6/2/09

Nathan showed up towards end of squats, trained him again.

BS box (PL)
135 no box
155
185
205x2
235x5 f3 sat down twice then failed partway up. Jiminy. Might have been possible to finish rep but no way on the set.
225x5 9.9 LG bigtime
225x5 9.99 LG. demonic. lower back a little tight.
Shooting hips some. First failure. Will back down and reset.

A few 135lb DLs to demo for Nathan.

Weighted dips
BW
25
40x3
65x2
85x5 9.0 pretty heavy. feel the elbows a touch
85x5 9.45 switching to a DB attached to belt. weird.
85x5 9.799 switching to plates in belt. better. tough but no real danger of failure. almost lost the 4th when weights moved though.

Lsit doodles, 3 rds.


6/5/09

Quick workout

BS box (PL)
Bar. feeling tight
bar
135 R knee is mistracking some. keep stretching btwn sets.
155x3
185x3 getting heavy
205
230x5 9.99 L2G
230x5 9.99 L2G groin pretty tight
230x5 9.992
Groin quite tight. some bar tilting. gassing.

Weighted dips
BW
30x5
55x3
90x5 9.7 2 45lb plates in belt
90x5 9.89 tough
90x5 9.93

Lsit doodles, 3 rds, min. rest.


6/9/09

2nd day of a not-bad cold.
Drinking coffee during squats.

BS box (PL)
stretched a bunch first, knees feel tight and tracking not great
bar
135
185
why do I always hit the cage on the right side? am I leaning?
205x2 moved box forward some
225x1 feeling the knees just a touch
235x5 9.89 quite tough and seemed like I almost failed (or just lost balance) on 4, but nevertheless didn't really feel too bad; wasn't as gassing as usual. Nice.
235x5 9.98 again almost fell/lost balance on one. Feel like I'm slacking something ever so slightly (shooting hips?) to dodge failure. But, good. Vid: http://degreesofclarity.com/fitness/...rm6_6-9-09.mov
235x5 9.998 definitely falling through the last bit of the eccentric. Also definitely hitting right side of rack mainly on last reps... something's tilting? Actually sat down twice on last rep, but managed to get up the second time.
Definitely not sweating as much or as gassed as usual, recovered faster, hence somewhat lower intensity scores. Maybe it's the coffee. But DEFINITELY was flirting with failure for practically every rep; this was a truly borderline workout. Long rests.

Weighted dips
BW
25x5
50x3
75x2 switched to belt
95x5 8.9 little wobbly but good. 2 45s and a 5, stabilized 'em between legs as well as possible.
95x5 8.8 np
95x5 9.0 tried for a 6th and didn't come up.
Roaaaar. Heavy for sure but completely doable.

L in support to hard fail
L in support to tuck, to soft fail
Same again

Copious stretching and rolling of entire legs.
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Old 06-14-2009, 05:13 PM   #40
Brandon Oto
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6/11/09

Last day gym is open this quarter, and not really recovered enough to make a go at heavy squats, but wanted to run over anyway and hit the 100lb milestone on the dips. Did that.

Played with some deadlifts just to get blood moving and feel that weight, slow and clean. Bunch of reps at 135 and then several sets at 185 of however many, maybe a total of 15-20 reps. Then just for kicks tried a few DL with close stance (felt neat) and sumo (felt funny, tweaked back a touch).

Weighted dips
BWx7
25x5
50x3
70x2 switch to belt
100x5 9.85 two 45s and a 10 on the belt. Tough. But woooooooot.
100x5 9.84 got a poor vid. looks a little short of parallel on a couple, but pretty damned sure I'm not, probably the angle.
100x5 good stuff.

Jammed on outta there.
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