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Old 06-11-2009, 06:46 PM   #21
Luke Douglas
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Wednesday 20090610

Played around with my new slosh pipe. 10ftx4in is a monster.

Thursday 20090611

tuck FL hold, 60s total, about 6-8s each rep
tuck planche hold, 60s total, about 2s each rep

PT leg isos@2.5lbs
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Old 06-21-2009, 04:46 PM   #22
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Sunday 20090621

CFWOD:
Sunday 090621

Ten rounds for time of: sub: 3 rounds
3 Weighted Pull-ups, 45 pounds sub: 20 lbs
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090505.

time: 17 min 20 sec
sets: 12
notes: strength a serious limitation here, no real metcon tested

PT leg iso@0lbs
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Old 07-01-2009, 07:24 PM   #23
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20090622
CFWOD 090622
Three rounds for time:
Run 400 meters sub: 100 single leg hops
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) sub 20lbs
12 Handstand push-ups sub: 8 thin books

time: 9 min 11 sec

PT leg isos@0.5lbs

20090623
CFWOD 090623

Front squat 3-3-3-3-3 reps sub: R leg pistols w/ weightlifting shoes
2.5lbs at arms length
unweighted
2.5lbs at chest
5lbs at chest (f, 2 reps)
5lbs at chest (f, 1 rep)

PT leg isos@1lb

20090629
CFWOD 090629
"CrossFit Total"

Back squat, 1 rep sub: R-leg pistol, 5lbs held at arms length in front
Shoulder Press, 1 rep sub: HeSPU, 1 thin book
Deadlift, 1 rep sub: 1 leg DL R-leg, 20lbs (ran out of weight)

PT leg isos@1.5lbs

20090701
CFWOD 090701:
Wednesday 090701
Run 10 K sub: 400m swim (20m pool)

time: 7 min 40 sec

PT leg isos@2lbs
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Old 08-29-2010, 06:23 AM   #24
Luke Douglas
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Default 5/3/1!

Back on the horse!



First, a little back story:

I travel and live outside the United States a lot, frequently to impoverished areas that lack exercise facilities or even real food. Thus I've had an interesting couple years of ups and downs as I found time and food, gained weight and strength, then travelled, ate crap, got sick, and lost weight and strength.



Here's a time-line of sorts:

Fall 2007: bwt 170lbs, strength unknown. Busy playing collegiate soccer so while I wasn't in the weight room, I could run and move and whatnot without trouble.

Spring 2008: live in China for a couple months. Eating peasant food and being just generally sick all the time has me down to an emaciated bwt of 150 upon my return to the USA. In the city I was living in at the time the pollution was so bad that physical activity frequently left one worse off than before. I ran a 5k and coughed up black soot for a week. Still, managed to play rugby every week.

Summer 2008: discover Crossfit, work out at a Crossfit gym, get weight back to 165. Yes, I should have eaten more. Damn Zone/CF/bleh. Still, I now like barbells!

Fall 2008: Jump ship and leave soccer for sailing. Find out about Starting Strength and GOMAD. By the end of the fall I weigh 185 and am working at numbers around: DL 315, Squat 225, Bench 150, Press 125.

Winter/Spring 2009: Ski. No friends on a powder day!

Later spring 2009: fall in love with O-lifting, promptly overtrain into a partially torn quad. Yes, the CAWOD is for people that know what they are doing. I didn't. Also, graduate from college. In retrospect the partying probably didn't help my recovery. . .

Summer 2009: work at a surf shop and fool around with barefoot stuff and bodyweight things. Ended up cutting out training altogether as I was working 9 hours a day, sailing for probably 4 of those, and windsurfing for two of them. Yes, it was awesome. (The above log chronicles some of this.) Weight drifts down to 175 as I have trouble eating enough every day for my activity levels. I'm sure my lifts suffered, but I know my grip was through the roof!

Fall 2009: Travel the world, see lots of cool stuff, get sick with giardia, lose 20 pounds, do not pass go, do not collect $200. Bwt: 155

Spring 2010: Lift at an oly lifting gym, drink milk, get weight back up to 175, C&J at around 170lbs, snatch at 135. Yay! Not huge numbers, but a happy start.

Summer 2010: Break my nose (no lifting for a month due to surgery and so on. Bleh.) Start biking to work, strength+weight back down a smidge.

Fall 2010: Move to Indonesia for a year, find a kind of crappy gym that at least has a barbell, plan to get big and strong fueled by enormous amounts of fried rice and satay!

I'm now working through 5/3/1 with presses, deadlifts, floor presses (no bench rack), and front squats (no squat rack).

Our story brings us to today:



Month 2 of 5/3/1:
BWT: 175

WU: CFWUx1 round, broken sets for pullups and dips
Press day1: 8@35kg
DB bench: 5x10@20lbs each hand
DB bent over row: 5x10@20lbs
3x15 reverse hypers (these are prescribed by my old oly coach. "do them every time you work out! and eat!")

PM: EFTS sciatica stretching: http://articles.elitefts.com/article...with-sciatica/



Here's hoping that this year will be stronger than the last.
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Old 08-30-2010, 08:35 AM   #25
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20100830

Warmup: Dan John Complex C (with an empty bar, 3 sets of 3 reps per lift) from here:http://www.t-nation.com/free_online_..._complexes&cr=

Deadlift 1: 5x102.5kg

5 min snatch test, 35lbs dumbbell: 92 reps. I plan on doing this for the first conditioning workout of each month. When I hit 100 reps, I'm moving up to the 50lbs dumbbell (per the TSC reference scores. Or something.).

In the PM: EFTS Sciatica stretches
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Old 09-01-2010, 08:49 AM   #26
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Month 2 - Floor Press 1

CFWUx1
Floor Press: 5x60kg, new calc'd PR
5 min TGUs with 25lbs dumbbell NOT FOR REPS. Just moved around a bit.
1x5 windmills each side @25lbs
3x15 reverse hypers
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Old 09-03-2010, 09:43 AM   #27
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First BJJ class today. Yes, I found a gym that teaches B(zailain)JJ in Indonesia. Taught by a Polish man. And I'm American. Its like a fricking UN meeting over there.

Also side note: that stuff is hard. I got my ass handed to me by a little guy that weighs 22kg less than I do. Brains over brawn, right?
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Old 09-04-2010, 09:21 AM   #28
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20100904

531 Month 2 Week 1

CFWUx1
Front Squat up to 5x65kg
3x15 reverse hypers
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Old 09-05-2010, 04:51 AM   #29
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20100905

531 M2W2

CFWUx1
Press 8 reps at 37.5 kg
3x15 reverse hypers

Later: 20100904 Mobility WOD
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Old 09-08-2010, 10:02 AM   #30
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20100907

531 Month 2 Week 2

Dan John Complex D warmup, 3x3@20kg
DL 7@107.5
Body weight stuff: 25 incline pushups, 7 pullup negatives, 50 box squats, 8 divebombers, 90s hand/foot plank, 45s left/right hand/foot planks (each side)

2010908

MobilityWOD: Tuesday, September 7
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