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Old 04-01-2007, 09:07 PM   #1
Troy Archie
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Join Date: Feb 2007
Location: Vancouver, Canada
Posts: 515
Default Chaos: That's where the fun is

Thought it would be benificial to make a training log on a message board somewhere so here it is.

25 y/o Male
5'-10.5"
158lbs

Followed the WOD for over a year, went travelling and made my own WOD for about 9 months, hooked up with Andrew Cattermole in Sydney and got whipped for two months and then went to Asia and lost it all. Been back home now for about two months, a few pounds heavier and a few pull-ups and plates short of a full gym but making progress.

Following the WOD plus doing extra work. My extra work is pretty much whatever is opposite of the WOD, AB work and whatever I feel like pissing around with, whether it's TGU's or ring play. My goals are general fitness and I'm hoping to get into a sport or two if I have the time in the summer with climbing at the top of the list.

Blah

31/03/07
*Clean 10x1
95/105/110/115/115/125/130/135-f/115/125/132.5-f/130-f/125-f/115
Psyched myself big time on this one, which seems to be a re-occuring them with the cleans. Doing hang cleans yesterday probably didn't help either. Should have tried 135 after 125. Just keep pulling.
-W Pull-ups - 20-5/25-4/25-4/30-3/35-3/40-3
-MP 5x3-95 Solid, go 5x3-90 & 5x5-80
-3R - 10 Laying Hip Swings/7 Supermans/Plank 60 sec

-Climbing - Hit a local indoor wall, something I hope to do more of in the future and a sport I could really get into so long as the life schedual is right. Had a great time.
-Diet good, not 100%. Treated myself to a Thai/Laos dinner. Had rice paper rolls and a Som Tom style chicken salad. Treat of the week, dam good.

30/03/07
*Run 5km
28:10
Done AM at home.
Dam I am a slow ass bastard. Albeit it was the longest run I've done since...a long time.

PM fun
-3R - 15 OHS/15 Sit-ups/11 Push-ups/5 Pull-ups
-OHS 3x3-95
-Hang Cleans 7x1-95
-Pull-up and Push-up practice
10/9/8/7/7
Getting much better on the overhand kipping pull-ups.
-Diet 100%, paleo and all that.

29/03/07
-3R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*Filthy 50
50 Box jump
50 Jumping pull-ups
50 Swings, 55lbs
50 Walking Lunge,
50 Knees to elbows
50 Push press, 45lbs
50 Back extensions
50 thrusters, 40lbs
50 Burpees
50 Ankle Hops
Time 30:20
Not my best time but a solid effort.
-Diet 100%, paleo and all that.

28/03/07
-3R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*Front Squat 7x1
155/165/175/185/190/200/185
-BP 5x5-120 good, go up
-DL 5x5-225 work it
-3R - 10 KTE/10 JSBT/10 V-ups/15 sec Tuck Ring Hold
-Diet 100%, paleo and all that.

27/03/07
-4R - Row 250m/15 OHS/10 Push-ups/5 Pull-ups
*"Tabata Fight Gone Bad"
8 Intervals of 20 sec work and 10 sec rest. Score based on lowest number of reps.
Thrusters, 40lbs - 10/9/9/9/8/8/8/8
SDHP, 75lbs - 8/7/6/6/6/6/6/6
Box Jumps - 8/8/8/8/8/8/8/8
Push-Press, 75lbs - 10/6/5/5/5/5/5/5
Row - 6/6/6/6/6/6/5/6
Total Score 32
Stupid scoring system on this one. Too easy to have a bad interval and not push yourself the rest of the way because of it. Definitely copped out on this one.
-W Pull-ups 5x3-35
-5R - Ringhold 20 sec/3 EW/5 Push-ups
A day behind on this one. Felt really tired and spent and decided to call it an off day but then proceeded to have a terrible binge session, lossing all control and ate anything and everything I could get lips on. Felt like crap all day and fasted for 16+ hours but the damage was done and I could feel it on this WOD, which is really too bad because it did look like a fun WOD. Live and learn. Gotta make my "bad" day's worth it and have something good instead of just binging on cereals, breads and popcorn. Even hitting up Wendy's or McDick's would probably be better but I'd rather have the off days be something good bad like Indian or Thai...
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Old 04-02-2007, 08:10 PM   #2
Troy Archie
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Default 02/04/07

02/04/07
BW 156.5/71kg Finally getting my weight down to a reasonable level and I can feel it, way more jump plus my strengths going up so I must be doing something right. 156lbs/71kg feels good.
-Run 400m/Row 500m/Run 400m/Row 500m - 1:30 rests
*"Angie"
For time:
100 Pull-ups - 15/7/5/5/4/4/5/5/5/5/4/4/4/4/4/5/3/3/3/4/2
100 Push-ups - 15/10/15x5
100 Sit-ups - 50/25/25
100 Squats - 35/20/20/25
Time 21:36
Was 21:50 way back on 03/11/05, the last WOD I did before I left home. Did the pull-ups all overhand and in doing so have taken one step further to reprogramming myself. Didn't get as many fired out at the start as I'd like but I gotta start somewhere. No more underhand from here on out. Squats just sucked after the sit-ups.
-Thrusters 5x3-95 A full body lift after a full body WOD, makes sense...
-TGU 30-3/40-3 L&R side. Wanted to go 50 but body said no
-Hang Leg Raise 3x10
-Diet great but not 100%. Had a thin slice of swiss and some Lindt 99% proof.
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Old 04-04-2007, 04:54 PM   #3
Troy Archie
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04/04/07
*3 Rounds for time of:
12 Muscle ups - 48 pull-ups/24 Ring Dips
30 back ext.
Run 400m
Time 29:13
I want to knock off off 2 minutes because I wasted way too much time pissing around with the treamill and waiting until it got going. I should have rowed this one and I'm not using a treamill again on a WOD. The amount of time I lose pissing around on them, the innacuracy of the distance and the time it takes to get going completely defeats the purpose of the WOD.
-DL 3x5-225
-3R 10 Hanging Leg Raises/10 Lying Hip Swings/Cobra holds 30 sec.<-- deadly
-Diet 100%, paleo perfect

03/04/07
-4R Row 500m/1 min rests
1:55.6@27 - 226.8w/1:55.8@27 - 225.4w/1:54.9@26 - 230.6w/1:54.1@29 - 235.8w
*Clean&Jerk 7x1 95/105/105/115/125/135/137.5/140 C no J/140 ugly jerk but OH
-50 Burpees for time 4:04 major lactic fun in the legs
-Cat Skins 5x3 on power rack, too easy
-3R Jumpstretch Core circuit
-Diet 100%, paleo perfect
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Old 04-05-2007, 02:50 AM   #4
Allen Yeh
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[quote=Troy Archie;8221]04/04/07

I want to knock off off 2 minutes because I wasted way too much time pissing around with the treamill and waiting until it got going. I should have rowed this one and I'm not using a treamill again on a WOD. The amount of time I lose pissing around on them, the innacuracy of the distance and the time it takes to get going completely defeats the purpose of the WOD.

Always irritating trying to use the treadmill in a gym especially during a workout. By the time you hit quick start and get it to the speed you want...etc that's like a minute wasted, and then you have to worry about someone jumping on there when you run off to do something else.

If I had a treadmill at home I think it'd be easier because then you can just leave the treadmill running the entire time and just calculate the distance as soon as your feet hit the ground.
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Old 04-05-2007, 08:00 PM   #5
Troy Archie
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Sometimes I can get away with keeping a treadmill running but have had times where people come along and turn them off or jump on themselves. No on ever uses the C2 except me and I guess I should take advantage of that. I really question the distances shown on treadmills though...
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Old 04-06-2007, 04:52 AM   #6
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Quote:
Originally Posted by Troy Archie View Post
Sometimes I can get away with keeping a treadmill running but have had times where people come along and turn them off or jump on themselves. No on ever uses the C2 except me and I guess I should take advantage of that. I really question the distances shown on treadmills though...
People jumping on the treadmill I was using is very very irritating. It's like what you don't see my towel, water bottle sitting right there?

If I run on the treadmill I'll typically put it on a 1% incline because that is closer to what outdoor running exertion would be, 1-2% incline on a treadmill that is. I had seen a chart but I don't think I saw it online.
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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 04-06-2007, 07:40 PM   #7
Troy Archie
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Default 06/04/07

06/04/07
-3R Row 500m/1 min rest
1:55.1@28-229.6w/1:54.2@27-234.7w/1:57.3@27-216.6w
*As many rounds in 20 minutes of:
10 Thursters, 65lbs
10 Pull-ups
Total Rounds 11 + 10 Thrusters & 8 Pull-ups
Started off feeling really slugish but quickened the pace as the clock wore on, spending the last 5 minutes going hard. My hands are absolutely destroyed and kicked to shit. Chalk and taping the bar hasn't really helped all that much. I think the last sand job I did might have been too much.
-BP 3x5-125 wanted to go 5x5 but bar was feeling at bit heavy
-DB Snatches 1x15/20/25/30/35/40/40/45/45/50<--bit ugly
-3R 10 JumpStretch Band Twists/10 KTE/Cobra Hold 30 sec.
-diet 100% today but yesterday was a bit questionable. Felt hungry, tired, spent and just out of it all day. Got home and started wolfing down all the veggies and chicken nuts and almond butter I could get my hands on. Things got a bit ugly and I had a peice of cake. It was good. Other than that it was all good foods but just lots of it. This seems to be a re-occuring thing for me and perhaps I just need to eat more on a daily basis to war off these crashes and lapses...
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Old 04-08-2007, 08:48 PM   #8
Troy Archie
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07/04/07
-3R 100 Jump Rope/15 OHS/10 Push-ups
*15-12-9 for a load of:
Back Squat
HSPU
150-15/160-12/170-9
5/5/3/2-4/4/4-4/3/2

Should have started with 160 on the 15 and increased by 10 from there.
-Power Cleans 6x1-120
-RDL 5-120/135/155/165/175
-3R 3 Ring Dips/3 Cat Skins/3 Pistols

-PM Climbing Session
-diet 100% paleo-licious, or is that luscious?

08/04/07
-3R 150 Jump Rope/15 OHS/15 Sit-ups/10 push-ups
*Deadlift 7x1
245/260/270/285/300/310/320
Felt a bit heavy but I guess that's because it was...PR since coming home.
-5R 10 OH Walking lunges, Oly bar/1 TGU, 40lbs DB L&R
40lbs TGU felt easy. Did the last round using the Oly bar.
-3R 10 Explosive push-ups/3 Leg Raises/Ring hold (30,30,20sec)
This was a painfull little circuit. The push-ups and ring holds are a deadly combo. I wanted to do clapping push-ups but can't so I just did explosive but by the time I got to round 3 rep 10 they were pretty much regular push-ups.
-diet ok. It was fucking Easter Sunday for Christ sake. I did mange to keep it pretty clean having only as little stuffing, corn meal and cabbage rolls. Treated myself to a bit of dessert too but all in all I'd say I was good boy and didn't stagger away from the table ready to throw up.
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Old 04-10-2007, 08:10 PM   #9
Troy Archie
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Default 10/04/07

10/04/07
-3R 150 Jump Rope/15 OHS/15 Sit-ups/10 Push-ups
*"Elizabeth"
21-15-9 of:
Cleans, 115lbs 11/5/3/2-5/4/3/3-5/3/1
Ring Dips, Approx 50" hang 5/5/2/2/2/3/2-6/3/3/3-4/2/1/1/1
Time 9:47
Last did this bitch on 26/01/07 in Cambodia and even before that was 31/07/06 in Sydney with Andrew yelling at me. Can't really compare the times; different weights, dips & surroundings.
-W Pull-ups 10-5/20-5/35-3/37.5-3/37.5-3/40-3/45-3 These felt good.
-FS 115-3/115-3/125-3/135-3/135-3 These too felt light.
-3R 10 JumpStretch Band Twists/10 Hanging Leg Raises/Hallow 30 sec/Plank 60 sec this one hurt.
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Old 04-13-2007, 08:06 AM   #10
Troy Archie
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12/04/07
BW 155
-Row 1000m 3:54.3@26-1:57.2ave/Row 500m 1:51.7@31-250.9w
*"Crossfit Total"
BS 230
SP 110
DL 325
Total 665
Compare 17/03/07. Dyno-might! Squat felt light and could have gone heavier if I didn't start so low. Shoulder Press sucked as usual and had way too much back bend. Deadlight was solid, the 325 felt lighter today than the 320 I did last week. All this and I weighted in 6lbs lighter.
-For Pain:
10 Lying Hip Swings
Plank 60 sec.
Hallow Hold 45 sec.
Cobra Hold 30 sec.
20 Med Ball Twists, 10lbs
Cobra Hold 30 sec.
Hallow Hold 45 sec.
Plank 60 sec.
10 Lying Hip Swings
ouch
*I'd just like to note that I think most of the progress made was from Coach Ripptoe and his book Starting Strength. The great detail he goes into in regards to the mechanics and form of the lifts has been an eye opener for me and with a couple tweaks I've greatly improved my form and upping my pounds. I've only just read the squat and bench sections with huge improvements on and squat and look forward to what can be gained in the Deadlift and shoulder press.

11/04/07
-3R OHS/15 Sit-ups/11 Push-ups
*"Run 5k/3.1 miles"
Time 24:56
3:14 better than 30/03/07, a week and a half ago. Did this one again at home on the treadmill with a solid effort, really pleased with the improvement and output.
-10R 2 Kneeling Evil Wheel Rollouts/1 Standing Evil Wheel Rollouts
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