View Full Version : Project Beastie
01-08-2010, 06:41 PM
So I've been doing CF for about 2 years now. In the past 6 months or so, I've been lucky enough to get coached by Kelly Moore and have been discovering the joy of watching my strength progress.
I'm keeping a training log on CF's boards, but Kelly suggested I start one here, so here goes!
I'm doing 5/3/1 with the extra work- hill sprints, car pushes, more to be added I'm warned.
Tonight did squats
130x5, 135x3, 160x1.
160 was easy.
Then I tried a 20 rep to see what it's all about.
115x20. Um... was pretty easy.
Kelly loaded the bar with 130 and didn't tell me. Did that for 12. I could have done more, but I was kind of worried about where it'd end up after the previous work. 12 wasn't too bad either....
01-08-2010, 06:45 PM
Oh yeah- Kelly said I look like I belong in a lifting gym now. That's a big compliment coming from her.
You should have seen me about 6 months ago doing 105x5. Snicker. Guess I had no clue what heavy squatting was about.
I am training with the intention of getting into a raw meet and hopefully going to nationals this year.
01-09-2010, 01:02 AM
Sounds like you're progressing nicely, keep it up!
01-09-2010, 03:24 PM
Thank you. Honestly, the progress is surprising the hell out of me!
So, I'm glad I refused to do 130 for 20 on the squats yesterday, because the soreness is settling in right now!
Deadlift 175x5, 185x3, 220x1. Boy. I surprised myself because that 220 came up easily! It felt like 195 used to feel. 225 when I hit it last was a slow grind. This was easy. I am really shocked. YAY 5-3-1!
Bench press- 100x5, 105x3, 125x1. The 125x1 was a slow grind. All but the first 100 were touch and go. I think the bench part of my program is approaching the point where I will fail some reps.
01-11-2010, 06:00 PM
That 220# pull was amazingly easy. I know Camille had five solid reps with that weight. Very solid work that is paying off big time. Her lifts and appearance have changed dramatically since I first watched the 105x5 squats six months ago.
I admit to being surprised as we opted to deadlift the day after squatting due to time/travel issues (I would not usually agree to doing that, but it will be a while before I can watch her lift again). I need to find her a meet and get her competing!
01-14-2010, 04:24 AM
Yeah I usually wouldn't do that either, but I knew I wouldn't get anything done Monday.
Turns out nothing Tuesday or Wednesday now either : (
Well, Tuesday night I did this:
Row 500, rest 2 mins for 4 rounds.
Times- 2:09 (damper on 4), 2:09, 2:12 (damper on 7), 2:11. Wanted to hurl afterwards. I kept crashing right around the 1 min mark. At one point in the first round, the monitor read a pace of something like 1:40. However, I wasn't paying attention to it and discounted it as an error, so I will look for that again the next time I try this. No way I could hold that pace though.
My stroke rates were like 30 on the damper of 4 and high 20s on 7.
I have a damn cold and feel like crap. Under a LOT of stress right now. Didn't eat much yesterday....
Going to have to squeeze in squats late tonight. Good thing it's a deload week.
01-14-2010, 12:21 PM
Are you not going for max reps on the third week of the cycle? Just wondering. Always interested in seeing how different people use the 5/3/1 program and how it works for them.
01-14-2010, 08:08 PM
No, Paul I'm not. My coach, Kelly Moore, has gone over the program and wants me to stick to this scheme with no max reps. Although I talked her into working in 20 rep squats every do often. Hit me on the head now! I honestly can't remember her rationalization for not going with the max reps.
This is a deload week, and boy do I need it! Lots of stress, a cold... low sleep... not good.
They didn't feel as light as I'd like, but they weren't bad.
2 rounds, not for time (couldn't find a stopwatch in the gym)
Walking lunges (1 trip across the gym) with a 10k kettlebell in each hand
Broad jumps with the Power Jumper (2 red bands, then 1 red band) one trip across the gym
Oh yeah- saw 146 pace on the rower for a short period on first round, 1:49 on second. Couldn't keep it up more than like 20 secs though.
Definitely had me panting and sweating. I felt like the big dork in the power jumper, though that thing makes jumping hard! Of course there were like 6 people in the gym tonight. It's usually empty! :wtf:
01-15-2010, 04:57 AM
Well, Tuesday night I did this:
Row 500, rest 2 mins for 4 rounds.
thanks for the inspiration, I did exactly the same this morning. Short, intense and interesting.
01-16-2010, 04:11 PM
Nice. Yeah, that was a little buttkicker!
Noticed the other day that my right thigh is 1.25 inches larger than the left. Whoopsie. I know I have a tendency to use my right leg more when I get tired or things get heavy.
01-16-2010, 09:10 PM
Went to the gym tonight, had it all to myself. Sweet.
Bench press- 3x5-85,90,95
Deadlift-3x5- 160,165, 175 (was supposed to be 170)
Didn't feel like the light week it's supposed to be.
Then spent 10 minutes flipping the largest tire in the gym (not the largest I've seen by any means).
Made 5 trips across the gym.
01-18-2010, 03:15 AM
Then spent 10 minutes flipping the largest tire in the gym
That must be some gym ! Around here you will struggle to find a place with platforms. I also suppose that even if they had space for a tyre to flip, they won't let people do it because of Health & Safety rules :-(
01-18-2010, 06:50 AM
Yes, I'm lucky that a local crossfit trainer/functional trainer has all this stuff, and floor space in her gym!!
My ass is quite sore from the power jumper!
Yesterday did this workout: (SCALED)
1. 120 yard Farmers Walk - 40/60/80% bw
2. 20 capoeira lunges (20 each side)
3. 90 yards Power Wheel crawl - crawl/PW/PW
4. 30 MB Slams onto mat - 3-4kg/5-6kg/7kg+
(3 x thru AFAP, just keep moving!!)
Used a 16k bell in each hand, went 160 yds.
Used the caster for the power wheel crawl, did a total of 60 yds each round.
Used a 3kg ball for the slams
Did it all 2x.
There was NO way I could have made 9 trips across the gym on that caster thing. I could feel my lower back wanting to collapse and hurt me, so I had to pike a hair to keep that from happening. That exercise is the devil.
01-18-2010, 09:56 AM
Nice work flipping the tire! I'm envious. Are you sore in new places?? :D
Camille, your technique and awareness has improved so much that I feel good about you maxing out on your third sets now. Go for it if it feels right! It will be a massive confidence boost.
01-19-2010, 05:55 PM
Let's just say I now know exactly where my gluteus medius is!
A little nervous about this tonight since deload felt so heavy.
140x5-pitched forward on two. Kelly gave me cues to keep chest up, look down....
150x10 Pitched forward a bit on two, esp on the last, but was able to recover it and called it there.
01-19-2010, 06:08 PM
01-26-2010, 11:10 AM
Off on vacation in beautiful Kauai :D
Benched before I left- 3x5 105,110,115 (f last two)
deadlifted yesterday 3x5 180,190,200. Wanted to try a few extra, but I couldn't muster it. Little rounding of the back last two reps. I need to remember to sit back before I start to pull.
3 hours hike up a peak the day before. Hot and humid here...
01-29-2010, 12:22 AM
Squatted and benched today.
Squatted 140x3, 150x3, 160x10. WTF? lol YES!!!!!
Bench-95x3, 110 x3, 120x3 with a tap on the bar from Kelly because the bar was going up super slowly.
Did one sprint with a sled after- 45lb plate on the sled. Also did headstand pushups to a yoga block, 3 sets of 5.
Snorkled a short while afterwards. How nice!!
02-06-2010, 08:42 AM
Been on vacation for the last two weeks.
Last workout was deadlift-
3 @ 190
3 @ 200
4 @ 210 (PR). Was hitching the last one....
Went for a 6 hour steep, slippery hike, snorkeled a lot...basically enjoyed myself...
02-09-2010, 09:28 AM
After switching time zones and being in a plane for 8+hours, tried squats the next day-
165x3. Felt pretty heavy and I was tired. May have been able to eek out two more, but I just wasn't feelin it.
02-11-2010, 04:54 PM
I was honestly going to do yesterday's CF metcon... but I have been really sore after doing a half Cindy a few days agoC. Like... out of the ordinary sore. Plus, I shovelled my car out from 19" of snow last night and was throwing shovelfulls of snow OVER the top of my car which had about a foot of snow on it.
Thinking I may be coming down with something, I didn't do the WOD yesterday.
I'm still sore today and don't have much of an appetite...
I did do some joint mobility and stretching last night
105x5 felt like crap
110x3 last one had a sticking point halfway up
120x2. Stuck about halfway again. I widened my grip on this set because I think I may be narrow....
I wasn't sure it'd be safe to try another rep because I was along at home with my rack that doesn't have many holes for adjustment of the spotter arms.
Off to do 3 sets of 5 hspus to books. Boy do these feel weak too.
Wonder if it's the travel/times zone changes or maybe the kava kava I started taking?
02-11-2010, 07:50 PM
Starting to think it's the 6 hour hike I went on, which way uphill both ways. No, really! :D
But seriously... a 6 hr decent paced hike, with not much food that day... according to the Daily Plate, it would have burned 2700 calories. Whoopsie.
02-12-2010, 06:16 AM
Woke up this morning with that crappy sick taste in the back of my throat and a raw feeling in my chest. That explains it, as well as the caloric defecit. Apparently my body's been fighting something off. Well, good thing I didn't metcon myself into sickness.
I started on the wall ball/l sit pullup WOD last night and stopped in the first round. Pullups and body rows were NOT feeling normal. I'm glad I stopped.
02-12-2010, 06:31 AM
Get well soon.
02-14-2010, 11:51 AM
Feels like it was a 24 hour thing.
180x5, 190x3 225x2, then a single of 225.
Kelly said the bar drifted forwards on the 3rd attempt.
3 with 5 lbs
then one Bartendaz style circular one with no foot action. Youch my shoulders!
02-16-2010, 05:39 PM
Squats for deload week-
Nice and easy. Still surprised though how I can do 160x10 and then 130 is a little slow.
Have to rush out to get a haircut. No time for the metcon I was planning. I feel like my nights are a big f---ing rush all the time.
02-17-2010, 06:25 PM
Rest 1 minute
Rest 1 minute
Rest 1 minute
Rest 1 minute
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
Row-4 (first round was 2, but I hadn't started when the timer went off)
Squat-15 (try 17 next time)
Pullup- 4 (mostly 6s)
Pushup- 4 (chose too low a number on this one. Try 6 next time)
02-21-2010, 07:28 AM
The other day's CF WOD, done Friday night.
Thrusters max reps, pullups max reps.
10 (felt a little odd pinch in my left shoulder, so stopped), 16 kipping with a small break, but still hung on the bar.
Cut it to 3 rounds.
02-21-2010, 06:18 PM
155x11. Wanted to go for 20. Ha. Arms started going numb, left shoulder was pinched. Just couldn't get up for #12.
02-22-2010, 12:06 PM
Rowed 2k during lunch. 9:45. A little dilly dallying with the equipment....
Gotta keep the metcons in to get a little fat off. I love my strength gains... it's just... well.... you know...
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