Greg C's Log

[Greg C]

Ok, someone said I should do a log here, and hopefully I can keep it up. I will be starting a modified SS program on Monday (2-3 MetCons per week to maintain my conditioning for military requirements). Goals are as follows for 2010:

Desired body weight: 225-235#max (Started@193; Currently - 210(7/4))
SP: 200# (Started 125x5; Currently - 150x1)
PC: 225-250# (Started 135x5; Currently - 155x3)
BP: 250-300# (Started@155x5; Currently - 200x1)
BS: 350-400# (Started@185x5; Currently - 295x1)
DL: 450-500# (Started@245x5; Currently - 330x1)

Non-SS goals
Others:
Double-unders (hate these damn things)
Muscle-ups
Butterfly Kip
Row 2k <7min (Started@ 7:21.2; Currently - 7:20.0 (1/8))
Fran - as Rx’d <7min (Currently - 7:13@75#)
Diane - Rx’d <5min (Currently - 5:48, 185#, barrier prog)
Murph - Rx’d <35min

[Greg C]

1/2/10
“Australia One”
3 rounds for time of:
5 Clean and Jerks (135, 95) - scaled to 95#
10 Ring Dips
15 Kettlebell Swings (53, 35) - 45# DB
6:58
Rest 10 minutes
“Australia Two” - scaled to 15-12-9, 12:23
21 Burpees
21 Pull ups
Row 400 meters
15 Burpees
15 Pull ups
Row 400 meters
9 Burpees
9 Pull ups
Row 400 meters

[Greg C]

BS/SP/PC; Tabata Row

W/U
SU 3x100
DROMS
BS: 2x5x45/5x95/3x135/2x155; work: 3x5x185#
SP: 2x5x45/5x65/3x95/2x115; work: 3x5x125#
PC: 2x5x65/5x85/3x95/2x115; work: 3x5x135#
rest 10 minutes

WOD:
Tabata Row: 112/105/100/95/95/94/96/94 - 794m (+8m from 12/3)

[Greg C]

W/U:
Row 500m
SU/DU practice
DROMS

BS: 2x5x45/5x95/3x135/2x155/work: 3x5x195 (PR+5)
BP: 2x5x45/5x95/3x125/2x135/work: 3x5x155 (benchmark)
DL: 2x5x135/5x165/3x185/2x205/work: 5x250

Finisher: 50 Abmat situps

Little tight today from squatting on Monday. Curious how my recovery ability will go. Probably not eating enough yet. Bench went well.

[Greg C]

OK, my ass is freakin' way tight this morning right around the sacrum. I hate this sensation. Makes me feel like I'm friggin 70 getting out of bed rather than almost 40. Where the hell is the damn tennis ball anyways... need freaking coffee too...

[Greg C]

1. AMRAP 5 SP - 28@95#
Reps are to be taken from the ground, no racks. (115/80)
2. Mid West 1- 7:20.0
2000 meter Row for time, Damper on 3.5 for everyone.

[Greg C]

Pussed out big time today.

BS: 2x5x45/5x95/3x135/2x185/3x5x205(f-depth)
SP: skipped due to yesterday
PC: skipped due to lower back pain.

Argh. Will revisit this grouping on Wednesday. Monday's squats will be at 200 and stay there until I catch the correct depth.

[Greg C]

Sunday Morning at CF New England:

W/U
3 Rds:
10 Box jumps
10 Push ups
10 BE
5 Roll-ups
DU practice

1. Dirty South 3 - 8:02
5 rounds for time of (Scaled to 3 Rds)
10 Wall Balls (20#)
20 Double unders
1 Rope climb

Rest 10 minutes.

2. Tabata Hill Sprint
Set the treadmill to 12% incline, sprint for 20 seconds, rest for :10 and repeat 8 times.
Your score is the slowest speed (in mph) for any of the 8 intervals.7.8

I had intended to only do the 5RFT part today, but got put into the group doing the sprints first, so I shortened the triplet for recovery purposes since I'm lifting heavy.

[Greg C]

2x5; 1x5; 1x3; 1x2; work
BS: 45/95/135/155/195
BP: 45/95/115/135/160
DL: 65/135/185/205/255

Used 195 on BS instead for simplicity - concentration on knees out made all the difference on depth today. Back to 205 on Weds. Best back I've seen on myself for DL at this weight. Still needs work, but I'm comfortable. Here's some vid if interested. Constructive comments welcome.

http://www.youtube.com/watch?v=TORve3V9LWY

Note: I DL in socks b/c my heels in the VS are too high, and I pull better this way

[WatsupHannity]

Are you going to be able to do the full 3x/week SS program plus intense CF? I think people much more knowledgeable than me would say if not impossible it would be difficult... Best of luck in any case.