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  1. #121
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    TheFastCat is offline Senior Member
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    Wednesday
    opted out of the WOD to lift

    Back Squat - 5X5 @ 80, 84, 90, 94, 98 (kg)
    Press - 60 x1, 50x5, 54x4, 50x3 ...?
    Push Press - 60, 65, ... ?

    Did a lot of hard sets with - felt great

    breakfast: 1/2 rotisserie chicken, 1 medium yam with butter, 2 glasses of milk, almond butter with a spoon (I was hungry!)

    An interesting announcement by my Crossfit box yesterday afternoon:

    CFLD Competition Team-If you are interested in competing for the 2012 CrossFit games then this is the group for you. Here is how you get started: before August 1st come to the Level 2 classes. We will be working on a Games Specific set of skills and you need to come try your hand at them. After August 1st, the Level 2 classes will be for the Competition Team and alternates only. We will add a 3rd Level 2 class, and the Competition team will meet 3 times a week for the rest of that competition year. The final team that goes to Regionals will be chosen from the top two girls and two guys that do not compete as individuals. So, if mastering Muscle Ups, Hand Stand Push ups, Snatch technique, the butterfly and heavy lifts appeals to you..then join the CFLD Team and get ready to be challenged.
    Basically I have a chance to compete on the Competition team for my box. I am seriously considering doing it as I think it would focus my goals and training as well as drive me to improve and grow. I'm not by nature a competitive person (which is a weakness) but I think this could go a long way to improve that. Additionally it is inline with Tooth and Claw's drive to become bigger, faster, tougher. I have emailed the owner of the box I trained at 6 days a week while I was in Melbourne, Aus for advice in preparation/training. My initial inclinations would have me get off of met cons for a few months in favor of dedicated, heavy lifting. We'll see what he has to say.

    lunch: I forget
    dinner: leftovers from two nights ago, + sweet potato, 2x glasses of milk, 2x pears + some strawberries
    Last edited by TheFastCat; 06-23-2011 at 08:24 AM.
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  2. #122
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    TheFastCat is offline Senior Member
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    Thursday

    3 Rounds:

    1 min at each station

    Row (cal)
    GHD Hip Extension
    Shoot-throughs
    Push Ups
    Supermans

    1 min rest
    *total reps

    1st round - 160
    2nd round - 129
    3rd round - 114 total = 393 - pretty pissed with myself. if I had been smart enough to be aware I was that close to 400 I would have found a way to get it done. But I wasn't. Still about dead by the end.

    breakfast - 1/2 sweet potato with butter, 3 glasses of whole milk, dish of zucchini with butter and some salt, a couple teaspoons of almond butter
    lunch - 3/4 rotisserie chicken
    dinner - grilled steak, grilled zucchini

    Thursday Evening Workout

    1 mile weight vest run 45#
    25x4 weight vest squats
    4x4 weight vest pull ups
    3x4 weight vest ring dips
    pull ups
    Last edited by TheFastCat; 06-24-2011 at 09:53 AM.
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  3. #123
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    Friday

    1mile weighted run (20#)
    50 air squats w weight vest
    1 mile weighted run

    17:20 - I'm so used to running with a heavy vest (40#+) this felt easier. Kind of weird I did such a similar WOD last night!

    breakfast - yam with butter, broccoli, 3 eggs, some almond butter and whole milk
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  4. #124
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    Saturday

    went to Red Rocks for an early morning workout running up stairs, jumping up stairs, lunging up stairs, etc ad naseum for 1.5 hours

    played volleyball in the park for 3.5 hours in the afternoon, 2 hour nap after

    Sunday

    ~nothing~

    Monday

    “Brenton”

    Five rounds of:
    Bear crawl 100 feet
    Standing broad-jump, 100 feet

    Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

    Bear Complex

    - 7 rounds

    squat clean
    push press
    back squat
    back jerk

    @108# - took 54 seconds - should have gone heavier
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  5. #125
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    Tuesday

    (10-1, 1-10)

    Kettlebell Swings (2pood)
    Box Jumps (30″)

    7:47
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  6. #126
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    Wednesday

    1 Round for time:

    5 min: Dead lift
    4 min: Clean
    3 min: Front Squat
    2 min: Push Press
    1 min: OHS
    (115#/88#)

    185 reps

    Thursday

    Dead lift
    push press
    power cleans
    press
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  7. #127
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    Friday

    morning workout in Washington park - my friend was running a boot camp.

    Tuesday

    Muscle Up Practice

    then

    800m run
    30 snatches @88#
    800m run

    8:40 - my lungs exploded at the start of the 2nd 800 m run.

    Wednesday

    “Bear Complex”

    5 rounds, of 7 sets of the following sequence:

    Power Clean

    Front Squat

    Push Press

    Back Squat

    Push Press

    Rest between rounds as needed.

    110,120,125,130,135#

    Thursday

    A. Clean Technique

    B. AMRAP in 5min 70% BW Squat Clean - 32 reps

    today is TFC's birthday! 31 years old

    has been a great year

    - New job
    - Crossfit
    - Mortgage refi
    - Primal Con
    - Peru
    - Australia

    here's to hoping the coming year will be even better
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  8. #128
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    Friday


    Press
    Back Squat
    Push Press
    Snatch grip Press
    1 mile run
    ring dips
    pull ups
    push ups
    hand stand push ups
    1 mile run
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  9. #129
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    Saturday

    today was a special treat -- a_morgan24 from this forum came and attended a workout from my Crossfit gym that we have every Saturday. She brought her friend to - the WOD was 10 100 yard sprints with max rep push ups after each sprint with a walk back (to the next sprint). Went fast and felt good afterward.

    then a_morgan24 and a subset from the group headed back to the gym and lifted/ did WODs.

    I did

    Hang Power Cleans 4x5 - 165#
    dead lift (getting back into the groove of feeling comfortable after tweaking my right knee during them) - 3x5 265#
    atlas ball 38# kneeling clean and jerks - 5 round of maxish reps (so as not to drop it on my head)
    butterfly pullup work

    thanks again a_morgan24 - look forward to more workouts together!
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  10. #130
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    a_morgan24 is offline Senior Member
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    TheFastCat's 2/day regimen kicked a_morgan24's butt!! I can't find a muscle today that doesn't hurt... It was worth it though. I had a great time with the WODs and your group seems like a great one.
    See you again soon!
    p.s. HAPPY BELATED BIRTHDAY!!!

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