A.M. 07 Oct 2013 - Run: Couch to 5k, Week 1, Day 1
Warm-up
Work Out
60 seconds running/90 seconds walking X 8
Cool Down
Results
Total time: 29:45
Total distance: 2.65 miles
Summary: First time running in about 2-3 months, so I can’t complain, really. All I can do is get better from this point on. CrossFit WOD tonight after classes.
CS
P.M. 07 Oct 2013 - CrossFit WOD
Warm-up
Front Squat
1 X 3 X 135
1 X 3 X 155
1 X 3 X 175
1 X 3 X 195
1 X 3 X 215* PR
Notes: Done with no belt. This is the most I’ve ever front squatted, so this is a default 3RM PR for me.
WOD
7 Rounds for Time
10 pistol squats (5 each leg)
12 dips
15 pull-ups
Results: 13:50
Summary: Overall it was a pretty solid workout. I was able to do all the pistols and dips, but I had to switch to band-assisted pull-ups by round 2, so it’s something I need to keep working on. Got weightlifting class tomorrow; can’t wait to snatch!
CS
P.M. 08 Oct 2013 - Olympic Lifting
Warm-up
Snatch
1 X 3 X 65
1 X 3 X 75
1 X 3 X 85
1 X 3 X 95
1 X 3 X 105
1 X 1 X 115
Notes: All the sets leading up to 105 were solid. 115 was a bitch though.
Snatch High Pulls
1 X 3 X 155
1 X 3 X 165
1 X 3 X 175
Squats
6 X 3 X 225
Summary: Pretty solid workout, but the main oly coach wasn’t there today, so my technique was probably off.
CS
A.M. 09 Oct 2013 - Run: Couch to 5k, Week 1, Day 2
Warm-up
Workout
60 seconds running/90 seconds walking X 8
Cooldown
Results
Total distance: 2.75 miles
Total time: 28:30
Summary: Better than Monday.
CS
P.M. 09 Oct 2013 - CrossFit WOD
Warm-up
“The Chief”
Max Rounds in 3 Minutes
3 power cleans (135/95)
6 push-ups
9 air squats
Rest 1 minute. Repeat for a total of 5 cycles.
Results: 18 rounds
Summary: First two Cycles I went for 4 rounds, next two I went for 3 rounds, and finished it off with 4 rounds. This was tough as hell tonight. I didn’t Rx it, so everything was done as was written. I’m hoping to go for 22 rounds next time. Clean and jerks tomorrow.
CS
P.M. 10 Oct 2013 - Olympic Lifting
Warm-up
Clean
2 X 3 X 135 + 1 jerk
1 X 3 X 145 + 1 jerk
1 X 3 X 155 + 1 jerk
1 X 3 X 165 + 1 jerk
Notes: It was a little awkward since I didn’t know how to fucking jerk, but with some refining, I should be able to get it no problem within the next couple of weeks. I’ve got a broom stick that I can practice with at home.
Clean High Pull
3 X 4 X 175
Front Squat
3 X 6 X 135
Summary: Pretty solid night. Just gotta learn how to jerk and I’ll be good to go. Cleaning isn’t a problem for me. Once I’m able to hammer in technique, I should be able to hit my goal of a 225 clean and jerk by New Year’s.
CS
P.M. 14 Oct 13 - CrossFit WOD
Warm-up
30 Meter Tabata Sprint
20 seconds work/10 seconds rest X 8 rounds
Back Squats
1 X 3 X 135
1 X 3 X 185
1 X 3 X 225
1 X 3 X 275 (add belt)
1 X 3 X 315
Notes: These sets were all done in under 10 minutes. Everything felt good and I enjoyed having some heavy weight on my back again. I probably could’ve gone for 5-8 if I felt like pushing it, but we were only working up to 3’s, so I kept it at that. I also squatted in my Reebok Nanos and they felt pretty awesome. I was able to really sit back and just rocket out of the hole.
WOD
15 Minute AMRAP
3 hand stand push-ups
6 pull-ups
9 knees-to-elbows
Results: 11 rounds + 3 hand stand push-ups
Summary: Great workout tonight. I got some quality back squats in and kicked some ass on the WOD. However, I did tear off most of the calluses on my right hand, so that kinda messed up the end of my WOD. It was also the first time I did hand stand push-ups and butterfly pull-ups and I caught on pretty quick. Looking forward to how I will progress.
CS
I am too lazy to catch up on your progress (I am studying for an exam). How did you do with your juggernaut cycle?
[quote]trivium wrote:
I am too lazy to catch up on your progress (I am studying for an exam). How did you do with your juggernaut cycle?[/quote]
10’s went great. 8’s wave, not so much. I made too big of jumps and it kinda screwed me over. I took a couple of weeks off and starting doing olympic lifting and CrossFIt and I can say that I’m enjoying the two much more than anything in the past.
CS
A.M. 19 Oct 2013 - Hero WOD
Warm-up
WOD - Ledesma
20 Minutes AMRAP
5 hand stand push-ups
10 toes-to-bar
15 medicine ball cleans (20/16)
Results: 11 rounds + 3 medicine ball cleans
Summary: Tough-ass workout, but every Saturday is “Hero Saturday” and rightfully so; gives me a chance to reflect on the kind of training these guys went through.
CS
P.M. 21 Oct 2013 - CrossFit WOD
Warm-up
WOD
4 Rounds for TIme
5 hand stand push-ups
10 chest-to-bar pull-ups
20 burpees
30 kettle bell snatches
100 single-unders
Results: 28:53
Summary: Toughest workout I’ve ever done. The original WOD was with barbell snatches (75), but high-rep olympic lifting is stupid, so I substituted them for kettle bell snatches and I also substituted single-unders since I don’t know how to do double-unders yet. Otherwise, this was hard as hell and really a challenge.
CS
P.M. 25 Oct 2013 - Olympic LIfting
Warm-up
Seated Box Jump From 12" Box
1 X 3 X 30"
1 X 1 X 34"
1 X 1 X 38"
1 X 1 X 42"
1 X 1 X 43.5"
1 X 1 X 45"* Ties PR
Notes: I performed these with little to no momentum. Just straight up from the seated position. This was the second box jump PR of the week; I nailed a 45" standing box jump on Tuesday.
Muscle Snatch/Power Snatch/Behind-the-Neck Snatch-grip Push Press Complex
1 X 2 + 2 + 2 X 65
1 X 2 + 2 + 2 X 75
1 X 2 + 2 + 2 X 85
1 X 2 + 2 + 2 X 95
1 X 2 + 2 + 2 X 105
Notes: The sets eventually got easier as the weight got heavier. I can already see some improvements in my strength because I was able to muscle snatch 105 pretty easily when I was barely able to full snatch 115 a week ago, so my form is definitely coming along.
Hang Power Clean/Front Squat/Push Jerk Complex
1 X 2 + 2 + 2 X 85
1 X 2 + 2 + 2 X 95
1 X 2 + 2 + 2 X 105
1 X 2 + 2 + 2 X 115
1 X 2 + 2 + 2 X 135
Notes: Same story as the snatch complex. I’m finally starting to get the hang of it.
Overhead Press
1 X 5 X 135
1 X 5 X 145
1 X 5 X 165* +10 lb. PR
Summary: This was a great session. I’ve hit 3 PRs this week and training and I’ll hopefully be hitting a couple of more on Sunday when I max out on the snatch and the clean & jerk so we can lay out our numbers for the next cycle, which will be 12 weeks long. I’m hopin got step onto the platform some time next spring and qualify for the 2015 University Games or the 2015 Junior Nationals.
CS
P.M. 27 Oct 2013 - Olympic Lifting
Warm-up
Snatch
1 X 1 X 65
1 X 1 X 75
1 X 1 X 85
1 X 1 X 95
1 X 1 X 105
1 X 1 X 115
1 X 1 X 125
1 X 1 X 135
1 X 0 X 145
Notes: 135 was more of a power snatch lol. I’m still fairly new to the oly lifts, so my form isn’t the greatest. I lost 145 at the back, so I’m pulling it plenty fast, I just have to learn how to stand up with it.
Clean & Jerk
1 X 1 X 145
1 X 1 X 155
1 X 1 X 165
1 X 1 X 175
1 X 1 X 185
1 X 1 X 195
1 X 1 X 205* +10 lb. PR
1 X 1 X 225* +30 lb. PR
Notes: Nailed it. My jerk was terrible, but it’s a work in progress.
CS
LOL nice.
P.M. 29 Oct 2013 - Snatch
Warm-up
Depth Jump to Box Jump from 12"
1 X 3 X 30"
1 X 1 X 34"
1 X 1 X 38"
1 X 1 X 42"
1 X 1 X 44"
1 X 1 X 46"
Snatch
1 X 3 X 65
1 X 3 X 85 (60%)
1 X 3 X 95 (65%)
4 X 3 X 100 (70%)
Notes: I really focused on achieving triple extension at the third pull position and I noticed that the weights felt a lot lighter.
Snatch High Pulls
4 X 3 X 145 (100% of snatch max)
Back Squat
1 X 5 X 135
1 X 1 X 185
5 X 6 X 235 (70%)
Notes: Percentage was based off of my beltless 1RM.
Romanian Deadlifts
3 X 5 X 225
Summary: Awesome session tonight.
CS
wasn’t this a powerlifters log wut
[quote]PlainPat wrote:
wasn’t this a powerlifters log wut[/quote]
Lol used to be. I’m switching to olympic weightlifting and CrossFit for awhile. I still have another 9-10 months before I transfer to a 4-year school where I can do ROTC, so I decided to try something new.
CS
[quote]CSEagles1694 wrote:
I know I have a bunch of other logs out there, but I swear, this will be the last for a while. If you’ve been following me, then you know my training history, but to be kind, I will give a brief recap.
Height: 5’6.5"
Weight: 185 lbs.
Body fat percentage: ~13%
Squat: 385 lbs. X 2
Bench: 310 lbs. X 2
Deadlift: 400 lbs. X 2
I played football for 9 out of my 18 years of life. During my quest to become a better football player, I found the sport of powerlifting, which eventually lead to me training with Ed Coan for a little over a year. During my time with Eddie, I competed once in the USPF and squatted 363, benched 281, and deadlifted 419 raw (just a belt, no knee wraps) at 198 and 17 years old.
As the title may imply, I’m training to become and officer in the U.S. Army. I will be attending The University of North Georgia in the fall on a 4-year Army ROTC Scholarship, which will guarantee active duty if I choose to commission as such. I plan on commissioning as an infantry officer and will accept nothing less than that.
My goals for my APFT are at least a 280 out of 300 possible points. I’m hoping to run a 14:00 2-mile, perform at least 80 push-ups, and at least 80 sit-ups in 2 minutes, all at around 180-185 lbs.
In this log you will hear about my training and the daily life of an ROTC cadet at the top senior military college in the nation. So let’s get started.
CS[/quote]
You actually trained with Ed Coan himself? Wow.
[quote]CSEagles1694 wrote:
[quote]PlainPat wrote:
wasn’t this a powerlifters log wut[/quote]
Lol used to be. I’m switching to olympic weightlifting and CrossFit for awhile. I still have another 9-10 months before I transfer to a 4-year school where I can do ROTC, so I decided to try something new.
CS[/quote]
bleh
[quote]Bee_Brian wrote:
[quote]CSEagles1694 wrote:
I know I have a bunch of other logs out there, but I swear, this will be the last for a while. If you’ve been following me, then you know my training history, but to be kind, I will give a brief recap.
Height: 5’6.5"
Weight: 185 lbs.
Body fat percentage: ~13%
Squat: 385 lbs. X 2
Bench: 310 lbs. X 2
Deadlift: 400 lbs. X 2
I played football for 9 out of my 18 years of life. During my quest to become a better football player, I found the sport of powerlifting, which eventually lead to me training with Ed Coan for a little over a year. During my time with Eddie, I competed once in the USPF and squatted 363, benched 281, and deadlifted 419 raw (just a belt, no knee wraps) at 198 and 17 years old.
As the title may imply, I’m training to become and officer in the U.S. Army. I will be attending The University of North Georgia in the fall on a 4-year Army ROTC Scholarship, which will guarantee active duty if I choose to commission as such. I plan on commissioning as an infantry officer and will accept nothing less than that.
My goals for my APFT are at least a 280 out of 300 possible points. I’m hoping to run a 14:00 2-mile, perform at least 80 push-ups, and at least 80 sit-ups in 2 minutes, all at around 180-185 lbs.
In this log you will hear about my training and the daily life of an ROTC cadet at the top senior military college in the nation. So let’s get started.
CS[/quote]
You actually trained with Ed Coan himself? Wow.[/quote]
