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Post by Baph on Jul 26, 2017 23:59:13 GMT -5
I'm really happy with this new bench press set-up. Moving to Weds instead of Mon leaves me much more rested and ready, and my bar speed was great tonight with a very smooth single at 370, then 22 reps at 225. The goal was 23 but this 225 rep max stress may be plateauing. My plan is to bump it up to 275 rep test after next week.
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Post by Baph on Jul 27, 2017 0:46:17 GMT -5
Quick look ahead to get myself organized:
Thursday - Press 2x5 @ 185 Snatch to 100kgs
Saturday - Squat 2x5 @ 405 Front Squat 1x3 @ 325 Bench 3x5 @ 330 Dead 1x5 @ 515
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Post by Baph on Jul 29, 2017 19:42:47 GMT -5
Saturday nailed everything but the front squat, and honestly I just forgot about it.
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Post by Baph on Jul 30, 2017 23:25:49 GMT -5
Preview of upcoming week:
Monday will rest and mobilize. Getting some tight shit that needs to be dealt with.
Tuesday I'll try to CnJ up to around 120 kgs. Squat is creeping back up into respectable territory with what will be 525 for 2x5.
Wednesday will bench 375 for a double, so that's moderately sexy, and reintroduce the bent row after a 4-week hiatus due to some back strain it was aggrivating.
Thursday snatch is up to 105 kgs, and press is quietly up to 195 for 2x5.
Just been chipping away and we're starting to get somewhere.
Saturday is 415x5 squat, 340 for a 2x5 bench, and 525 x 5 dead
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Post by Baph on Aug 1, 2017 23:42:04 GMT -5
Mixed day.
Clean and jerk felt . . . ok, but got distracted and shit, ended up getting cold, shut it down at 110 kgs, 9 kgs short of the target weight. Not overly thrilled with this.
Squat was solid with a 2x5 at 525.
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Post by Baph on Aug 2, 2017 22:32:08 GMT -5
Strong bench day. 375x2 then 225x24. I *think* both of those are rep PRs. And let me tell you something: the 375 could have gone for at LEAST another rep. Bench is really coming together. I made a few small tweaks to my position and I'm staying tighter, uninjured, and progressing smoothly. I will hit 400 in a matter of weeks, zero doubt.
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Post by Baph on Aug 6, 2017 0:04:10 GMT -5
Snatch and press on Thursday was a complete disaster. Going to move press to Monday. Snatch I've got to start doing some better prep/recovery for. Worst training day in a month.
Turn right around Saturday and crush everything.
Squat 415 for 2x5 pretty smooth. Bench 340 for 2x5. Dead 525 for an easy 5.
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Post by MMAJim on Aug 8, 2017 12:59:21 GMT -5
Are you amused or entertained by the Crossfit games that are now televised. I happened to catch a couple of events here and there on TV. Some sort of Reebok championship was just in Madison, WI.
I'll watch Spartan races, marathons, Tour de France, you name it team sports, golf, motorsports, poker, bowling but Crossfit competitions still seem perilously close to just watching someone workout vigorously. I understand that there is some strategy over the course of a 4 day event, and I certainly respect them as highly conditioned athletes.. its just, just, just not quite there for me.
I mean your workouts are basically there. Mix in turbo jump rope and a shoulder jarring rings routine and you got it.
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Post by Baph on Aug 9, 2017 0:38:27 GMT -5
Yes, but as something of an insider I think I'm able to appreciate some aspects of the competition and more so the competitors that the avg viewer isn't seeing. People immersed in crossfit train for and compete in fairly similar competition on a local and regional level year round, and this is the equivalent of the superbowl for us. We see which gyms and trainers are taking athletes to the big show and who is falling off. Which types of athletes are able to achieve and maintain dominance against an international filed of challengers. We get to identify trends and developments in the sport as a whole that may directly inform the way we program and plan for future competitions. For example, both the male and female overall winners this year were national and international level (olympian) weightlifting competitors. That's pretty significant for me especially since that is our specialty.
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Post by Baph on Aug 9, 2017 0:42:09 GMT -5
Pretty killer Tuesday. Feel like I'm finding the groove again.
Clean and jerk up to 120 kgs. Squat 3x5 @ 530.
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Post by MMAJim on Aug 9, 2017 8:43:35 GMT -5
Yes, but as something of an insider I think I'm able to appreciate some aspects of the competition and more so the competitors that the avg viewer isn't seeing. People immersed in crossfit train for and compete in fairly similar competition on a local and regional level year round, and this is the equivalent of the superbowl for us. We see which gyms and trainers are taking athletes to the big show and who is falling off. Which types of athletes are able to achieve and maintain dominance against an international filed of challengers. We get to identify trends and developments in the sport as a whole that may directly inform the way we program and plan for future competitions. For example, both the male and female overall winners this year were national and international level (olympian) weightlifting competitors. That's pretty significant for me especially since that is our specialty. I was modestly surprised by people dropping the bar every rep on power snatches. At first I thought everyone did it, every time, so I assumed there must be some advantage (other than brief rest). Then I did see some rep 2 and sometimes 3 without dropping the bar. The sheer volume of the whole workout is something I haven't experienced, but as far as competition and even rest factor it would seem to be efficient to go down with the bar and rest on the bottom if necessary. I always stayed with the bar until the final rep on power snatch or cleans (admittedly in an entirely different format and max reps probably 12 for warmups). Am I just underestimating the rest/relief of the 1.5 seconds between the drop and pick-up for next rep?
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Post by Baph on Aug 9, 2017 22:35:19 GMT -5
No, but you may be wildly underestimating the cumulative toll of 13 workouts in 4 days including open water swims, distance runs, multiple heavy barbell complexes, obstacle courses, cycle courses, strongman events with yokes and standbags, etc. Learning how to live and die at 85% is how you survive this bloodbath. Doing one of these as a standalone is a completely different endeavor. It's highly likely that by day 4 we're seeing people hiding injuries, torn callouses, swollen joints, pulled muscles, monster headaches from dehydration and stress, brutal soreness, stiffness, cramps, inflammation, and god knows what else. You're going balls to the wall 3-4 times a day for 4 days straight.
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Post by Baph on Aug 9, 2017 22:35:52 GMT -5
Pretty monster bench day for me.
380 x 2 for a lifetime 2RM PR, then 275 x 15 for a lifetime 15RM PR.
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Post by Baph on Aug 9, 2017 22:47:32 GMT -5
A great test anyone can do is to try one of the CF Games workouts. That's really one of the more fun/unique things about CF as a sport . . . you can go do it, exactly as they did it, tomorrow, and see how you stack up. In no other pro sport (save olympic sports like weightlifting and track and field) can you compare apples to apples like this. I've included a couple of times for reference.
RUN SWIM RUN
Run 1.5 miles Swim 500 meters in cold Wisconsin lake water Run 1.5 miles
Fraser finished in 29:40
AMANDA .45
13-11-9-7-5 reps for time of: Muscle-ups Squat Snatches
M 135 lb.
Fraser finished in 8:17
TRIPLE-G CHIPPER
100 pull-ups 80 GHD sit-ups 60 one-legged squats, alternating 40-cal. row 20 dumbbell push presses
M 100-lb. dumbbells
Fraser finished in 10:46
MUSCLE-UP CLEAN LADDER
8 rounds for time of: 4 bar muscle-ups 2 cleans, ascending weight
M 225-245-265-285-305-320-335-350 lb.
Fraser finished in 7:40
HEAVY 17.5
10 rounds: 9 thrusters 35 double-unders
M 125 lb
Frasher finished in 8:24
1RM SNATCH
1-rep-max snatch
Multiple guys hitting 285-305#
FIBONACCI FINAL
Men 5-8-13 reps of: Deficit Handstand push-ups Twin 203-lb. kettlebell deadlifts
Then, twin 53-lb. KB OH lunge 89 ft. to finish line
Fraser finished in 6 min.
I left off the cycle course, obstacle course, and some of the workouts that require special equipment like rope climbs, ski ergs, and strongman gear. But you can see the times and scores of all the athletes on these exact movements and go compare yourself to them, apples to apples. Then imagine doing all of this plus 3-4 more nasty ones in a 4 day period for a $250,000 winner take all championship that probably doubles or triples with the sponsorships and seminar circuit that'll come along with it.
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Post by MMAJim on Aug 10, 2017 11:25:27 GMT -5
I really should have prefaced my comments a little more clearly as a reflection on it as a 'spectator sport'. I do believe 100% that they are doing amazing athletic feats of strength and endurance. I'm just not sure if I can fully buy in on all events. I would have liked to have seen the run/swim/run event.
Triple G Chipper My time - 11 days
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Post by Baph on Aug 10, 2017 23:13:26 GMT -5
I have been highly critical of some of the programming. The Games director Dave Castro is petty out there and I am not a fan of his in general. For example, in the workouts I listed above you can see a few issues already:
Muscle-ups and snatches both occur twice in a 4-day period. The total volume of squats (as derivatives of other movements -- thrusters, overhead squats, etc) is astronomical. The cyclocross course was not well thought out or tested. The banger event is ridiculous and I hate it. In years past they've driven a steak into the ground with sledge hammers for time and done softball throws for distance. Some fairly questionable shit goes on.
The Games are phenomenal in spite of Castro, not because of him.
But yes, beyond that, which is 100% valid, being immersed in this world and training athletes to compete in crossfit, it gives you a whole new level of appreciation for what these guys are doing. The sheer volume of work output is nearly inconceivable. Combined with the versatility and power on display with some highly polished gymnastic skill, it's some fairly incredible shit. It's kind of that UFC mentality (being a brown belt in every discipline).
Snatch 300 lbs, run a 5K in 17 min, walk on your hands for 90', open water swim for distance, effortlessly bang out hundreds of reps on skill movements like ring muscle-ups and overhead lunges and handstand push-ups, then turn around and clean 350# for a double.
Jesus.
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Post by sooner2 on Aug 11, 2017 8:12:52 GMT -5
Just watched the vid of the cyclocross course. One small log pyramid that could be rolled over and one set of barriers that required dismount. Dude in the clip was pretty smooth in his dismount . He rode a mountain bike.
Otherwise a pancake flat course with wide sweeping corners and several hairpins. No step run ups from what I saw . No sand pits
Very much what we would call a "power pedal flat criterium on grass" type course. This course seemed appropriate for a cross games, I would think. It would test the power and strength of the athletes' legs; as well as cardio. Not their pure cyclocross skills.
Did all the guys ride mountain bikes in the event? Because on that kind of a course, a cyclocross bike could provide a huge advantage in pure speed.
And how did they score the cyclocross section? Was it a timed event? Or was it an event where they got points for finishing 1/2/3/4/5?
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Post by Baph on Aug 11, 2017 23:52:32 GMT -5
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Post by sooner2 on Aug 12, 2017 13:58:50 GMT -5
I see. Thanks for the link. Seven cycles are indeed beautifully crafted bikes. Got to ride one of their Ti mountain bikes several years ago in New Mexico
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Post by Baph on Aug 12, 2017 18:58:07 GMT -5
They are NOT cheap!!!! Yikes.
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Post by Baph on Aug 12, 2017 19:08:31 GMT -5
Really solid Sat for me. Probably the best in several months.
Squat 425 for 2x5 with great control and smoothness. Bench 345 for 3x4 with the same level of control. Dead 535 for 1x5 smooth as silk.
Great day. Could have done everything for another couple reps. No breakdowns in technique or tempo. Just almost perfect.
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Post by Baph on Aug 16, 2017 21:35:44 GMT -5
Weird couple of days.
Tues cnj up to 125 kgs. Really liked em all except the last one. Squat 535 for 2x5 fairly solid, but liked last week's better.
Weds had a root canal then benched 385x3, then 285x12.
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Post by Baph on Aug 19, 2017 18:45:21 GMT -5
Thursday snatched up to 100kgs and mostly happy with the movement. Getting smoother, faster, and deeper, just like I did with your mom.
Saturday was outstanding. Squat 435 for 2x5, beltless. Bench 350 for 3x4. Dead 545 for 1x5.
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Post by Baph on Sept 10, 2017 17:33:57 GMT -5
Been busy with prepping for a move. Haven't posted in a while. No real changes. Head down. Grinding away. Same old story.
Preview of the upcoming week:
Monday - Press 4x2 @ 225# Chin to Failure x 3
Tuesday - Clean and Jerk up to 130 kgs Squat 2x5 @ 555
Wednesday - Bench ramping 5s up to 360 Bent Row 3x5 @ 235
Thursday - Overhead Squat ramping 2s up to 100kg
Friday - Rest
Saturday - Squat 3x5 @ 455 Bench 1x2 @ 405 Dead Lift 1x5 @ 585
Sunday - Rest
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Post by Baph on Sept 16, 2017 18:53:42 GMT -5
Excellent week. Except for the clean and jerk we hit everything to a tee.
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Post by vegeta420z on Sept 16, 2017 21:31:54 GMT -5
Are you amused or entertained by the Crossfit games that are now televised. I happened to catch a couple of events here and there on TV. Some sort of Reebok championship was just in Madison, WI. I'll watch Spartan races, marathons, Tour de France, you name it team sports, golf, motorsports, poker, bowling but Crossfit competitions still seem perilously close to just watching someone workout vigorously. I understand that there is some strategy over the course of a 4 day event, and I certainly respect them as highly conditioned athletes.. its just, just, just not quite there for me. I mean your workouts are basically there. Mix in turbo jump rope and a shoulder jarring rings routine and you got it. I really enjoy watching the games. you kind of have to watch all the way through to really appreciate it. usually day one has some crazy Triathlon. Most athletes after a tri take a few days to recover these guys and gals jump right into another three days of insane workouts. And they are usually not told what the work outs will be until right before they do them so there is a definite pacing and strategy to how hard to go in each work out how many points you need to stay on top etc. it is really pretty entertaining when you get into it. I'm sure some people think boxing is nothing more then just punching, football is nothing more then running the ball from one side of the field to the other, but once you dive in deeper you see there is alot more to it. I equate watching this to watching worlds strongest man, alot of serious athletes doing some amazing athletic feats with some strategy thats not immediately obvious at times. From reading your other posts i think you would enjoy participating in cross fit. Most crossfit gyms offer some sort of free class or classes to check them out. Here in Eugene there are a few classes that are free every week to non members. I like the mario cart work outs you should check one out and then try watching the games all the way through will likely change your perception of it. Or maybe not it's not for everybody but i enjoy watching and participating Oh yeah and the womens comp have a couple hotties (maybe not if you are intimidated by really fit women, by i dig these three) Julie Foucher Camille Leblanc-Bazinet annie thorisdottir
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Post by MMAJim on Sept 18, 2017 9:39:41 GMT -5
Forgive my lack of spelling attempts, but aren't there two quite interesting sisters that also compete and contend?
In any case, another guy in the office does do CrossFit and I have been rumored to try it out one of these months. After a bit of a rest from running after 10/1 I may consider it. Right now my body is barking a little bit. I do think I am going to re-retire from basketball even though I'm in better shape than I have been in the last 15 years or so. We'll see, I may yet just become a fan. I mean, I sort of am already. I watched more than 99% of the population already.
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Post by Baph on Sept 18, 2017 17:04:29 GMT -5
I don't know of any sisters.
CrossFit as a sport is pretty difficult to understand until you've really gotten your feet wet and tried some of this stuff.
"They're just working out really hard."
Well, sure, but they're working out really hard right next to 40 other world class athletes and the winner gets $1 million. I mean, hey, isn't track just running really hard? Yes, right next to the fastest people in the world and the winner gets a medal.
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Post by Baph on Oct 1, 2017 0:01:58 GMT -5
Update:
Been progressing really well. Hit a lifetime 3RM on bench about a week ago at 405.
Got a slight pectoral strain a few days later doing volume work at 360. Took a week off and hit 405 x 1 again today. Will return to lighter volume work on Weds.
Squat is going well on volume days, but trying to turn Sat into a heavy x 3 is just NOT happening.
Dead lift just hit a lifetime 5RM at 605 today. Really happy with that.
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Post by Baph on Nov 13, 2017 12:42:00 GMT -5
Been out for a while but training hasn't skipped a beat.
Bench 405x3 Squat 605x5, and 640x3 Dead 660x3 Press 275x2
Nearing the end of a 16 week training cycle, about to attempt some 1RMs, and we're in PR territory for everything. Body weight is up to a lifetime high of 270 as well.
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