Wendler cycle 2 week 4 Press
Press 65 4x5, 82.5x5, 100x5 Deload
Power clean 80x4x5, 100x5, 120x5 Deload
Ready to start cycle 3 next week. The weights are almost in my "Heavy" range.
Friday, February 15, 2013
Thursday, February 14, 2013
Workout log Feb 14, 2013
Wendler cycle 2 week 4 Deadlift
Deadlift 155x4x5, 192.5x5, 230x5 Deload
Warm temperature today (-1C) perfect opportunity to do a running WOD. I remember how good I felt after running. It's difficult to express the feeling. You feel like your lungs and blood were cleaned from all the crap that was stuck inside. So I decided to do the
3RFT
800m
2min rest
When I was training on main site exclusively and weighting 185, I used to run at least the first two 800 under 3 min. in the 2:55-3:00 range.
Today at 194 my times where 3:15, 4:00 and 3:55. First run was acceptable but I crashed on the other two. Still a long way from my pre CFFB performance. I must add that I am not yet 100% fully recovered from the bug that attacked my throat last week.
For those who think that they can maintain high level of conditionning on CFFB alone, from personnal experience I can tell you that it won't happen. It's a great program for building strength and explosion while keeping an acceptable level of conditionning, but it won't keep you at a below 20 min 5k, or with the metabolic engine to seriously compete in crossfit competition.
And that is fine, because nowhere John W. claims that it will. His program does exactly what it says, build power athlete. Which brings us back to "what are your goal? Choose a program accordingly".
Deadlift 155x4x5, 192.5x5, 230x5 Deload
Warm temperature today (-1C) perfect opportunity to do a running WOD. I remember how good I felt after running. It's difficult to express the feeling. You feel like your lungs and blood were cleaned from all the crap that was stuck inside. So I decided to do the
3RFT
800m
2min rest
When I was training on main site exclusively and weighting 185, I used to run at least the first two 800 under 3 min. in the 2:55-3:00 range.
Today at 194 my times where 3:15, 4:00 and 3:55. First run was acceptable but I crashed on the other two. Still a long way from my pre CFFB performance. I must add that I am not yet 100% fully recovered from the bug that attacked my throat last week.
For those who think that they can maintain high level of conditionning on CFFB alone, from personnal experience I can tell you that it won't happen. It's a great program for building strength and explosion while keeping an acceptable level of conditionning, but it won't keep you at a below 20 min 5k, or with the metabolic engine to seriously compete in crossfit competition.
And that is fine, because nowhere John W. claims that it will. His program does exactly what it says, build power athlete. Which brings us back to "what are your goal? Choose a program accordingly".
Tuesday, February 12, 2013
Workout log Feb 12, 2013
Wendler cycle 2, week 4 (Deload) Bench
Bench 95x4x5, 120x5, 143x5
Pull up 5,5,5
Wow, I don't even feel like I trained today. I am enjoying that deload week. I have a feeling that they will be more and more appreciated as time goes by.
Bench 95x4x5, 120x5, 143x5
Pull up 5,5,5
Wow, I don't even feel like I trained today. I am enjoying that deload week. I have a feeling that they will be more and more appreciated as time goes by.
Monday, February 11, 2013
Workout Log Feb 11, 2013
Saturday Feb 9, 2013
Crossfit main site WOD
2rnd for time
100 Double under
50 shoulder to overhead 95#
25 toe to the bar
25:30
Conditionning is still way off.
On Sunday coached my son's handball team at a elementary school provincial tournament. The team was a notch above all the other and easily won the tournament. If I have time I will write a little something on my experience at the tournament.
Wendler cycle 2, Deload week squat
squat 153.5x4x5, 192.5x5, 230x5
then for time
100 SDHP 45#
50 thruster 45#
30 pull up
in 8: 08
not too bad, but I still don't feel like the workout is flowing. Lungs are still the limiting factors. I have to frequently stop to catch my breath.
Crossfit main site WOD
2rnd for time
100 Double under
50 shoulder to overhead 95#
25 toe to the bar
25:30
Conditionning is still way off.
On Sunday coached my son's handball team at a elementary school provincial tournament. The team was a notch above all the other and easily won the tournament. If I have time I will write a little something on my experience at the tournament.
Wendler cycle 2, Deload week squat
squat 153.5x4x5, 192.5x5, 230x5
then for time
100 SDHP 45#
50 thruster 45#
30 pull up
in 8: 08
not too bad, but I still don't feel like the workout is flowing. Lungs are still the limiting factors. I have to frequently stop to catch my breath.
Friday, February 8, 2013
Workout log February 8, 2013
Wendler cycle 2 week 3 Press
Sore throat is slowly getting better, but still preventing me from eating and sleeping as much as I need. I weighted 192 this morning, still loosing weight and probably a little strength. Looking more and more like an underfed male underwear model.
Press 65x5, 85x5, 100x3, 125 x5, 141x3, 157.5x2 almost 3 but just felt dizzy and couldn't finish the lift
Power clean 95x3, 100x5, 120x3, 150x5, 170x3, 190x5
finished with 82.5 Press 5x10
Next week is deload week, I will take advantage of the rest to get rid of that crap that has been slowing me all week.
Sore throat is slowly getting better, but still preventing me from eating and sleeping as much as I need. I weighted 192 this morning, still loosing weight and probably a little strength. Looking more and more like an underfed male underwear model.
Press 65x5, 85x5, 100x3, 125 x5, 141x3, 157.5x2 almost 3 but just felt dizzy and couldn't finish the lift
Power clean 95x3, 100x5, 120x3, 150x5, 170x3, 190x5
finished with 82.5 Press 5x10
Next week is deload week, I will take advantage of the rest to get rid of that crap that has been slowing me all week.
Thursday, February 7, 2013
Workout Log Feb 7, 2013
Wendler cycle 2 week 3 deadlift
Still haven't fully recovered from the sore throat and number 3 (15 months) started a cold and kept waking up all night. I woke up every hour or two during the night so rest is still very bad. I also think that food intake is sub par because of the pain every time I swallow something.
But I feel physically stronger this morning. Ok I gave enough reasons on why my performance was average this morning :), let's get the results
DL
155x5, 192.5x5, 230x3, 287.5x5, 326x3, 365x4
192.5 5x10
Then I was completly washed but went ahead with the following WOD
20 front squat at 205# (that was tough after the deadlift)
30 box jump 26" (started with around 30" but my legs just couldn't take it anymore)
40 KB swing 55#
50 45# thruster (was supposed to be wall ball but at -20C this morning didn't felt like opening the garage door to do my wall ball)
Took long break and all reps where broken in multiple smaller sets. 14:10. Not sure doing a WOD after the Wendler DL is a great idea. Heavy volume of DL sucks everything out. I weighted myself after the workout and was at 192#. I beleive it is mostly water, since I sweated a lot during the workout.
One final comment, I recommand knee wrap for those like me that have aging knees. Ever since I started using them my knees feel much better. Some say they can help you lift more because of the elastic effect they create around the knee. Personally I don't really care, I lift in my basement to stay in shape and lift heavier. As long as my lift keep increasing and my knees don't hurt, I am happy. In the grand scheme of thing what does it really change if I squat 420 with wrap vs 415 without. Anyway if things goes well I will be squating 420 without wrap next month anyway :).
Still haven't fully recovered from the sore throat and number 3 (15 months) started a cold and kept waking up all night. I woke up every hour or two during the night so rest is still very bad. I also think that food intake is sub par because of the pain every time I swallow something.
But I feel physically stronger this morning. Ok I gave enough reasons on why my performance was average this morning :), let's get the results
DL
155x5, 192.5x5, 230x3, 287.5x5, 326x3, 365x4
192.5 5x10
Then I was completly washed but went ahead with the following WOD
20 front squat at 205# (that was tough after the deadlift)
30 box jump 26" (started with around 30" but my legs just couldn't take it anymore)
40 KB swing 55#
50 45# thruster (was supposed to be wall ball but at -20C this morning didn't felt like opening the garage door to do my wall ball)
Took long break and all reps where broken in multiple smaller sets. 14:10. Not sure doing a WOD after the Wendler DL is a great idea. Heavy volume of DL sucks everything out. I weighted myself after the workout and was at 192#. I beleive it is mostly water, since I sweated a lot during the workout.
One final comment, I recommand knee wrap for those like me that have aging knees. Ever since I started using them my knees feel much better. Some say they can help you lift more because of the elastic effect they create around the knee. Personally I don't really care, I lift in my basement to stay in shape and lift heavier. As long as my lift keep increasing and my knees don't hurt, I am happy. In the grand scheme of thing what does it really change if I squat 420 with wrap vs 415 without. Anyway if things goes well I will be squating 420 without wrap next month anyway :).
Tuesday, February 5, 2013
Workout log Feb 5, 2013
Wendler cycle 2 week 3 bench
Bench
95x5, 120x5, 145x3, 177.5x5, 202.5x3, 226x3
Weighted pullup
bwx3, bwx3, bwx3, bw+20x5, bw+47.5x3, bw+75 x3
Bench 5x10 at 120
Throath is horribly hurting, swallowing food is extremely painful. Since Sunday night, it's hard to get the proper food intake. I probably got a strep throat. It is also affecting my sleep as the pain wake me up every hour or so. Not the best conditions to follow a strength program right now.
Bench
95x5, 120x5, 145x3, 177.5x5, 202.5x3, 226x3
Weighted pullup
bwx3, bwx3, bwx3, bw+20x5, bw+47.5x3, bw+75 x3
Bench 5x10 at 120
Throath is horribly hurting, swallowing food is extremely painful. Since Sunday night, it's hard to get the proper food intake. I probably got a strep throat. It is also affecting my sleep as the pain wake me up every hour or so. Not the best conditions to follow a strength program right now.
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