Imti's Workout Log

Mon 7 Sept 09

'Grace'

30 clean and jerks for time (60kg)

7:53

The last time I did Grace I scaled to 50kg at completed it in 7:29. So I'm a little bit happy with today's effort seeing as it was the first time completing it as rx'd. However, I have tonnes of time to shave off because towards the end I was only stringing 1-2 reps together before needing rest. Weak point = overhead.

Sun 6 Sept 09

7 rounds for time of:

7 OH squats (135lbs) 45kg
7 box jumps (60cm)
7 clapping push ups

13:40

Awesome workout! Can't remember the last time I did clapping push ups. They were my weak point today. Extremely happy with my form on the OH squats too. I was training alone so had to place a box beneath me to ensure full RoM. Maintaining good RoM with any squat was previously a problem for me. However, since beginning CF my squat depth has progressively improved. Felt solid in the OH position too, no wobbles through the trunk at all. I was on track to complete all rounds of OH squats unbroken, but I had to drop the load after the 4th rep in the last round. Next time the goal will be to complete all squats and push ups unbroken.

Sat 5 Sept 09

4 rounds:

Max reps bench press (75kg, just over BW)
Max reps deadhang pull up
15 GHD sit ups
250m row

14:20

Total bench press reps = 22
Total pull ups = 27

This one was snuck up and bit on the ass, big time. At the end I literally rolled off the rower into a heap staring at what should have been the ceiling, but instead was a grey film with random spots. However, my total bench press and pull up reps aren't anything to write home about, and I really started dropping time on the rower. So I can definitely improve my score on this one. I'm struggling to determine whether I'm feeling so weak during the workouts because of the fasting or due to some other reason

Did some back squats as part of the warm up to see how my hip was feeling, and it was a bit stiff and sore. I'm glad I chose to have a week off strength lifts. Might need one more session with George Duncan to clear the remaining scar tissue from my hip away.

Thurs 3 Sept 09

'Cindy'

AMRAP 20 minutes:
5 pull ups
10 push ups
15 squats

17 rounds + 5 pull ups

Pretty happy with that. It is close to, if not a PB. If I can do more rounds of the push ups without having to break them up I'll be able to get through 20 rounds. Felt much better today; I had a good sleep and had bigger meals last night and this morning.

Wed 2 Sept 09

Strength:

Push jerk 5 x 3
45, 50, 60, 65

Stopped at 65kg. The feelings of fatigue and weakness were present again today. During the week prior to the beginning of fasting I push pressed 67.5kg, yet 65kg was as good as what I was going to get today with good form.

MetCon:

5 rounds of

5 power cleans (80) 65kg
20 double unders 60 single skips

6:20

I felt laboured and sluggish through the metcon. It should've been sub-5 minutes by quite a bit.

The last few sessions have left me somewhat grumpy. I've been slow and weak. Yes my caloric intake has been cut, but during the first week of fasting I trained at a really good intensity. I might have a brief rest from the strength lifts next week to enhance my recovery, and then I'll bring them in again during the last week of fasting. Gotsta be primed for Fight Gon' Bad

Mon 31 Aug 09

Squat cleans 5 x 3
60, 65, 65, 65, 65

Kept the load low to work on the movement. There just happened to be an undergrad student who is an Oly Lifter standing around when we started and offered some handy tips. I wasn't pulling all the way up so my elbows were flexing too early. Worked on rectifying that and the lift felt a whole lot smoother!

MetCon:

'Tabata Diane'

Tabata dealifts (90kg), rest 1 minute, Tabata HSPU

Deadlift = 38 reps, and HSPU = 15.

The prescribed loads for the DL are 225lbs and 315lbs for amateur and professional football players, respectively. First time doing heavy Tabatas, and I like it. Tabata intervals came about through supramax intervals on a cycle which was shown to be awesome for metabolic conditioning. I think heavy tabatas pose the potential for good strength gains.

For the last 2 intervals of HSPUs I just maintained the hand stand position against the wall because my shoulders were too fried to support me in a flexed position!!

I made a comment about not feeling as physically drained after a CF Football metcon as you would after the traditional longer CF metcons. What I have noticed though is that after a 3 day cycle, the heavier metcons really take their toll on the body. Much needed rest day tomorrow.

Sun 30 Aug 09

Strength:

Deadlift 5 x 3
140, 140, 145, 150(2)

Chin ups 3 x max
10, 5, 5

After hitting 150 for 3 reps deads last week I was hoping to nudge above 150, but it was not to be. I felt tired and a bit weak. On the second rep at 150 my hips came up to early and ended up flexing my spine a bit so decided to quit there. Needless to say I was quite grumpy about that. Just as well Coach Amanda was there to remind me that we can't always be hitting PBs at each session, especially with strength lifts. Strength gains have always been slow for me so I'll gradually move onwards and upwards!

More deadhang chin-ups and pull-ups every week from here on in.

MetCon:

200m run
50 K2E
200m run
40 K2E
200m run
30 K2E
200m run
20 K2E
200m run
10 K2E

Sub'd hanging knee tucks for the K2E, got through in 10:38. Should've been under 10 minutes, my first 200 was waaay too slow

Sat 29 Aug 09

Beginning of week 2.

Strength:

Back squat 3 x 5
70, 90, 95
Felt like I could have gone heavier, but I am moving forward on the cautious side. No hip pain though, so will most definitely be going heavier next time!

HSPU 3 X 5
Head to floor on each rep....yesss!!

MetCon:

15-10-5
Hang power snatch (60kg....yeah right! Went with 35kg and glad that I did. Any heavier and my form would've been shit.)
Box jumps 60cm
Pull ups

6:12

My pull ups aren't feeling too flash hot. I'm subconciously trying to butterfly, and that's messing with my kipping technique. Note to self: practice butterfly pull ups during warm-up/in between strength sets/after metcon, and stick to kipping during metcons, for now

Think I'm going to throw a longer metcon into this week's cycle. The short, heavy metcons are great, but it is most definitely important to regularly do 20-30 minute metcons to really stress the heart and lungs!

Thurs 21 Aug 09

AMRAP 15 minutes:

5 hang power cleans (135lbs), sub'd 45kg
7 pull ups
9 box jumps

12 rounds

Managed to do all of the cleans without dropping the bar. Think I could've gone heavier but would definitely have got through a round or two less. My kipping was a mess today, not a pretty sight

First 5-session cycle of CF Football and during fasting complete. I can definitely push harder so going to attempt to floor myself at each session now.

Wed 26 Aug 09

Strength:
Back squat 5 x 3
50, 60, 70, 75, 80. Stoked, no hip pain at all. Three weeks ago I had intense hip pain during and post workout with that very load.
Strict press 5 x 3
40, 45, 45, 50, 47.5
I'm struggling to get good gains here. Going to include strict pressing once a week.

MetCon:
3 rounds of
500m row
10 DB snatch/arm (19.5kg). Rx'd as 2 pood KB, not sure what that is in kg but the weight I chose was just right. Any heavier and I would've sacrificed alot of time.
12 burpee pull ups

12:58

I haven't rowed in a while, and really felt it. Good time for the first 500m, the other two rounds were shit. Definitely could've been a lot faster.

Also got my eating wrong today. Really struggled to maintain concentration throughout the day and definitely felt more sluggish during the metcon than in previous sessions since fasting started. Bigger portion size at breakfast tomorrow

Mon 21 Aug 09

Strength:

Power cleans 5 x 3
60, 65, 70, 75, 70
Really need someone checking my form with the Oly lifts.

Deadhang pull ups 3 x max
10, 7, 6
Used to be able to 4 sets of 10....too used to doing kipping pull ups!

MetCon:

6 rounds with 30 sec rest between rounds

200m sprint (10 x 20m).....just realised that this was meant to be 100m (5 x 20m)....DOH!!!
15 push ups

1:30, 1:40, 1:50, 2:01, 2:00, 1:59

The shuttle sprints are great, it's been a while since I've challenged deceleration and changing direction. Push ups need work. Looking forward to a rest day!

Sun 23 Aug 09

Strength:

Deadlift 3 x 3
140, 142.5, 150 (PB)

MetCon:

3 rounds of

Complete the following complex 5 times with 135 lbs of:
Power Clean
Thruster
Back Squat
Rack Jerk

Then sprint 300 yards.

Rest 2 minutes between rounds.

2:40, 2:30, 2:36

Sub'd 135lbs with 50kg and 300 yards with 200m (10 x 20m). Good session! As Darren puts it, the sprints sucked the kumara on this one

Sat 22 Aug 09

Day 1 of fasting and of CF Football regime.

Strength:
Back squat 5 x 5
60, 60, 60, 60, 70

Still progressing squat loads very slowly to ensure that my hip rehab continues upwards without any dips. Just tried 70 to see what it would feel like, and no pain. Whereas after hurting my hip, increases in load lead to increased pain.

MetCon:
AMRAP 15mins
3 HSPU
5 Pull ups
7 Knees 2 Elbows

11 rounds + 3 HSPU

I got to the end feeling like I really could've done more. I think I subconsciously held back a bit to judge how I was going to cope with a strength + metcon WoD while fasting. The only fatigue experienced was that of my damn forearms
I intend to push much harder tomorrow, and thereafter!

Thurs 20 Aug 09

Push Press 3 x 3:
50, 60, 67.5

PB, but felt like I could've gone heavier.

'Helen'
9:40

My goal was sub-9. At the end of the last round of swings the time was about 8:40 so I had just about enough time to go under 9 minutes. Started the pull-ups, and my forearms just gave in....what the F&#%!!! Dissatisfied

That was my last day time session before our fasting month (Ramadaan) begins. Due to time constraints I'm only going to manage 4 sessions a week. I'm going to strictly follow CF Football for this month with the goal of increasing my CF Total score.

Tues 18 Aug 09

I'm a big ball of DOMS today. Best remedy for that is the foam roller, followed by exercise

Hip rehab:
Hip mobility drills
Back squat 3 x 8
30, 40, 60.....and no pain

Have sorted some stannce and technique issues out, and it seems like the rehab process is progressing along steadily!

MetCon:

Skip 4 mins
Sit-ups 2 mins
Skip 3 mins
Sit-ups 1.5 mins
Skip 2 mins
Sit-ups 1 min

The skipping times were meant to be half what I did, but doing double-unders. I just can't seem to get the double-under sorted. That will teach me from shying away from the skipping rope as a kid.