POW's CrossFit Log
A little history:
I've done some variation of a split routine on and off through undergrad/law school, but have always been a captain upper body, almost always ignoring leg day. The very few times I did squat, I did them in the Smith Machine, and although I don't remember what my form looked like, I'm sure it was awful.
After law school, my first job was an absolute high stress grind, frequently working 12+ hour days on a regular basis. I ate like ****, was very inconsistent with my workouts, and ballooned up to 250 lbs.
About a year and a half ago, with a wedding approaching, I started cleaning up my diet, getting back to the gym, and running. In March 2012, I got down to 225 lbs., stagnated, and decided to start CF. I dropped another 20 lbs since then, have gotten a lot stronger (couldn't front squat 135 lbs last March), and now am hoping to continue to gain strength, albeit at a slower pace.
Stats:
I'm 29, 6'1, currently fluctuating between 200 - 210, guesstimate I'm somewhere between 15-17% bf. Got it tested with that impedance machine at a gym back in August, where a guy entered my stats and stuck an electric thing on my arm. Guy told me I was at 16%, although I was a couple lbs heavier back then and have no idea how accurate that machine is in any event.
1RMs:
HBBS -?? (LBBS is ~250 and only recently switched over to high bar, so I haven't tested yet and don't have any idea although I'd venture to guess it's anywhere between 225 - 240)
DL - 365
Strict Press - 130
Push Press - 165
Front Squat - 205
C&J - 170
Full Snatch - 155
OHS - 175
2013 Goals:
Drop 10-15 lbs of fat
300 lb HBBS
400 lb DL
200 lb C&J
185 lb snatch
Strength goals are going to be challenging as I am stuck with the programming at my gym, which is metcon-centric, with 5x5 type strength work sprinkled in maybe once every 4-5 days or so, and I only have access to open gym on Sundays and oly classes Saturdays. I don't want to switch to a globo-gym because I like having access to bumpers, platforms, and ropes for climbing, so it is what it is. Plus, the people are cool, the workouts are usually pretty fun, and group classes keep me much more motivated than if I were lifting on my own.
2/16: Oly work
High Bar Back Squat:
45x5
135x5
165x5
185x5
185x5
185x5
190x5
Hang Squat Snatch (from the thigh):
75x3
75x3
95x3
115x3
120x3
120x3
120x3
Snatch Grip DL: (these were weird, but were helpful in thinking about proper body positioning for the 1st and 2nd pull)
135x3
135x3
135x3
150x3
150x3
OHS: (was going to do these from the rack, but nobody else was using the rack, so I said screw it and just snatched the first rep each set)
125x3
125x3
135x3
135x3 (failed 3rd rep - bar was too far forward on the way up and I had to dump it)
135x3
12/7/24
Y raises: 30x10, 10, 8, 8, 7, 20x8
Overhead rope extension: 70x22, 14, 12, 11
Straight bar pushdown: 90x15, 14, 12, 12
Incline treadmill: 18 minutes at 12% / 2.7 mph
12/9/24
Chest supported t-bar row: 135x14, 11, 8, 115x11, 11
EZ bar preacher curl: 60x12, 12, 12, 8, 9
V handle pulldown: 150x12, 10, 7, 120x13
Flexion cable row: 105x20, 14, 14
Elliptical: 32 minutes
First time doing flexion rows. They were ok.
12/10/24
Cable lateral raises: 30x16, 15, 14, 11, 12
Reverse flies: 25x10, 10, 9, 8
Overhead rope extension: 75x16, 14, 10, 8
Straight bar pushdown: 4x11x95
Calves: 135x20, 18, 15, 18, 16, 13, 18, 14, 13
Elliptical 25 minutes
Tried doing lateral raises with a cuff today. I liked it. Shoulder feeling better but not 100% yet.
12/11/24
Prone leg curls: 110x15, 12, 10, 10
Adductors: 55x30, 75x30, 20, 20
Abductors: 55x30, 75x25, 20, 20
BSS: 2x8x150
Leg extensions: 145x16, 14, 12, 11, 11
Ab wheel: 20, 10, 7
Incline treadmill: 26 minutes @ 12% / 2.6 mph
20 on my first set of ab wheels. This is quite possibly a new world record for me.
In other news, I'm enjoying only training legs every five days or so. I probably should go back to incorporating hack squats or Smith machine squats now that my hip is feeling better, but I'm enjoying focusing on split squats instead. I suppose this level of quad volume isn't going to make my legs grow, but I can't say that I care. I just want to avoid obvious aesthetic imbalances and any imbalances that could lead to injury. I think this routine probably ticks both those boxes, so I'll carry on until I get bored and want to switch things up.
12/12/24
Lat pulldown: 150x14, 10, 8, 8
EZ bar preacher curl: 60x20, 15, 13, 13, 13
Chest supported t-bar row: 150x10, 7, 135x8, 8
Lat prayers: 100x16, 13, 12, 10
Elliptical 30 minutes
12/13/24
Cable lateral raises: 35x15, 12, 10, 10
Cable flies: 55x20
Y raises: 25x13, 9, 9
Overhead rope extension: 77.5x17, 9, 9, 9
Straight bar pushdown: 100x12, 10, 10, 10
Reverse pec deck: 60x10, 12, 12, 12
Incline treadmill: 32 minutes @ 12% / 2.6 mph
Cuffed lateral raises feel pretty good.
I'm sticking with them.
Tried one set of cable flies which felt ok. Was going to do a second set and felt an uncomfortable click in the right shoulder at the start and decided best not to push things as the shoulder feels much better but still not 100%.
Triceps and reverse flies sets were all done on 60 seconds rest.
