[chief]

Franz, how many times a week should you train plyos? From what I've read, they place a lot of stress on your muscles so I was thinking only once or twice a week but just wondering what your opinion was?

I suppose you could train using ladders and hurdles more often but not with boxes?

Anyway, you're training sounds good, I must get a look at those books

[Franz29]

I will limit plyo work to twice per week but do agility work on ladders 3-4 times. I find along with the CrossFit workouts this is plenty.

[Franz29]

WOD: For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Date Posted: 8/11/08
Date completed: 8/15/08
As RX'd: Y
Result: 22:36

Notes
Not as bad as I thought, and all as RX'd. GHD stuff was in the top floor machines room, thrusters and pull-ups in the second floor gym so some shuttling about. Only major issue was some idiot unloading my bar so he could do bent over rows prior to the last set of thrusters, despite the fact that there were plenty of other unused bars and I had draped my workout towel over the bar to signify it was in use. Oh well, just reminded me why I usually work out at 7am rather than 4pm. The gym gets crowded with your typical bodybuilders in the afternoon, all using the bench press and the smith machine for squats. Did get some funny looks when doing the thrusters, and I know at least one guy was itching to tell me I was doing the pull-ups incorrectly because I was kipping.

Oh, one thing made me laugh; saw a guy using the Smith for deadlifts. He had all of about 60 Kilos on there so I can see why he needed the safety . Funniest part was, he would pull up to thigh high then lean back as if he was putting any more pull on the bar. Oh well, never ceases to amaze me what people do in the gym, and I guess they think the same of me after the thrusters and the pull-ups. Just another reason I keep to myself.

Rest day Sat, and today I have been sick so no workout. It is supposed to be another CFT, but I may swap it for something that won't bother the hamstrings. Actually, tomorrow I am working on Muscle-Ups in the evening with Chet so that will probably be my second workout. Just in time too, having seen the WOD posted on the main site today!

Oh, and no pain from the hamstrings from the GHD work so that is encouraging. I can still feel them being tight, but I have started the relax into stretching in the evenings and it seems to be helping. Still being careful with it and I will probably skip sprint work this week and concentrate on footwork instead so it doesn't affect the results of this little test I am running right here.

[Franz29]

WOD: Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Date Posted: 8/14/08
Date completed: 8/18/08
As RX'd: N
Sub: Tuck Jumps
Result: 18:24

Notes
Realllllllllly felt Saturday's GHD sit-ups today when doing even more! Had to break up the GHD sit-ups, I was working on sets of 10-15, catch a breath, let the burn subside then go again. I didn't come off the machine and tried to keep the breaths as short as possible. Strangely the hip extensions didn't hurt half as bad as the sit-ups, I could do those in sets of 25-30 per round.

I did do some work on double unders. I can do 1 at a time, but can't string more together. My skipping in general is pretty poor, so something else to throw into the mix of skills to practise.

[Franz29]

WOD: For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Date Posted: 8/15/08
Date completed: 8/19/08
As RX'd: Y
Result: 37:20

Notes
Ouch, that's about all I can say right now! Spent some time up with Chet last night working on the muscle up and made good progress, I got a couple, but then seemed to lose it again. Chet noticed my elbows flare out on the pull phase, causing me problems in the transition so we spent a long time working on that, trying to erase the muscle memory of the bad form with the correct style.

Because of this I did ring pull-ups instead of bar version, ignoring the "for time" part and aiming for a good pull with elbows in throughout the reps. The dips were good, and on the 30 set I even managed to figure out the kip for them which had always eluded me in the past. Had to break them down into sets, but aimed for 10 each go from the 30 on down, more if I could manage it. The 50 and 40 sets were just do as many as possible, reset then go again.

Anyway, I know I said I was ignoring the time, but hey, I'm a CrossFitter, I always have the stopwatch running Finished in 36:20. Not a fast time by any means, but I am more than happy with the pull work done today (although the blisters and ripped skin on my wrists from the false grip isn't so happy ).

Krav Maga tonight; another 90 minutes of prep work for the grading at the end of September. Rest day tomorrow so no WOD, but I will have kickboxing in the evening so I will get some activity in.

[Franz29]

Rest Day yesterday so no WOD. Did go kickboxing and worked up a good sweat. The instructor has us doing all sorts of cardio work at the end for 20 minutes or so; for some of the class I'll bet it's the only exercise they get all week. You should see their poor efforts at a push-up or a sit-up, and they all die on burpees, and these don't have the push-up in, it's basically the squat thrust with (very small) jump. I guess at least they are doing something which is more than most these days.

WOD: Tabata something else

Date Posted: 8/18/08
Date completed: 8/21/08
As RX'd: Y

Result:
Pull-Up: 12, 10, 7, 7, 6, 6, 5, 5 = 58
Push-Up: 23, 15, 11, 8, 6, 6, 6, 7 = 82
Sit-Up: 14, 14, 12, 12, 11, 9, 10, 10 = 92
Squat: 26, 21, 21, 20, 19, 19, 20, 19 = 165

Notes
Swapped the Thruster/MU workout for another day, my wrists are still raw from working with Chet on Monday; I had to tape up in Krav and KB because I was bleeding all over the place after a few minutes of blocks with the forearms and it was a health hazard. Hopefully if I do the deadlifts tomorrow, I will be in a state to work on the MUs for Saturday's workout.

Anyway, overall I like the tabata protocols. I use them at football training with the players, usually just a round of squats and a round of push-ups. First time I have done the whole TSE workout and it's a bitch The pull-ups started well and I was happy with the totals per rep, but as usual the push-ups tailed off dramatically. My triceps were fried and the sit-ups started out as a blessed relief, then they too turned nasty About the only one that didn't kill me was the squats, as can be seen by the fairly consistent numbers there.

I think next time this comes up I may throw in a set of burpees too, just to finish me off properly and make the workout a nice round 20 minutes.

[Franz29]

Skipped the sprints this evening but I did do the agility work at football practise; I can still feel the hamstring and don't want to exacerbate the issue by trying to run fast. I did play Passball but made sure to stay at QB and Safety so the running and change of direction was minimal. Still, it was fun and got me out in the fresh air doing something I really enjoy.

[Franz29]

Burpee Challenge: 6 burpee buy-in completed.

WOD: Deadlift 1-1-1-1-1-1-1 reps

Date Posted: 8/19/08
Date completed: 8/22/08
As RX'd: Y

Result:
150, 155, 160, 165, 167.5, 170, 172.5F

Notes
Failed on 172.5, but was really happy. My prev best was 167.5 so an improvement there to even get the 170. I like the deadlift much more than I like squats and I am actually looking forward to working them when I shift to the MEBB phase of the test next month. I am hoping with regular work I can see some tremendous improvements; if I can improve since the last CFT with no DL work in between, imagine what I will see when I add them regularly.

The hamstring was noticeable but not enough to cause an issue. Going to stretch it thoroughly before bed as usual, which seems to help some.

[Franz29]

So I get to the gym this morning ready to go and find the place "Closed for Essential maintenance". Nary a warning all week about this. Wednesday morning is closed too, but at least they had the decency to post a sign so I can plan accordingly. Did my Burpee challenge burpees on the gym doorstep then came back home. Going to take today as enforced rest then do a 4-on cycle so I get th e last WOD from this cycle in then carry on as usual.

Bloody annoying though. If it wasn't so cheap I would leave and look elsewhere, but at 90 pounds per year as opposed to 75 pounds PCM at the local Esporta I will put up with the rubbish that goes on there. For the most part I have the weights room to myself in the mornings so it's not too bad. Does look like I will lose my reduced rate when I renew in March so it will go up to 380 per year. At that point I think it may be time to buy my own bars and bumpers, then at least I can work out when and where I choose.

[Franz29]

Burpee Challenge: 5 burpees done

WOD: Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Date Posted: 8/17/08
Date completed: 8/23/08
As RX'd: N

Result:
Did not time

Notes
Did all the thrusters as RX'd and man did they hurt. Strangely the second set was the worst, the last set had the advantage of being the last 9 so I can psychologically get through them easier.
Worked on muscle-ups and still get stuck on the transition. From working with Chet I know what is wrong, it's just fixing it. Going to have the wife film me from the side so I can see what I am doing wrong first hand, maybe get a better feel for my body as I go through the transition. I am working on the drills posted on the affiliate blogs a few days ago on the CF main site; just need to find a good band for assisted versions. Hopefully I will have them down soon, just need to erase the old bad habits and ingrain the new ones.

[Franz29]

Took an extra rest day yesterday. The gym was only open from 10-2 and I couldn't make it there in that timeframe so I figured as I was feeling a little run-down it couldn't hurt. In the afternoon I did go to the park to work on Muscle Ups and also did the burpee challeng set for the day so it wasn't completely exercise free.

Tuesday
Burpee Challenge: 8 burpees done (1 extra by mistake)

WOD: "Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Date Posted: 8/21/08
Date completed: 8/26/08
As RX'd: Y

Result: 12m 44

Notes
Used a 24 Kg Db (no kettlebells) and ran on the treadmill. The pull-up bar in the cardio area is horrible, I can't kip on it because the rubber coating bunches up and stops you swinging so the pulls were dead hang. Even then the rubber makes the grip difficult, but we make do with what we have. At least the equipment will be consistent between the workouts so I can compare times. Last time I did this it took 15m 34 and I used a 16 Kg db so some definite improvement there.

[Franz29]

Burpee Challenge: 8 burpees done

WOD: For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Date Posted: 8/23/08
Date completed: 8/27/08
As RX'd: N
Sub: 30Kg Sandbag
Result: 15m 09

Notes
Gym was closed this morning for maintenance again. Hopefully it should be finished now, this is the last of it before the students return next week. Subbed 30 KG sandbag for the 95 lb bar presses and it felt a lot heavier, the balance is all over the place, and just when you think you have it sorted the sand bags in the duffle move and change everything again. I have to say though, running outside was a lot more pleasurable than the treadmill yesterday. I am looking at buying my own equipment some time next year, at least some bars and a good amount of weight so I can stay home as often as possible, just have to clear the space and find the funds.

Saw the posted WOD for today: 70 burpees after the rest of the nightmare sets coach has us doing Oh well, should be fun, especially after Murph and the front squats

[Franz29]

Rest Day yesterday and welcomed. Starting to feel a little over trained. Symptoms include thirst, overwhelming tiredness in the morning and general lack of physical motivation. The hammie is also healing slower than usual. I may need to take a cycle break soon to see if that helps. next week is supposed to be benchmark week then on to the 3-1-2-1 MEBB method for a test. I think I might workout Sat, take Sunday as a rest day then do the benchmarks Mon/Tues/Wed and then take the rest of the week off from WODs then kick back in the week after. I can't see the point of benchmarking and/or starting a new routine when I already feel burned, it will serve no purpose and may skew the results of my test.

Did the burpees and played a light game of pick-up (American) football for an hour so not a total "nothing" day.

Friday 8/29/08
WOD:
"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
10 Burpees
1 mile Run

Date Posted: 8/25/08
Date completed: 8/29/08
As RX'd: Y
Result: 38.24

Notes
First time I ever did Murph fully as RX'd (well, without the 10lb vest). Pretty happy with the first mile, under 7 minutes in a (mostly) POSE style. Wore my Nike Free 5.0s with the 4.5 sole and it felt better than the vibrums. I think this is because I am not fully POSEing yet so the more substantial sole helps when the footstrike isn't quite right. With the Vibrums I found I would jar the leg every so often. I also made sure to stretch the hammie before I started which helped prevent the tightness in the lower back.
Broke the calisthenics down into six sets (five for the squats), ranging fro 15-20 pullups and 30-40 pushups depending on how bad each set felt. Squats were in 5 sets of 60.

The second run was slower, around 8 minutes, and my legs were like lead. No back pain though, so it seems the answer is 300 air squats before I start...... hmm, think I might just deal with the back pain
Threw the burpees in before the second mile to gett hem done. If I'd thought about it I could ahve done them as part of the regular set. Squat to push up, stand up then jump ip to the pull-up bar, but then I guess that wouldn't have been in the spirit of the thing.

[Franz29]

WOD: Front Squat 10, 10, 10, 10, 10

Date Posted: 8/26/08
Date completed: 8/30/08
As RX'd: Y
Result: 50, 60, 70, 80, 90, 95(7)

Notes
Not bad effort. Managed 7 at 95 Kg at 78Kg bodyweight so pretty happy about that. Warmup sets of 20 and 40 before I counted the reps as done.

Post workout: Burpees x 11
Rope Climbs: 5 x 30 feet, hands only.

The main hall was empty today so I took the opportunity to get the climbing ropes out for 10 minutes or so.

[Franz29]

Well, September rolls around which means it's benchmarking time again. Three days of two of my most hated workouts plus the CFT, which I actually quite enjoy. BM1 is Fran and something I REALLY hate!

Benchmark 1: Fran
Date completed: As RX'd: Yes
Result: 5:18
Previous completion date: 7/31/08
Previous result: 5:51

Difference: -33s

Notes:
I really wanted a sub-five Fran but I will gladly take a 30 second improvement in just a month. Was really seeing the clown halfway through the round of 15 but managed to keep going (and keep down breakfast), although the 13 burpees at the end for the challenge just about killed me.

Bit worried about Angie on Wednesday to be honest. I have huge blisters on my hands from Murph the other day and these were really close to ripping during Fran, so an extra 100 pull-ups will almost certainly see the blood flow. They aren't even at callus stage right now but honest to goodness blisters that hurt to touch, so filing isn't helping either. Guess I will tape them up, chalk and hope for the best.

[Franz29]

Benchmark 2: CFT
Date completed: 9/2/08
As RX'd: Yes
Result: 847 Sq:137.5 P:77.5 DL: 170
Previous completion date: 8/1/08
Previous result: 825 Sq:135 P:75 DL: 165

Difference: +22

Notes:
Some improvements all round after another month of solid WODs. Tried for 140 on the squat and couldn't get it, but I am convinced this is psycological for the most part; if I have done a weight before I can usually do it again, if it's a new weight, even just a small increase, I struggle. I will nail it next time though! Shoulder press was the same, a struggle; it took two attempts to get the 77.5 to go up, despite 75 being fairly straightforward.

5 Kilo increase on the deadlift and I should have had the 172.5 but the hamstring decided at that point to put in an appearance and remind me it wasn't fully up to scratch. Still, can't complain at a 5 kilo improvement in a month, especially when we only DL'd once during that period.

I am interested to see how these numbers go up with the extra rounds of lifting the MEBB routine will give me. I am hopeful that I will hit 900 on the total next time, and still have a sub-5 Fran. Time will tell.

[Franz29]

14 Burpees done BTW.

[Chet]

10kg CFT increase - nice progression mate

EDIT: Great effort on the Fran improvement too.

[Andy]

nice time on fran and good total buddy. when do you go to MEBB? 900 is only just under 25kg away and with the MEBB work i reckon the majority of that could be spread over squat and deads. good luck buddy

[Franz29]

Start MEBB on Monday. Doing Angie in about 5 minutes, then the burpees, then taking a few days to recuperate (still doing the burpees though). As I said, I am feeling a little under-recovered and want to start the MEBB fresh. Of course I just realised I wasn't going to train next Thursday/Friday either in preparation for the cert, so I guess it kicks in in full force the week after.