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Old 07-17-2013, 09:48 PM   #51
jd2b2006
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Re: GSLP/Crossfit Log

7/17/13

Press: 112.5x5x2, 112.5x6
Weighted Chins: 15x8, 12x6
Power Cleans: 135x1x6
Deadlifts: 300x5

I had to use a barbell with a larger thickness than I am used to. It was really difficult to get a strong grip for the PCs and deadlifts. I am pretty sure I had one more deadlift in me, but my grip was completely spent after five reps.
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Old 07-18-2013, 10:39 AM   #52
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Re: GSLP/Crossfit Log

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Michty6,

Feel free to do some of the WODs I post. FWIW, I just do the WODs from my gym (Crossfit Arlington). I tend to scale down the prescribed weights. Part of the reason I am doing more weightlifting and less WODs is so I can eventually do WODs at the prescribed weight.

If you ever want to work on burpees, try the Villain #1 challenge. The goal is to eventually do 100 burpees in 5 minutes. I was doing it earlier, but I developed an odd looking bump on my left knee. I am taking some time off from the challenge until it gets better.
I'm kind of in the same boat. I'm not really that interested in the lifting WODS posted by CF but I do like the HIIT non-lifting ones. When it comes to lifting I prefer to have some progressive goals.

Burpee challenge sounds good!
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Old 07-18-2013, 09:15 PM   #53
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Re: GSLP/Crossfit Log

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Burpee challenge sounds good!
I remember when I thought that too. You will undoubtedly come to loathe burpees more than any other exercise during the challenge. On the other hand, you won't hate them as much when doing a workout that involves burpees. Good luck!
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Old 07-18-2013, 09:18 PM   #54
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Re: GSLP/Crossfit Log

7/18/13

Handstand holds

Double under practice

AMRAP x 4 minutes:
5 Russian KB Swings @ 28 kg
15 Pushups

Rest 4 minutes

AMRAP x 4 minutes:
10 Burpees
10 TTB

I did 88 reps for the first group and 51 the second.
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Old 07-19-2013, 11:19 AM   #55
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Re: GSLP/Crossfit Log

Yeh I think I'll add burpees to my daily frequency stuff (push-ups and chin/pull ups)...

What does TTB stand for?
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Old 07-19-2013, 02:32 PM   #56
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Re: GSLP/Crossfit Log

toes to bar?
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Old 07-19-2013, 04:32 PM   #57
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Re: GSLP/Crossfit Log

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Yeh I think I'll add burpees to my daily frequency stuff (push-ups and chin/pull ups)...
Kudos to you if you have the discipline to do all of those exercises day in and day out. I think I would burn out after a week.

Aidan was right; TTB = toes to bar. They suck too.
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Old 07-19-2013, 04:39 PM   #58
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Re: GSLP/Crossfit Log

7/19/13

Bench press: 182.5x5x2, 182.5x5
Pendlay rows: 155x8, 155x6

Bench press was weird today. The first four reps in my last set felt a lot better than on the first two sets. Then the last rep was a total grind. I have a feeling my next bench session will result in a reset.

I tried doing some CGOHP before squats. I believe my ROM was about 1/3 of what it should have been. I will try working on those before trying to snatch again.

During my warm up set at 135 for squats, I could feel the same discomfort on my right leg that I did on Monday. Today, it felt worse. Given that this pain surfaced in two squat sessions in a row, I decided to skip squats. I hope I can squat again on Monday to find out if I have a chance at 230x5x3.
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Old 07-21-2013, 04:05 PM   #59
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Re: GSLP/Crossfit Log

7/21/13

Jerk:
95x4
115x2
135x1x6

Power Snatch:
45x10
65x6x2

15 minutes of off and on double under practice

I decided to take it easy today and work on technique. I think I the pain I have been feeling in my right leg is some kind of tendonitis. I looked up some videos online from mobilitywod and did some stretches before my workout. Unless a miracle happens, I won't be able to squat tomorrow.
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Old 07-21-2013, 09:36 PM   #60
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Have you been rolling it? It couldn't hurt? My wife had gluteal/hip tendonitis. She didn't foam roll, but did some exercises a pt gave her and ultrasounded the affected area and it got better. I think rest is a good idea till it gets better though. Battling through my own aches and pains on a frequent basis, I know how frustrating it could be.
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Old 07-22-2013, 07:33 PM   #61
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Re: GSLP/Crossfit Log

I'm a bum. I have always done active stretching of my hips and hamstrings before squatting, but no foam rolling. For the last week or so, I have been foam rolling my IT band, hamstrings, and area around my hip flexors that is sore. I have also started to ice my leg. I think I am going to start using my lacrosse ball to roll over my leg to make sure I can pinpoint the troubled area. I am going to go my physical therapist on Wednesday to see how bad it is.

It's too bad because I saw your workout from over the weekend and wanted to give it a try. Maybe it will be doable in a week.
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Old 07-22-2013, 07:35 PM   #62
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Re: GSLP/Crossfit Log

7/22/13

Press: 115x5x2, 115x6
Weighted chins: 20x7, 12x6

I did a ton of hip flexor stretching after working out. I tried some air squats after the stretching and they felt better. I'm hoping this pain is a temporary thing and is not the result of poor squat form. If this pain persists, I think I may add some romanian deadlifts in place of squats.
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Old 07-22-2013, 08:06 PM   #63
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Quote:
Originally Posted by jd2b2006 View Post
I'm a bum. I have always done active stretching of my hips and hamstrings before squatting, but no foam rolling. For the last week or so, I have been foam rolling my IT band, hamstrings, and area around my hip flexors that is sore. I have also started to ice my leg. I think I am going to start using my lacrosse ball to roll over my leg to make sure I can pinpoint the troubled area. I am going to go my physical therapist on Wednesday to see how bad it is.

It's too bad because I saw your workout from over the weekend and wanted to give it a try. Maybe it will be doable in a week.
Check out mobilitywod.com if you haven't already. A lot of these soft tissue things get better with stretching and massage. I hear supple leopard is good too and it's discussed a lot around these parts.
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Old 07-23-2013, 07:33 PM   #64
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Re: GSLP/Crossfit Log

Will do POW. I have already started doing the hip flexor stretch where you face away from the wall, put one leg up against it, squeeze that glut by flexing it towards the ground, and hold it for two minutes. I haven't felt pain like that except for using the lacrosse ball against it.

7/23/13

EMOM: 6x2 Clean and jerk @ 85% of 1 rep max = 125# for me

500m row for time = 1:34.5

I definitely need to work on getting lower on my split jerks.
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Old 07-24-2013, 05:12 PM   #65
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Re: GSLP/Crossfit Log

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Goals:

Below were my 5RMs when I started GSLP, and what my 5RM goals are by the end of the year:

Bench Press: 155/185
Check

7/24/13

Bench press: 185x5x2, 185x5
Kroc Rows: 80x17
Power Cleans EMOM: 135x1x2, 145x1x4
Deadlift: 305x5

It turns out that when you don't have a spotter around for bench, your testosterone must get jacked up. I don't have any other explanation for getting 5 reps on my last set. I waited around for a few minutes, but no one was available to spot me. With no one to save me, I cranked through the five reps easier than in the first two sets.

This was the first time when I have done Kroc rows that my grip loosened during the set. This must be the point then where grip strength comes in.

Typically, I find that I get stronger as I do power cleans. Today, I had to drop in a quarter squat just to get the last rep. I had trouble with my grip again. I normally put chalk on before doing deadlifts, but it looks like I should do it before power cleans.
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Old 07-26-2013, 07:43 PM   #66
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Re: GSLP/Crossfit Log

7/26/13

Press: 117.5x5x2, 117.5x5
Weighted Chins: BW+20x6, BW+12x6

For time:
50 Double unders/10 burpees
40 DUs/10 burpees
30 DUs/10 burpees
20 DUs/10 burpees
10 DUs/10 burpees

9:40

The tendinitis I used to have in my left shoulder seems to have come back. Unlike the previous time it was a problem, I was able to press without a problem. I think I will take the weekend off and see how it feels next week.

I'm pleased with the time for the WOD, as last time I could not do it in 12 minutes. My form went to crap by the time I was doing 40 DUs and it was difficult stringing them together. Either way, it looks like my DUs are finally improving.
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Old 07-29-2013, 05:57 PM   #67
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Re: GSLP/Crossfit Log

7/29/13

Practiced snatches with the bar

Bench Press:
187.5x5
187.5x4
187.5x3

Kroc Rows: 80x20(l), 17(r)

Tried squatting, but my right hip was having none of it when I got to 185#.
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Old 07-29-2013, 06:20 PM   #68
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Re: GSLP/Crossfit Log

Grats on the BP goal!
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Old 07-30-2013, 04:50 PM   #69
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Re: GSLP/Crossfit Log

Thanks!
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Old 07-31-2013, 04:12 PM   #70
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Re: GSLP/Crossfit Log

7/31/13

Press: 120x5x2, 120x5
Weighted Chins: BW+20 x 7, BW+12 x 6
Power Cleans EMOM: 135x1x6
Deadlifts: 310x5

I ordered some olympic lifting shoes that I believe will arrive on Friday. I will try to pick them up before working out. I am curious to see if I can squat in them without hip pain.
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Old 07-31-2013, 05:42 PM   #71
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Great job on the presses. You have surpassed my progress on them. What oly shoes did you get?

I don't think they are going to change how your hip feels, but you'll like them when you get back to squatting.
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Old 07-31-2013, 07:45 PM   #72
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Re: GSLP/Crossfit Log

Thanks! Next goal of mine: catch up to you in snatching!

I hope you are wrong about not being able to squat in the oly shoes, but I bet you are right. I have been trying to convince myself that because my foot moves around a bit in my shoes once I squat heavy, that somehow makes my right hip hurt. Since I am crestfallen because I can't squat more than 185#, I decided to treat myself to the Adidas Adipowers. Even if I can't squat in them, I definitely plan on breaking them in on power cleans.
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Old 07-31-2013, 10:30 PM   #73
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Re: GSLP/Crossfit Log

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Since I am crestfallen because I can't squat more than 185#, I decided to treat myself to the Adidas Adipowers. Even if I can't squat in them, I definitely plan on breaking them in on power cleans.
A+ choice, you won't be disappointed
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Old 08-02-2013, 08:03 PM   #74
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Re: GSLP/Crossfit Log

8/2/13

Kroc Rows: 80x20
Squats: 185x5x2, 185x7

Then:

50-40-30-20-10 of double unders and situps: 9:59

I went to see my physical therapist this morning and he said to not do bench press with a barbell. I tried doing them with dumbbells, but that didn't work. I'm hoping my shoulder will be better by next Wednesday so I can try again.

I tried out the new shoes and finally able to do squats pain free. I felt exponentially more stable going into and coming out of the whole in the new shoes. Unfortunately, my legs were atrophied from the lack of squats in the last couple of weeks. Not only that, but my right hip was ridiculously tight in between sets and towards the end of my sets. I am going to try and find more stretches I can do to loosen up hips by next Monday.
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Old 08-02-2013, 08:13 PM   #75
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Re: GSLP/Crossfit Log

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8/2/13

I tried out the new shoes and finally able to do squats pain free.


Sorry to hear about the benching.
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