The fact that I missed the way a workout like that makes me feel considering how terrible it is.

I could definitely break 5 right now considering it was spur of the moment on a crappy indoor track and I did not really decide to push it at all until after 800m. Originally I was just planning on breaking 6. Only 210-220 lbs to go on bench I guess.

Squat 3x5x337.5

Bench Press 3x5x242.5

Deadlift 1x5x275... When someone who deadlifts properly tells me whats wrong (like today) I can follow their instructions but I am still an idiot if I am by myself. Gym was way too busy to tape today.

Jump Roping 10x1min 1 min recovery

Rowing 6x30sec 1 min recovery 155-165m

Any of you guys who row really fast have any general tips?

Crossfit Journal subscription is worthwhile (despite half the recent material being self-congratulatory bull****). There are several videos about technique. Assuming you want to get decent, and not super-effecient-30km-per-week-brah...then it will serve you well.

Thanks... I'm sure I can find enough value in all the articles to more than justify 25 dollars.

Squat 3x5x340 FML

Press 3x5x152.5 FML

Hang cleans 5x3x155

Curls 2x8x35

Behind the Heads 2x8x55

I could barely walk the 3/4mi home today. Squats and Press raped my body.

Stole and adjusted a workout from J Brown's new log...

Did his warmup

250m row sprint
1 min handstand hold
1 min squat hold
10 shoulder rolls
one circuit of the burgener warm-up ( pvc pipe 1st two rounds, empty bar on last)
repeat 3x but handstand hold and squat hold decrease by 15 sec each round

and then 3 rounds of "Boxing Helen" with a 50lb dumbbell since I do not have kettlebells

30 Box Jumps 20"
21 50lb Dumbell Swings
12 pullups

Total time was 6:37 (1:41, 2:16, 2:40)

With all the back and forth that goes on in the forum about CF I did not know what to expect of this type of workout. Having looked at a number of boxes and the main sites WOD's, I can understand the argument that those against CF are making. However, I will also bet that most of those people have not done CF workouts in the past and definitely not workouts as intense as it appears J Brown is having subscribed for him.

Obviously I can't say much after having done one workout, but I do know that I have not felt the the level of fatigue I felt after this workout for a long time, probably since the last time I wrestled a full match against a tough opponent in high school.

At this point, I am probably very near the end of my linear gains using SS (on everything but Deadlift since I suck at it) and am excited to start mixing in some metcons into my workout routine. CF workouts are not for those who want to get as strong as possible but putting up massive amounts of weight is not necessarily something I'm shooting for. Getting back into solid cardiovascular form while remaining strong is my long term goal and I think CF workouts mixed with progressive strength training will help me get there.

I guess what I am really trying to say is that I don't get the hate. Some people obviously want to powerlift and get really strong whereas for others CF type workouts might be the best choice. I think any beginner should start with SS and build a good "strength base" but at the conclusion of novice training there are a number of roads one can choose from depending on their fitness and strength goals.

(Just wanted to write down what I was thinking so that I can look back on it in the future.)

TLDR etc.

Squat 3x5x342.5

Bench Press 3x5x245

Deadlift 1x5x275

Dips 9x60, 10x60

Squat 3x5x346 I had some incredibly slow reps for squat today. I need to look into a programing change

Press 3x5x135 (Reset this)

Hang cleans 3x135, 3x145, 3x155, 2x3x165

Pull-ups and Chinups 2x5

Very surprising you are keeping on with linear progress at 160 lbs. BW. (I assume you haven't deviated much from this)

Have you thought about resetting the squats before thinking about intermediate programming? At any rate, that's very impressive.

Nice stats man, and totally agree about the CF thing.

Skipped your long post about CF, as I am wont to do.

Most people here don't like the CF affiliates that are taking over the organization: They don't coach the Olympic lifts, they prescribe stupidly random WODs that are scaled back for older or women trainees, and it looks a lot more like Jazzercise than actual planned workouts. It's basically impossible to hold huge classes and bring new people in without an on-ramp program, something that many elite places who have quit CF complain about.

Both Thremp and I have visited CF affiliates that fall squarely into the above description.

I would have snap-joined a CF affiliate if they would have offered the following things:

-Unlimited access to their gym
-Coaching on the Olympic lifts
-Structured workout planning for individuals

Not a single one I talked to met those criterion.

163-166 range now vs 158-161 at start of log

I think there are a few key reasons I have been able to make a good deal of linear progress.

-I was far from a novice when I began SS. I've done Front Squats, Back Squats, Band Squats, Split Squats, Lunges, etc. for a long time with strength and conditioning coaches for track. However, they saw my build and always kept my weights relatively light because getting heavier was not going to help my 800 time. Basically, I was working with a strong strength base to begin with.

-I also started off at a weight that I felt really comfortable with as I was coming off stress fractures and did not want to re-injure myself. Due to this, I was not strictly following the guidelines of linear progress. For a long time, I was doing at least two workouts at a given weight before moving up even if it was "easy" the first time.

- I have purposefully taken a week off a few times during the programming to allow my body to recover. I had been so accustomed to doing a 10-12 week program and then doing a deload that it was something I wanted to continue doing.

-I have never had any significant amount of body fat since like fifth grade. Throughout HS and College I think the highest I ever tested using a caliper was 3.9% and the lowest was probably 2.7%. Granted this was not correct but you get the picture. My BF% has definitely gone up by but my LBM is much higher than most people my weight who work out.




I guess the debate I am having right now is whether a reset would have the effect I want it to. Currently, I think I can do the prescribed weights if I am completely recovered. However, when I wake up the second day after squatting and my legs still feel slightly fatigued, I don't think this is the case. From my understanding, this is a pretty strong sign that it is time to think about moving away from linear programming.

Either way, I should probably reset now and reevaluate my programming around the New Year considering I am not sure what my gym situation will be like from Dec 13- Jan1 due to not being at school. That's actually around the time I should be taking a week off so it should work out well.

Squatting heavy three times a week is not going to be something I think I can do for much longer.



I agree with what your saying. The CF gym I checked out in Columbus for free was the same way and when they asked why I chose not to sign up I gave them essentially the reasoning you have laid out in the past/above.

The fact that CF affiliates do not have structured workout planning for individuals is the biggest joke considering the amount they are charging. The argument that a generic WOD meets everyone's fitness needs is horrendous and something that the trainers tried to tell me.

I may try and structure my own programming by stealing from a few different sources I have found that I like along with J Brown's log. There is definitely space in one of the gyms on campus I work out in and pretty much all the necessary equipment other than kettlebells.

I strongly believe in circuit training and complexes ("metcons") - but they've been around for decades prior to CrossFit. Hell, I'm going to do Diane sometime this week. That's not my issue whatsoever.

Like a wise man once said: "Random programming is not the same as programming for randomness."