Starting a log, will post occasional workouts (I keep a log of all workouts), PRs, new things or anything that might be remotely interesting or something I learned.

Currently I do something 4-5 x / week. I am limited due to injury (knee) that keeps me from anything squatting or running. Anyone go almost 3 months with no running at all? I wasn't any good at it but it really sucks to not be able to run.

Pic is similar to my knees...right one has flared up in the past few months.

Patellofemoral Arthritis

No goes currently? Running, squatting, jumping. Starting to do some airsquats along with other therapy for leg. Inflammation is a non-issue currently...haven't really pushed exercises that may hurt it. I understand I might be looking at 3-6 months of recovery. Need to strengthen leg and work on flexibility throughout.

No issues? PC, rowing, some DL, kb, press, push press, bench (obv)

Immediate goals/plans:

1. get knees back in order
2. attend Level 1 CF cert this weekend
3. Get some Oly coaching once healthy enough. Am still improving despite questionable form, esp. on 3rd pull.
4. Cutting out bad food (cookies, chips) that I like to eat at night. Overall my diet is pretty good.

About 5 lbs heavier in past 3 months. Started with Vegas trip, some continued questionable eating & no running (or basketball...was a 1/week thing). Not a good combo.

I do CF and have taken my down to time to try and work on some things:

Bench (bw x 5)...rarely have I done this lift
PC (bw x 2)
Push Press (.95 bw x 2)

My ideal programming? Other day did some bw exercises for warmup (3-4 rounds 5 pull / 10 push / 15 situps), turkish getup work (up to 44#) for reps/each arm (hurt left shoulder in fall and still not recovered, weak), PC (5x2), quick metcon (did 30 rep PC&J, lighter weight 95#-Girl Grace).

Lift or 2 per workout, some skill work (CF) and metcon (shorter the better). Will look to push my local CF box to move in that direction. Or just do my own thing.

Looking forward to continuing to learn....watching videos, reading, seeking out coaching (Oly esp). Will also get video of myself as a tool.

Want to maintain roughly same bw, get stronger and maintain a decent level of metcon/cardio fitness. Other than basketball or softball (is that a sport), CF will be my main activity. Did miss local Highland Games this weekend...someone I know was there and tried the caber toss. Also rec'd a pretty warm welcome from the local club. Will definitely be checking that out.

1 RM Snatch(power): 149#

Ugly. Will work on this.

Saturday: Intro with 5 coaches sent from CF HQ. One was a recognizable name. They were scattered from Montana, Nebraska, Michigan (2), Washington. Presenters did a pretty good job throughout the weekend. They were also pretty good athletes, even would pass the strength requirements to not be lame in the SS or bust crew here (2.5 x bw DL).

Learned CF basics, methodology and talked about squats & press series. Found out Sumo DL high pull is a precursor for cleans & clean pulls. Never heard that (still don’t like the movement…as someone with shoulder impingement due to poor posture from years of sitting at a desk…feel it won’t help that issue).

Breakout sessions over the weekend were far & away the most valuable. Spent 30-60 minutes with 10 Level 1 trainees to 1 CF Level 2 trainer in these breakouts. I have ongoing knee issues (for past 10+ years) that have flared up recently so haven’t been doing any squatting (airsquats or weight bearing) for >60 days. No squatting, running or jumping. Felt good going in and was able to do all the work/drills. Did LOTS of squatting over the weekend. Many squat & holds in the bottom. Quads sore. We did not do tabata squats as a workout (which has been a past one used).

Having the trainers correct your form and also discuss others was a good experience. There were a wide range of participants….surprisingly many who don’t go to an affiliate and are still pretty new to CF. Did see my fair share of the 5’6”, 158# guys who will like to workout shirtless, kick ass & pull-ups & muscle ups but need to get stronger. There was one very attractive female (who was a damn good athlete, adding at least 1-2 points, putting her solidly in the 8.5-9.0 range IMO). Spending $1,000 when still brand new to the program? Don’t know about that, unless you’re set on being a trainer/opening a gym.

Picked up on things to watch for during the movements and was able to identify quite a few. Really just focusing & watching from a different perspective. Did learn some cues to fix said mistakes. I feel confident with what I learned this weekend and what I knew already to at least take people through classes and help them learn the movements & improve. Definitely could help more than most trainers I’ve seen at the local gym I go.
I learned that I have a slight lean forward on the initial dip in a Push Press/Jerk, which will limit the weight I can move. Also have a couple drills to help correct.

Workout was db thrusters & burpees, 21-15-9.

Sunday:

Nutrition lecture, DL series, GHD & programming. GHD & programming were pretty brief. Again, breakout sessions were far & away most valuable.
Workout: 7 & 7: 10 minutes of 7 20# medball cleans & 7 pushups. Did just over 13 rounds. For not doing any squatting in a long time felt OK.
Nutrition wasn’t “Zone or you die”. That may have been approach in the past but they just focused on eating real food (meat, fruit/veggies, good fat) with a zone-centric approach. Did discuss principles of the zone and explained it wasn’t intended initially to say “chips & beer are OK for your carbs” but was adapted to appeal to the masses who may have been scared away from “nothing but fruit & veggies” stance. Haven’t read into Barry Sears that much so don’t know if that’s spin or not. No real intention on measuring & counting for my meals…looking for good alternatives to my love for all chips that are seasoned. Sweet potatoes an early favorite. Went thru what I thought was a pretty good explanation of body’s response to protein, fat & carbs and the reaction to too many carbs & insulin response.

Test to receive your certificate was weighing on many people. Not sure why you’d be nervous (unless you’ve been Certified for years, own a box and had to come back to the take the test w/out sitting through the 2 days of lecture & demos again to refresh AND in your mind have your reputation as a box owner & trainer on the line if you didn’t pass silly multiple guess test 1st time around….that’s the only time I could see some pressure). We were told there were 2 people caught cheating (?????????????) and asked to leave. Really?
Test was 50 questions, multiple choice. Needed 35 to pass. Given an hour, think I took 20 minutes (?) or so. Been a while since I’ve been in school but I’ve always tested well. I didn’t really read through the manual much before the cert but have been exposed to CF, read other sources (2+2 being one), watch videos (plan on using my camera to help improve my technique & also others) & paid attention and took notes throughout the weekend.

It was a fair test, not the softball I was expecting. Know I missed at least a couple questions. Passed (no idea what the score I had was…also don’t know the pass rate of our 70 or so test takers).

Summary: Was I glad I went? Yes. I have a passion for learning more about fitness and this was a good step. I plan on doing some training at the affiliate I attend. I also want to learn more, outside CF circles (Oly training in particular) as I think that’ll bring value to me and anyone I may train in the future. My affiliate offered a nice deal that allowed me (& others) to attend without paying full freight…substantial discount. Would I ever consider affiliating myself? Don’t think so at this time. I do believe there are opportunities in the area but not sure if I want to devote time & energy (have a career already) and not sure if I’ll even like training that much (but think so). Looking forward to the opportunity.

Is a CF Level 1 Cert worth $1,000 for just anyone looking to learn about CF or improve themselves? No. If you’re not looking to affiliate or train in CF methodology, $1,000 would be MUCH better spent in other ways….Oly training, privately or group / membership at a CF box (like DT, 7ontheline). Your money will go much further. Why did I go? Will do some training and had a very good deal.

If any questions, I will be happy to answer.

Old School Oly lifting.

1RM of: Clean & press, Snatch, C&J

Press: 160# (PR)
Snatch: 139# (not PR)
C&J: 205# (PR)

Happy with Press, somehow cleaning may have helped(???). Snatch is poor can pull at 10kg more up to eye level. Need to work on drop and of course full snatch. Knee not ready for OHS/full snatch.

C&J. This is very fun. Technique is limiting, probably 10-15#'s more if I was better at getting under the bar (faster).

Hoping to seek out Oly coaching in the next few weeks. Knee responded well today and want to get better.

Did I mention this is fun?

Warrior Dash scheduled for tomorrow (haven't run really at all in 3 months...this will be interesting). At least they'll have beer & turkey legs at the finish line.

Planning on trying CF "Linda" workout on Tuesday, hopefully rx'd. Bench will be difficult.

Good TR. There are some CF fanbois (which is fine with me, whatever imo) at our affiliate who don't plan on training people or opening their own gym who attend these level 1 certs. I just don't understand wtf they're thinking.

Which is your affiliate? Are you in the Chicago area? Pretty sure some people from our affiliate are doing the warrior dash tomorrow, too.

I'm up in your extreme northern burb (CF Milwaukee). Originally from Chicago area (birth through first few years post college). I guess if someone has $1,000 to spend on CF cert, I guess. You're just not going to come away with the golden tome of knowledge. Could take it and join a gym, pay for Oly training/barbell coaching, buy equipment for home (kettlebells), etc. and spend the $ in better fashion. Unless you're training or opening affiliate of course.

I expect to see a ton of CF boxes represented, from Chicagoland and beyond at the Warrior Dash tomorrow.

PC today, wanted to work on doubles.

Warmup: bear crawl couple lengths, 15 back/hip extensions, 10 1pd kb swings, 5 pullups, 10 1.5pd, 5 pullups, 15 2pd

PC:
5x45
5x95
5x145
2x189
1x211 (f 2nd)
1x211 (f 2nd)
2x211 (PR, 2 rep)

Think I'm getting better....so much for me is mental and getting under after 2nd pull. Very much looking forward to training with Oly coach (hopefully in next 30 days) to better understand drills/work I can do to improve.

6 rounds Tabata HPC (95#). Goal was to get 10/round. No issues, was done by 15 seconds in first 5 rounds. Last round with 3 seconds left. Should've done 11-12/round as a target. Next time. Hook grip for the win.

Up this week: Bench press triples, DL + HSPU in a metcon. Back to softball league last week after 1 1/2 months off due to knee (4 for 4 and pitched well....go figure). Knee still not ready for heavy running or squat loads....efforting to find a good PT to work with on this.

Bench:
133x3
155x3
175x3
199x3
209x3
219x3 (PR)

Ugly metcon preceded (4 rds: 500m row, 50 airsquats, 20 knees to elbow)

Happy with progress. Knee feels good so far, haven't done that many airsquats in months. Bicep tendon impingement in left shoulder feeling good and some continued work is showing. Really haven't done much bench at all and there's been some good progress over past 1-2 months.

Warmup:

200 jumpropes
1x2 turkish getup (1 pd) each arm
1x2 turkish getup (1.5pd)
push press w/ 45#, 110#
10 back ext / 10 ghd situps

workout:
5 rounds:
12 push press (135#)
20 box jumps (24")
15:08

push press unbroken round 1, split in half thereafter. boxjumps painfully slow, just getting back to attempting these

post workout: stretching hamstring, quad, hip flexors, shoulders & foam rolling

You showed some interest in ART in my log thread. I'm curious if you've looked into that yet? If not, you might want to find a provider who does both ART and Graston. The Graston would directly help with your shoulder tendon imo. If you have a shoulder impingement, ART on the surrounding muscles will be a huge benefit to you.

Haven't tracked down ART practitioner yet....can't say I've looked real hard in the past couple weeks. Ideally I'd find 1 person (ART, PT????) to work with.

Continuing to do stuff on my own and progress being made. Out to buy some lacrosse balls for some shoulder therapy.

Will look for ART &/or Graston. Thanks.

Snatch (power)
95x2
115x1
137x1
142x1(f)
142x1(f)

C&J;
115x2
145x1
145x1
167x1(f)
167x1
189x1

4x400m run, with 2:00 rests. Total 13:04....yes I'm slow. 1st time running intervals in 3 months. Knee a little stiff.

Then: drink 7 beers, max chinups--17. Was hoping for >10. At festival that had Marine setup with pullup bar. Any joker could walk up and do pullups...no kipping.

Foam rolling beforehand (hamstring, IT band, quad, glut). Used lacross ball on a few areas around left shoulder (lat, outside of shoulder, inside length of scapula). Hit the right shoulder briefly.

Press:
95x3
110x3
133x3
143x3
150x3 (PR)

Felt good, may have had a few more #'s. Mobility work prior had to help. Press is making progress (due to improved health of shoulder, limiting pullup volume). Just a month or so ago 150 was 1RM....for like, forever.

Metcon: EMOTM, 4 burpess & 4 knees to elbows. Remainder of minute airsquats. Race to 200 total airsquats then done. 10:44. My metcon ability not very good but was happy. I'm sure some of you could do this in 6-7 minutes. Definitely strong motivation the last couple rounds to NOT hit the top of minute and do burpess & KTE. KTE's started getting difficult.

nice. Soft tissue work (foam rolling, ART, etc.) is awesome stuff.

More mobility work. Took today as recovery day.

Weighted chinups:

5xbw
3x35 lbs
3x3x50
1x85
1x100

Used 50# vest + db between feet for the singles.

Frontsquat:
5x45
2x5x110

Looking to test the knee, responded OK.

Tomorrow trying some DL and shorter metcon.

DL:

135x5
225x5
300x3
339x3
359x3

Felt really good, almost easy. 1st heavy (for me) DL efforts in almost 3 months due to knee issues. Nothing over 275 in a metcon (1 time) and 225 (a few times). Thinking I maintained...now will incorporate heavier DL back into my workouts weekly. Next week some singles and plan on >2xbw.

Metcon:

Taken from CFFB.

3:00 for rounds of:

3 PC (155#)
6 pushups
9 knees to elbows

1:00 rest

Workout called for 5 repeats of this. I only did 3 ( mostly due to time issues....maybe a little was scared).
3 rounds
2 rds + 1PC
2 rds + 1PC

KTEs suck.

More foam roll + mobility tonight. Tomorrow either off or some rowing/kb swing/rope climb metcon. Cleans later this week.

30 calorie row
30 thruster (95#)
30 kb swing (1.5 pd)
3 rope climbs
20 calorie row
20 thruster
20 kb
2 rope
10 row
10 thru
10 kb
1 rope

22:50. Not a lot of fun, gym was very hot & humid. Almost slid down after last rope climb (feet & hands were very wet from sweat).

Thrusters felt pretty good. Conditioning isn't good but happy that I can do the movements with no shoulder/knee issues. Used lacrosse ball again as part of my shoulder warmup...feel it's helping.

Powercleans: 5-5-5 (as many as possible)

45x5
95x5
145x3

155x5
155x5
155x12

I went to light.

CF workout "Jackie": 1000m row, 50 thrusters (45#), 30 pullups

8:16. Wanted 7:30 or so. My pullups still suck. Thrusters not as good either but took over 2:00 for pullups.

3 rounds:
400m run
10 kb swings (2 pd)

followed immediately by:

3 rounds:
10 chinups
10 DL (275#)

DL difficult after running & kb. Grip an issue. Plus my out of shape self combining running with anything. DL in sets of 5, chins the same. Bronchial infection that's festering didn't help.

19:40 (saw good times on this in 12:00 range). My goal was 15:00....looks way easier on paper.

3 games pickup basketball....1st time since mid March. So far knee responding well.

Foam rolling prior and about 10 minutes post stretching. Off tomorrow (except softball).

Hang Power Clean work:
45x5
110x5
135x3x5

Much better off the floor for me (PC). Worked on dropping on the catch. Felt OK.

Mobility work (lacrosse ball, foam roller).

Metcon:
5 rounds

10 Push Press (110#)
20 situps
30 airsquats

9:17

Felt OK, left shoulder still meh...more mobility needed. Airsquats getting better, knee OK. It sucks getting old.

Tomorrow:
DL singles (2x bw or bust...) plus metcon. Off to NYC for long weekend, hitting a couple CF boxes. One has a workout focused on some lift, sounds like they really stress lifting.

Never been to the city. On the agenda:

Lots of walking & sightseeing in Manhattan, Central Park, Yankee game vs. Rays, Broadway show (?), and..............Rucker Park for EBC league games Thurs night. Can't wait for the last one.

DL:
5x135
4x233
1x293
1x343
1x401
1x411

Happy, wanted 400+. Time constraints kept me from another attempt.

Jackie (again) 8:56 (crappy)

Just back from NYC. Rucker Park pretty cool if you're into hoops. "Homicice" played in the game I saw, plus Jeremy Hazell from Seton Hall. And other guys that were really good. Lots of walking and sweating my ass off in the subway waiting areas (easily 100+, outside in the 90's and much warmer down below).

Hit a couple CF, both of which seem pretty good.

7/16

CF Virtuousity (in Brooklyn), just finishing 1st year.

TGU (each arm)
2x30
3x45

sledgehammer on tires, OH barrel walk (couple rounds, part of warmup)

Workout:
3 rounds:
20 airsquats
15 pullups
15 pushups
400m run
13:39 (running sucks)

3:00 abmat situps: 95

Was really warm in there, outside on the way back. Felt sorry for the folks in subway heading into Manhattan standing next to me. Was raining sweat but managed to avoid dripping on those around.

Most days involved some sort of lift. Owner pretty cool, has martial arts background. Plus they have prowler, barrels, tires, assortment (6 or so) of stones....how bad can it be?

7/17
CF South Brooklyn

Warmup: foam rolling, deadlift form work / 3:00 rowing at 16 stroke rate

Deadlift: 1-1-1-1-1 They are just coming off 5-3-1 cycle of deads

5x135
4x225
3x275
1x315
1x345
1x405
1x420F (attempted PR)
1x410F not much left after 405...just wasn't feeling it today.

Metcon:
3 rounds
35 airsquats
25 situps (unanchored)
15 pushups
4:59 Feels good to be doing airsquats with no knees issues, situps good, pushups started to go (combo of all 3 exercises on the midline)

Good equipment again. Had adjustable height box for jerks, plenty of bumpers & kb, lots of focus on mobility (even classes dedicated) with rollers, lacrosse balls, etc. Strength background from some coaches. Solid programming as they're focusing on lifts.

I would recommend both to anyone in the area.

7/20

Back home. Warmup: jump rope, pushups, situps, lacrosse ball

TGU
Left: 2x35, 3x53
Right: 1x35, 2x53, 2x71

Will be doing this hopefully 2x/week as part of warmup/rehab of shoulder.

Powercleans
5x45
5x95
4x145
3x3x189

meh, some ugly, some easy. Foam roller and stretching.

Bench press, DL, Gorda Fran (135# thrusters, 45# weighted pull/chins) for remainder of the week.

7/20

Longish metcon, called "Warrior Walk"

weights to use 55# db for men, 35# for women (scale as needed)

45m OH walk
10 push press
45m rack walk
10 front squat
45m farmers walk
10 hang cleans (full squat)
45m walrus walk
10 renegade rows (pushup, then row each arm)

5:00 break

repeat exercises

23:13. I did shave 1:30 off my first round, become more comfortable with the movements & warmed up. Pretty slow IMO, expect to see those better in the 15:00-18:00 range.

Walrus walk....basically position yourself as in upward facing dog (yoga) with hands on the db's. Then just move the weights forward one arm at a time while dragging your feet as though you have no movement below the waist. Not a bear crawl or plank, feet lay flat. With the side to side shifting you look like a walrus. It's a bitch.

Heavy bench up tomorrow...looking for PR for sure, hoping 240+.

7/22

400m run, pull/push/squats, ropeclimb, shoulder mobility for warmup

Bench:

133x5, 155x5, 198x1, 227x1, 242x1, 252x1(F), 247x1 PR

Little technique and healing shoulder helping out. That was truly 1RM today.

CF workout "Karen"....150 wallball tosses to 10 ft target (20# wallball):

7:40 PR (haven't done in a year, last time 8:02 or something)

40 straight, then sets of 10-15. Shoulders & quads alternated as 'most tired muscle group'. Switched balls about halfway...hotter than blazes and couldn't hold the ball on a couple. Girl in our class hit 6:46 or so, pretty solid.