Nice work!!

Indeed, congrats!!

Jumped on the CF wagon a couple times.

Yesterday was 6rounds of 1:00 to complete 7 bar facing burpees and then 1:00 to do 1 clean & jerk. Have to add weight each round. Started 175 and added 10# each round, finished with a snappy (for me) 225. Same weight as I did Saturday???? Something about being loose. And shoulda hit my 108 attempt.


Not much the next few days....eczept Las Vegas! Staying and likely playing 2-5, 1-3 at aria today thru Sunday eve.

May hit the hotel gym for some mobility and light workout.

10-20

Back to hoops 1x/week and CFing. Did 1 oly class.

DL for the first time in almost 2 months and hit 471.
5x315
2x3x405

Pretty solid. Focused on covering the armpits to engage lats and keep mid/upper back tight. Low back solid and off the floor was good (thanks squatting).

Need to get back in 2-3x/week squatting.

As you can tell I'm just getting work in without a plan currently. Work and home life have been busy, but all good.

1/9

Still kicking...keeping a 5x/week workout schedule (1 pickup basketball, 3-4 CF classes and maybe 1 Oly skills).

Current status: very busy with home/family and work. Physically I feel very good. Will sign up for CF Open and do that just because. I liked the Oly program for 3 months but don't have the time to dedicate - can't make the 2 weekday evening classes due to the time and don't want to train solo early AMs.

Did find a PR today with PC - 270. So that's nice.

4/25

Quarterly update - still doing CF thing 3-4x/week and pickup basketball 1/week. Feel pretty good physically overall. I'm not totally weak, but getting close. bw probably 201# (down a few) and 1RM lifts are as following based on recent attempts/workouts:

squat 365, DL (maybe 425ish, this is sad as it used to be my best), PC hit 2x235 yesterday, bench maybe 245, mixed grip pullup +90, chins did 13, 11 in 2 sets today (not max effort).

Currently accepting the fact that life is busy between work and house, the "everyone gets a medal for showing up 4-5x/week" mentality is OK. Maybe will find a physical focus and target something (another Oly, tactical strength, etc) to target.

7/7/16

Random update - still CF 3-4x/week, hoops 1/week. Pretty health overall but mediocre to bad at most stuff. Strength isn't anything (of course, not focusing) and conditioning is pretty poor. Oh well....my labs are good and I'd be alright fitness wise compared to USA#1 general population.

Have jumped into a couple Oly classes lately and might gear up for another meet. Trying to find one and then will focus.

Recent lifts:

Press 5x145, yesterday (was happy with this...not far off from PR lifetime and certainly haven't been focused on overhead)
FS 3x130kg, last week
Snatch (split) complex of 1 snatch + 1 hang up to 70kg, happy with that.

10/28

Still plugging along, CF 3-4x/week and hoops 1/week. Pretty healthy which is a plus, mediocre to bad at most of the CF metacon stuff.

Standard barbell work is OK - been on a DL cycle that has us working to 5RM for the week. After a short workout today I was able to hit 3x405. Only squatting 1/week and it's some odd cycle where you do 3-4 FS at anywhere from 70-90% of your FS 1RM and then immediately follow with 4-7 reps of BS. Hit 275 for 3 FS/6 BS this week.

Also been doing PC work each week, may test 1RM next week. Previous was 270 last winter, would hope for 275+.

I really should gear up for Oly again but my life schedule doesn't allow me to focus right now on that. Not really excited about doing the programming by myself in the mornings and can't make the evening classes on the reg.

May give Tactical Strength Challenge another go in April...did one 3 years ago and was pretty neat. 3 movements: DL 1RM (3 attempts), max strict pullups (pronated grip), 5:00 of max KB snatch (think my weight would be 20kg). You get at least 15 minutes between events. Elite folks do weighted pullups and heavier KB (32kg).

1/12

Still chugging along and decided to get on a program to track my macros - starting today. Using MyFitnessPal to track and have been practicing the last few days and I've already realized I relied on fat a lot. Splits I'm targeting to start are 245c, 70f, 185p. I'm 6'1" and 200 lbs to start.

I'm doing this to help my performance in the gym and learn a little bit. Plus I really think I needed a target to focus on. Life is pretty busy and I'm looking for some (even if short term) motivation. I signed up through an online coach for 3 months.

I expect/hope to be a little leaner and will probably lose a few lbs although that's not the main reason I'm doing this. Would like to be a little better at the metcons & hoops.

1/18

Hit targeted macros pretty much all week. Felt pretty weak on Monday, down about 4 lbs so far. Today was alright - EMOTM Frontsquat at 65%, 1st minute 3 FS and 2nd minute 6 BS. Used 215 and felt pretty solid. There's hope yet.

Interested to see the eating schedule for this upcoming week (hoping for moooaarr).

2/21

Still riding the macro train...down to the lowest weight of my adult life. Hit the scales at a low of 188 and currently 189.2. Macros this week are 225c, 67f, 180p (translates to 2100-2200 calories). Still pretty amazed at how quickly this is working. Am getting into routines so things are getting easier - feel like I take in a ton of sodium (4000-5000mg/day). Try to avoid protein powder and bars in favor of real food to feel more full and that has helped. Told the Mrs guess I'm trying to be DNEL underwear model instead of CF games champ....goals.

Feeling alright, definitely am leaner (down 11-12 lbs as I finish up 6th week). Was hoping to be a superstar in the gym, not quite there yet. Haven't done any heavy-ish attempts on major lifts but squat endurance seems OK and close to 1RM PC (hit 255, missed 275 3x, left bar out front but pulled high enough).

Signed up still for early April comp that will get me 1RM DL effort, max strict pullups, 5 minute max kb snatch (20kg). Worried about DL, just haven't done a ton and of course lower bw. Mixing in some glute work 3x/week.

3/2

Still rolling with macros (they were just cut to 210c, 65f, 175p today). Definitely at a 20+ year low bw. This AM 189, have been as low as 186.8. Leaner for sure (was going to throw in for 2017 Golden Loco, but nah).

C&J metcon style today, building weight on the minute with some slam balls on the off minute in between. Haven't gone overhead heavy in a long time, certainly since the cut. Built up to 2x205, hit a single at 215 and missed jerk at 230 twice. Overhead never a strength for me but I'm OK with today.

4/6

Concluded my 12 week experiment (cut), finished with 200c/62f/170p. Had some hiccups (Vegas and a couple family/work day trips) but am sitting at 183-185 lbs. Started probably at 202 and actually feel pretty good these days. I am tired of weighing/measuring everything plus not eating any pizza once in a while.

Today was first day and of course I'm still logging - I think compliance during the days will be pretty easy and will try not to hop on the potato chip bandwagon at night to blow things up.

Was set to do Tactical Strength Challenge (1RM DL, strict pullup, KB snatches) but pulled/strained a muscle in back of my armpit. Went to a PT, had me move and did some dry needling last Saturday. Much better now but not wanting to push it Saturday so soon.

Will figure out my next challenge/goal. Will try and maintain weight but would need to actually move a heavy-ish barbell...haven't squatted in forever.

6/14

Trying to maintain level of eating, probably higher than 200c/day. Maintaining 62f and 170p and tracking about 90% (at night, will snack on Trader Joe's Ends n Pieces and TJ Better n Peanut Butter and TJ no sugar added raspberry spread - just go at it with a spoon). Weighed in today at 188 lbs.

Feeling pretty health overall, just going thru the motions at local CF 3-4x/week and hoops 1 day/week. No motivation to really go for something (Oly, etc)....life stuff (work, home) taking my attention and just want to stay health and at least moderately strong for bw and age.

we're on a weekly DL program and pulls today felt as solid as they have in over a year. worked up to 3x365 and easily could've had 400 for 3 today. Again would like to sign up for Tactical Strength Challenge that'll run in October, so feeling good on DL is a positive sign. Should post a video in form check.

Doing squat endurance program - Monday was work up to baseline 15RM. Did 225# and that felt as good as squats have in a while. Healthy really helps.

8/9

weight up slightly but feel at manageable level (191.5 as of this AM). Adequate protein and watch fats (try and keep 62g/day) but this lowfat PB and no sugar added raspberry jam (both Trader Joes) are a current weakness...as in just dig in with a spoon to both at night and don't really track. Abs aren't as visible but I'm feeling a little better in the gym than low of 182.

Hit 15 strict pullups (pronated grip) as a max effort this AM, which isn't terrible for me since I'm not on a program. Also gym has been doing 'beast work' (hi rep squatting) and today hit 15x275.

8/28

bodyweight holding 193...could probably lose a couple pounds of fat but meh, OK for now.

Worked up to heavy single in bench today, haven't been on any sort of program and benched maybe 1 time in the past 3 months. Still hit 265 which is only 20# less than 3 years ago when I hit 285 after Smolov Jr cycle. Credit must be due to actually deadlifting every 1-2 weeks and strengthening my back plus good overall shoulder health.

12/15

bw up to 195.2 - too much PB&J at night, meh.

Pretty health overall, doing the CF plus hoops thing, 5-6 days/week (not all out). Hardly ever squat heavy - have had what I feel is some inactive glutes on squats (hips shift on the descent). Definitely more on back squats, FS are better. Last week hit 2x285 FS.

On a 6 week row/sprint program, designed to target improving 500m time. At the beginning (last week) I did 1:30.0 as my baseline (life PR was 1:26.1....will be happy at month's end if I'm close to that). Didn't do much warmup and legit almost died - 9 year old came down and asked if I was OK. Couldn't hear right for about 5 hours. Anaerobic training FTW.

Hit PC plus push jerk at 215 (97kg) yesterday, missed the jerk at 225 (102) three times. Lack of left shoulder mobility causes the bar to stay out front and if I push it out that way on a bad drive I'm sunk. Still that's likely a life push jerk PR - form overall on my dip & drive is improving.

No comps in the immediate future - someone tried talking me into Oly again to try and qualify for masters national event, standards for my weight (94kg) were increased from 182 to 192. I'm sure I could, but the comp is in like Greenland or somewhere that'd take a day to travel to. No thanks, plus not sure I want to focus on Oly right now. Lonely times at 6AM on the platforms by yourself. I did hit a small PR in snatch (split style of course) at 175 lbs (almost 80kg) and split jerked 245 (111kg) and PC & split jerked 235 (106kg) in the past couple months in Nike Metcons.

2/3

Not much has changed in programming lately - feel pretty good overall. A couple things coming up:

1. will be using a macro coach for 5 weeks. Weighing 195 now, feeling a little soft around the middle. Did some bodyfat test last weekend and it said 13.7% - stood barefoot and held some things with my thumbs. Just rec'd my targets - workout days 300c, 75f, 195p (rest days 250c, rest the same).....over 2600 cals on workout days. Will be curious as those are much higher than I was even at the start of my 12 week cycle (different people) last year. Will be curious to see how my body responds and continue to learn what I can sustain going forward.

2. Incorporating 1/week workout at KB gym. Want to learn and improve technique in kb snatch, clean. Plus I'm thinking will be good for my shoulders.

3. Registered for tactical strength challenge 4/14/18.

DL is feeling great, yesterday did 8x225, 6x275, 4x315, 2x365, 2x425 (first 3 sets touch & go) on the 2 1/2 minutes. 425 may have started to get a little sloppy upper back but really felt solid overall. Would like to hit 500#.

4/14

Tactical strength challenge. Tweaked something in my t spine, have seen chiro but still get a burning sensation if I do single arm work. Haven’t KB snatched prior to today in > a month.

Deadlift: opened 405, then hit 445 while left hand slipping. Opted not to do 3rd, maybe could’ve tried 465. Saved for rest of day


Pullups (strict, pronated grip), max effort: 17. Happy with this, hoping for 15+

KB snatch (20kg) in 5 minutes: 111. Meh, happy to be able to do this without back blowing up. Better people were in the 135+ range. My technique is lacking and my plan to work on it at least 1/wk was tossed with back injury.

Overall this is a comp I enjoy. Health permitting will try again, increase DL - hit 20pullups - get much better at snatch

6/6

Still rolling along, lurking the LC log, wondering why everyone keeps bashing their heads on the table with N1 and Mlylt threads and exercising myself (not logging here....use of the CF apps to track as it's much easier and searchable).

Updates:
-pretty healthy, upper back issue has gone away after some chiro and time. Life stresses w/ family and work are at some pretty high levels. #life

-bw has been creeping up, still macro counting but obviously not as diligent. Up to 90kg (198) this morning. All time low of 182 (too low IMO) and up from 192 early March. Would like to get back to low 190's.

-Physically good on most lifts - squatting still not great and not pushing it. FS much better than back squats. DL feels great, last week did 3x415 touch and go and had more in the tank. This week did 5x365 beltless touch & go on a day where I wasn't feeling great coming in. If I want it, 500 lbs is there for the taking.

10/31/18

Random bump. Life still hectic and fairly stressful work and home. 2018 was a year of lifetrolls, looking forward to 2019.

BW at 197.6 currently, same as 5 months ago. I'd say body comp slightly worse, feeling a bit soft in the middle. Pulled/popped a muscle in my quad trying to sprint (while not fully warmed up) in July, no real discomfort still but can feel the divot it left.

In general pretty healthy gym wise. Back squatting...started slow in spring and had gone to beltless on all lifts which I think has helped my core, which had some imbalances the led to my hips shifting during squats. Have been belting for my last set the past couple weeks (program started with 10 reps, today down to 2). Hit 3x325 last week and 2x340 today belted. Today 2x315 beltless and felt pretty solid. Also back squatting w/out lifters, recruiting hamstrings better and still hitting depth with hi bar setup. Thinking flat shoes for life on backsquats here on out.

DL has been feeling solid, has been a couple weeks but hit 5x405 beltless. Tomorrow we're to work up to 1RM, hoping for PR (currently 471) and goal of 500. Will be belted once I get north of 405.

1/11/19

Still kicking in it 5-6x per week (mostly CF gym, 1 day/week hoops). Previously I was going 4-5x/week total and I feel pretty good adding in the extra day or two. Not trying to kill it every day.

Current maxes:
DL - 445x1 (tried 500#, it left the floor...not enough WIM). Definitely had more than 445.
Backsquat - 355x1 a couple weeks back. Definitely in the camp of backsquat with flat shoes, have hardly ever squatted over the past couple months.
Oly - not much to report, not great due to lack of practice.
Weighted pullup - 80# (F @ 106...too big a jump). Likely PR (pronated grip).

No immediate plans/goals. CF gym has jumped into a programming/testing protocol called Level Method that has about 15 different lifts/workouts to then slot you. When all completed will help identify weaknesses and steer you towards a certain workout on a given day. Maybe would look into a team/partner local comp for some fun.

Getting fat (up to 200#) - macro counting not so much in the evenings.

5/17

Quarterly-ish update. Not much has changed, living the busy old people with kids life.

Still CF gym 4-5x per week and basketball 1x at most. Starting to consider whether hoops is worth it...love the game, the guys I play with but body not such a big fan. Warmer summer months make it easier to get loose - likely will need to do a legit warmup (row, etc) prior to playing during winter.

Nothing super crazy in great feats of strength - bw still hovering around 200#, borderline fatt-ish around the middle. Meh.

Recent achievements:

Weighted pullup (pronated) 90#, likely PR
Max strict pullups (17, ties PR...should've tried that # 18).
3x365 lb sumo DL (with 3 second up & down tempo)
5x145 strict press, likely 5 rep PR
Grace (CF - 30 PC & Jerks @ 135), 2:57. Best was a couple years ago 2:24.
Workout with 50# weighted pullups (Quarter Gone Bad), those felt great today.

still using gym app to log workouts. counting macros during day and some evenings, but too much cold cereal and chips. Probably around 3,000 cals/day. Dropped weight early last year at 2,700 (300c, 75f, 190p), just haven't had discipline in evenings.

Log more! I skimmed it and would definitely read

Thanks, but life dictates I’m a lurker around here these days between work and family. I use the convenient sugar WOD to log and track. And really not much spectacular happens these days, have had low back issues for years and lately it has been limiting. Getting better with some good PT and CBD oil.

Typically lower third n gyms sugarwod and even past areas of competence (PC, DL, squatting) have been compromised to low back and slight shoulder impingement. Happy to be there most days.