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Old 09-21-2009, 12:57 AM   #1
Alex McRobie
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Better, Faster, Stronger, Fitter

hey guys have been doing CrossFit inconsistantly for about a year now.
i dont zone and my diet is pretty average.

i used to be a 400m track specialist and did 800ms as well.
i feel my endurance by far outweighs my strength and power, am looking to get stronger without too much decrease in my running.

following advice from Marcus Allen (cheers Marcus) i am going to
"make some concrete goals
pick a program
do THAT program
keep a log
monitor your results"

ok so concrete goals: increased strength in all lifts (really need to work on my shoulders and squat)
keeping below 15% body fat (9% current)
keeping mile time under 4:40
get better at metcons
gain some mass and i will try to eat more to do so
do the main site wods as rx'd
and... SIX PACK!!

the program i am doing is...a version of CFSB, just a lot more organised,
i wont go into details so to avoid confusion.

at the moment ill be training monday, wednesday, friday and saturday,
will look to amp it up one more day if i can cope with it.

ENJOY!!
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Last edited by Alex McRobie : 09-21-2009 at 12:59 AM. Reason: forgot
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Old 09-21-2009, 01:53 AM   #2
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

i am going through a series of strength and stamina tests this week,
today i did:

3RM power clean - 65kg
3RM deadlift - 110kg
3RM weighted dip - 11kg (+1kg chain )

push ups in 2:00 - 42
sit ups in 2:00 - 65

push ups and weighted dips in the same day probably wasnt the best idea.
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Old 09-22-2009, 11:04 PM   #3
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

benchmarking today:

3RM back squat - 80kg
3RM benchpress - 60kg

stamina tests
max flutter kicks in 2:00 - 58
max strict wide grip assisted pull ups - 9
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Old 09-26-2009, 12:07 AM   #4
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

weighted pull up 3RM - bodyweight 76kg+10kg

front squat 3RM - 70kg

OHS 3RM - 40kg

stamina test:
bench dips in 2:00 - 42


oh yeah and i had already done FIGHT GONE BAD 09 this morning!!
FGB score - 386 (scaled to 20kg)
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Old 09-27-2009, 01:40 AM   #5
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

cramped out when i got out of bed this morning, am really feeling the aftermath of FGB!!

last lot of testing today

shoulder press 3RM - 37kg

stamina tests:
air squats in 2:00 - 96
ammo press 12.5kg in 2:00 - 76
box jumps 20" in 2:00 - 76
back extensions (plus 12.5kg i think?) - 50 something (sorry a bit unaccurate, did not record back extensions)


time to get on with it!!
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Old 09-28-2009, 03:24 PM   #6
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

allright first workout...

bench press
5x3 @ 55kg

then

AMRAP 10 minutes:
10 pull ups
15 dbell swings @ 15kg
20 sit ups

i got through 7 rounds

a little bit easy but a good little intro workout,
probably 5 more reps of each exercise would be better and a 20kg dbell
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Old 09-30-2009, 12:59 AM   #7
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

number two:

weighted dip: (maintenance lift, to be done straight across at 3RM)
had trouble with building up to 3RM so only managed two sets at 10kg

AMRAP 10mins
10 push ups
10 pull ups
15 squats
- 11 rounds plus, 3 pull ups

then

four rounds for time of:
20 weighted back extensions (10kg)
5 turkish get ups (alternating each round, 10kg)
10 lying barbell rows (36kg)
- 9 minutes something?
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Old 09-30-2009, 10:57 PM   #8
Sean J Hunter
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Re: Better, Faster, Stronger, Fitter

It was 8kg on the TGU and your time was 8:36.

Fun to watch you hurt man.

S
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Old 10-03-2009, 08:58 PM   #9
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

cheers Sean, yeah what he said

yesterday i did strength work.
push press - 3x5 @ 50kg
back squat - 5x3 @ 85kg

i have been looking at the program super squats and decided i wanted to have a go just as a test, obviously couldnt do it cause i had just done squats so instead:

1x20 @ 10RM (which was 80kg for me)
only allowed to rest at top of lift or to switch my grip up on the ground...

IIT BUUURRNED!!!!!!!!!!
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Old 10-03-2009, 11:48 PM   #10
Alex McRobie
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Re: Better, Faster, Stronger, Fitter

todays my rest day

one week down, feeling really good, not sore, tender, nothing which is good.
i am going to be hammering my workouts with maximum intensity now that i know what im doing!

will also start amping up on the splits that im doing mainly in the mornings

im training for triathlon at school so am doing CFE, the splits are as follows:

Monday
AM - CFE tempo swim
PM - CFSB

Tuesday
AM - REST
PM - CFE interval run / 5k run
Evening - interval swim (not CFE this is waterpolo practise)

Wednesday
AM - CFE tempo cycle
PM - CFSB

Thursday
AM - REST
PM - Waterpolo game (only 20 minutes with breaks so i count it as a rest day)

Friday
AM - CFE interval cycle
PM - CFSB

Saturday
AM - tri club brick training session
PM - CFSB

Sunday
REST / recovery / light run

thats it

this is basically what i have been doing for about 3 months now and havent had any problems with overtraining so far, im reasonably careful about listening to my body and if i need to skip a day of training i will do so.
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