CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 06-20-2011, 11:17 AM   #1
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Sara Gets Strength

Background: I've been Crossfitting since April 2008, but haven't seen significant strength gains. I worked out at an affiliate doing mostly main-site WOD's and was happy with the weight I had lost and the fit look that I had. But last summer, I decided to throw in some CFSB on my own to gain some strength and have done a couple rounds of it since then. Since I was doing the strength work on my own and had most of the other equipment I needed for Crossfit in my garage, I decided to quit the affiliate and have been working out on my own since January 2011.

While I liked CFSB for the programming aspect of it, I felt like I wasn't getting in enough "workout time." My back squat, bench press, front squat, and shoulder press lifting sessions only took about 10 minutes and the metcons were generally 15 minutes or less, so I came up with own hybrid between CFSB and CF Endurance using my rower for endurance workouts. This brought me to the point of working out 5-6 days/week with 3-4 of those days having additional CFE workouts in the evening. I wasn't seeing strength gains and I started to gain weight, even though I was 95% strict Paleo.

Some people thought perhaps I was working out too much and not eating enough calories, producing a cortisol issue. I've now taken a week off from working out, have added 400-500 calories to my daily diet, and have lost a couple pounds. I'm ready to start over and get those strength gains that I've wanted for a long time now!

Plan: I'm not exactly sure what my long-term plan is, but I'm going to start with another session of CFSB without the extra endurance workouts. I'd really love to find a program that incorporates other lifts, such as cleans and jerks, so I could see some gains in those lifts as well. Any advice on this would be much appreciated!

Stats: I'm 36 years old, 5'8", 138 pounds, and 21.6% body fat with very long arms and legs, which I truly believe have hindered my strength gains. I'm somewhat embarrassed to post my lift PR's since I've been doing Crossfit for so long, but whatever...here they are:
CFSB lifts
Shoulder Press: 70# 3RM, 65# 5RM
Back Squat: 145# 5RM
Bench Press: 80# 3RMPush Press: 95# 3RM
Front Squat: 125# 5RM
Other lifts (not done on a regular basis)
Push Jerk: 100# 1RM, 91# 5RM
Clean & Jerk: 100# 1RM
Power Clean: 105# 1 RM
Split Jerk: 107# 1RM
Deadlift: 241# 1RM (don't do heavy deadlifts anymore due to lower back issues)

6/19/11
Saw C&J 1-1-1-1-1-1-1 posted on mainsite, so thought I'd try it and see where I'm at on these
65-75-80-85-90-95(failed jerk)-95-100(failed jerk)
Happy because I haven't done heavier clean & jerks in a very long time and I came very close to my previous PR!

Then, 5 rds of 5 deadlifts (100# due to back issues with heavy deadlifts) and 15 double unders - 3:06

6/20/11 (Begin CFSB)
Back Squat 3x5: 95-115-125
Metcon: AMRAP 10 min of 10 situps, 10 goblet squats, 15 toes to bar - 4 rounds even

It's time for me to get strong!
  Reply With Quote
Old 06-21-2011, 07:47 AM   #2
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

6/20/11 Evening
Walk 2.8 miles with Curt

6/21/11
Bench Press 3x5: 65-70-75
1x15 @ 60#

4rds:
3 power cleans 85#
10 burpees
5:23

No time for warmup today...need to start thinking about incorporating more warmup time into my workouts...maybe some rowing? Usually try to do some jump roping, pullups, pushups, dips, and squats. Need to work on stringing box jumps together too.
  Reply With Quote
Old 06-22-2011, 11:41 AM   #3
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

6/21/11 Evening
Run 30 minutes

6/22/11
Rest Day!
  Reply With Quote
Old 06-23-2011, 07:13 AM   #4
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

6/23/11
Warmup - easy 500m row - 2:09

AMRAP 20min:
9 pullups (these were kind of slow, can only string 3 or 4 together at a time)
12 push press 65#
50m farmers walk 1pd - subbed walking lunges, since I only have 1 kettlebell

5 rounds plus 9 pullups

Loved this workout! My shoulders are screaming though
__________________
Pain is just weakness leaving the body.
Sara Gets Strength
  Reply With Quote
Old 06-24-2011, 10:05 AM   #5
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

6/23/11 Evening
Walk 75 minutes

6/24/11
Woke up really sore and tired today, so decided to rest. Might do front squats and short AMRAP tonight instead.

Down to 136.8# and 21% BF. Also lost an inch on the waist!
__________________
Pain is just weakness leaving the body.
Sara Gets Strength
  Reply With Quote
Old 06-27-2011, 09:50 AM   #6
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

Took another couple days off except for a bike ride and mowing the lawn. Decided to start CFWF and I'm pretty excited about it since it will give me the chance to work on strict pullups, dips, and power cleans! The general advice was to try and reach my 5RM in week 5, so I'm starting out pretty light, but I'm sure it will get heavy real fast. I'm going to list all of the warm-up sets and then highlight the working sets.

6/27/11
Back Squat:
45x5x2
65x5
95x5
105x5x3

Shoulder Press:
45x5x2
55x5
60x5x3

Pullups (with mini-band):
2 (pullups)
2 (chinups)
3 (chinups)

Super excited about the pullups! I haven't been able to do a strict pullup in years and these felt pretty strong with the mini-band. Can't wait to see how quickly I can get one without the band!
__________________
Pain is just weakness leaving the body.
Sara Gets Strength
  Reply With Quote
Old 06-28-2011, 07:17 AM   #7
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

6/27/11 Evening
Walk 6.4 miles

6/28/11
Warmup w/jump rope 200 singles

Clean:
55x3
65x3
75x3x5

Dips (w/mini band):
15
11
11

Annie:
8:00 (PR by 0:53!)

Will start working on dips without the band on Thursday.
__________________
Pain is just weakness leaving the body.
Sara Gets Strength
  Reply With Quote
Old 06-29-2011, 07:27 PM   #8
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

Today is a rest day, but I did walk 2.8 miles with my hubby. The 4th of July holiday is going to mess up my training schedule, so not sure whether to squeeze it in on the days I have available or wait until the following week to get back at it.
__________________
Pain is just weakness leaving the body.
Sara Gets Strength
  Reply With Quote
Old 07-01-2011, 07:41 AM   #9
Sara Schroeder
Member Sara Schroeder is offline
 
Sara Schroeder's Avatar
 
Profile:
Join Date: Sep 2008
Location: Ames  IA
Posts: 170
Re: Sara Gets Strength

7/1/11
Warmup:
500m Row - 2:07

Back Squat:
45x5x2
65x5
95x5
110x5x3

Bench Press:
45x5x2
55x5
65x5x3

Dips (no assistance):
3
3
4
__________________
Pain is just weakness leaving the body.
Sara Gets Strength
  Reply With Quote
Old 07-01-2011, 08:10 AM   #10
Yahya Kohgadai
Member Yahya Kohgadai is offline
 
Yahya Kohgadai's Avatar
 
Profile:
Join Date: May 2009
Location: Hayward  CA
Posts: 1,385
Re: Sara Gets Strength

Here's an idea for progressing to strict pull ups:

Let's say 0% ROM is the position you're in when you're in a full dead hang and 100% is at the top w/your chin over the bar.

On days where you're working on it, alternate between trying to get from 0%-50% and trying to get from 50%-100.

So on 0-50 days, you'd just go into a dead hang and try to get as close to 50% as you can.

on 50-100 days, you would put a box under the bar and stack up some plates to where your elbows are bent 90degrees (50% mark) and then, w/o any sort of jump, pull yourself up to the 100% point. If you cant go from 50-100, stack up as many plates as you need to get to 100 and then progress yourself by removing plates.

So let's say you worked on your pull ups 2x/week:

week 1
monday:75%-100%, friday 0%-25%

week 2
monday:60%-100%, friday 0%-35%

week 3
monday 50%-100%, friday 0%-40%

week 4
monday 45%-100%, friday 0%-45%
(at this point, the two ends of the spectrum have met and theoretically you should be able to go from 0-100 so try it but if just follow through)

week 5
monday 40%-100%, friday 0%-50%

Your numbers will vary obviously but you get the idea.
__________________
34/m - 5'8" - 170lbs - 18%bf
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Why doesn't barbell strength translate into gymnastic strength? Jason Rambo Fitness 91 07-04-2009 11:37 PM
Relative strength for an army personal or brute strength... Zeeshan Parvez Exercises 6 08-09-2008 06:04 PM
tendon strength? precursor and nescessity to real strength? experts? Kevin Kaeating Fitness 6 10-25-2007 04:46 PM
How long between strength workouts before strength loss Howard Wilcox Fitness 12 04-16-2007 02:54 PM
CF North standards -- strength vs. strength endurance John Frazer Fitness 5 09-03-2006 07:40 PM


All times are GMT -7. The time now is 07:40 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.