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Old 11-25-2013, 11:03 PM   #1
Shane Atkinson
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Oklahoma Strong

Log name stolen from my RokFit benefit for Moore Ok T-Shirt.

Height: 72"
Weight: 185
Most Recent CFT: 885
CFT PR: 955 (2010)

Been doing CrossFit off and on since 2010 mostly un-coached.

Consistently training with CrossFit since June 2013.
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Old 11-25-2013, 11:05 PM   #2
Shane Atkinson
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Re: Oklahoma Strong

Wednesday November 20 2013

AM:
Slept in and it felt awesome

PM:

Warm Up
Mobility WOD
Normal Warm-Up
(Looking into re-working these to being more specific)

Training of the Day

Dead lift
3-3-3 @ 90% = 365lbs
then:

1 mile run (7:57)
rest 3 minutes
1 mile run (7:50)
then:

100 knee to elbow (7:23)

Notes: OK, so I am moving away from CFE for a little bit here. I am also putting down my pen from my own programming. This means 5/3/1 is on hold. How long, who knows. I am going to give TF Black Training my 100% attention as I PCS to Carson. Why the new plan? It appears to be exactly what I am looking for. Strength and Cardio mixed with Ruck-Marches and other Military related WODs. Also, I am looking forward to learning other methods of training. Maybe Coach Leo can teach me something along the way that I can incorporate in my training if and when I go back to my own programming. I really look forward to meeting him and his team in 2014. I think I will have to make a trip to his Box every other weekend when I move to Carson.

I still owe myself the Benchmark "BT" for the TF Military training.
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Last edited by Shane Atkinson : 11-25-2013 at 11:25 PM.
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Old 11-25-2013, 11:07 PM   #3
Shane Atkinson
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Re: Oklahoma Strong

Thursday November 21 2013

AM:
20min Run Progression with Elevation Mask at 6k and a 102lb Golden Retriever. 1min on 1 min off. (These runs are for the fat puppy)

PM:

Warm Up
Mobility WOD (Added Foam Roll)
Normal Warm-Up
(Still looking into re-working these to being more specific)

Training of the Day

Front squat
3-3-3 @ 85% (185lbs)
1-1-1 @ 90% (195lbs)
Bonus 1RM attempt 225lbs (+10lbs) Failed at the 245lbs

then
With Elevation Mask @6k
25-20-15-10-5 of…
Hand release push ups
box jumps

As soon as you finish the set of 5′s complete 200 mountain climbers (foot to the outside of the hand and knee touching the elbow. Every rep counts as 1 rep, so 100 left / 100 right alternating)

Time 7:02

Notes: Never did Hand Release P-U before. New kind of suck. These are harder than one thinks they are. However I did notice these to hurt more than a regular push-up I am researching the why of how these are better if they indeed are better than a regular push-up.

The percentages are based off my current (now old) PR of 215 set earlier this year when I started training again. I somehow had some left in the tank so I went for a 2013 PR of 225 and hit it. I than tried to match my 2010 PR of 245 and missed it. I'll hit 245+ soon.

Current concerns at this time lie with Mobility. I am still working my way through The Supple Leopard but I need to find a better mobility WOD here soon. Something more specific to my daily training. I know here soon I should be able to begin a trial and error on this. I plan to dig into the deeper chapters of The Supple Leopard this weekend.

As for these slow progression runs....my dog is fat. He is 102lbs. After I started CFE we stopped running together and gained weight. He misses the runs and I kind of do too. I figure I can add in some light jogs in the AM with him and my Elevation Mask and not hinder my TF Black Training. He really is slow. I promise.
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Old 11-25-2013, 11:08 PM   #4
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Re: Oklahoma Strong

Friday November 22 2013

AM:
Sleep....and this is getting easier to do here lately.

PM:

Warm Up
Mobility WOD (Added Foam Roll)
Normal Warm-Up +DU Practice

Training of the Day

6 Rounds of…
1 press, 2 push press, 3 power jerk, 4 split jerk
complete each complex unbroken. send off every 2 minutes at 85% of press 1RM
(RX'd: 145lbs / Actual: 115lbs)

then
With Elevation Mask at 6k
100ft walking lunge (use the same barbell as the complex)
80 med ball sit ups (15.4lbs)
60 wall ball (15.4lbs)
40 chest to bar pull ups (Green Band)
20 ring dips (Green Band)
1k run (Treadmill)

Time; 25:00

Notes: Today was a technique over weight day with the overhead work. I am not very familiar with Power and Split Jerks so kept it safe heavy. I think I will look into the Burgener Warm-Up and starting dragging my PVC to the Globo to work on the Olympic lifts as part of my warm-ups and cool-downs. My overhead lifts still are far behind all my other lifts. I hope the additional warm-up and cool-down work can assist it bringing it all together.

As for the Chipper, it was with the Elevation Mask at 6k. Air was not an issue but muscle endurance was. Just not my day today. I felt tired and sluggish but I had the motivation necessary. I went with Green Band on the Pull-Ups and Ring Dips to work on range of motion and form. I figured I'd rather get good assisted reps than junk force 'em out reps. This was one of those Chippers that threw all of my weaknesses into one uncomfortable event. Ego...Humbled.
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Old 11-25-2013, 11:09 PM   #5
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Re: Oklahoma Strong

Saturday November 24 2013

PM:

Warm Up
Mobility Stretches

Training of the Day

Find some stairs, put on a pack or weight vest weighing up to 45lbs. Cover as many flights as possible in 1 hour. At the end of the hour drop the pack and run 1mile for time

Boots and Elevation Mask at 6k for both the stairs and the run

Stairs equaled about 1.04 miles (Garmin said so)
Run: 9:16

Notes: This was by far the worst thing I have done in a very long time. Somehow I mentally pushed my way through this one. I have never wanted to quit a session more in my time than I did today. This was definitely a mental fitness session. My legs shook the rest of the evening and I do not want to talk about getting out of bed this morning. Thank goodness Sunday is a rest day. I will be walking the dog to stretch these legs out some.
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Old 11-25-2013, 11:12 PM   #6
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Re: Oklahoma Strong

Monday November 26 2013

PM:

Warm Up
5:00 Row
Mobility Stretches
Deadlifts and Sit-Ups

Training of the Day

With Elevation Mask at 6k
10 rounds of…
1 dead lift at 90% (365lbs)
sprint 200m (Treadmill)
8 box jumps
rest :30

Notes: Calves are still smoked from Saturdays training. Overall this wasn't all that bad. The 365 was easier to pull than last week even though my back is not recovered. I'll count that as progress.

Finished this by rolling the calves for about 10 minutes.
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Old 11-26-2013, 07:07 AM   #7
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Re: Oklahoma Strong

Tuesday November 26 2013

PM:

Warm Up
5:00 Row
Mobility Stretches
3 Rnds: Thrusters, Sit-Ups, Push-Ups

Training of the Day

Push press and hold
3 push press at 85% (145lbs) of 1RM. Following the 3rd rep hold in a locked out position overhead for :15
Send off on the minute for 6 rounds

then
2 Pull-Ups…2 bar dips
5 burpees
4 Pull-Ups… 4 bar dips
5 burpees
6 Pull-Ups…. 6 bar dips
5 burpees
8 Pull-Ups… 8 bar dips
10 burpees
6 Pull-Ups…. 6 bar dips
10 burpees
4 Pull-Ups…. 4 bar dips
10 burpees
2 Pull-Ups…. 2 bar dips

Time 11:44

Notes: RX'd was Muscle-Ups w/ dip at the top of the bar. I slugged through this training. Overhead felt good. Pull-Ups and Dips crushed my soul. Went no band, then green band, then black band. Each pull with the bands include an attempt to MU over the bar. Did not get any. Finished the session with 3 sets of 5 banded slow up and down pull-ups.

I am adding oatmeal to my diet. Just to see if I can revamp my energy levels.
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Old 11-28-2013, 09:19 AM   #8
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Re: Oklahoma Strong

Wednesday November 27, 2013

PM:

Warm Up
5:00 Row
Mobility Stretches
3 Rnds: Squats, Sit-Ups, Jump Shrugs

Training of the Day

1 clean on the minute at 85% (150lbs) 1RM for 8 minutes.
then

6 rounds for time of…
1 hang squat clean, 3 front squats (60% of Front squat 1RM)(135lbs)
15 hand release push ups

Notes: Felt good after the Cleans I thought I'd try to up my 1RM to 185 and I nailed it. Hand release push-ups still a weakness but they are feeling better as I do them. Overall good session.
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Old 11-28-2013, 09:27 AM   #9
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Re: Oklahoma Strong

Thursday November 28, 2013

AM:

Warm Up
Light Walk to the run

Training of the Day

Run
Cover as much ground as possible in 45 minutes
With Elevation Mask at 6k
4.85 miles

Notes:My neighborhood is not flat by any means. I figured I could nail 5 miles easy in 45 mins but forgot about the added degree of difficulty with the Elevation Mask. Went up hill for 2.5 miles and turned around to bring it back home. Some short walk sessions on the first 25 mins. Overall not a bad run. I went ahead and pushed out the last little bit to make an even 5 miles.

Happy Thanksgiving!
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Old 11-30-2013, 09:13 AM   #10
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Re: Oklahoma Strong

Saturday November 30, 2013

PM:

Warm Up
5:00 Row
Mobility
3 Rnds of: Squats, AbMat SU, BE, T2B

Training of the Day

10-9-8-7-6-5-4-3 Back squats at 65% 1RM (200lbs)
10-11-12-13-14-15-16-17 Toes to bar

then
40 buprees for time
Time 3:39

Notes:Getting better on toes to bar. Went unbroken up to the 12. Tried to pace myself on the burpees however I just paced to slow. Those burpess proved to be just a tad bit more difficult following those squats and toes to bar.

I also need to put some effort into researching and learning to row better. If anyone has any videos or recommendations I am open to hearing it. I've watched a few videos on the Journal but I think it is just going to come down to practice like everything else.
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Last edited by Shane Atkinson : 11-30-2013 at 09:19 AM.
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