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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Apr. 4 2008 8:19:27
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Slyblackdragon
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2x 800m jogs
Times:
4:32
4:36
Note- Didn't really push myself, still getting used to running.
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RE: Year of My Metamorphosis:Phase #2 (cutting) NEW WOR... - Apr. 4 2008 20:34:43
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Slyblackdragon
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"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
As Rx'd 95 lbs. Started with 135 lbs, but fouled after about 12 reps on the first set.
Also, pics for the Shape Up contest. Didn't do as well as I had expected, my diet wasn't the best. But, progress is progress.
< Message edited by Slyblackdragon -- Apr. 4 2008 21:11:01 >
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Apr. 10 2008 5:20:11
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Slyblackdragon
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Running a few days behind on my workouts and my posting. Crossfit has been in a max effort mood lately, but I haven't been feeling so strong. Something to do with bad sleeping patterns and end of semester stress I reckon. Anyways, here are the workouts for the past few days.
Monday, Crossfit Total
Squat- 275 lbs
Overhead Press- 140 lbs (wasn't feeling it)
Deadlift- 365 lbs (405 would have gone if I had straps, need to order some)
Tonight:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
14 rounds +10 reps. (total of 104 pullups) Tore a callous on each hand around the 12th round 
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Apr. 14 2008 6:31:16
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Slyblackdragon
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Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Only did 3 rounds due to time constraints, really wish I had scaled it :(
Thrusters: 4,3,2
Pullups: 5,3,3
Burpees: 4,4,2 (gassed!)
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Apr. 16 2008 5:19:42
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Slyblackdragon
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Practice Hang Cleans (I have no power, really something I need to work on)
95 lbs x1
115 lbs x1
135 lbs x1
150 lbs x1
160 lbs x fail
160 lbs x fail
Notes: Pathetic showing today, really need some coaching of Oly lifting.
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Jul. 4 2008 19:51:37
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Slyblackdragon
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Today marks the first day of my Performance Menu training. Basically I am going to be working a lot of my Oly lifts with some fitness and GPP thrown in. We'll see how it goes.
These lifts are all completely new to me and I am trying to teach them to myself, so be gentle.
Snatch Balance: 3x3 w/ 65 lbs
Mid-Hang Snatch: 3x3 w/ 95 lbs
Pullups: 8,7,6
Long Jump: 3x3
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Jul. 5 2008 21:23:41
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Slyblackdragon
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Man, oly lifts are complicated!
Snatch- 3x3 w/ 95 lbs working on form
Clean and Jerk- 3x3 w/ 95 lbs working on form
Squat- 225 x1, 250 x fail (got a little over zealous here)
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Jul. 5 2008 21:25:38
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boar
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always lookin good mate, espcially the beards !!
i like powercleans , clean n jerk / snatch are both very technical ,but worth the effort !
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Jul. 7 2008 14:41:11
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Slyblackdragon
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Thanks old buddy. Haven't looked at your journal in a while, will need to read through some more, but it seems we are both on about the same track right now of training for performance. Good news is I am down 30 lbs and 18% bodyfat from where I started. I am 12% bodyfat at 170 lbs, but have hit a road block on my goal of 8% bodyfat.
If anyone could advise me on my form issues I would really appreciate it:
http://youtube.com/watch?v=mlWdptomDis
http://youtube.com/watch?v=jpviOKSd-KE
< Message edited by Slyblackdragon -- Jul. 7 2008 14:48:51 >
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RE: Year of My Metamorphosis:Phase #2 Cutting and Fitne... - Jul. 8 2008 7:00:33
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Slyblackdragon
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Today's Workout (complete with video!):
Back Squat: 3x2 @ 240 lbs
Snatch Pull: 2x1 @ 185 lbs
Push Press: 3x2 @ 135 lbs
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RE: Year of My Metamorphosis:Phase #3 (break from fat l... - Jul. 15 2008 16:51:29
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Slyblackdragon
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O.K., I am in the process of getting a new diet and new workout routine with your help. So it is time to focus and get dialed in and finally achieve the body I dream of. So here goes. These were taken today:
175 lbs
~13.5% bodyfat
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RE: Year of My Metamorphosis:Phase #3 (break from fat l... - Jul. 17 2008 19:36:50
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Slyblackdragon
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Yesterday's Liftage:
Squats: 225 1x5
Pistol Step Ups: 3x5 on each leg
RDL: 4x10 @ 135 lbs
Yesterday's diet was bad. I went to visit a friend I hadn't seen in a while and got a bit out of whack. One day here and there shouldn't make or break me, but in the interest of honesty and keeping on track I logged it anyways. http://fitday.com/WebFit/PublicJournals.html?Owner=slyblackdragon
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