_tim's Log

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(_tim @ Feb. 26 2010,9:18)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> I think I may try this with thrusters - it'd be a good way to train for a Fran attempt.</div>
Is a Fran in your future? Pain and suffering awaits you!
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Nice workout tim for being a little under the weather. Persistence and hard work my friend!
 
Thanks Bax! Yes - a Fran is definitely in my future. Thing is, I've never done thrusters or kipping pullups before. I have to learn both before I make the attempt. I'm planning on working on both lifts through this cycle, with the Fran attempt coming this spring.
 
BB Rows: 7 x 3, 2 x 1 (static singles) @ 180; 1 x 1 @ 160 (static single)
My form sucked horribly during the 7th set - I was jerking the bar to my chest instead of pulling it.  So, I did some singles where I got the bar as high as I could and held it for as long as I could.  I'm going to keep a close eye on these - this is always a tough lift for me to develop, and the last thing I want to do is develop bad form/habits in the process.

Cable Row: 120 x 18

Deads: 2 x 12 @ 200
OK - interesting side note.  I cut my index finger pretty badly over the weekend doing some remodeling so when I did my hook grip, I experimented with using my middle finger only to hold down the thumb to avoid putting pressure on the cut.  I've never felt such complete control over the bar without straps.  I'm going to try this for my triples sets and see how it goes - but preliminarily, this may be an amazing find.

Chins: 1 x 6, 2 + static hold @ BW + 5
I was pretty much out of time and my biceps were fried from the rows.  Nothing like a tad bit more work to really slay 'em!
 
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(_tim @ Mar. 01 2010,2:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">OK - interesting side note.  I cut my index finger pretty badly over the weekend doing some remodeling so when I did my hook grip, I experimented with using my middle finger only to hold down the thumb to avoid putting pressure on the cut.  I've never felt such complete control over the bar without straps.  I'm going to try this for my triples sets and see how it goes - but preliminarily, this may be an amazing find.</div>
Sorry to hear about the accident. Good idea to miss out your index finger. One thing though: are you saying that you haven't been using your middle fingers up to now? Probably not, but just in case, this is a pic of what a hook grip should look like:

http://www.crossfit.com/mt-archive2/TheHookGrip.jpg

I don't think my hook grip would be much good without my middle fingers. They play a key role.
 
Truthfully, no Lol - I've only been using my index finger. When I first researched it, I found a pic with the guy putting his index finger over the thumbnail - that was it. That's how I've been doing the hook grip ever since. Seeing that Crossfit image, that tells me I've been doing it wrong for a long time. The difference is astounding.
 
Pause Bench: 10 x 3 @ 205
Finally - a triples effort I feel I can build on.

Push ups: 10
I literally wanted to die doing these. Don't know why I never attempted this, but rest assured, I'm never doing anything but push ups after benching for added chest slaying.

Low on time this AM. That wrapped the WO.
 
Run Training Today...

2.5 miles @ 6.5 MPH, 7.0 MPH, 7.5 MPH; Random program

I'll explain.  After last week, I felt as though I needed to start conditioning myself to be able to do extended cardio-based activity.  So, the goal today was more about continuous movement than speed.  Regardless, I started bumping up speed after the first 12 minutes, and did the 7.5 MPH pace for the last 3 minutes - coincidentally at the biggest incline of the session.  At the end, I had quite a lot left in the tank, so I feel good about my progress thus far.
 
Deads: 10 x 3 @ 250
To echo Lol...  Socks, no belt, hook grip for all reps.  I feel like such a moron with the whole hook grip thing; using the middle finger was never anything I even tried to do.  The difference is astounding.

SLDL: 150 x 12

BB Rows: 4 x 6 @ 150
Felt strong.  Finally.  I do these in socks as well; I seem to have better body alignment (and thus a straighter pull) without shoes.  Been doing 'em this way for a long time.

CGPD: 2 x 12 @ 150
No clustering - but the 2nd set was TOUGH from the 8th rep on.
 
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(_tim @ Mar. 04 2010,3:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Deads: 10 x 3 @ 250
To echo Lol...  Socks, no belt, hook grip for all reps.  I feel like such a moron with the whole hook grip thing; using the middle finger was never anything I even tried to do.  The difference is astounding.</div>
I think you should get a medal for hooking without your middle fingers! That's rather astounding too.
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Nice lifting BTW.
 
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(_tim @ Mar. 04 2010,10:06)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">To echo Lol...  Socks, no belt, hook grip for all reps.  I feel like such a moron with the whole hook grip thing; using the middle finger was never anything I even tried to do.  The difference is astounding.</div>
So you've found something positive to do with that middle finger -- besides signaling to stupid drivers...
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Ah yes.  Sending the love via middle finger to those with no earthly clue as to how to operate an automobile.  

OK - this was a complete mistake in programming, and something that I specifically program against.  I think I wrote down the wrong workout, and instead of correcting it, I foolishly turned this into a &quot;I wonder what this would be like&quot; thing.

Pause Squats: 6 x 3 @ 245
Heavy squat triples AFTER HEAVY DEAD TRIPLES?  Stupid, stupid, stupid, stupid, stupid, stupid. The fatigue from those sets affected everything else - I was 300% more tired after 6 sets than I normally am after 10.

Bench: 4 x 6 @ 190
No clustering - but set 4 was challenging.

Standing Press: 12, 4 @ 100
That 12 set was an 11-1 cluster.

OK.  I'm going to do this exact workout again next week - but I'll bump Bench up a tad since the sets across were complete.  Just one more time....

STUPID.  
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(_tim @ Mar. 05 2010,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I foolishly turned this into a &quot;I wonder what this would be like&quot; thing.

Pause Squats: 6 x 3 @ 245
Heavy squat triples AFTER HEAVY DEAD TRIPLES?  Stupid, stupid, stupid, stupid, stupid, stupid.  ...
...
OK.  I'm going to do this exact workout again next week - but I'll bump Bench up a tad since the sets across were complete.  Just one more time....

STUPID.  </div>
Yup, once you've done something stupid, there's nothing left to do but to double down and go for it...
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Best of luck. It kinda looks like fun.
 
Yah, squats after deads =
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I've done it before, but usually lighter squats. Heavy work sets after heavy deads are just...not good.
 
Dropped workouts from the forum switch...
3/9/2010
Thrusters: 45 x 5; 5 x 8 @ 90

Kipping Pullups: 6 x 5

3/11/2010
Pause Chins: 10 x 3 @ BW+10

Kipping Pullups: 1 x 6


Today....
Finally - the redo.

Pause Squats: 10 x 3 @ 245
I got 'em all in but they were tougher than they should have been. I have to be better about getting the other workouts in.

Bench: 4 x 6 @ 195
Last set was clustered 4-1-1.

Standing Press: 2 x 12 @ 100
Second set was clustered 8-3-1.

I got it in, but the missed sessions are taking their toll.
 
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BB Row: 10 x 3 @ 165
All reps to my chest (well, upper abs to be precise), no jerking.

Cable Row: 130 x 19

Low on time at that point, so...

Thrusters: 70 x 19
Kippings: x 9

I figured out my problem with the Kipping form - I wasn't pushing the bar away for the descent, and as such was killing my ability to have a fluid motion into the next rep. Now that I have this figured out, I feel like I can really start to push the lift and see how far I can go. I'd hoped for 25 thrusters to emulate the first part of the Fran, but I literally had nothing left in the tank after 19.
 
I figured out my problem with the Kipping form - I wasn't pushing the bar away for the descent
Click to expand...
Ah, yes. Very easily done (or not done, if you know what I mean?!). Not pushing away kills momentum. It's easy to get this wrong when you are tired, making the next rep more difficult and slower.

Don't forget Fran is 21-15-9 so you won't need to go as high as 25 reps. Nice idea for a super-Fran though: 30-20-10. To do that in a good time you'd have to be a metcon beast.
 
Thanks Lol - I had the Fran wrong in my head. I thought it was 25-15-10 this morning when I was doing the reps.

You have me thinking about the super Fran - and thus have set a new goal. I'm not sure whether to curse you or thank you. :)
 
Pause Standing Press: 10 x 3 @ 130
I'm not sure what my 10 x 3 PR is, but I believe this is close if not it. Toward the end of the sets, my whole body was tensing with each rep - especially my quads. That made for interesting squats...

EDIT - This is a PR for sets across. I checked back through my logs.

Squats: 3 x 6 @ 220
My quads were so tired after the Presses that these were very challenging. I felt off-balance between my quads and my hams. That's mainly why I dropped a set - I felt a type of fatigue I really wasn't used to, and didn't want to risk getting hurt.

Bench: 2 x 12 @ 170
No clustering, done in a quasi-superset with Squats. I was very surprised to get through these - I fully expected my triceps to be dead.
 
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Press PR

_tim said:
Pause Standing Press: 10 x 3 @ 130
I'm not sure what my 10 x 3 PR is, but I believe this is close if not it. Toward the end of the sets, my whole body was tensing with each rep - especially my quads. That made for interesting squats...

EDIT - This is a PR for sets across. I checked back through my logs.
Click to expand...

Congrats on the PR Tim. What %age of your 1RM are you working at for 10 x 3? Where are you pausing? At the top or at the bottom?
 
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