Late again..

Monday
3 rounds
Row 500M
30 Squats

50 Floor Wipers with 45# Bar

Tuesday
BS
45 x10
95 x5
125 x3
145 x3
something creaked in my back in a bad way, stopped to avoid injury

then light work

Row 1500 M
25 Knees to Elbows, *only count full touch contact 4 points- did 4 that DNC

Metric - 22 April 2009 12:20 PM

joelthemole - 21 April 2009 04:41 PM

hey metric, is this similar to one of those “spectacular crashes” you witnessed during the cfsb trial from people who bite off more than they can/should chew?

It could be. The key is what happens after the rest day, if the weights don’t increase on your ME work then you’ve been overdoing something. Looking for that deadlift post you referred to.

it’s early in this same thread: (http://www.crossfitbrandx.com/index.php/forums/viewreply/109473/)

it’s nice to have a rest day and tommorrow is a metcon day so I guess I’ll have to wait and see what happens with front squats and HR back squats on friday.  I told my wife to be prepared to wake up to the awesome sound of my manly power yell while I establish new 1RM maxes every morning next week at 5AM. LOL.

I also need to figure out what to do for week 7.  I might not have enough self control to do half-volume. im not sure i’d know what 1/2 volume means. I might ask about that in the CFSB thread.

as a side note: Don’t know if someone has already mentioned it but a buddy suggested that I use baseball bat weights for shoulder press days since 5# increments are going to be prohibitive at some point. something like this: (<http://www.amazon.com/Glove-Baseball-Weight-Unique-Sports/dp/B00196SOES/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1240437884&sr=8-1> w/f/s)

joelthemole - 22 April 2009 02:08 PM

I also need to figure out what to do for week 7.  I might not have enough self control to do half-volume. im not sure i’d know what 1/2 volume means. I might ask about that in the CFSB thread.

I’m no expert on the CFSB, but typically ‘volume’ in weight training refers to the total weight moved in the workout.

If you are doing 6 sets of 2 reps at 150# across, the volume of the workout would be 6x2x150#=1800#.

To go ‘half volume’, would literally mean cutting that total in half.  How you do that would be up to you… either by cutting the number of reps to 1, the number of sets down to 3, the weight down to 75#, or some combination of those reductions.

I hope that’s what is meant by ‘half volume’ in CFSB or I’ve just wasted everyone’s time.

joelthemole - 22 April 2009 02:08 PM

as a side note: Don’t know if someone has already mentioned it but a buddy suggested that I use baseball bat weights for shoulder press days since 5# increments are going to be prohibitive at some point. something like this: (<http://www.amazon.com/Glove-Baseball-Weight-Unique-Sports/dp/B00196SOES/ref=sr_1_1?ie=UTF8&s=sporting-goods&qid=1240437884&sr=8-1> w/f/s)

Some other ideas here http://www.crossfitbrandx.com/index.php/forums/viewthread/6212/

Skipper - 22 April 2009 11:20 AM

Who said that if you rip you get to quit??  :

my hand modeling agent.