19 August 2011

One more day and then I can say I have completed my first week with the CFSB.  It has been a very good week.  A little more tasking then I first thought it was going to be but I am confident I will have the results I am looking for.  The one downside (well to me it is), to the program is due to the extra workouts being performed, you will have to scale some of your metcons.  Again, this may not be an issue to some and in all reality it really isn't for me, I just like doing Rx'd whenever possible.  I know that is not the goal of this program and that is not why I am doing it.  I am doing it because I want to increase my strength without sacrificing my metcons.  I know there will be some days when the Ladies visit (I'm looking at you Fran), that I will skip the CFSB so I can Rx the metcon.  For the most part though, I will keep strict to the program so I can gain the most benefits.  Measurable progress you will see and it will be worth it.

Front Squat 5 x 3

185, 195, 205, 215, 225 Rx'd

The last time I did this (which was a few weeks ago) I was just getting a baseline to see where I was.  While I did do the same weights, the last time I was not able to get the 225 # 3 times.  In fact I barely got the 2.  Well this time I'm happy to say I got all 3.

Back Squat 1 x 15-20

185# 20 reps

Again I did this one a few weeks ago and last time I eeked out 15 before crashing.  I actually thought it was going to be the same this time but I got all 20!  I could tell on the last few though that I was leaning forward and was having trouble keeping my core but I was still able to get below parallel.  Keep up with the form for next time.

Today for the WOD we had the Hero WOD Gator.

U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


Eight rounds for time of:


185# Front squat, 5 reps
26 Ring push-ups


Due to me doing the CFSB, my metcon today was only allowed to be 10 minutes and the weight needed to be scaled.  So in 10 minutes with a 135# FS:

Rounds - 4 rounds + 1 FS

My goal was to get four rounds which I was able to do plus with one FS so I'd say a good way to finish up Friday.