Tim's 2007 Omnipotent Man-Dude Training Log

[tim_mcf]

It's time to start a new log. My goals, knowledge, and methods have changed so much since beginning the last one, and it was getting too long anyway. What follows if cut and pasted from the "2007 goals" threads:

Here's my 2007 goal:

Do "Linda" as prescribed. For you non-Crossfitters out there, "Linda" is a workout where you do 10 reps, then 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

-Deadlift 1.5 times your bodyweight
-bench press your bodyweight
-clean .75 times your bodyweight

So, since I'm 227 today, that means that I would deadlift 340 10 times, then bench 227 (or 225 for simplicity's sake) 10 times, then clean 170 10 times, then deadlift 340 9 times, bench 225 9 times, clean 170 9 times, etc...and this is all supposed to be done "for time", or as fast as possible. Right now, as fast as possible for me is...never, since I CAN'T bench 225. I can deadlift 340, but my best clean to date is 155. So I just want to be able to do the workout the way it's designed. I figure it's a good goal since it will make me a) stronger, and b) leaner hopefully since if I weigh less I don't need to lift as much, and c) better conditioned, since I have to do it "for time".

Aesthetics and so forth don't really play into it, I'm all about performance in '07. Of course, I will probably look better than I do now when I reach my goal. That extra 25 lbs of fat I'm carrying around doesn't look too good.

My plan:

1. Work out 3 days on, 1 day off, as regularly as possible given the fact I have 2 little kids and another on the way and a job and a wife who likes to see me every now and then. Workouts will be:
a. Day 1 - intense metabolic conditioning work
b. Day 2 - bench press, deadlift, clean - first time 1 set of 20 of each, next rotation 2 sets of 10, then 3 5's, then 5 3's. (that's about 2 weeks there, 4 three-day groupings of workouts)
c. Day 3 - metabolic conditioning

Next week and a half, Day 2 becomes a one-lift-a-day for a new PR, either bench, dead, or clean.

Then I plan to do a week at "1/2 intensity", doing metcon 3 days out of 3, scaling the workouts so that they are active recovery, not so killer.

Then, start the system again, but the first metcon workout of the new cycle will be "Linda", scaled to whatever I can handle at that time. The weights I am lifting should go up each time around and eventually I'll be doing it as rx'ed.

[tim_mcf]

And here's the first workout of the new log:

12/31/06:

"Nancy"
5 rounds for time of...
-run 400m (sub 20 burpees - I don't want to run on ice and don't have a treadmill)
-overhead squat 95 lbs, 15 reps (sub 65 lb front squat - I did this in the basement and didn't have enough head room for ohs)

Completed in 20:34. Can't really count this as a "Nancy" since I changed it so much, but it was still hard.

[CF-OC_gal]

Nice title, but I get uncomfortable at the thought of someone "doing me" (just like I chuckle every time I read that gymgirl "had" her trainer on certain days).

Sorry that's juvenile I know.

Here's wishing you success in your omnipotent man-dude conquests in 2007!

Hi Tim,

Thanks for the 2007 leadership and being the first one out of the 2007 starting blocks with your inaugural (did I spell that right?) post. As always, I'll be reading your posts and privately cheering for you.

2006 has been a great fitness year and you've ramped up some good fitness gains. I guess I'll see if I can find the receipt so I can get a refund on those red speedo shorts I bought for you.

Happy New Year!

[gymgirl]

Hi, Tim!

I was only around for the last 1/2 of 2006, but during that time i've seen you constantly improving and hitting new PR's. I'm excited to read along and cheer for you in the comming year! Here's to a year full of sweat angles!

Happy New Year Tim!

p.s. oops Brat, I've never even noticed I say that!

[tim_mcf]

Brat - I should be so lucky.

Pierini - actually I'm kind of glad I don't have to explain to my wife why some guy from California who I met on the internet is sending me a pair of red speedos...

[CF-OC_gal]

Hey Tim,

Some girl I met on the Internet (here at DF) once sent me 2 kinds of El Pato so that I could learn to make mexican rice right! Those Californians have all the breaks!

[tim_mcf]

Here's Monday, 1/1/07:

deadlift
135x1, 155x1, 175x1, 185x1, 190x20

bench
45x1, 55x1, 65x1, 75x1, 85x1, 95x1, 100x20

clean
45x1, 50x1, 55x1, 60x1, 65x1, 70x1, 75x1, 80x1, 82.5x20

I chose the weights for my 20 rep sets by picking a 1 rep max I want to shoot for for this cycle of workouts, and then doing 50% of it for 20 reps. I could have gone heavier on all 3 exercises - maybe 60-65%? I'm not sure how to judge how heavy I can go for 20 reps, beyond trial and error. Tomorrow is metcon, then a day off, then metcon / 2 sets of 10 / metcon. If anybody has a rule of thumb I can use to determine how much I should be able to do for sets of 10, I would love to hear it.

[.V.]

I was gonna ask. Did you get the speedos?

Damn, this new journal starting makes it hard to keep up. And makes me have to post in them to see what everyone is up to.

[tim_mcf]

No speedos. I was supposed to drop to 210 lbs in order to earn them, not just hover around 220-230 all year long.

Don't worry, I won't start another journal till 2008.

[gymgirl]

looking good tim! you must have worked up a sweat after doing a set of 20 cleans!

food's been lookin good the past couple of days too! :

[gymgirl]

oh and one more thing...my trainer sent me this link, thought you might like it.

http://www.beastskills.com/

check out the handstand tutorial too (if you are still working on those).

[tim_mcf]

I have seen that, thanks though. I've got beastskills in my list of Favorites.

[tim_mcf]

Tuesday, 1/2/07:

5 rounds for time: (sub 4 rounds)
-run 400m (round 1 jump rope 2:00; round 2 40 bench jumps; round 3, 30 one arm db swings, 35lb; round 4 stationary bike 2:00)
-135 lb thruster, 10 reps (sub 115)

Finished in 20:53.

[JDR3]

Nice work, 115 thrusters very nice!

I'm going to check out the beastskills site.