Intermittent Fasting Journals
In our last issue, Scotty Hagnas or CrossFit Portland and Kurtis Bowler of CrossFit Rainier shared with us their different approaches to and success with intermittent fasting. This month, they've supplied a sampling of their training during the IF periods discussed in the last issue.
Scotty Hagnas
I tend to eat and train seasonally. Through the fall, winter, and first part of the spring, I eat pretty low carb. During this time, I did around two metabolic workouts per week, and focused on building strength in gymnastic exercises and compound movements. As my carb intake comes up in the spring and summer, I bring up the metabolic work and running drills, and hit the strength work with much lower volume. While consistently doing intermittent fasting this last year, here are some of the benchmarks that I was able to achieve:
8:40 Helen
3:49 Diane
6:17 Elizabeth
2:50 Fran
17:51 Linda
A strategy that I employed to get the Diane, Elizabeth, and Linda times was to do the workout once a week for three weeks, going all out on the third week. Fran and Helen were just done as they came up randomly.
I detailed my eating patterns for the month of March 2006 in the last issue. Here is a general idea of what my training looked like that month. My metabolic work was still pretty low at that time. You will see that I don't do anything special in my training to gain weight, just focus on getting stronger or faster.
1 March 2006
Short gymnastic strength session, mobility work following.
2 March 2006
Mobility drills, cross pulls, C & J, then a clubbell and pull-up metabolic circuit.
3 March 2006
Mobility drills, handstands, hang cleans
4 March 2006
Mobility am, Gymnastic strength & squatting pm
5 March 2006
Plyometric drills, clubbell swipes and mills
6 March 2006
Mobility am, gymnastic strength and light snatch drills pm
7 March 2006
Mobility work, get a massage
8 March 2006
Movement drills
9 March 2006
Clubbell swipes and mills
10 March 2006
Plyometric drills, squats, cross pulls
11 March 2006
Mobility am, gymnastic strength, chipper workout pm
12 March 2006
Movement drills, 3 hr bike practice
13 March 2006
Plyometric drills, squatting, clubbell circuit
14 March 2006
Mobility drills, gymnastic strength
15 March 2006
Deadlift, double-unders, and handstand hold WOD
16 March 2006
Mobility drills, get a massage
17 March 2006
Mobility drills, plyometrics, squatting, then a clubbell circuit. Fly to Tucson.
18 March 2006
Rest!
19 March 2006
Am 3 mi. hike; 3 hr O-lifts and gymnastics at CrossFit Sedona (thanks, Lincoln!); pm 2 mile hike
20 March 2006
Rest
21 March 2006
Mobility drills and 4 mi. hike (parkour style running and jumping) am; WOD of pull-ups to sternum height, screw ups, and knee switch squats in a city park pm. Play with gymnastic bridge switches afterward.
22 March 2006
Rest.
23 March 2006
Fly home. Movement drills. Six hour drive.
24 March 2006
Eight hr. training at CST/Clubbell seminar
25 March 2006
Eight more hours of training at seminar.
26 March 2006
Last day of seminar - 4 hr. or so of training. Heavy clubbell swipes and mills
27 March 2006
Lots of mobility work
28 March 2006
Plyometric drills, squatting, movement drills
29 March 2006
Gymnastic strength session, elbow mobilization work
30 March 2006
O-lifts
31 March 2006
400m, thrusters, pull-ups WOD
Kurtis Bowler
All Wall Ball shots are with a 20lb ball to a 10ft target unless otherwise noted. Instead of Box Jumps we do Tire Jumps; the tire is 24” tall so it works great. It weighs around 500lbs. Tire Slams are hitting that same tire with a 16lb sledge hammer. The bottom of the handle has to come to at least forehead height and the tire has to move for the rep to count. Our “Fat Bar” is a homemade job that is Oly length but 2 3/8” thick. Our ropes are 17 ft.
14 February 2006
FASTED
“Karen”
150 Wall Ball Shots
6:57
15 February 2006
FED
Rest
16 February 2006
FASTED
30 Two Hand Dumbbell Snatch 35lb Dumbbell
30 Pull-ups
Run 800m
3 Rounds for time
29:02
17 February 2006
FED
Row 250m
Bench Press 95lb x 21
10 Rounds for time
21:52
20 February 2006
FED
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time
28:46 (previous time was 36:31)
21 February 2006
FASTED
Overhead Press
135x5 155x4 155x4 165x3 165x1 165x1
22 February 2006
FED
Run 400m
21 Thrusters 95lb
30 Pull-ups
Run 800m
30 Pull-ups
21 Thrusters 95lbs
Run 400m
For time
16:00
23 February 2006
FASTED
Rest
24 February 2006
FED
Deadlift 185lbs
Handstand Push-up
Tire Jump 24”
21-15-9 Reps of each
For time
14:19
25 February 2006
FASTED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
11:56
Runs on this were actually about 450m because I messed up.
26 February 2006
FED
Rest
27 February 2006
FED
Run 400m
Deadlift 315lbs x 7
Rope Climb 17ft x 1
5 Rounds for time
18:12
28 February 2006
FASTED
Tabata Push-up
12-10-10-7-6-5-4-4
I suck at these
1 March 2006
FED
Run 400m
20 Wall Ball Shots
20 Tire Slams
For 15 minutes
I got 4 complete rounds plus 200m on a 5th run
2 March 2006
FASTED
Rest
3 March 2006
FED
“Jackie”
Row 100m
50 Thrusters 45lbs
30 Pull-ups
For time
7:45
4 March 2006
FASTED
Running clinic with local track coach. Lots of drills then ran the stadium bleachers.
5 March 2006
FED
Rest
6 March 2006
FED
“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time
4:32
7 March 2006
FASTED
Shouldered my 240lb atlas stone Right shoulder x 1 Left shoulder x 1. Tried more but couldn’t get it. Clean and Press 185lb keg. Two misses.
Power Clean 95x5 145 x 5 195 x 5
8 March 2006
FED
“The Third Ring”
Laurie and My 8th Anniversary Workout
8 Kettlebell Swings 1.5 pood
8 Pull-ups
8 Tire Jumps
8 Thrusters 35lb DB
8 Knees to Elbows
8 Deadlifts 185lb
8 Push-ups
8 Push Press 35lb DB
8 Rounds for time
35:13
9 March 2006
FASTED
Rest
10 March 2006
FED
Thruster 135lb x 7
Rope Climb x 2
5 Rounds for time
14:13 (down from 30:30)
11 March 2006
FASTED
DB Snatch 70lb
Bar dips
20-14-8 reps of each for time
11:55
12 March 2006
FED
Rest
13 March 2006
FED
Tire Flip 500lb tire x 10
Tire Jump x 20
Run 400m
3 Rounds for time
19:18
14 March 2006
FASTED
Bench Press
135x5 155x5 185x3 225x1 245x1 265x1
DB Snatch
70lb x 1 right 1 left 90lb x 1 right 1 left 110 x two misses each hand 90lb x 1 right 1 left
15 March 2006
FED
Run 400m
21 Slam Ball 20lbs
9 Tire Slams
Run 400m
15 Slam Ball
15 Tire Slams
Run 400m
9 Slam Ball
21 Tire Slams
For time
8:23
16 March 2006
FASTED
Rest
17 March 2006
FED
Run 400m
15 Sumo High Pulls 2 pood
10 Pull-ups
3 Rounds for time
8:23
18 March 2006
FASTED
Run 600m
1 Rope Climb
17 Push Press 35lb DB
17 Kettlebell Swings 2 pood
3 Rounds for time
13:50
19 March 2006
FED
Rest
20 March 2006
FED
50 Tire Jumps
50 Jumping Pull-ups
50 Kettlebell Swings 1 pood
50 Wlaking Lunge Steps
50 Knees to Elbows
50 Push Press 45lb
50 Stiff Leg Deadlift 95lbs
50 Wall Ball
50 Burpees
50 Double unders
For time
37:51
21 March 2006
FASTED
Back Squat
192x20
22 March 2006
FED
Deadlift 330lbs Fat Bar Plates are 22” diameter
Push Press 155lbs
5-4-3-2-1 reps of each for time
6:52
23 March 2006
FASTED
Rest
24 March 2006
FED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
10:09 (Runs were right this time)
25 March 2006
FASTED
Deadlift
135x5 225x3 315x1 405x1 455x1 475x1 500x1
26 March 2006
FED
Run 400m
1 Rope Climb
25 Push Press 115lbs Fat Bar
25 Squats
15 Knees to Elbows
15 Slam Ball
2 Rounds for time
13:19
27 March 2006
FED
Rest
28 March 2006
FASTED
Back Squat
192x22
29 March 2006
FED
Run 400m
50 Wall Ball
30 Pull-ups
Run 800m
30 Pull-ups
50 Wall Ball
Run 400m
For time
17:02
30 March 2006
FASTED
Rest
31 March 2006
FED
Wall Ball 21-15-9
Push-up 15-15-15
Thruster 35lb DB 9-15-21
For time
8:07
1 April 2006
FASTED
Deadlift
135x5 225x4 315x3 405x2 455x1 455x1 455x1 505x1
2 April 2006
FED
Rest
3 April 2006
FED
Row for Calories
Push Press 110lb on Fat Bar
21-15-9 reps of each. After each round farmer’s walk 100ft with 155lb in each hand.
For time.
8:25 Then threw darts for l-sit time. 20 seconds
4 April 2006
FASTED
Row 2k
6:51
5 April 2006
FED
Clean 155lb Keg
Pull-up
21-15-9 reps of each for time.
10:58
6 April 2006
FASTED
Rest
7 April 2006
FED
Rest
8 April 2006
FED
Did workout from 3-20-06 in reverse order.
37:52
9 April 2006
FASTED
Snatched up to 150lbs
Clean and Jerked up to 220lbs
10 April 2006
FED
Rest
11 April 2006
FED
“Nancy”
Run 400m
15 Overhead Squats 95lb
5 Rounds for time.
14:53
12 April 2006
FASTED
Attempt at max pull-ups
40
13 April 2006
FED
Run 200m
10 Tire Jumps
1 Rope Climb
5 Rounds for time.
9:15
14 April 2006
FASTED
Rest
15 April 2006
FED
15 Push-ups
5 Jumps into the center of the tire and back out
1 Rope Climb no feet
5 Rounds for time.
16:43
16 April 2006
FASTED
Jerk from rack
Worked up to 245 x 1 for two sets. Had to press out the first one.
17 April 2006
FED
Run 400m
3 Trips up Bachar Ladder
21 Thrusters 95lb
Run 300m
2 Trips up ladder
15 Thrusters 95lb
Run 200m
1 Trip up ladder
9 Thrusters 95lb
For time.
8:57
18 April 2006
FASTED
Bachar Ladder
Up and down ladder without touching the ground. 10 time with as few attempts as possible.
6 trips rest 1 minute 2 trips rest 1 minute 2 trips.
19 April 2006
FED
Run 400m
15 Deadlift 315lb
10 Tire Jumps
For 15 minutes
3 complete rounds plus 225m run.
20-23 April 2006
FED
No Record
24 April 2006
FED
7 Deadlift 275lb
10 Ring dips
5 Rounds for time.
11:29
25 April 2006
FASTED
Run 400m
25 Pull-ups
25 Thrusters 90lb Fat Bar
25 Tire Slams
25 Sit-ups
25 Walking Lunges
25 Tire Jumps
Run 400m
For time 12:38
26 April 2006
FED
Tries to press 200lb and 175lb atlas stones, but only got them to forehead height. Could not break 334lb off of the floor.
27 April 2006
FASTED
“Karen”
150 Wall Ball Shots
5:41
28 April 2006
FED
Rest
29 April 2006
FASTED
Run 800m
21 Kettlebell Swings 2 pood
21 Push Press 120lb Fat Bar
Run 600m
15 KBS
15 PP
Run 400m
9 KBS
9 PP
For time.
15:12
Then got 334lb stone to waist. Got 175lb Stone overhead but not to lockout. Shouldered 200lb stone to left shoulder and 240lb stone to right shoulder.
30 April 2006
FED
Rest
1 May 2006
FED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time.
9:36
2 May 2006
FASTED
Rest
3 May 2006
FED
Thruster 35lb DB
Pull-up
Ring Dip
Kettlebell Swing
15-12-9 reps of each for time. Used 2 pood for 15 and 9 rep rounds and 1.5 pood for 12 rep round.
4 May 2006
FASTED
Push Jerk Fat Bar
160x2 200x4 200x3 200x2 200x2 200x1
Farmer’s Walk 175ls each hand 150ft
5 May 2006
FED
Wall Ball for reps 30-25-25
Kettlebell (1.5 pood) Swings for reps 30-30-25
Tire Jumps for reps 20-18-18
Bachar Ladder for rungs 32-30-32
1 minute each station 1 minute rest after all 4 stations. 3 times
315 total
6 May 2006
FASTED
Run 400m
Shoulder 205lb stone x 4
1 Rope Climb
3 Rounds for time
17:01
Then pulled a double decker bus a few times.
7 May 2006
FED
Rest
8 May 2006
FED
Squat
Push-up
Sit-up
Pull-up
30-20-10 reps of each for time.
12:17
9 May 2006
FASTED
Rest
10 May 2006
FED
Deadlift
135x10 225x4 315x2 405x1 455x1 505x miss 455x miss
11 May 2006
FASTED
Run 400m
30 Tire Jumps
40 Walking Lunge Steps
50 Sit-ups
40 Push Press
30 Pull-ups
40 Kettlebell Swings 2 pood
50 Squats
40 Tire Slams
30 Sumo High Pulls 2 pood
Run 400m
For time.
21:03
12 May 2006
FED
“Isabel”
Snatch 135x30
8:07 Power Snatches
13 May 2006
FASTED
Kettlebell Clinic
14 May 2006
FED
Rest
15 May 2006
FED
Sideways Wall Ball 30-20-10
Kettlebell Snatch 2 pood 40-30-20
Russian Twist 50-40-30
16 May 2006
FASTED
Practiced Handstand Push-ups
17 May 2006
FED
Rest
18 May 2006
FASTED
“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time.
3:33
19 May 2006
FED
“Olga”
Run 200m carrying 145lb log
10 Squats with the log
10 Sit-ups with 165lb plate on chest
10 Push Press 100lb rock
1 Rope Climb
3 Rounds for time.
23:18 (First round of push press used 155lb keg)
20 May 2006
FASTED
Rest
21 May 2006
FED
Rest
22 May 2006
FED
Row 1000m
21 Thrusters 85lb
15 Pull-ups
Rest 2 minutes
Row 750m
18 Thrusters 85lb
12 Pull-ups
Rest 2 minutes
Row 500m
15 Thrusters 85lb
1) 5:35 2) 4:32 3) 3:27
23 May 2006
FASTED
Keg Press
155x1 185x1 155x1 185x1
Farmer’s walk
165x100ft 185x100ft 200x100ft
24 May 2006
FED
1 Trip Up and Down Bachar Ladder
10 Tire Jumps
10 Push-ups
5 Rounds for time.
5:40
Scotty Hagnas
I tend to eat and train seasonally. Through the fall, winter, and first part of the spring, I eat pretty low carb. During this time, I did around two metabolic workouts per week, and focused on building strength in gymnastic exercises and compound movements. As my carb intake comes up in the spring and summer, I bring up the metabolic work and running drills, and hit the strength work with much lower volume. While consistently doing intermittent fasting this last year, here are some of the benchmarks that I was able to achieve:
8:40 Helen
3:49 Diane
6:17 Elizabeth
2:50 Fran
17:51 Linda
A strategy that I employed to get the Diane, Elizabeth, and Linda times was to do the workout once a week for three weeks, going all out on the third week. Fran and Helen were just done as they came up randomly.
I detailed my eating patterns for the month of March 2006 in the last issue. Here is a general idea of what my training looked like that month. My metabolic work was still pretty low at that time. You will see that I don't do anything special in my training to gain weight, just focus on getting stronger or faster.
1 March 2006
Short gymnastic strength session, mobility work following.
2 March 2006
Mobility drills, cross pulls, C & J, then a clubbell and pull-up metabolic circuit.
3 March 2006
Mobility drills, handstands, hang cleans
4 March 2006
Mobility am, Gymnastic strength & squatting pm
5 March 2006
Plyometric drills, clubbell swipes and mills
6 March 2006
Mobility am, gymnastic strength and light snatch drills pm
7 March 2006
Mobility work, get a massage
8 March 2006
Movement drills
9 March 2006
Clubbell swipes and mills
10 March 2006
Plyometric drills, squats, cross pulls
11 March 2006
Mobility am, gymnastic strength, chipper workout pm
12 March 2006
Movement drills, 3 hr bike practice
13 March 2006
Plyometric drills, squatting, clubbell circuit
14 March 2006
Mobility drills, gymnastic strength
15 March 2006
Deadlift, double-unders, and handstand hold WOD
16 March 2006
Mobility drills, get a massage
17 March 2006
Mobility drills, plyometrics, squatting, then a clubbell circuit. Fly to Tucson.
18 March 2006
Rest!
19 March 2006
Am 3 mi. hike; 3 hr O-lifts and gymnastics at CrossFit Sedona (thanks, Lincoln!); pm 2 mile hike
20 March 2006
Rest
21 March 2006
Mobility drills and 4 mi. hike (parkour style running and jumping) am; WOD of pull-ups to sternum height, screw ups, and knee switch squats in a city park pm. Play with gymnastic bridge switches afterward.
22 March 2006
Rest.
23 March 2006
Fly home. Movement drills. Six hour drive.
24 March 2006
Eight hr. training at CST/Clubbell seminar
25 March 2006
Eight more hours of training at seminar.
26 March 2006
Last day of seminar - 4 hr. or so of training. Heavy clubbell swipes and mills
27 March 2006
Lots of mobility work
28 March 2006
Plyometric drills, squatting, movement drills
29 March 2006
Gymnastic strength session, elbow mobilization work
30 March 2006
O-lifts
31 March 2006
400m, thrusters, pull-ups WOD
Kurtis Bowler
All Wall Ball shots are with a 20lb ball to a 10ft target unless otherwise noted. Instead of Box Jumps we do Tire Jumps; the tire is 24” tall so it works great. It weighs around 500lbs. Tire Slams are hitting that same tire with a 16lb sledge hammer. The bottom of the handle has to come to at least forehead height and the tire has to move for the rep to count. Our “Fat Bar” is a homemade job that is Oly length but 2 3/8” thick. Our ropes are 17 ft.
14 February 2006
FASTED
“Karen”
150 Wall Ball Shots
6:57
15 February 2006
FED
Rest
16 February 2006
FASTED
30 Two Hand Dumbbell Snatch 35lb Dumbbell
30 Pull-ups
Run 800m
3 Rounds for time
29:02
17 February 2006
FED
Row 250m
Bench Press 95lb x 21
10 Rounds for time
21:52
20 February 2006
FED
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time
28:46 (previous time was 36:31)
21 February 2006
FASTED
Overhead Press
135x5 155x4 155x4 165x3 165x1 165x1
22 February 2006
FED
Run 400m
21 Thrusters 95lb
30 Pull-ups
Run 800m
30 Pull-ups
21 Thrusters 95lbs
Run 400m
For time
16:00
23 February 2006
FASTED
Rest
24 February 2006
FED
Deadlift 185lbs
Handstand Push-up
Tire Jump 24”
21-15-9 Reps of each
For time
14:19
25 February 2006
FASTED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
11:56
Runs on this were actually about 450m because I messed up.
26 February 2006
FED
Rest
27 February 2006
FED
Run 400m
Deadlift 315lbs x 7
Rope Climb 17ft x 1
5 Rounds for time
18:12
28 February 2006
FASTED
Tabata Push-up
12-10-10-7-6-5-4-4
I suck at these
1 March 2006
FED
Run 400m
20 Wall Ball Shots
20 Tire Slams
For 15 minutes
I got 4 complete rounds plus 200m on a 5th run
2 March 2006
FASTED
Rest
3 March 2006
FED
“Jackie”
Row 100m
50 Thrusters 45lbs
30 Pull-ups
For time
7:45
4 March 2006
FASTED
Running clinic with local track coach. Lots of drills then ran the stadium bleachers.
5 March 2006
FED
Rest
6 March 2006
FED
“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time
4:32
7 March 2006
FASTED
Shouldered my 240lb atlas stone Right shoulder x 1 Left shoulder x 1. Tried more but couldn’t get it. Clean and Press 185lb keg. Two misses.
Power Clean 95x5 145 x 5 195 x 5
8 March 2006
FED
“The Third Ring”
Laurie and My 8th Anniversary Workout
8 Kettlebell Swings 1.5 pood
8 Pull-ups
8 Tire Jumps
8 Thrusters 35lb DB
8 Knees to Elbows
8 Deadlifts 185lb
8 Push-ups
8 Push Press 35lb DB
8 Rounds for time
35:13
9 March 2006
FASTED
Rest
10 March 2006
FED
Thruster 135lb x 7
Rope Climb x 2
5 Rounds for time
14:13 (down from 30:30)
11 March 2006
FASTED
DB Snatch 70lb
Bar dips
20-14-8 reps of each for time
11:55
12 March 2006
FED
Rest
13 March 2006
FED
Tire Flip 500lb tire x 10
Tire Jump x 20
Run 400m
3 Rounds for time
19:18
14 March 2006
FASTED
Bench Press
135x5 155x5 185x3 225x1 245x1 265x1
DB Snatch
70lb x 1 right 1 left 90lb x 1 right 1 left 110 x two misses each hand 90lb x 1 right 1 left
15 March 2006
FED
Run 400m
21 Slam Ball 20lbs
9 Tire Slams
Run 400m
15 Slam Ball
15 Tire Slams
Run 400m
9 Slam Ball
21 Tire Slams
For time
8:23
16 March 2006
FASTED
Rest
17 March 2006
FED
Run 400m
15 Sumo High Pulls 2 pood
10 Pull-ups
3 Rounds for time
8:23
18 March 2006
FASTED
Run 600m
1 Rope Climb
17 Push Press 35lb DB
17 Kettlebell Swings 2 pood
3 Rounds for time
13:50
19 March 2006
FED
Rest
20 March 2006
FED
50 Tire Jumps
50 Jumping Pull-ups
50 Kettlebell Swings 1 pood
50 Wlaking Lunge Steps
50 Knees to Elbows
50 Push Press 45lb
50 Stiff Leg Deadlift 95lbs
50 Wall Ball
50 Burpees
50 Double unders
For time
37:51
21 March 2006
FASTED
Back Squat
192x20
22 March 2006
FED
Deadlift 330lbs Fat Bar Plates are 22” diameter
Push Press 155lbs
5-4-3-2-1 reps of each for time
6:52
23 March 2006
FASTED
Rest
24 March 2006
FED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time
10:09 (Runs were right this time)
25 March 2006
FASTED
Deadlift
135x5 225x3 315x1 405x1 455x1 475x1 500x1
26 March 2006
FED
Run 400m
1 Rope Climb
25 Push Press 115lbs Fat Bar
25 Squats
15 Knees to Elbows
15 Slam Ball
2 Rounds for time
13:19
27 March 2006
FED
Rest
28 March 2006
FASTED
Back Squat
192x22
29 March 2006
FED
Run 400m
50 Wall Ball
30 Pull-ups
Run 800m
30 Pull-ups
50 Wall Ball
Run 400m
For time
17:02
30 March 2006
FASTED
Rest
31 March 2006
FED
Wall Ball 21-15-9
Push-up 15-15-15
Thruster 35lb DB 9-15-21
For time
8:07
1 April 2006
FASTED
Deadlift
135x5 225x4 315x3 405x2 455x1 455x1 455x1 505x1
2 April 2006
FED
Rest
3 April 2006
FED
Row for Calories
Push Press 110lb on Fat Bar
21-15-9 reps of each. After each round farmer’s walk 100ft with 155lb in each hand.
For time.
8:25 Then threw darts for l-sit time. 20 seconds
4 April 2006
FASTED
Row 2k
6:51
5 April 2006
FED
Clean 155lb Keg
Pull-up
21-15-9 reps of each for time.
10:58
6 April 2006
FASTED
Rest
7 April 2006
FED
Rest
8 April 2006
FED
Did workout from 3-20-06 in reverse order.
37:52
9 April 2006
FASTED
Snatched up to 150lbs
Clean and Jerked up to 220lbs
10 April 2006
FED
Rest
11 April 2006
FED
“Nancy”
Run 400m
15 Overhead Squats 95lb
5 Rounds for time.
14:53
12 April 2006
FASTED
Attempt at max pull-ups
40
13 April 2006
FED
Run 200m
10 Tire Jumps
1 Rope Climb
5 Rounds for time.
9:15
14 April 2006
FASTED
Rest
15 April 2006
FED
15 Push-ups
5 Jumps into the center of the tire and back out
1 Rope Climb no feet
5 Rounds for time.
16:43
16 April 2006
FASTED
Jerk from rack
Worked up to 245 x 1 for two sets. Had to press out the first one.
17 April 2006
FED
Run 400m
3 Trips up Bachar Ladder
21 Thrusters 95lb
Run 300m
2 Trips up ladder
15 Thrusters 95lb
Run 200m
1 Trip up ladder
9 Thrusters 95lb
For time.
8:57
18 April 2006
FASTED
Bachar Ladder
Up and down ladder without touching the ground. 10 time with as few attempts as possible.
6 trips rest 1 minute 2 trips rest 1 minute 2 trips.
19 April 2006
FED
Run 400m
15 Deadlift 315lb
10 Tire Jumps
For 15 minutes
3 complete rounds plus 225m run.
20-23 April 2006
FED
No Record
24 April 2006
FED
7 Deadlift 275lb
10 Ring dips
5 Rounds for time.
11:29
25 April 2006
FASTED
Run 400m
25 Pull-ups
25 Thrusters 90lb Fat Bar
25 Tire Slams
25 Sit-ups
25 Walking Lunges
25 Tire Jumps
Run 400m
For time 12:38
26 April 2006
FED
Tries to press 200lb and 175lb atlas stones, but only got them to forehead height. Could not break 334lb off of the floor.
27 April 2006
FASTED
“Karen”
150 Wall Ball Shots
5:41
28 April 2006
FED
Rest
29 April 2006
FASTED
Run 800m
21 Kettlebell Swings 2 pood
21 Push Press 120lb Fat Bar
Run 600m
15 KBS
15 PP
Run 400m
9 KBS
9 PP
For time.
15:12
Then got 334lb stone to waist. Got 175lb Stone overhead but not to lockout. Shouldered 200lb stone to left shoulder and 240lb stone to right shoulder.
30 April 2006
FED
Rest
1 May 2006
FED
“Helen”
Run 400m
21 Kettlebell Swings
12 Pull-ups
3 Rounds for time.
9:36
2 May 2006
FASTED
Rest
3 May 2006
FED
Thruster 35lb DB
Pull-up
Ring Dip
Kettlebell Swing
15-12-9 reps of each for time. Used 2 pood for 15 and 9 rep rounds and 1.5 pood for 12 rep round.
4 May 2006
FASTED
Push Jerk Fat Bar
160x2 200x4 200x3 200x2 200x2 200x1
Farmer’s Walk 175ls each hand 150ft
5 May 2006
FED
Wall Ball for reps 30-25-25
Kettlebell (1.5 pood) Swings for reps 30-30-25
Tire Jumps for reps 20-18-18
Bachar Ladder for rungs 32-30-32
1 minute each station 1 minute rest after all 4 stations. 3 times
315 total
6 May 2006
FASTED
Run 400m
Shoulder 205lb stone x 4
1 Rope Climb
3 Rounds for time
17:01
Then pulled a double decker bus a few times.
7 May 2006
FED
Rest
8 May 2006
FED
Squat
Push-up
Sit-up
Pull-up
30-20-10 reps of each for time.
12:17
9 May 2006
FASTED
Rest
10 May 2006
FED
Deadlift
135x10 225x4 315x2 405x1 455x1 505x miss 455x miss
11 May 2006
FASTED
Run 400m
30 Tire Jumps
40 Walking Lunge Steps
50 Sit-ups
40 Push Press
30 Pull-ups
40 Kettlebell Swings 2 pood
50 Squats
40 Tire Slams
30 Sumo High Pulls 2 pood
Run 400m
For time.
21:03
12 May 2006
FED
“Isabel”
Snatch 135x30
8:07 Power Snatches
13 May 2006
FASTED
Kettlebell Clinic
14 May 2006
FED
Rest
15 May 2006
FED
Sideways Wall Ball 30-20-10
Kettlebell Snatch 2 pood 40-30-20
Russian Twist 50-40-30
16 May 2006
FASTED
Practiced Handstand Push-ups
17 May 2006
FED
Rest
18 May 2006
FASTED
“Fran”
95lb Thruster
Pull-ups
21-15-9 reps of each for time.
3:33
19 May 2006
FED
“Olga”
Run 200m carrying 145lb log
10 Squats with the log
10 Sit-ups with 165lb plate on chest
10 Push Press 100lb rock
1 Rope Climb
3 Rounds for time.
23:18 (First round of push press used 155lb keg)
20 May 2006
FASTED
Rest
21 May 2006
FED
Rest
22 May 2006
FED
Row 1000m
21 Thrusters 85lb
15 Pull-ups
Rest 2 minutes
Row 750m
18 Thrusters 85lb
12 Pull-ups
Rest 2 minutes
Row 500m
15 Thrusters 85lb
1) 5:35 2) 4:32 3) 3:27
23 May 2006
FASTED
Keg Press
155x1 185x1 155x1 185x1
Farmer’s walk
165x100ft 185x100ft 200x100ft
24 May 2006
FED
1 Trip Up and Down Bachar Ladder
10 Tire Jumps
10 Push-ups
5 Rounds for time.
5:40
Robb Wolf is the author of the best-selling book The Paleo Solution, co-founder of the Performance Menu, and co-owner of NorCal Strength & Conditioning. |
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