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  #1  
Unread 03-26-2017, 11:48 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 735
Default Bench Mark Testing 8 week run

The Crossfit Open is over for 2017 and had a bit of blast doing / competing in the workouts over the past five weeks. Now we go back to a test week and some bench mark workouts. The goal is to improve you initial results from Week 1. A long with this I would also like to shift 3-4kgs during the period. That should help with the more cardio workouts and hopefully strength will increase, although I know it will be difficult.

Week 1
Weight 217.7lbs
Height 5ft 11
Waist 35inches (around navel)
Neck 17.5 inches
BF: 15% per http://fitness.bizcalcs.com/Calculat...=Body-Fat-Navy

Day 1
1km time trail row: 3m:19s
Squat: 155kg
Overhead press: 77kg
Deadlift: 190kg


I expect some more benchmark workouts this week and also commencing some Olympic lifting skills training in the evening.

Lets see where I can get to in 8 weeks.

Target is 200kg plus deadlift.

Will post a progress photo tomorrow.
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  #2  
Unread 03-27-2017, 07:53 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 735
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Day 2
217.6lbs (-0.1lbs / -0.1lbs)

Test:

Modified beep test 15 metres.

first beep 80kg clean and jerk
Second beep 15m run
thrid beep 2 burpees
fourth 15 m run

repeat.

Max box jump (height)


I will be back tonight doing olympic lifting.

Diet is around 2000-2400 calories per day. Clean eating for the most part with the occasional cheat for social occasions etc.
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  #3  
Unread 03-28-2017, 05:57 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
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Day 3
217.1lbs (-0.5lbs / -0.6lbs)

1 min ski erg max cals (24 )
1Rep Max front squat 130kg
Fran (21-15-9 reps)
Pulls ups
Thrusters 40kg : 6:02 mins

Enjoyed this work out and actually hit a PB on the front squat.

Going to NZ today so going to try and keep diet in check when travelling. Always difficult but should be ok today.
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  #4  
Unread 04-03-2017, 08:31 PM
Neilnacarter Neilnacarter is offline
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Had a couple of days off and weight has stayed the same including a bucks weekend on the beer. We are entering a hypertrophy phase. Am keen to see how my strength increases.

Will keep you posted
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  #5  
Unread 04-04-2017, 08:06 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 735
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Week 2 Day 3
216.9 (-0.2lbs / -0.8lbs)

Solid olympic lifting class last night followed by some back workout. Safe to say that I am feeling it today. Forearms are shot,shoulders sore, back is tight.

To top it off this mornings workout included Handstand Push Ups and Overhead squats - sheer pain.

Diet was on point yesterday. I am using vegetable based soups (brocolli, zuchinni, spinach etc) to curb hunger and also get in some nutrients.
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  #6  
Unread 04-05-2017, 09:12 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 735
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Day 3 and Day 4

215.8lbs (-1.1lbs / -1.9lbs)

Nice little whoosh and no real reason why.

Training in the morning of day 3 was 3 x3 front squats at 60% so smashed out 80kgs felt pretty good. The next was EMOM for 10 mins. 5 HSPU and 10 overhead squats killed me though.

This morning,

20 DUBs, 200m run x 3
Power Clean at 70% 3x3 touch and go

AMRAP 15 mins
35 DUBS,
10 Power cleans 60kg.

Done and dusted. Flexible dieting is on point also makes me pleased.

Might squeeze in a jog tonight as the suns out!
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  #7  
Unread 04-06-2017, 05:21 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 735
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Day 5

216.5 (+0.7lbs - 1.2lbs)

Overate yesterday evening, probably some food still in gut etc. Not too worried would not be hugely over may even be around maintenance. I need to watch the wine drinking in the evening, means less control around the food.

Bicep strength work this morning.
Barbell bicep curls
Weighted chin ups 10kg
Toes to rope.

Followed by quick blast out.

21-15-9
Cals on ski erg
Box jumps
Burpees.
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  #8  
Unread 04-20-2017, 01:29 AM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
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Back from 6 days holiday in thailand.

Whilst I was away I performed my first muscle up and also managed to clean 235lbs both i was pleased with.

Back on the course tomorrow. Only floating 2lbs heavier than when I left. I think this could be the large amount of salt in thai food.
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  #9  
Unread 04-20-2017, 03:17 AM
Schlansky Schlansky is offline
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Join Date: Oct 2014
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Quote:
Originally Posted by Neilnacarter View Post
Back from 6 days holiday in thailand.

Whilst I was away I performed my first muscle up and also managed to clean 235lbs both i was pleased with.

Back on the course tomorrow. Only floating 2lbs heavier than when I left. I think this could be the large amount of salt in thai food.
Nicely done, good job!
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  #10  
Unread 05-09-2017, 07:58 PM
Neilnacarter Neilnacarter is offline
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Join Date: Apr 2013
Posts: 735
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A little update from me. Feeling strong.

Snatch PB'ed last night at 75kg - almost at that 80kg snatch which would be awesome.

Also making progress on my handstand push ups..... did 3x3 strict this morning which was a first for me.

Weight isnt really moving. Just really tied in my diet and will not be consuming a lot of alcohol over the next 4 weeks and see how much difference it makes to me.

Current weight 219.0 lbs - would like a 10lbs drop in this run.
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