Paul's Gst Log

[subtitle: I'd like to go to a seminar someday too]

This is my current status to serve as a baseline for GST workout progress.

Vitals: 57 y/o, 215lb, 6'2", BF 14.5% (impedance and 7-point caliper)

Pre-FSP holds done every GST workout:

• Plank (feet on 16" box): 60s x 1
  
• Rev Plank (feet on 16" box): 60s x 1
  
• Hollow: 50s x 3
  
• Arch: 50s x 3
  
• Supine hold dead hang: 55s x 3
  
• Ring support: 35s x 3 (rings parallel)
  
• L-sit on 12" parallettes: 12s x 5
  

FSP holds I've tested:

• FL (tuck): 10s
  
• BL (tuck): 15s
  
• GH (without pullout, just dropped off rings, but with good hip opening): 30s
  
• Frog stand (beginning tuck): 20s
  
• Handstand (chest facing wall): 50s
  

FBE movements tested:

• Pullup (dead hang): 5 @ BW
  
• Ring dip: 5 @ BW
  
• PB dip: 9 @ BW
  

Current strength priority: vertical pulling (pullups). Doing GtG with a set of 5 several times a day.

Working on adjusting training schedule to be able to recover while training both GST and Crossfit (for MetCons). My schedule currently is M/Tu/Th/F for both GB and xFit, and an xFit skill workout on Sunday (Oly lifting, usually). Crossfit workout around 8:30am, GB workouts around 5:30pm. Biggest recovery issue: DOMS extending beyond 1 rest day imparing performance.

Diet: close to Paleo in food choice (I eat dairy, never had a problem with it). Using intermittent fasting schedule: 8 hr feed, 16 hr fast (8p-12n). Calorie allocations: 3300 kcal workout days, 2600 kcal rest days.

Crossfit logs are here.

Workout log 2012.11.26 [GB wod]

Pre-FSP series:

Plank{60s} Rev Plank{60s} Hollow{3x50s} Arch{3x50s} Sup Hang{3x55s} Ring Support{40,35,30s} L-sit{5x12s}

FSP:

Chest-to-wall handstand: 2x45s

GB WOD: (This is typical of my current approach to scaling)

Three rounds:

• 1 Embedded FL (tuck) + 6 tempo rope chin ups (alternating top hand, using Ido Portal first rope climb progression)
  
• 1 Embedded Frog Stand + 5 tempo box HeSPU
  
• 1 Embedded BL (tuck) + 5 tempo tuck V-sit ups
  

Finished w/10 Bridge Wall Walks

Notes:

1) Couldn't hold HeSPU tempo with toes on box, scaled back to knees (30" box)

2) Trouble balancing first round of V-sits, started to get in groove toward end.

3) Bridge wall walk down to around waist high, didn't try to push it today. Not very flexible in back today.

4) Worn out from morning Metcon, so this was slow

Workout log 2012.11.27 [GB wod]

Pre-FSP series:

Plank{60s} Rev Plank{60s} Hollow{3x50s} Arch{3x50s} Sup Hang{3x55s} Ring Support{40,40,30s} L-sit{5x12s}

GB WOD: Four rounds:

• 3 box HSPU on parallettes
  
• 5 ring dips @ BW
  
• 10 FX pushups with hands pointing down (not yet near under hips)
  

Finished with 10 wrist pushups (knee, hips open)

Notes:

1) couldn't figure a proper scale for L-sit press to tuck PL, so just used the primary movements from WOD

2) no parallel/horizontal bars at gym, so had to sub ring dips

2) ring dips hardest exercise this WOD, last two rounds broken to sets 3/2

Workout Log 2012.11.29 [GB wod (dynamic legs)]

Pre-FSP series:

Plank{60s} Rev Plank{60s} Hollow{3x50s} Arch{3x50s} Sup Hang{3x55s} Ring Support{40,40,35s} L-sit{5x12s}

GB WOD: Three rounds:

• 5 Weighted RLL (20#, on elevated bench)
  
• 10 Killers (30# each hand)
  
• 5 Arch ups (15#)
  
• 20m sled sprint (sled + 145#)
  

Ran out of time before doing hip extensions, stretched a bit at home.

Notes:

1) More weight on RLL next time

2) More weight on Arch ups next time

3) Killers hardest exercise this WOD

Workout Log 2012.11.30 [GB wod (handstands)]

Pre-FSP series:

Plank{60s} Rev Plank{60s} Hollow{3x50s} Arch{50,50,45s} Sup Hang{3x55s} Ring Support{40,35,30s} L-sit{5x12s}

GB WOD:

• 2 Windshield wipers - supine
  
• 1x10 Cast wall walks
  
• 2 Windshield wipers - supine
  
• 1x5 Pike press from HeS
  
• 2 Windshield wipers - supine
  
• 1x10 Straddle press from HeS
  
• 10 cycles Wall HS hold
  

Finished with 2x10 Wrist pushups (knees)

Notes:

1) Tired tonight, was feeling it even during Pre-FSP work. Struggled with Ring Support, forearms really fatigued.

2) Press movements from headstand on floor, but was able to lower toes to touch floor. Worked balance trying to avoid leaning into wall.

3) Took a lot of rest between CWWs, see (1)

4) Stopped at 10 HS hold cycles, arms (triceps) giving out

5) Hardest exercise tonight: CWW

Stretching 2012.12.01

Need to start somewhere...

Warmup: Hot tub

2x60s Pike stretch

2x60s straddle pancake

Notes:

1) KBs Metcon in the AM and HS presses later make for tight and sore hammies and lower back

2) Starting very conservatively, add another set next time

Workout Log 2012.12.03 [GB wod (dynamic pull)]

Pre-FSP series:

Plank{60s} Rev Plank{60s} Hollow{3x55s} Arch{3x55s} Sup Hang{3x60s} Ring Support{40,40,35s} L-sit{4x15s}

(added +5 secs on everything except +3 to L-sit)

GB WOD:

Three rounds:

• 2x Body Levers (negative only)
  
• 6x Rope pull-up (alternating top hand)
  
• 2x Body Levers (negative only)
  
• 6x Pull-up (hollow strict)
  
• 2x Body Levers (negative only)
  
• 5x Lat Flys
  

Notes:

1) Not really sure how to scale this one, these were my best choices given current strength levels.

2) Pulling is a big deficiency for me. Is attempting the variety of scaled WOD series better than steady state focusing on one or two (specific to this cycle) pulling movements on pulling day?

3) Couldn't hold Body Lever on negative from where feet were about 15-20 inches above floor. Should I stop there and try to reverse rather than just fail (havn't the strength yet to lift to vertical from floor)? Really felt these in the lats if I was careful to maintain rigid body.

4) Continued making duration increases on Pre-FSP holds.

5) Hardest movement this workout: Body Levers

Workout Log 2012.12.10 [GB Wod Dynamic Legs]

 

Pre-FSP series:

• Plank (feet elevated 20") {60s}
• Rev Plank (feet elevated 20") {60s}
• Hollow {3x55s}
• Arch {3x40s}
• Sup Hang {2x60s}
• Ring Support {3x30s}
• L-sit {15/10/10/10s}

Notes:

1) First workout after getting sick last week.  Not fully back yet

2) Stopped after Pre-FSP as I was feeling tired, and was finding excuses (gym too busy, too cold to take sled out, etc)

3) Pre-FSP times down, not feeing very strong today

Workout Log 2012.12.12 [GB wod Handstands]

 

Pre-FSP series:

• Plank (feet on ground) {60s}
• Rev Plank (feet on ground) {60s}
• Hollow {3x55s}
• Arch {55/55/45s}
• Sup Hang {60/60/45s}
• Ring Support {40/35/30s}
• L-sit {15/15/15/15s}

GB WOD:

• 1x10 Wrist Pushups (from knees, minimal piking)
• 2x5 Cast Wall Walks (15s between reps)
• 2x5 Pike HeS Press from floor
• 2x10 Straddle HeS Press from floor
• 5x30sec Wall Runs (hands approx 12in from wall, facing wall)
• 1x10 Wrist Pushups (from knees, minimal piking)

Notes:

 

1) Making up for missing workout Tuesday

2) Decreased resting time between reps on CWW.  Remember for next time: much easier if shifting weight directly over supporting hand on CWW rather than fighting to stay stationary.

3) Pike HeS Press: tendency to let knees bend, avoid this.  Couldn't do the press balanced on just head, kept pushing with hands.  Much better with straddle, could curl lower back up and down to lift legs from floor.

4) Only had stamina for 5 rounds of 30 second sets of Wall runs, shoulders complaining.  Hopefully this is enough to get some gains.

5) Hardest exercise: Wall Runs

GB WOD 2012.12.15 [GB wod (ring strength)]

 

Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x55s}
• Arch {55/55/45s}
• Sup Hang {60/60}
• Ring Support {40/35/30s}
• L-sit {15/12/12/12/10s}

GB WOD:

• 2x5 Negative MU (later reps with toe assist from floor)

 

• 5 rounds superset:
• 12s FL (tuck)
• 15s Planch Lean (rings)
• 15s German Hang

 

• 2x10 Wall Extensions

Notes:

 

1) Pre-FSP times coming back up

2) Choose Rev MU for element for ring dynamic strength.  Couldn't control speed lowering during transition, so started adding a little support from toes on floor.  Try doing another set next time.

3) Still resting legs against arms on tuck FL for support, keep working to eliminate this.

4) PL leans much more stable after forcibly protracting shoulders.  Still learning

5) Hardest exercise: Rev MU

GB WOD 2012.12.17 [GB wod (embedded)]

 

 

 

Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x55s}
• Arch {55/55/40s}
• Sup Hang {60/60/40}
• Ring Support {40/40/30s}
• L-sit {15/10/10/10s}

GB WOD:

 

Three rounds:

• 15s Tuck Frogstand + 5 Negative MU (toe assist during transition)
• 10s Tuck BL + 5 HeS RLL (bw, some contact with wall)
• 10s Tuck FL + 5 Tuck V-sit

Finished w/10 Bridge Wall Walks (down to touch head to 24" box.)

 

Notes:

1) Pre-FSP: continued time increases.  Started vigorous protraction during planche; arms pretty shaky.  Abs tired from GHD this morning, only did 4 rounds L-sit.  Forearms gave out on last set hangs.

2) Neg MU still hard to control during transition, but I think form was better this time

3) HeS RLL mostly done without contact to wall, flexing spine better at bottom.  Still bending knees when tired.

4) Couldn't pull out of 2nd BL after 10s, don't know why

5) V-sit tuck still working balance, but better than last time

6) Hardest movement: Rev MU

GB WOD 2012.12.18 [GB wod (dynamic pull)]

Pre-FSP series:

• Plank (feet 18" box) {60s}

• Rev Plank (feet 18" box) {60s}

• Hollow {2x55s}

• Arch {55/40s}

• Sup Hang {2x60}

• Ring Support {40/35s}

• L-sit {10/10/10/10s}

GB WOD:

Three rounds:

• 2x Back Pull (half, inv pike to tuck BL)

• 5x Wide Grip Ring Row

• 2x Back Pull (half, inv pike to tuck BL)

• 6x Rope pull-up

Notes:

1) Abbreviated workout today, fatigued from CF workouts. Still havn't mastered TOPS pullover for FL pull progression.

2) First time performing back pull(half) progression, found I was pronating hands during BL. Tried to keep supinated grip, does increase stress on biceps. Surprise.

3) Rope pullups were marginal, I was jumping a bit on the last reps (though I did do slow negatives lowering). Alternated grip each pullup.

4) Hardest movement: Rope Pullup

GB WOD 2012.12.21 [GB wod (dynamic push)]


Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x55s}
• Arch {2x55/40s}
• Sup Hang {3x60}
• Ring Support {2x40/35s}
• L-sit {5x10s}

GB WOD:

• 1x10 Wrist Pushups (from knee, no pike)
• 2x5 Cast Wall Walks
• 2x5 Pike Press HeS
• 2x10 Straddle Press HeS
• 8x2 HeSPU (30" box) + 6 shoulder touch
• 1x10 Wrist Pushups (from knee, no pike)

Notes:

1) Missed thursday wods due to all-nighter Wed night

2) CWW more like 10x1 (rest after each one)

3) Continue improving on press, starting to balance pike almost as well as straddle

4) Hardest movement: HeSPU

GB WOD 2013.01.04 [ring strength]


Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {2x45s}
• Arch {2x40s}
• Ring Support {2x35s}

GB WOD:

• 2x5 Negative MU (toe support during transition)

Followed by 3 rounds of 

• 8s FL (tuck)
• 15s Descending XR L-sit (low, not yet parallel to floor)
• 10s German hang (without pullout, straight down to feet)

Finished w/2x10 Wall Extensions (at home, ran out of time at gym)

 

Notes:

1) First day back after holiday break and craziness with auto accident.  Not feeling particularly strong so did abbreviated volume.

2) Dropping duration of Pre-FSPs while working to improve form.  For example, 3rd round of hollow I wasn't able to hold small of back flat on floor any longer.

3) Same goes for static holds, in FL I still try to rest legs (tuck) against arms for support.  Working to correct it when I notice it.  Wasn't as flexible for GH today, hard time getting last bit of extension.

4) Rx was ring strength 3 series, best I could imagine for scaling was the Neg MU.

5) Hardest ex: Neg MU (still need toe assist to go through transition)

GB WOD 2013.01.07 [embedded]


Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x45s}
• Arch {3x40s}
• Sup Hang {60s}
• Ring Support {3x35s}
• L-sit {3x12s}

GB WOD:

 

3 rounds of:

 

• 15s XR L-sit followed by 5x tempo(144) ring dips
• 10s BL (tuck) followed by 5x slow neg MU
• 8s FL (tuck) followed by 5x half tempo(144) HLL supine grip

Notes:

1) misread MU task as neg MU rather than rev MU, so I didn't do a curl movement.  Pay attention!

2) Needed assist on ascent of all but first rep ring dips, but was able to hold/decend at 4s tempo

3) Caught myself pronated on BL again, fixed it 2nd/3rd rounds

4) Barely able to hold 4s on half HLL, started slipping down as soon as ascent stopped.  Feeling it now 3 hrs later.

5) Some Pre-FSP stamina coming back

6) Hardest exercise: tempo ring dips

GB WOD 2013.01.14 [dynamic push]


Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x45s}
• Arch {3x44s}
• Sup Hang {2x60s}
• Ring Support {3x30s}
• L-sit {4x12s}
• Inverted hang {30s}

Notes:

1) Returning (again) after layoff, just got a cortisone shot in L shoulder; Ortho says pain is tendonitis, Xray is fine.  I should keep off shoulder for 2-3 days, then easy

2) Only did warm-up and Pre-FSP tonight to follow instructions.

3) Plank a little shaky (hands lower than shoulders by about 4").  Probably due to absence.

4) Ring support with rings starting to turn out past parallel.  Very shaky, and time down to 30s or so.

GB WOD 2013.01.15 [ring strength]

Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x45s}
• Arch {3x45s}
• Sup Hang {2x60s}
• Ring Support {2x30s,25s}
• L-sit {4x12s}
• Inverted hang {2x30s}

Notes:

1) Continuing just the basics, so far no troubles

2) Ring support with rings turned out past parallel still very unstable, but with straight arms at least.

3) Will continue this mode till next week, then either add WOD or FSP/FBE work (one per day).

4) Warmup getting easier; Ido Portal's scapula routine now using shortened Green band.

GB WOD 2013.01.17 [embedded]

Pre-FSP series:

• Plank (feet 18" box) {60s}
• Rev Plank (feet 18" box) {60s}
• Hollow {3x45s}
• Arch {3x45s}
• Sup Hang {2x60s}
• Ring Support {2x30s,25s}
• L-sit {4x12s}
• Inverted hang {2x30s}

Notes:

1) More basics.  Boring but necessary.