Topic: BigDamHero's Training

[Drew Cooper]

Ok, so i've been training for PK for about 3 months now, I spent the first 2 months in gymnastics to prepare my body and have begun actually practicing parkour within the past 3 weeks. I've yet to be able to train with anyone else so i need some motivation, and what better motivation than to put what i do on the internet where hundreds of traceurs can read my progress and either praise or berate me for what i do or do not do! 

I will officially start recording my workouts tomorrow. My ankle is still barely at 70% but i am confidant on it so long as i wear my brace so i wont let that delay me any longer.

My training will be a 3 pronged pursuit; Body weight training, speed/endurance training, and technique training.

Short term Goals (1-2 months):

Perform 1 Static Tuck Planche for a 30-60 seconds (i can currently hold the frogie for about 20-30 seconds not sure what is common progression pace on this as im fairly new to BW training)

Perform 10 advanced tuck front lever pullups on rings (i can do 2 or 3 so this shouldnt be to bad)

Perform 1 muscleup on rings

Perform 2 pistols on each leg (this will be tought because my right achilles is very tight after my sprain making dorsiflexion difficult)

Run 7 1 minute sprint intervals at a 10mph/3.5 mph pace

Becaome confidant in performing a lazy vault on objects as high as my chest and familiar with the motion of a cat pass (table training and such to prepare body for the upcoming training)

Work on ability to grip and climp walls with confidance (i know you cant measure this as an accomplishment but i'll deff be excited to tell ya when i can finally grab a ledge or wall without being convinced my grip will fail)

(i also have a practive rail in my room for balance and precision training but i'm choosing not to add that in my goals for now since im using it mainly to strengthen my ankles to compensate for the ligament damage from the grade 2 sprain... perhaps when my balance gets good ill include the rails in my technique goals)

That's pretty much it, if im completely off on progression pace hopes please let me know, and if anyone has any tips for me feel free to leave them. Most of my background experience is in olympic/ compound lifting and long distance endurance training so while i understand the physiology of what i will be doing i have no experience and would love to learn from those of you who do.

                                                                    "Above all else, freedom"
                                                                               Drew "BigDamHero" Cooper

[Drew Cooper]

ok so circumstances have delayed me from starting anything serious until today... i went kind of light jsut because i was at work but i did as follows

20 minutes on treadmill 2 % incline intervals of 1 minute at 9.5 mph and 1 minute at 3.5 mph

60 pushups (hands in a planch pu position) with feet suspended by a heavy band

65 speed pullups in 8-12 rep sets

20 front tuck pullups

100+ pushups with feet at diferent elevations

i also practiced on the ab wheel thingy (i never got around to figuring out it's name

ill try to get more acurate numbers on forthcoming workouts, i just didnt plan on getting to work out when i did so i didnt keep track of what i was doing very closely

[Drew Cooper]

ok so i've decided to commit myself to becoming Crossfit certified and fit as soon as humanly possible. If i can get cert'd in quickly enough i may have an oppurtunity for employment from a local crossfit gym so i'm kickin this up.

However

i feel like i did very little today because all i accomplished was the CF WOD... and i only did 18 minutes of it.... my lungs were on fire and between the WOD and the black powder (supplement) i had taken caused me to develop tiny red dots under my eyes (i think the extreme excersion mixed with the overload of niacin was a bad idea)

I managed to do 7 rounds in 18 minutes of  (5 handstand pushups, 10 pullups, and 25 squats) before i felt the sudden urge to lie down and die.

i did intervals several times today alongside clients on a treadmill so i got some good cardio as well i just dont keep track of what i do with clients.

If anyone is reading this and is knowledgeable about intermittent fasting and paleo diets please reply to me a bit of advice, I have decided to try out a combination of IF and Paleo, i did my first 24 hr fast on saturday and handled it well, and i've started eating semi paleo today. My problem is I detest the act of eating, it's a result of having battled eating issues in the past have made it difficult to eat very much food at one time without just getting sick of eating it. that being what it is i was wondering what are some of the most calorie dense foods I can ingest so that i dont have to eat massive quantities of food. It's kind of a wierd thing but i know that sticking to this will be tough if i have to eat large quantities on eating days....

thanks in advance for any info, and ill let you know if i survive tomorrow's workout with at least a little diginity

[Drew Cooper]

ok so i didnt work out yesterday due to the fact that i was sore as hell from the previous WOD and i worked 5:45-2 and just didnt get enough sleep to get into it.

I did however workout today,

2 rounds of : 20 pushups (the type with my hands by my wrists since im working on planche... ing) 30 situps on a decline bench and 30 squats (working on pistols)

i did the 25 double under 15 deadlift workout for 7 rounds in about 18 minutes and 30 some odd seconds, also i am shit with a jump rope so i did a couple double unders then started jumping rope bringing my knees up high as a temporary substitute

I also did some 10-15 intervals of 1 minute 9.0mph-11mph and 1 minute at 3 mph-4mph  when running alongside clients for motivation

my question on the fasting thing from my previous post still stands... i've started the IFthis week and would like to adapt a somewhat lineant version of the paleo diet but  still find it difficult to consume enough calories on my on days and need to work on my diet


edit: i almost forgot to mention i dont work tomorrow so i hav a whole day to work on techniques around town and go to a class atm y local crossfit gym.. so thats... good... bye

[Drew Cooper]

i did workout yesterady i just didnt post because i kind of broke my desk chair and didnt want to deal with it.... but yesterday i actually did the WOD with my 10 year old football playing brother it was reaklly cool

for warmup we did 100 single jumpropes 10 pushups and 5 sit ups

we did thrusters, he used a light piece of pipe i have because i didnt want him pushing wieght overhead until i know his form and control are good enough to not risk back injuries.... i used 175 lbs.... we also did pullups on my rings... he did aussie pullups because his back strength isnt quite there yet

we did the 21,18,15,12,9,6,3 repsXrounds thing with the thrusters and pullups

i know it's boring right now just doing my Xfit WOD but im adapting quickly and will be able to do more very very soon

today i actually went to the local gym and took advantage of a free class and got to know some of the trainers there. We warmed up and then did 400m run, 25 s-ups, 50 squats for three rounds

im really excited about this because this was my first day since starting crossfit that i've managed 2 days in a row of WODs im not sure yet how ill feel tomorrow but if i think im up to it ill try and do a WOD tomorrow and take wednesday off... if everything goes well ill start adding some additional strength adn technique training to my daily WOD

my diet is pretty iffy... not BAD but not good, however im really enjoying the IF eating style and notcing some slight differences in body comp, but mostly i have more energy eachday.

[Drew Cooper]

yesterday i did another WOD... it was 21-18-15-12-9-6-3 of dips and handstand puishups... un fotunately im so unused to higher reps on my upper body i ended up having to do shoulder presses with 95 pounds instead of tyhe handstand PUs and the last 4 rounds i used paralettes instead of my rings.

That was day 3 in a row of doing my WODs.... today i hope to practice some technique ouside... however i am unable to tand at the momen and need to give my legs a litle recovery ime so i may end up doing nohing today.

[Drew Cooper]

ok so i just read over my last post and i seems some of my keys were sticking yeserday... sry bout that

today i did

thrusters 85 lbs 15-12-9-6-3
deadlifts 185 lbs 15-12-9-6-3
pullups 15-12-9-6-3
400m run (approxamately)
for 5 rounds
it took me a little over a half hour but i blew out my shorts doing thrusters and i had to take a few mintues to change, i wouldn have bothered but i was at my normal gym and my ass cheek was hanging out pretty badly so i did the other members a favor and changed

i thin i could have done a bi more oday if i had schedled my day better... i hope to do more tomorrow

by the way, after less than 2 weeks of this training and i rediculously good, i seeing lots of definition and my top 4 pack is starting to peak out again... i can't wait till my certification seminar in march : D

[Drew Cooper]

 todays workout was insane
50 box jumps
50 pullups (some kipping toward the end)
50 kettlebell swings with a 1 pood kb (roughly 16 kg)
50 walking lunge steps
50 knees to elbows
50 push press with a 45 lb bar
50 back extensions
50 wallball shots
i tried for 50 double unders but only got abou ten so i did another 50 singles
at  this point i realized i left out my 50 burpees so i hit the gym floor and got about 20 out before completely colapsing, i still havent fully recovered from my dip workout the other day and my chest was on fire after 20 burpees so i called it a day. this took me about 37 minutes (i have the exact time in my gym bag)

also i had to be at work at 5:45 this morning and i usually dont get up until 8 so i'm kind of tired, not as tired as i wpuld usually be on these shifts but still tired.
Now im going to go take an epsom salt bath some ibuprophen and a nap

[Drew Cooper]

yesterday i took it kind of easy, it was kind of a techniqe day

i did 5 sets of 5 reps of front squats

i only did 165 lbs because im not very good at front squats and wanted o concentrate on proper form

then i sat on my coach and cheered on the steelers till my abs hurt

WE'RE GETTIN RING NUMBER 6 BABY

[Drew Cooper]

today i did 2km rowing for time, which took me 8 minutes 23 seconds. i feel like i between me starting a little too slwly and having to keep stopping to move the data screen out of the way i could have gotten down as low as 8:10-8:15 which isn too bad considering it was my first time on a rower since God knows when.

Later i took my friend through another WOD and did most of it with her

I did
21x18x15x12x9x6x3 reps of thrusters (only 45 lbs because m y legs were kind of sore from the front sqats yesterday) and pushups
i would have done pullupsd as well bu she needed some extra help on hers so i decided to skip mine since this was extra anyhow, we did it in 20'39" bu that was her ime not mine, i slowed down to her pace.

I jammed my left middle finger good on a plyo box doing box jumps, hopefully it wont swell too muich and it wont effect my grip much tomorrow

also i though i'd note that while it may be a bit too cold for me to do much technique work outside i noticed today whille jumping down the stairs that my landings were getting mch softer and i am feeling far more comfortabl climbing when i randomly decide to have some fun while i am outside.

[Drew Cooper]

during and after today's workout i felt like a god.

today was, AMRAP = 3 pullups 6 pushups 9 situps 12 squats (BW)
i was hoping o get 18 rounds for my first time bt i finished with 21 rounds and 3 pullups

also my middle finger that i wacked on he plyo box yesterday was a pretty nast sprain and swelled up like a biatch but i have been able to play through the pain thus far (taped it up pretty securely)

man, during this workout i actually felt he exact momen where i would have given up a few weeks ago and it was so surreal... I'm making some kickass progress and loving it!

[Drew Cooper]

yesterday my workout consisted of: 5 squat cleans with 135 lbs and 30 pushups for 5 rounds... i did 10 squat cleans on the first round but was unable to keep that up and dropped to 5. this took 17'11"

then last nigh i put my brother through the workout i did tuesday

we did 12 rounds of (3 pullups 6 pushups 9 situps 6-12 squats) i dropped he squats for him because his legs were tired from karate and football.

 doing boh of those workouts yesterday wore me out but im going o keep trying to double up and see what happens

[lackluster]

If I could perform half as well as you I'd be astounded. Keep it up. What I’m reading is very impressive. I hope I have the determination and drive to reach your level in a few… decades, maybe. ^_^

[Drew Cooper]

thanks for the props lackluster, i can't work ot either with other crossfitters or wih other traceurs, the normies give funny looks lol.

yesterday i did two workouts again, i tried to come up with a heavy lift i could manage despite my soreness so i did some pushpresses early in the day.

95 lbs - 10 reps
115 lbs - 9
135lbs - 6
145 lbs- 5 reps

behibnd the head press

95 lbs - 10 - 8 - 6- 3

later in the day i did the workout of the day, which was
5 rounds of (25 situps, 50 squats, 500m row)  --- this took me 25'57"

my push presses feel horribly weak (when i was much biger my max clean+press was 245)
also my legs are starting to get used to doing bodyweight training on a daily basis so i look forward to times dropping dramatically soon

today is an off day but im psyching up for tomorrow's benchamark workout wich involves 21 deadlifts (225 lbs) and handstand pushups, then 15 of each hen 9 of each for time...

Diane is gonna be a bitch lol

[Drew Cooper]

dianne - 21 Deadlifts 21 handsand pushups 15 DL 15 HSPU 9 DL 9 HSP

6'13" *

owie

*this was my first time with dianne... im not very good with HSPUs so i put my feet on the pullp bar for stability and such... i also only used 215 on he DLs becasue i lost one of my 10 lbs plates and i was working outat home

[Drew Cooper]

crap...

i have a confession to make, i've spent the last three day gorgin myself on an endless supply of suar and fat. I always do this, i start seeing good reslts from a change i've made and then BLAMMO in 3 days i undo everything i worked so hard the last 3 weeks to achieve. I'm back on pace but very dissapointed in myself at the moment. If anyone can relate to my cycle of self destruction please tell me how you fight i off?

[lackluster]

I've been running in circles (metaphorically) forever. Never able to keep up something for longer than a week. I know how it feels. I hate myself every time I realize that I haven’t done a push-up in three days. A person at your level can easily come back though. You'll bounce back soon, if you're not already working at your normal level. Good luck.

[Drew Cooper]

the ups and downs of diet maintainance suck, but workouts can alway rock

yesterday i did overhead squats with 95lbs... 75 reps in11 minutes and 35 second, my warmup was 2 rounds of 500m row, 50 situps, 50 single jump ropes

today my brother and i both did "Fran" -- 21 thrusters (95 lbs)  21 pullups (on rings so this was slow going) 15 thrusters 15 pullups 9 thrusters 9 pullups

i did Fran in 8 minutes 33 seconds  now im going to lie on my couch and do nothing as i recover haha (just kidding im actally streching right now... on my couch)

[Drew Cooper]

yesterday i did 5 rounds of 20 kettlebellcleans (i was supposed to do med-ball cleans but the biggest i had was 10 lbs so i grabvbed a 20 lb kb instead) 5 hangcleans (75 lbs... light bt sucked when immeditely following the k-bell cleans) 10 pullups
16 minues and change... i forgot to write it down
unfortunately my back was a bit sore yesterday so i used an assistance band on my lst 2 sets of pullups
for the warmup i ran 800m on the readmill

today im probably just going to run a bit and give myself the day off since i may be trying fran again tomorrow

[Drew Cooper]

sorry its been so long... i went out of town for the weekend to visit friends and family during the superbowl, i also decidewd to give my legs some time off because my knees have been a bit tender lately

tuesday i did

3,6,9,12,15,18,21,24 reps of
knees to elbows --- box jumps (2 foot box i think) --- decline situps --- lunges

yesterday my hamstrings and glutes were so fried i didnt work out but ill post later with today workout