Tag Archives: SuperStrong

Strength Make Up

We missed class Wed night, so we made it up yesterday… we skipped some stuff in the interest of time:

  • 50 GHDs
  • 50 GHBE (35#)
  • 3×5 Dead Lift – 3×325#
  • 3×3 Dead Lift – 325#, 355#, 375#
  • 3x{5 bar dips, 5 ring dips} – (5/5, 5/4, 5/3/2(Blue Band))
  • 3×5 Push Press – 135#, 145#, 155#
  • 3×3 Push Press – 175#, 185#, 195# (1 rep, hit my chin, then stopped)

I wasn’t feeling very strong yesterday. Maybe it’s that I haven’t worked out in a week… maybe it was the drop in temperature. Whatever it was, I was just happy to get the workout in.

Chain Gang

Last night was a good night. Bigg Dave had some fun stuff planned for us (see below) and Brenna was really good for most of the class. We brought her pack & play and she stayed in there, content with her toys, for almost the entire class. We did leave “early” at 9pm, though so we could get her home and get her to sleep.

Anyway,here’s what we did:

  • Stretches
  • 50 GHDs
  • 50 GHBEs (35#)
  • 3 minutes of whatever you want with a kettle bell (1.5 pood)
  • 50 Hang Squat Snatch with the bar (technique practice)
  • Dead lift protocol (3x (3 1/2 dead lifts with 85%-95% of 1RM + 8 box jumps)) 420#x3 / 20”x1, 24”x2
  • Back Squat 8 – 5 – 3 (225#, 275#, 305#)
  • Back Squat 2×5 @ 75% of 1RM WITH CHAINS (4×275# with 1 set of chains, 1×275# with 2 sets of chains)
  • Back Squat 1×15 @ 50% of 1RM AFAP (185#)
  • Press Strip Set 5 – f – f – f – f (8@135#, 5@105#, 3@85#, 3@65#, 2@45#)


Food went really well yesterday too:


Sleep is really the only thing that still is lacking a bit, but it’s getting better. Brenna as gotten to the point where she’s too big for the bassinette in her pack & play. The directions on it say to stop using it if the baby is 15# OR if they can press up, whichever comes first. Well, she’s right around 15# AND she can press up, so we are done there. To compound things, her swaddling blanket is too small for her and I can’t swaddle with a normal blanket. I’m just a spaz like that. Dealwithit. In light of all of that, we now have her sleeping in the pack & play, in our room, un-swaddled (just with really cute footy pajamas).

The night before last was really tough. She hated it. She didn’t want to be left in there alone. Last night was a little better. We had her down at around 930pm, but she woke up screaming around 1030pm or so. We couldn’t get her to go back to sleep for realz until about 1230am-ish.

We are working really hard on letting her cry and fuss more. Neither of us are really fans of the CIO method, but she’s really got to learn to put herself to sleep. Now, we let her cry and fuss as long as she isn’t in hysterics. Once she gets there we pick her up and console her. It’s funny how we both know exactly when she crosses that line into hysterics. It’s almost like the whistling tea kettle, but, with a kid, and more subtle.

Ok, I’m rambling.

Work & Strength: Some Thoughts

First, last night’s workout…

  • 50 GHDs
  • 50 GHBE (35#)
  • 50 Russian KBS (1.5 pood)
  • 3 minute KB complex (1.5 pood)
  • 4×3 3-position snatch (75#, 95#, 105#, 115#)
  • 4×3 3-position clean (115#, 135#, 145#, 155#)
  • 5×5 Romanian Dead Lift (225#, 295#, 315#, 325#, 335#)
  • 3×5 Back Squat @ 85% of 1RM (310# x 3)
  • Negatives @ 50% of 1RM
    • Dead Lifts – 8 @ 225# (grip gave out)
    • Back Squats – 12 @ 185#
    • Presses – 12 @ 95#
    • Dips – 10 @ Bryan
    • Pull Ups – 10 @ Bryan
  • 1 minute of 90% effort on the AirDyne – 29 cals

This was a ton of work and I was exhausted when it was over. I came home and ate a ton. I would have liked to have gotten a bit more sleep, but I ‘m not going to complain. What I got was good sleep.

Goldberg and I had an interesting little conversation last night. I can say, without tooting my own horn, really, that I put up some good numbers. I am strong. I am not really fast or, anything else for that matter, but I am say I am pretty strong. Still though, strength is relative.

I can say with a fairly high level of certainty that someone who is dead lifting for a 1RM @ 100# is working JUST as hard (and in some cases, maybe even HARDER) that someone going for a 1RM @ 400#.

Don’t sell yourself short and think that just because you are lifting less weight than someone else that you aren’t as strong or working as hard. It’s all relative. Work hard.

My Thumb Hurts

I couldn’t think of a better title. Sorry. I think it hurts because I was really forcing the hook grip last night and I think I might have mashed it a little too hard. Anyway… it was another long night with some awesome programming, great PR’s, and lot’s of hard work by some good friends. Here’s mine:

  • 50 GHDs
  • 50 GHBEs (35#)
  • 3 minute KB complex (1.5 pood)

Then, we did the the following protocol for dead lift, clean & jerk, and front squats:

  • 5 @ 60%
  • 3 @ 70%
  • 2 @ 80%
  • 1 @ 90%
  • 1 @ Current 1RM
  • 1 @ Current 1RM + 2-5%
5@60% 3@70% 2@80% 1@90% 1@RM 1@RM+





















A few notes on the fails… my grip totally went away on my dead lift. I think it was actually due to the again faster grip things. I was able to hold on to 465# just fine with just chalk. For the C & J, my hook grip psyches me out. It still feels really weak, so I’ll start to pull, then just drop it because it feel like the barbell is going to fly out of my hands. For the front squat, I really just don’t know my 1RM, so after doing 265#, which felt easy, I decided to jump up. A little too much, I think.


  • 1 set of max reps dips: 16 reps

In other news, little Miss Brenna has actually slept really well during the past 2 nights which has been absolutely phenomenal. The different in how I feel when I get sleep is completely night and day and affects almost everything about my daily life. I can handle things so much better. I am sure that this is true for everyone to some degree, but I do know some people that can operate just fine on 4-5 hours. I am not one of those people. Never have been.

At the suggestion of my good friend Ryon, I am experimenting with the lean gains protocol (http://www.leangains.com) and actually seeing some results. This is very exciting and after the first week of following it, I am compelled to continue on to see what it does for me. I can see (again, in just 1 week) difference both in the mirror and on the scale, which has not really budged for quite a while.

There are some things about this that are not “paleo”, like the use of supplemental protein, but I have always been OK with self experimentation as long as I see good results from it. Hell, I was skeptical about “the paleo diet” a few years ago and decided to give it a shot. If I were stubborn about trying that, I don’t know where I’d be right now.

At any rate, I have learned a few things about my particular eating situation over the past week that I think are really simple tweaks that might work for other people that aren’t seeing results on “paleo” aside from the 16 hour fast/8 hour eat window:

  1. I am eating just too much from a caloric standpoint. Robb Wolf talks about “not being a hoover”. As in, it doesn’t matter what eating diet/protocol you follow, if you are a normal size person that has a normal level of activity (i.e. NOT Michael Phelps @ 12,000 cals/day), eating 5000 cals/day of all paleo foods isn’t going to help you drop LBs. Lean gains requires that you count calories to some degree. While I am not neurotic about it, looking at how many calories are in certain things, especially fats/oils has been eye opening. I still use the same cooking oils, I’m just not as liberal with them. Which leads me to point #2.
  2. I was not getting nearly enough protein. Both Robb Wolf and Martin from lean gains talk about getting 1-2g/# of bodyweight of protein per day. For dude like, me, that’s A LOT. While I typically don’t like to supplement with whey and things like that, getting at least 200g of protein per day results in A LOT of meat and eggs, so I’ve started adding some whey in on workout days. The right tool for the right job, right?
  3. Timing of meals totally matters (for me, anyway). Lean gains is a protocol of timing your eating, not so much WHAT you eat. I suppose it’s not technically “paleo” although it can totally be. It sounds really complicated at first but after a week of working on it, it’s really not that bad. It’s really split in 2 columns:
Workout Days Non-workout Days
  • Eat a bit more from a caloric standpoint*.
  • Eat a bit higher carb.
  • Eat your largest meal of the day AFTER your workout.
  • Eat a bit less from a caloric standpoint*.
  • Keep the carbohydrate intake low.
  • Eat your largest meal as your breakfast.

*This requires finding your BMR and knowing approx. how many calories are in what you eat. I have pretty much ball parked it up until this point, but am slowly figuring stuff out.

Holy volume…

Bigg Dave had a ton of stuff for us to do last night. Honestly, I am surprised that we were able to leave when we did:

  • Stretches
  • 50 GHBE (25#)
  • 50 GHD Sit Ups (Full range)
  • 3 minute KB AMRAP (5 snatches R/L, 5 Cleans R/L, 5 Swings R/L) – got 2 rounds + 2 swings with RT with 1 Pood.
  • 3×3 Hang Squat Snatch (95#, 115#, 125# (2))
  • 3×3 Clean Pulls (185#, 225#, 275#)
  • 3×3 Rack Jerks (185#, 205#, 215#)
  • 1 StoF of Strict Press (up any way needed) – 10 reps @ 135#
  • 3×5 Seated (on the floor, legs out) Dumbbell Press (50#, 60#, 60#)
  • 3×5 Strict Pull Ups @ Bodyweight
  • 4x {5 Bulgarian Split Squat (each leg), 10 Renegade Rows, 10 burpees} Record splits, rest in between – 1:50, 1:50, 2:33, 2:27

Getting Strong

Lots of hard work again at CFCP last night. It’s amazing to see some of the advances that people are making. Here’s last night’s madness.

  • Stretches
  • 50 GHDs/GHBE (25#)
  • 50 Heavy Russian KB Swings (2.5 Pood)
  • 3 mins of KB Complex (1.5 Pood)
  • Deadlift Protocol (415#/24”)
  • 3×3 Hang Squat Cleans (135#, 155#, 175#)
  • 4×3 Back Squat (305#, 315#, 325#, 335#)
  • 4×3 Weighted Dips (20#, 35#, 40#, 55#)
  • 1 StoF of Dips (9)
  • Hang on rope as long as possible (not long, didn’t time)

In other news, things have been good at the Goldstein house. Little miss Brenna did her first coloring last week. I am super proud and think it’s awesome =)

Brenna’s First Coloring first coloring .pdf

Work Capacity

Do you haz it?

  • Stretches
  • 50 GHD sit ups (1/2sies)
  • 50 GHBE weighted
  • 50 Heavy Russian KB Swings (40k)
  • 5x(2 Hang Squat Snatch + 1 Power Snatch with OH) – 75#, 95#, 115#, 125#, 135#(F @ 2)
  • 3×5 Back Squat – 285#, 295#, 315# (PR)
  • 1 set to failure of 4s down back squats – 12 reps @ 195#
  • 3×5 Barbell Row – 135#, 135#, 155#
  • 1 set to failure of 4s down negative pull ups – 9
  • 3x(20 DB lunges (30#), 10 Knees to Elbows)


More Strength

Monday, 9/26/2011

Felt pretty good and strong for this workout. First time I have ever rep’d DLs over 400#, even if they were halves =).

  • 3x (3 dead lift@ 90% (1/2 way), 6 box jumps) – 410#/20”
  • 3×5 dip (BW, 1.5 pood (fail @ 4), 1 pood), then 1 set of negatives, got 9 unweighted.
  • 3×5 back squat (235#, 265#, 285#), then 12 @ 50% of 1RM (185#), the 1 set of negatives @ 155# (got 12)

Wednesday, 9/28/2011

Bigg Dave had a lot on the plate for us tonight… we didn’t get much sleep. I was pretty tired for this and it showed.

  • 50 heavy Russian KB Swings: 2 pood (20, 15, 15)
  • 3×5 hang squat clean (95#, 115#, 135#)
  • 3×5 power clean, no squatting allowed (155#, 165#, 175#(2), 155#)
  • 3×5 mixed grip pull up (close grip, rings, reverse grip)
  • 1 set to failure of pull ups (got 6)
  • 1 set to failure of seated dumbbell presses (used 40#s, got 10)
  • 4×5 Bulgarian Split Squats supersetted with pushups to failure (40#/18, 40#/17, 40#/19, 50#/20)


Bigg Dave started a new strength class at CrossFit Cedar Park called “SuperStrong”. We could NOT pass this up. It’s an 8 week class (2x/week) that focuses on making you freaky strong.

I haven’t really been blogging my workouts a whole lot as, for a while, I was happy just to get into the gym and move around. But now that we are doing more strength oriented workouts, I need to record stuff so I can gauge my weights.

Monday 9/19/2011

CrossFit Total – 3 attempts to find your 1RMs of:

  • Dead lift
  • Back squat
  • Strict press

Apparently, the starting strength stuff I was doing over the summer has had a pretty good affect on my capacity. My numbers worked out like this (holy crap!!):

  1 2 3
Dead Lift 425# 445# 455# (PR)
Back Squat 315# 345# 365# (PR)
Strict Press 155# 175# 180# (PR)

It was a good night, with a trifecta of PRs. My total was 1000 on the dot and it felt fantastic. I haven’t PR’d something in a really long time and it felt nice to show some progress SOMEWHERE.

My last successful CrossFit Total was back in October of last year and was 945# (445# DL, 335# back squat, 165# press). I have added 55# to it (10# DL, 30# back squat, 15# press).

Wednesday 9/20/2011

“We are going to get sore tonight”… he said as class started and… yes, he’s correct.

The workout last night was:

Hang squat snatch: 5 – 3 – 3 – 3 (75#, 95#, 105#, 115# (2, then lost grip).


  • 3×5 Front Squat, then 1 set of negatives
  • 3×5 Strict Press, then 1 set of negatives
  • 3×5 Dead Hang Pull Up, 1 set of negatives

Weights used:

  1 2 3 Neg
FS 225# 245# 265# 155#(12)
SP 155# 155#(4) 145# 135#(8)
PU Me Me Me Me(6)

I am pretty happy with all of this. My strict press seems to have suffered a bit, but it could be just fatigue, so I’m not really stressing about it. I really surprised myself with the front squats and the pull ups seemed pretty easy… not the negative… those were a bitch.

On top of all of this, the class runs from 645pm – 830pm, which is sort of hard with little Ms. Brenna, but, she has been SUCH a good baby and the people in the class have been so incredibly tolerant and helpful with her. I can’t thank them enough for not making us feel like we had the annoying baby there (I don’t think she’s annoying at all, but some people just don’t like kids).

Anyway… she has been a really good baby through both classes now and everyone in the class is awesome. This is why I love CrossFit and this gym. Thanks, guys (and gals)!