1quick1 getting down on Crossfit
 

I decided to start updating my journal here as well since I started Crossfit. It's not pretty right now but these workouts are kicking my ass.

Started WOD today. I was going to start this weekend but ended up playing 2.5 hours of roller hockey saturday and 3 hours of softball on Sunday and the older we get the harder it seems to get all the people together to do this stuff.

Monday 080714

Today I was suppose to do...

Four rounds for time of:
Run 400 meters
50 Squats

Got in the car and was heading to track at my old high school. I stopped at the sporting good store on the way over and found a decent stop watch for $15. They've been completely rebuilding my old highschool for the last two years but we've been playing softball at the fields so I figured the track would still be in working order. WRONG....I get there and there's bulldozer in there and the track around the field is now a dirt trail so they must be redoing it :thumbdown: So I hurry and head back to the gym to do a modified workout.

For time

40 squats @ 135lbs
Run 1 mile

Total Time: 14:38 - slow I know but I ran like a 10 minute mile :laughing:

My lower back is ridiculously soar from Saturday. I was sweating like a pig after finishing this.

Tuesday 080715

Rest Day

Took the dog for a 1 mile walk. Took 20 minutes.

Wednesday 080716

Deadlift 5-5-5-5-5 reps

Deadlifts

225 x 5
275 x 5
275 x 5
275 x 5
295 x 5

I wasn't thrilled with my form on the last two reps of the 295. My hips came up too quick.

Seated calf raises

130 x 20
130 x 20
130 x 16

Run

1 mile - 9:38

Thursday 080717

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
36 dips
115 pound Push-press, 9 reps

** Note ** I did the push-press with 95lbs.

Completed 3 rounds and got 23 dips into the 4th round before time ran out of time at 20:09

60 total pushups
131 dips
27 push-press reps at 95lbs

Post workout I made 3 eggs, 1/2 cup cottage cheese, 2 pieces of toast, and 8oz of orange juice. Ate it all except I could only get half a piece of toast down. I was sort of in a rush too.

Friday 080718

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

BW + 25lbs x 1
BW + 45lbs x 1
BW + 45lbs x 1
BW + 45lbs x 1
BW + 55lbs x 1
BW + 55lbs x 1
BW + 55lbs x 1
BW x 8
BW x 6

HS hammer curls (20 sec RI's)
10 each side x 10 3 sets.

Tuesday 080722

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Push Jerk
115lbs x 3
135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 3

Felt great on these

lateral raises

15's x 10
20's x 10

run 1 mile = 8:31

Although not fast for a lot of people this was really pushing it for me.

Wednesday 080723

Angie

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time Complete all reps of each exercise before moving to the next.

Oh man I knew going into this it wasn't going to be pretty.

Pullups (had to do assisted pullups after 25)

bw x 25
bw - 50lbs x 25
bw - 80lbs x 50

Situps x 100

Pushups x 100

Squats x 100

Total Time = 29:10

And a puking ralley immediately after. This workout kicked my ass.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Total time = 18:40

thats alot of work my man. your endurance is gonan shoot through the roof. good shit.

great to see you here, dude :)

That's the plan at least. This stuff is crazy. I look like a maniac running around my gym doing this stuff lol.

Thanks man :)

Did a double today :barf:

Friday 080725

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

"Three quarters of the Earth's surface is covered in a medium where without some basic functional training survival is impossible."

45 total OH squats @95lbs
45 total burpees

Total time = 13:43

Saturday 080726

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Totals

ran 1.5 miles
150 situps
150 back extensions

Total time = 27:12


Walking out of the gym my shirt was so soaked in sweat it was like I jumped in a pool. It was almost like I was running with a weighted vest. What an ass kicking. Tomorrow will be much needed rest day.

Monday 080728

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Squat

135 x 6
185 x 1
225 x 1
275 x 1
315 x 1

Shoulder press

135 x 1
155 x 1
180 x 1 (whooot BW OH press)
185 x 0 (fail)

Deadlift

135 x 6
185 x 1
225 x 1
315 x 1
365 x 1

Didn't even try another.

Total = 860lbs

Tuesday 080729

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Total time = 18:28 and sweating my ass off.

does the name in quotes mean helen was your trainer, or is that the name of the workout?

Yea Helen is the name of the workout. Here is the ladies and the heroes

http://www.crossfit.com/cf-info/faq.html#WOD0

That looks like fun. By "fun" I mean it looks like you would puke a lot... You have be getting in really good shape. Good work.

I'm getting better but nowhere near good. I'm thinking in the next few months I will improve substantially.

Thursday 080731

Rest Day

Ended up using today as a rest/catch up day and didn't do yesterdays running. I got a bunch of stuff done and got 4lbs of chicken cooked and tupperwared to hold me over for a little while. WOD tomorrow.

Did a quick non-crossfit day today. I just went in and hit some isolations on muscles crossfit hasn't had me do directly.

Bench

This is the first time I've benched in weeks.

135 x 10
155 x 6
185 x 5
205 x 5
225 x 3

Wow I actually felt good on these. None of these were to failure either.

Pullup

bw x 10
bw x 8

These were crossfit style, chest touching bar.

Zottman curls

40lb x 12
40lb x 12

Found a forearm machine at my gym I never used. It's actually really nice. It had 3 different grips for wrist curls and a handle sqeeze for grip. Did about 5 minutes work on that.

Seated calf raises

150lbs x 12
150lbs x 12
150lbs x 12

And that was it. Just wanted to hit a few iso's on movements I haven't really done, besides the pullups. Crossfitting tomorrow.

where those reps on that pyrmaid workout set before you hoped on the bench or did you just come up with a number on the fly? do you normally rep out on your pyramids (refering ot the bench workout)

Yea it was sort of on the fly. I wasn't sure where I was going to be strength wise so I just sort of went with it.

As for your second question, I'm not quite sure what you mean by rep out?

Monday 080804

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

I did the squats with a 45lb bar.

Ran out of time at my squat in the 10th round.

50 total pullups
100 total pushups
135 total 45lb squats

i was talking about just going back to the first weight you started with after the big last set, and doing as many reps as possible to finish it out. i see you were doing a lot of endurance work so i figured you might have done that before.

and that cindy workout looks killer. i would like ot try that one day

Oh ok I gotcha. Sometimes I'll throw 135 on the bar at the end and bust out like 12-16 but this time I just wanted to bench heavy.

Cindy is definitely a tough one. Having no rest inbetween sets is what really gets you on all this stuff. Even stuff like 45lb squats get tough after going continuously for 20 minutes. Give it a try sometime and let me know how it goes. This stuff is really humbling as if you're not in very good aerobic shape you'll have struggling like I do.

yeah man. i would imagine that no rest between sets has to be killer. i tried this little leg workout one time tih no rest inbetween sets and my legs were killing me. i only had 1 45lb plate on each side of a leg press machine. i did one legged leg presses with each leg then immediatly got up and picked up 10 pound weight and did lunges then got right back down and repeated it five times. i was sweating like a hog and my legs were sore for so long

Yea that's pretty much how most of the crossfit stuff is. The real trick is pacing yourself because when you first start the weights are light and you just want to haul ass.

Friday 080808

Lynn

Bodyweight bench press (e.g., same amount on bar as you weigh)
pullups

5 rounds for max reps. There is NO time component to this WOD.


Running really short on time so I only had time for 3 rounds.

Bench 185 x 8

Pullups x 10

Bench 185 x 10

Pullups x 10

Bench 185 x 10

Pullups x 10

This is the first time I've been able to complete 3 x 10 bw pullups :woot:

I've always been able to do 10 on the first set but the next sets I'd only hit 6-8 tops. Crossfit is getting my pullups up to snuff.

Monday 080811

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 20 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 15 reps
15 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
10 Pull-ups

Post time to comments.

All for the terrible time of 28:16

I scaled this down too. I just felt like shit the entire time, like I was sick to my stomach. Lame. This was a tough workout though. I really think it's those thrusters that kick my ass.

did you just feel out of it before the workout, or did it drain you that much to the point you felt sick

I felt good going in but had some shit on my mind that put me in a pretty bad mood. Really that first round of thrusters I should've paced myself a little better and not did them all in one set because that's what mad me want to puke the rest of the time and damn near drained me.

Wednesday 080813

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080728.

I didn't want to max again so I did this workout with some reps.

Pause Squats - 1 second pause at the bottom

135 x 5
135 x 5
185 x 5
225 x 6
225 x 6

OH Press

135 x 1
135 x 3
135 x 5
135 x 5
135 x 5

Deadlift

135 x 5
225 x 5
225 x 5
225 x 5

Now on to the REAL lifts

HS curl machine - 10lb plate each side so probably 25lbs each side

1 x 25

HS Dip machine

whole stack 1 x 15

Thursday 080814

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

I don't have a jump rope so I just did 4 rounds of the 50 and 50 with no rest in between. I didn't time it but it was only like 10 minutes.

Friday 080815

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Well I just kinda of went in and alternated dips/pullups for 20 minutes. Good news is my pullups are improving. Bad news is I'm still a little ways out before I'll be able to complete that workout above for time. I went to Cedar Point all day yesterday and today I'm still really tired from all the walking and I've got a farmers tan.

Went something like this even though I didn't write everything down.

Pullups x 10
Dips x 10
Pullups x 10
Dips x 10
Pullups x 8
Dips x 10
Pullups x 8
Dips x 10
Pullups x 8
Dips x 10
Pullups x 8
Dips x 10
Pullups x 6
Dips x 10
Pullups x 6
Dips x 10
Pullups x 3
Dips x 10

Tomorrow I'm doing "Tabata Something Else" and I'm excited.