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1quick1 07-25-2008 02:06 PM

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.

1quick1 07-25-2008 02:07 PM

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.

1quick1 07-25-2008 02:07 PM

Tuesday 080715

Rest Day

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

1quick1 07-25-2008 02:08 PM

Wednesday 080716

Deadlift 5-5-5-5-5 reps


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


1 mile - 9:38

1quick1 07-25-2008 02:08 PM

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.

1quick1 07-25-2008 02:08 PM

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.

1quick1 07-25-2008 02:08 PM

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.

1quick1 07-25-2008 02:09 PM

Wednesday 080723


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.

1quick1 07-25-2008 02:09 PM


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

Post time to comments.

Total time = 18:40

MONSTAFACE 07-25-2008 08:49 PM

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

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