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James David Wise 09-07-2011 10:44 AM

Wisey's Log - Making me Fitter
I started doing CrossFit workouts from 1st June and I'm loving it.

Here are a few of my scores so far:

Cindy - 13 rounds, 4 pull ups
Fran - 14.09
Helen - 14.26
Isabel - 4.06
Jackie - 12.08
Nancy - 18.45 (30kg OHS)

15-12-9-6-3reps of 60kg Power Clean, Bar-facing Burpees - 6.43
5rounds: 70kg Deadlift x12, Power Clean x9, Push Jerk x6 - 22.33
CF 2001 Master Chipper: 10xHSPU,20xWall Balls,30xT2B,40xP.Clean 60kg,50xBurpees,60 SDHP 35kg - 19.48
800m run,30x Clean & Jerk 60kg,800m - 14.58
800m run,30x Snatch 50kg,800m - 11.45

Back Squat x1 - 120kg, x3 - 102.5kg
Clean & Jerk x1 - 92.5kg
Deadlift x1 - 170kg, x3 - 160kg
Front Squats x3 - 85kg
Power Clean x1 - 95kg
Push Jerk x1 - 80kg
Shoulder Press x1 - 72.5kg
Shoulder Press x5 - 62.5kg
Thrusters x3 - 75kg

All my Pull ups in WODs have been Chest to Bar as I am unable to Kip.

James David Wise 09-07-2011 01:26 PM

Re: Wisey's Log - Making me Fitter
In case anyone is wondering, all these times/scores are from my 1st attempts at these workouts.

The only WOD I've done on more than one occasion is Cindy and I improved by 2 rounds from my 1st try.

Todays Workout:
3-3-3-3-3-3 reps

40kg-50-60-70-75-80(fail, got 2 reps)
60kg 7reps
50kg 8 reps
42.5kg 11 reps

50 chin ups for time: 7.24

James David Wise 09-08-2011 09:45 AM

Re: Wisey's Log - Making me Fitter
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20" box
20 Double-unders
25 Dips
20 Knees to elbows
30 Kettlebell swings, 24kg (max in gym)
30 Sit-ups
20 Hang squat cleans, 16kg Dumbbells
25 Back extensions
30 Wall ball shots, 9kg ball


Very pleased I got under 20mins. Struggled a little with pull ups, k2e & Hang Squat Cleans but made up time on the box jumps, sit ups and Wall balls

Bench Press
60kg - 10 reps
80kg - 5 reps
90kg - 5 reps
100kg - 3 reps PR :)
80kg - 7 reps
60kg - 15 reps

James David Wise 09-10-2011 04:54 AM

Re: Wisey's Log - Making me Fitter
2-2-2-2-2 reps
1 minute rest in between sets

140kg x2
150kg x2
160kg x2
170kg (fail, 1 rep)
165kg x2
170kg (fail, 1 rep)
140kg x10

James David Wise 09-12-2011 12:05 PM

Re: Wisey's Log - Making me Fitter
My gym is always super congested on a monday nite, so did Fran instead of today's WOD

21/15/9 reps of:
42.5kg Thrusters
Pull ups (C2B)


My 2nd ever Fran and beat my 1st time by 5 mins (14.09 was 1st Fran). Super pleased!!!

Scott Jenkins 09-13-2011 05:23 AM

Re: Wisey's Log - Making me Fitter
Next Fran your goal is 7.47 "Stir Pot Man"

James David Wise 09-13-2011 09:29 AM

Re: Wisey's Log - Making me Fitter
Warm Up
5x Max Deadhang Pull Ups (1min rest inbetween sets)

5x Max HSPU (1min rest inbetween sets)

Four rounds for time of:
Run 400 meters
42.5kg Thruster, 15 reps
15 Pull-ups


After doing Fran yesterday and the Pull ups/HSPU warm up, I was struggling with the Thrusters/Pull ups from round 2.

Still, its a working progress and practise makes perfect!!

James David Wise 09-15-2011 12:59 PM

Re: Wisey's Log - Making me Fitter
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

OHS - 40kg-50-55-60-65-70(PR)
Front - 80-85-90-95-100(PR)
Back - 110-110-115-120

Seriously hurt my shoulder on the OHS. Got to the top of the rep with the 70kg and as I went to put bar back on the rack, I lost the weight behind me but because I had people training not far behind kept hold of the bar and twisted my shoulder all over the place!!

Then a metcon to finish which I shouldn't of done!!!

10min AMRAP
7x 50kg Clean & Jerk
7x Bar facing burpees

6 rounds.

Very poor but shoulders really restricted the pace of the C&Js

James David Wise 09-15-2011 01:01 PM

Re: Wisey's Log - Making me Fitter
Has anyone got any tips on strengthening my shoulders when doing Overhead Squats??

Its the 3rd time I've injured my shoulder whilst doing them and its always losing the bar behind me.

I'm wondering whether its a technique or flexibility issue.

Any tips would be gratefully received

James David Wise 09-20-2011 09:33 AM

Re: Wisey's Log - Making me Fitter

Five rounds for max reps of:
Body weight bench press

80kg Bench - 14/12/10/7/7 Total 50 reps
Pull Ups - 9/7/7/6/4 Total 33 reps

My first WOD since injuring my shoulder but still disapointing on the Pull Ups

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