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Forum: Workout Logs 12-02-2012, 08:06 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Friday 121130 - skipped

Saturday 121201 - CrossFit WOD from 121125

For Time:
- 5 Front Squat, 150#
- 25 Pullups / negatives, broken
- 4 Front Squat, 150#
- 20 Pullups / negatives, broken
-...
Forum: Workout Logs 12-02-2012, 07:58 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Sunday 121125 - Skipped (first missed WOD since starting 110920)

Monday 121126 - Travel Day

Homemade WOD in room:
- 5 RFT:
- 100 jump rope
- 10 burpee to 18" box jump (coffee table)
- 10...
Forum: Workout Logs 12-02-2012, 07:43 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Thursday 121122

AMR(eps)AP in 7 minutes:
- Burpees: 26, 18, 14, 8 = 66 :o :(

Not pleased, I thought I needed to pace myself but I shouldn't have and easily could have gotten over 70.

Also...
Forum: Workout Logs 12-02-2012, 07:36 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Monday 121119

AMRAP in 20 minutes of:
- Run 400m (sub 2 minutes jump rope)
- Then 3 rounds of:
- 5 Pull-ups (sub jumping pull-ups)
- 10 Push-ups
- 15 Squats

I'm behind on my log...
Forum: Workout of the Day 11-19-2012, 04:57 PM
Replies: 12
Views: 13,965
Posted By John Wade
Re: WOD "Clovis" 11/11/2012

I'm with you, I was very intimidated when I saw this WOD

I shaved a few miles off and did 7 with the burpee pullups, I honestly thought I was only going to get 100 of the burpees

I partioned as...
Forum: Exercises 11-19-2012, 04:24 PM
Replies: 3
Views: 4,489
Posted By John Wade
Re: Substitute for Pull-Ups

stand on a box and assist yourself with your legs, you may not be on a level to use bands yet but certainly try, inverted bodyweight rows are a good start

props to you for not being intimidated by...
Forum: Exercises 11-19-2012, 04:21 PM
Replies: 6
Views: 6,636
Posted By John Wade
Re: No GHD for Back extensions, sub good mornings?

There was a WOD video maybe a month or so ago where they subbed the 45# oly bar with Good Mornings in place of Back Extensions

Also as far as SDHP - Rows, 45# is the prescribed equivalent weight. ...
Forum: Starting 11-19-2012, 04:15 PM
Replies: 20
Views: 19,720
Posted By John Wade
Re: Warm up before WOD

Main site FAQ has the official Crossfit Warmup
It's a PDF file you will need to download, I recommend reading it
http://journal.crossfit.com/2003/04/a-better-warmup-by-greg-glassm.tpl

It's 1-3...
Forum: Starting 11-19-2012, 04:10 PM
Replies: 4
Views: 1,808
Posted By John Wade
Re: Starting CF, need advice

1) Use the link on the side of the main page "BrandX Scaled Workouts", it has lots of scaled workout options including ones that really focus on good form, be humble not pigheaded

2) The FAQs on...
Forum: Workout Logs 11-19-2012, 11:10 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

New PR list:

Shoulder Press 145(1) 135(3)
Power Clean 165(1)
5K (29:11)
Deadlift 260(2) 230(5)
Push Press 165(2) 160(3)
Weighted Dips @ 211# 40(3) 60(2) 80(1)
Back Squat 200(5) 260(2)
Split...
Forum: Workout Logs 11-19-2012, 11:05 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Sunday 121118

Snatch 3-3-2-2-2-1-1-1-1-1

Bergener Warmup x1 with broomstick
Bergener Warmup x1 with 30# barbell

80(3) - 85(3) - 90(2) - 100(2) - 105(2)
115(1) - 125(f) - 120(1) - 125(1) -...
Forum: Workout Logs 11-19-2012, 09:58 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Thursday 121115

Back Squat 2-2-2-2-2-2-2-2-2-2 (10 sets)

190-205-220-235-240-250-260-260-260-260

Felt good but still pretty new to heavy squats since I just recently built my squat stands...
Forum: Workout Logs 11-15-2012, 09:55 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Monday 121112 Rest Day

Tuesday 121113
WOD - 7 RFT:
- 75# Thrusters, 12 reps
- 9 Toes to bar / Hanging Knee Raises
- Run 200m w/20# Med Ball / 16x6m Shuttle Spring w/20# DB
(23:30)

Was...
Forum: Workout Logs 11-12-2012, 03:17 PM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Sunday 121111 WOD Hero "Clovis" RIP

Veterans/Black Flag/Remembrance Day :thanx: :notworth:

For Time:
Run 10 Miles / 7 Miles (BrandX Porch)
150 Burpee pull-ups

Holy crap! :yikes:
Forum: Workout Logs 11-12-2012, 02:54 PM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Saturday 121110 WOD

Snatch Balance 3-3-2-2-2-1-1-1-1-1

Official CF Warmup x2
(Samson, 10 reps OHS/situps/good mornings, 2 reps strict pullups and dips)
Burgener Warmup x1
...
Forum: Workout Logs 11-12-2012, 02:47 PM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Thanks Justin, I figured it fit since Crossfit encompasses everything.
Forum: Workout Logs 11-10-2012, 06:41 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

Thursday 121108 - Rest Day
Took 1.5mi walk with dog

Friday 121109 - Fallen Soldier WOD "Ralph"

Did the Burgener Warmup
Repeated Day 5 of pullup program from here:...
Forum: Workout Logs 11-08-2012, 08:11 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

WOD 121107

Chippers scare me! :yikes:

Scaled and modified based on the BrandX Pack WOD

For Time:
- 30 Handstand Pushups / 20 with 5 books stacked
- 50 Back Extensions / 45# Good Mornings,...
Forum: Starting 11-06-2012, 04:38 PM
Replies: 6
Views: 3,480
Posted By John Wade
Why am I not sore?

So after about 6 week of CF, I find myself surprised at the lack or soreness I experience from the WODs. It's not that I'm not getting sore, I'm just not getting as sore as I used to with my...
Forum: Exercises 11-06-2012, 04:30 PM
Replies: 3
Views: 1,111
Posted By John Wade
Re: Parrallel Arms

Thanks, that helps a little. I still feel like the bar is going to roll into my throat if my arms come up any higher.
Forum: Workout Logs 11-06-2012, 04:25 PM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

WOD 121106

5 RFT:
155# Power clean and jerk, 10 reps / 115#
15ft Rope Climb, legless, 1 ascent / Towel pullups, uneven grip, 3 reps

(17:24)

Helluva forearm workout. 135# Power clean and...
Forum: Workout Logs 11-06-2012, 07:02 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

WOD 121104

Front Squat 1-10-1-20-1-30

185-155-195-140-205-130(25)

First time doing FS on my squat stands and felt pretty good. Just holding the bar seemed to be the biggest obstacle for me.
Forum: Workout Logs 11-06-2012, 06:58 AM
Replies: 17
Views: 2,712
Posted By John Wade
Re: All Encompassingly - My workout log

PRs:

Shoulder Press 145(1) 135(3)
Power Clean 165(1)
5K (29:11)
Deadlift 260(2) 230(5)
Push Press 165(2) 160(3)
Weighted Dips @ 211# 40(3) 60(2) 80(1)
Back Squat 200(5)
Split Jerk 175(1)...
Forum: Exercises 11-05-2012, 04:21 PM
Replies: 3
Views: 1,111
Posted By John Wade
Parrallel Arms

I have a lot of difficulty getting my arms parrallel when doing exercises like cleans, push press and front squat, etc. Are there some good stretches or recommendations on how to build up this kind...
Forum: Workout Logs 11-05-2012, 04:09 PM
Replies: 17
Views: 2,712
Posted By John Wade
All Encompassingly - My workout log

Started 120920 (coincindentally after the 2012 Crossfit Games, so mad I missed seeing them) and haven't missed a WOD since.

I have a home gym so I scale and modify the WODs accordingly with the...
Showing results 1 to 25 of 25

 
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