Dave Hurt's Log

[Dave Hurt]

01/14/13

Warm-up: 2 rounds 200m run and 15 air squats

Strength: Back Squat 5x3x365

WOD:

AMRAP:

30 sec sumo DL and high pull 1.5 pood KB
30 sec burpees
1 min rest
5 rounds

Total Reps: 142 (34/30/28/26/24) - need to work on pacing, as reps went down each time.

It was nice to do some back squats - I kept the weight fairly light for me, to focus on form and depth. The WOD was definitely taxing after squatting.

[Dave Hurt]

01/15/13

Rest day. Pretty sore from squats and the WOD from the day before. All of my co-workers are commenting on how my face looks slimmer, etc so I think I'm already leaning up a bit. My weight is still around 217 though...

[Dave Hurt]

01/16/13

Warm up: run 200m then 3 rounds: 5 PVC pass, 5 front squat

Skill work: push press and toes to bar

WOD:
15 push jerk 115lbs
15 box jump 24"
Run 400m
15 push jerk 115lbs
15 burpees
Run 400m
15 push jerk 115lbs
15 box jump 24"

Time: 11:23

[Dave Hurt]

If anyone can give me any input regarding my times, it would be much appreciated. I have no way of knowing 'where I stand' because all of my WODs are scaled up from the rest of my 'Crossfit 101' class.

For example, last night I think 1 person finished just ahead of me, but they were push jerking 65lbs, running 200m, and doing 20in box jumps. It would be nice to have an idea of how I stack up against super fit people

[Dave Hurt]

01/18/13

Skill work: Double unders and OH squat

WOD:

AMRAP
250m row
15 toes to bar
10 OHS

I'll come back and edit this entry - I can't remember the time for the AMRAP, or how many rounds I did. I know that I def need to work on my toes to bar. After the first round I had to break them up =/ and lost a lot of time...

[Dave Hurt]

01/19/13

Rest

01/20/13

2 mile (hilly) run, nice easy pace 20:30

[Dave Hurt]

01/21/13

Skill work: 1st two phases of the snatch (with PVC pipe), kipping pull up

Strength: Push press 5x3 155 lbs - kept it light to focus on form. I was unconsciously not locking out my legs at the top of the movement, so I put a lot of emphasis on correcting this.

WOD for time:

Row 750m
50 wall ball shots 20lbs (scaled up - rest of class did 35 with less weight )
15 burpees

Time: 6:xx (it was 6-something, I left my log book in my office!) The wall ball shots were brutal, this WOD was a lot more taxing than I thought it would be!

[Dave Hurt]

01/22/13

Went to my globo gym (CF 101 is unfortunately only MWF until I 'graduate') and practiced:

snatch
kipping pull ups
double unders

I'm feeling more and more comfortable with the snatch movement, but I can tell I need to work on my mobility, because I am widening my stance too much in the squat portion of the movement.

I've found butterfly kipping pull ups to be much easier for me to develop a rhythm with than regular ones, kind of weird.

Double unders I'm definitely getting better with - I can double-single-double and so on, but I can't string together more than 4-5 doubles at a time...I'll get there!

[Dave Hurt]

01/23/13

Warm Up:
Double unders followed by
200m run then,
3 rounds 10 KB swing (1.5 pood), 10 sit-ups

Skill Work:
Snatch

WOD:
4 rounds for time of
200m run
10 double unders
15 pull-ups

Time: 10:03

The pull-ups slowed me down...I blew through the first round but then the fatigue from practicing pull-ups the night before was definitely there and I had to break them up...double unders went pretty well...I kept it at a consistent 1-2-1-2-1-2 etc. The run was meh. My coaches were pretty surprised to see me do butterfly pull-ups

[Dave Hurt]

01/24/13

Today will definitely be a complete rest day. I'm sore all over and need to have some quality recovery time. Probably going to do some mobility/stretching stuff and spend some quality time on the foam roller/LAX ball today after work.