Mitchell's second workout journal (pls comment!)

[Mitchell Beers]

14 July 2009

CFWU x 3 (2/3 of normal)

Supported pullups 5-5-5-5-5 (-41kg)
Kipping pullups 10-10-10-10-5

Scaled from Workout
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

[Mitchell Beers]

Previous workout was dated 16 july, not 14.

18 July 2009.

CFWU x 3

40 jumping pullups
40 bench dips
2 min 42.

Puppy level workout for 30 muscle ups. Probably could be doing pack level.

[Mitchell Beers]

7 Oct 2009

CFWU x 3 of 3 exercises

Puppy workout of 4/10/09
18-15-12-9-6 and 3 rep rounds of:
Power clean 25kg
Sit-ups
Back extensions

8 minutes flat

[Mitchell Beers]

I was so sore after the last workout I couldn't sit down for three days!

13 Oct 2009

Crossfit Endurance Swim
4 min swim/ 3 min rest
2 min swim/ 1/2 min rest
1 min swim/ 3 min rest
2 min swim/ 1/2 min rest
4 min swim (last leg i just swam 100m)

14 Oct 2009

Fran for puppy/ pack

9 x 30kg Thruster
9 Pullups
9 x 30kg Thruster
9 Pullups
6 x 30kg Thruster in 2 min 34. Then hit pain barrier and stopped

Untimed finished the workout
3 x 30kg Thruster
9 Pullups
9 x 30kg Thruster
9 Pullups
9 x 30kg Thruster
9 Pullups

[Mitchell Beers]

19 October 2009

CFWU x 3

7 x 1 x Weighted pullups
20kg
22.5kg
25kg
27.5kg
30kg
32.5kg FAIL
25kg

Tynan did 40kg. I quit.

[Mitchell Beers]

20 Oct 2009

No warm up

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Did 4 intervals instead of 8
Pullups: 14, 8, 6, 4 = 32
Pushups: 17, 11, 7, 6 = 41
Situps: 19, 17, 16, 15 = 67
Squats: 20, 20, 19, 19 = 78

Total = 218

[Mitchell Beers]

26 Oct 2009

From 21/10/09 workout of
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps

I did:

CFWU x 3

Puppies:
Two rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps

in 1 min 49

[Mitchell Beers]

2 Nov 2009.

4 x 800m Sprints
Rest as long as I like (which was very long)

CFWU x 3

2 min 45
3 min 02
2 min 45
2 min 46

On top PH oval. Very long rests. Tynan did it too and average in the 2.20s

[Mitchell Beers]

3 Nov 2009

No warm up

From CFEndurance

500m swim (400 free, 100 breast) 10min 18
2 min res
500 swim (400 free, 100 breast) 11 min 00

A long way to go, but a lot better than last time.

[Mitchell Beers]

6 Nov 2009

No warm up

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

11 minutes plus 8 pull ups.