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Old 08-21-2012, 08:22 AM   #1
Trevor Ryan
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Powered by Vegetables - Crossfit on a vegan diet

Iím new to Crossfit, started in July 2012. Iím loving it right now and am seeing nice gains in a short period of time (ex. pullups and squats).

In my younger years I was pretty athletic competing at high levels in wrestling and baseball... but as the years went on, and especially after I moved to China for work my health started to take a decline. Too many conference calls, junk food, and beers... time to turn it it around...

Oh, and yes, I eat a vegan plant based diet.... Iíve been complete vegan for the the past 1+ year, but being vegan can still mean you have a crappy diet, so I like to refer to it as a whole foods plant based diet. Prior to the vegan diet I was on a vegetarian diet that incorporated a lot of milk, eggs, cheese.

Quick health stats
Height: 5í5Ē
Weight: 150lbs
Blood pressure: 120/78 (pre vegan, pre crossfit)
Heart rate: 90 (pre vegan, pre crossfit)
Total Cholesterol - 190 (LDL 113, HDL 52, Tris 124) (pre vegan, pre crossfit)

So here is my workout log... looking for constructive feedback on my workouts and hoping this will continue to keep me motivated.

Cheers!

Recap of workouts to date:

7/24 - Fran - 16:04
Scaled 67 lb (30.5 kg) Thrusters; Pullups had to resort to declines

7/27 - 9 Rounds for time of 7 reps squat clean, 8 burpees - 22:09
66 lb (30 kg)

8/1 - 21 back squat 132lb (60kg), 42 situps, 15 back squat 132 lb, 30 situp, 9 back squat 132lb, 18 situp - 11:20

8/3 - 3 rounds for time; 30 jump and touch; 20 deadlifts at 132 lb (60 kg); 10 incline pushups - 18:30

8/4 Business trip untl 8/8

8/8 - 3 rounds for time; 15 Hang Power Cleans at 95lb (43kg), 15 burpees - 15:07

8/9 - 4 rounds for time; 50 pushups, 50 situps, 50 4ct flutterkicks - 19:25

8/10 - 3-3-3-3-3 clean and jerk at 88lb (40kg), 100lb (45kg), 110lb (50kg), 121lb (55kg), 121lb (55kg)

8/11 - filthy fifty modified for what was available - box jumps, pullups (assisted), walking lunge, situps, push press at 45 lbs (20 kgs), back extension, burpees, tuck jumps - 32:46

8/12 - 1-1-1-1-1 Shoulder press 88lb/110lb/100lb/110lb/110lb; 3-3-3-3-3 push press 88lb/100lb/110lb/110lb/121lb; 5-5-5-5-5 push jerk 88lb/100lb/110lb/100lb/100lb

8/14 - Tabata something else - Pullups 20, Pushups 93, Situps 67, Squats 122 = 302

8/15 - 15 rounds for time Power Snatch (55 lb up to 103 lb) followed by 5 overhead squats (kept it at the 45 lb bar for each) - 32 minutes

8/16 - Jared - Run 800 m, 20 pullups, 70 pushups - 40:36

8/18 - 1-1-1-1-1 overhead squats 45lb/66lb/88lb/88lb/88lb; front squat 66lb/88lb/132lb/209lb/209lb; back squat 209lb/220lb/220lb/248lb/253lb/264lb

8/19 - 10 rounds for time with two min rest in between row 500m, run 400m, bike 1000m, run 400m, row 500m, bike 1000m, run 400m, row 500m, bike 1000m, row 500m - 18:30

8/21 - 50 Thrusters @45lbs, 50 pushups, 100 jump ropes; 35 thrusters @45lbs, 35 pushups, 100 jump ropes, 20 thrusters @45lbs, 20 pushups, 100 jump ropes - 15:58
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Old 08-21-2012, 09:32 AM   #2
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

One thing I forgot to mention was my age... 31 years old.
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Old 08-22-2012, 06:40 AM   #3
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

8/22

Warm up: standard crossfit warm up.

WOD
Snatch Balance 1-1-1-1-1-1-1

66 lb (30 kg) x 2
77 lb (35 kg) x 2
88 lb (40 kg) x 2
100 lb (45 kg) x 1
88 lb (40 kg) x 2
88 lb (40 kg) x 2
88 lb (40 kg) x 2


This was the first time I did snatch balances, so I was a bit tentative on going up on the weight. I wanted to focus more on technique. Plus, when doing these they hurt my wrists... need to continue to work on my form until I get more comfortable and confident in the snatch position (advice is welcome on supporting exercises that will help with this).

Skill Practice

Overhead Squats
88 lb (40 kg) x 2
88 lb (40 kg) x 2
88 lb (40 kg) x 2


Since the snatch balance didn't leave me feeling like a I got a great workout I practiced some overhead squats. I did these and the snatch balances at lunch. Since neither left me feeling great about my workout, I decided I was going to get one more WOD in in the evening after work.

WOD#2

3 Rounds for time - Row 500m, Run 400m
Time: 12:19

Being my second WOD I chose an endurance one.
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Old 08-27-2012, 08:55 AM   #4
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

8/23
Planned rest day

8/24
Unplanned rest day... wanted to get a killer workout in at lunch, but had to finish a presentation prior to heading to the airport to catch a flight to Shenzhen...

Which leads me to the weekend. Went to Shenzhen to meet up with some friends... which is really nothing short of a big party. Out late each night, drinking a lot of beer, sleeping a little bit, and not eating healthy.

8/25
After fighting off a headache managed to get a workout in with my friend in the afternoon.

Tabata - Mountain climbers, air squats, pushups, burpees
Mountain climbers - 138
Air squat - 127
Pushup - 72
Burpee - 35
Total Reps - 372

8/27
Flew back to Shanghai and tried recovering from the long weekend by eating lots of fresh healthy veggies...

8/28

WOD
For time:
42.5kg Thruster, 15 reps
Jump rope, 300 reps
30kg Thruster, 20 reps
Jump rope, 600 reps
20kg Thruster, 30 reps
Jump rope, 1200 reps
Time: 24:47
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Old 08-31-2012, 09:14 PM   #5
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

8/29

WOD
Power Clean 7 sets 1 rep each
40kg x 1
50kg x 1
55kg x 1
57.5kg x 1
60kg x 1
65kg x 1
67.5kg x 1


These felt pretty good. I'm new to cleans and power cleans, so I kept the weight manageable and focused on technique. Need some work on the "off the ground" portion, getting bruises on my shin from the barbell hitting me.

Skill Practice
Front Squat
40kg x 5
40kg x 5
40kg x 7


Tried focusing on the rack position with the elbow out. Currently have trouble with the flexibility to get into a strong rack position.

8/30
Tully - (Subbed swimming with running and subbed dumbell cleans with barbell cleans.)
4 rounds for time: Run 800m, 35kg cleans x 23
Round 1: Run 800m; Clean 35 kg x 23
Round 2: Run 800m; Clean 27.5kg x 23
Round 3: Run 800m; Clean 27.5kg x 23
Round 4: Run 800m; Clean 27.5kg x 23

Total time: 43:30

Not too happy with the time. The cleans really gassed me and took me longer to finish than expected. Also got a huge blister on my hand between my thumb and finger. Need to work on these.

9/1

WOD
30 rounds for distance
Row 30 seconds, Rest 30 seconds
Distance: 4,206 meters

Skill practice
Deadlift 3-3-3-3-3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
70kg x3


The rows did not leave me gassed like I thought they would. I need to go harder next time and do a bit of research on how to maximize efficiency with technique.

The deadlifts felt great. This is the second or third time in my life I've done deadlifts. I figure if I want to improve my olympics lifts I need to start with "off the ground". I really focused on technique on these. After each rep I reset to make sure I got into the right starting position and really focused on bringing the bar up my shins/thighs and trying to make sure it stayed in line with my scapula.
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Old 09-01-2012, 08:39 PM   #6
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

9/2

WOD
For time:
10 x dead hang pull-up
30 x dip
20 x box jump 24"
8 x dead hang pull-up
24 x dip
16 x box jump 24"
6 x dead hang pull-up
18 x dip
12 x box jump 24"
4 x dead hang pull-up
12 x dip
8 x box jump 24"
2 x dead hang pull-up
6 x dip
4 x box jump 24"
Total Time: 13:15

Skill Practice
Overhead squats
30 kg x 5
30 kg x 5
30 kg x 5

Overall I feel great today, but I rate my workouts below par. The WOD didn't leave me gassed like I thought it would. I think I needed more reps or increased height on the box jumps. The dead hang pull-ups slowed me down from a cardio perspective. After the first 10 dead hangs I had to break the remaining sets for dead hangs into sub sets to meet the max number. This gave me too much breathing time and slowed me down overall.

As for the skill practice, I never did OH Squats in my life until starting crossfit. I want to get better at these, but they kill my wrists. 30 kg is not much... Three weeks ago on back squat I maxed out at 120 kg, so the problem is not in my leg strength... but in my overhead. I think it might be wrist flexibility (have similar problems getting the front squat into the proper rack position). Any advice on overcoming this problem?
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Old 09-04-2012, 06:41 AM   #7
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

9/04

WOD
"Beast 12" Chipper
25 walking lunge
20 strict dead hang pull-ups
35 box jump 24"
20 double unders
60 dips
20 knees to elbows
30 dumbell swings at 22kg
30 situps
20 hang squat cleans at 30 kg
25 supermans
30 thrusters at 20 kg
30 pushups
Time: 22:54

Didn't feel 100% today, was out late last night and had a few too many beers with a friend. I figured I'd still work myself through the planned WOD I had setup. I think I could easily shave a few minutes off that time if.... One thing I need to do, is learn how to do kipping pull-ups. I'm still doing strict pullups for everything, which takes away from my time on these timed workouts.
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Old 09-05-2012, 08:12 AM   #8
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

9/05

WOD
"Holleyman"

Scaled this one to the pack

20 Rounds for time:
5 Thrusters 20kg
3 handstand pushups
50 kg power clean x 1 (for first 10 sets)
60 kg power clean x 1 (for second 10 sets)
Total Time: 27:38

In retrospect I wish I would've done the 30 rounds instead of scaling it to 20. I still am very focused on technique, so it takes me a decent amount of time to get into the right position to get ready for a power clean. I'm paranoid about getting a back injury, so I'd rather lose clock time spending extra time setting properly than rush into it.

Skill Practice
Deadlifts 1-1-1-1-1
70 kg x 1
80 kg x 1
90 kg x 1
100 kg x1 (PR)
110 kg x 1 (failed)


I was happy to get a PR of a 100 kg (220 lb) on the deadlift. The first deadlift I ever did was in July, so I'm still building up my confidence to pull heavy weight on these bad boys.
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Old 09-07-2012, 09:16 PM   #9
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

9/07

WOD

3 Rounds for time:
Bike 2000m, active 2 minute rest with 10 pull-ups, 20 pushups, 20 situps
Time: 9:58

Felt a bit sore today, so I stayed away from any lifting to let my body recover a bit more.
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Old 09-07-2012, 09:22 PM   #10
Trevor Ryan
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Re: Powered by Vegetables - Crossfit on a vegan diet

9/08

Weigh-in today: 68 kg (150 lb)

WOD

Crossfit Total
Squat:
1. 105 kg
2. 110 kg
3. 115 kg

Press:
1. 50 kg
2. 55 kg (PR)
3. 60 kg (fail)

Deadlift
1. 95 kg
2. 100 kg
3. 110 kg (PR)

Crossfit Total: 280 kg (617 lb)

I was pretty happy today breaking two PR's. I've been looking for a crossfit total to come around and I'm happy that I was able to do my first one with these results. I look forward to my next crossfit total to see what gains I will have made.
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