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Old 04-23-2009, 11:04 AM   #1
Kris Reeves
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Log, Log....It's big, it's heavy, it's wood.

Hey All -

I don't know why I've been fighting jumping on the CrossFit WOD for a couple of years now. I guess I have fitness ADD. SS for 5 or 6 months then OL focus for 3 or 4 months, then back to SS/5x5, back to OL, etc. Waking up one day and realizing that I haven't made a whole heck of a lot of progress in 1.5 years has brought me back to the CrossFit WOD. As well, my conditioning sucks (probably also attributing to my lack of progress).

Anyways...here goes:

Wednesday 090422

Deadlift 1-1-1-1-1-1-1 reps


CFWU - Scaled
3 rounds of:
5 reps Samson Stretch
5 reps OHS w/PVC
5 situps
5 back extensions
2 pullups
5 pushups

Deadlift
Warmup Sets: 95/5; 135/3; 185/2
Work Sets: 230/1; 240/1; 250/1; 260/1; 265/1; 270/1; 275/1 [pr]

I'm calling the 275/1 a pr as I have not lifted a conventional deadlift this heavy in about 6 months.
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Old 04-23-2009, 11:14 AM   #2
Camille Lore
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Re: Log, Log....It's big, it's heavy, it's wood.

It's better than bad, it's good!
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For zoning related questions, please email me at Camille at CrossFit.com
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Old 04-23-2009, 12:12 PM   #3
Kris Reeves
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Re: Log, Log....It's big, it's heavy, it's wood.

Quote:
Originally Posted by Camille Lore View Post
It's better than bad, it's good!
I was hoping someone would get the reference!!
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Old 04-23-2009, 01:45 PM   #4
Kris Reeves
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Re: Log, Log....It's big, it's heavy, it's wood.

Wednesday 090422

Warm Up
400m row - 20 or so hard strokes mixed in with light strokes.

Filthy Fifty - Scaled
For time:
25 Box jump, 15 inch
25 Jumping pull-ups
25 Kettlebell swings, 25lb
Walking Lunge, 25 steps
25 Ab-Mat Sit-ups
25 Push press (snatch grip due to ceiling height), 20kg pounds
25 Back extensions
25 Wall ball shots, 10 lb ball
25 Burpees (these damn near killed me)
25 Standard Jump Rope Jumps

Time - 19:32.06

Since the burpees were kicking my arse...I rotated these with the wall ball throws. 10 wall balls, 10 burpees, 5 wall balls, 5, burpees, etc until I got 25 of each.

Last edited by Kris Reeves : 04-23-2009 at 01:48 PM.
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Old 04-24-2009, 02:36 PM   #5
Kris Reeves
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Re: Log, Log....It's big, it's heavy, it's wood.

Friday 090424

CFWU - Scaled & Modified
600m Row

3 rounds of:
5 reps Samson Stretch
5 reps OHS w/PVC
5 pullups
5 pushups

"Michael" - Scaled

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Time -15:02.27

First round - ran the 600 meters in 1:45; Rounds 2 & 3 rowed for 1:45 each.

Practiced Jumping rope for 5-10 minutes afterward.
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Old 04-24-2009, 02:45 PM   #6
Renee Lee
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Re: Log, Log....It's big, it's heavy, it's wood.

i, like camille, <3 your log title.

ren and stimpy ftw
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Old 04-24-2009, 03:05 PM   #7
Kris Reeves
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Re: Log, Log....It's big, it's heavy, it's wood.

I'm glad it's a hit!

http://www.snotr.com/video/228 (the link to this vid is w/f/s, but not sure about anything else on the site)
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Old 04-26-2009, 11:01 AM   #8
Kris Reeves
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Re: Log, Log....It's big, it's heavy, it's wood.

Sunday 090426

CFWU - Scaled & Modified
650m Row
and
3 rounds of:
5 reps Squat Snatch w/PVC
5 GHR's
5 pushups

Three rounds, 21-15- and 9 reps, for time of:
20kg Hang Squat Snatch
Beginner Pull-ups with Rings

Time - 12:14.02

Last few reps of each set of hang squat snatch were really squirley.

Beginner pullups on the rings had several suspect reps. Usually the first 3-5 of each set were good, but quickly went downhill from there.

Overall - I feel good about the workout. I just need to work on staying tight in the OHS position for such high reps and build some overall strength in the pullup area.
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Old 04-27-2009, 05:40 PM   #9
Kris Reeves
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Monday 090427

Warm Up
250m Row
and
3 rounds of:
5 reps GHR's
5 Situps

Five rounds for time of:
20kg pound Sumo-deadlift high-pull, 21 reps
21 Scaled Ring dips - Knees on a bench/Body supported

Time - 12:15.18


I think I could have used 55 or 65lbs on SDLHP's.

My pushing strength stinks. Even ring dips with knees supported on a bench I couldn't do more than 5-7 in a row. For the 3rd through 5th rounds I had to stand on my toes and assist the dips.

Thought I was going to lose dinner somewhere on the 4th round of SDLHP's.

I have to say this kind of sucked....but was worth it for how swole my traps and shoulders were after the workout. boo-ya.
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Old 04-27-2009, 05:47 PM   #10
Charles Bennington
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Re: Log, Log....It's big, it's heavy, it's wood.

Did you ever see "The Lost Episodes?" Some crazy stuff in there...
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