CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 09-18-2013, 07:21 AM   #41
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Today is 3 in a row for me but I don't want to skip a day! Decisions, decisions.

Warm up
3 rounds

10 KB swings
10 tuck jumps
10 push ups
Run 200 meters

Strength

Press
35 x 12
95 x 5
115 x 3
125 x 3
95 x 5
45 x 12

WOD

12 minute AMRAP

10 HSPU
10 Crossfit KB swings (35 lbs.)
15/15 split jump squats

Got through 7 rounds plus the 10 HSPUs. Felt ok, I had to do them hanging off a box. Still not able to do the "real" HSPUs but I'm getting there. Felt good on my press today. Overall a good day.
  Reply With Quote
Old 09-23-2013, 06:23 AM   #42
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

I missed the last 4 days! I am so upset, spent 12 hours at a gym on Saturday helping and setting up/tearing down for a charity event but I didn't actually get any workout in. Sunday the box is closed. All around a bad few days.

Warm up
2 rounds

30 walking lunges
30 KB swings
30 air squats
30 ring dips with an orange band

Strength
Deadlift

50% 10 reps 135 lbs.
55% 10 reps 145 lbs.
60% 10 reps 155 lbs.

WOD
AMRAP 12 minutes

5 Curtis P's (clean, lunge, lunge, press) with 75 lbs.
10 box jumps (low box)

Man, my heart felt like it was going to explode! Good workout though.
  Reply With Quote
Old 09-23-2013, 08:07 PM   #43
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

I was thinking about it and I realized I didn't say how many rounds I completed! Lol I finished 5 rounds + 3. Feel ok with that. Anyways, I'll hit it tomorrow!
  Reply With Quote
Old 09-24-2013, 11:11 AM   #44
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Warm up
3 rounds

20 jumping jacks
20 air squats
200 meter run

Strength

Front Squat
50% - 10 reps 75 lbs.
55% - 10 reps 95 lbs.
60% - 10 reps 105 lbs.

WOD
4 rounds

20 Crossfit KB swings
50 DU's
20 AB mat situps

Extra
185 ring dips with the orange band

First time doing front squats! That was a tough weight for 10 reps! Enjoyed it though.
  Reply With Quote
Old 09-25-2013, 07:59 AM   #45
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Warm up
3 rounds

20 KB swings
3 wall walks
Run 100 meters

Strength
Press

50% - 55% - 60% 10 reps each
45 lbs. 10 reps
65 lbs. 10 reps
75 lbs. 10 reps
85 lbs. 10 reps
95 lbs. 5 reps
45 lbs. 10 reps

WOD
5 rounds

20 assisted ring dips
20 T2B
Run 100 meters
10 HSPUs
20 air squats
Run 100 meters
  Reply With Quote
Old 09-27-2013, 06:12 AM   #46
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Well today was a slightly different day. I knew going into the gym that I wanted to do 250 ring dips and the strength portion (which is cleans on Friday). I figured I'd skip the WOD which turned out to be Fran! So I will make that up sometime soon.

I did 50 ring dips with the black band and then 200 with the orange band. Worked on getting low and then exploding up. Did sets of 20-25 for most sets.

Strength
Clean
50%-55%-60%
75 lbs. 10 reps
95 lbs. 10 reps
115 lbs. 10 reps
135 lbs. 5 reps
145 lbs. 3 reps (broken into 1-1-1)
155 lbs. 1 rep

I have never cleaned for my max so I am interested to see what that is when we do "max week" in October. Being able to do 10 reps at 115 (although it was tough) was a good start. Considering I've never cleaned before 3 months ago!

2 more days to get 450 ring dips for the month!
  Reply With Quote
Old 09-28-2013, 07:01 AM   #47
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Today was another interesting workout. The gym owner opened up 15 minutes early so that I could get started on my ring dips!

I did:
(all dips with orange band and all deadlifts at 115 lbs.)

30 ring dips
25 ring dips

THEN

16 rounds
20 ring dips
5 deadlifts

then did 10 final deadlifts

I'm now at 1910 and I only need 90 more dips to hit my 2000 mark for the month! Over 500 ring dips in the last 2 days lol. Tomorrow is my day off!
  Reply With Quote
Old 09-30-2013, 06:56 AM   #48
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Well today we went back and did Cindy. This was my first ever WOD about 2 1/2 months ago so I was excited to see how I progressed.

Warm up
2 rounds

15 banded good mornings
10 inch worms
5 T2B
20 ring dips
Run 200 meters

WOD
AMRAP 20 minutes

5 pull ups (gray band)
10 push ups
15 air squats

Completed 14 rounds plus 5 pull ups and 10 push ups. I've added 2 rounds and 10 push ups on to my total in 2 1/2 months! I completed the first 3 rounds in under 3 minutes, then I realized how stupid that was. Had 12 rounds through 15 minutes and then struggled to the end.

I also did an extra 63 banded ring dips to give me a total of 2013 ring dips this month!!! Challenge completed.
  Reply With Quote
Old 10-01-2013, 08:35 AM   #49
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Boooooooo KB swings.

Warm up
3 rounds

20 KB swings
20 walking lunges
30 sec. plank

WOD
4 rounds

30 Crossfit KB swings
20 AB Mat sit ups
10 box jumps

Man those KB swings are killer. My chest/shoulders are sore from Cindy yesterday so it was pretty rough. Felt good though, I know it's working! Be back at it tomorrow!
  Reply With Quote
Old 10-03-2013, 06:51 AM   #50
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Yesterday was the day from hell, I missed my workout among many other things. Today's workout was actually yesterday's WOD. The WOD for today was a burpee/wall ball ascending/descending rep scheme (12,1 - 11, 2 - 10,3 - etc.) so I decided to do yesterday's WOD of 21-15-9 deadlifts and HSPUs.

WOD
21-15-9

Deadlifts (165 lbs.)
HSPUs (off a tall box from my knees)

Deadlifts felt ok, we're maxing out next week so I'm nervous to see how that shakes out. I felt my back rounding out but I think I wasn't properly stretched or warmed up for my hamstrings. HSPUs were tough, tried to keep an upright angle throughout.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
5 Months of CrossFit, It's been life changing Tonya Martin Starting 15 02-01-2013 04:55 AM
Crossfit culture is life changing! William Wilkerson Stuff and Nonsense 2 02-04-2012 12:13 AM
Life changing Geoff Arias Testimonials 0 02-02-2011 08:38 PM
Life Changing Stuff Milton Brisson Starting 5 09-26-2010 03:17 AM
Tim's Workout Log Timothy Cox Workout Logs 9 03-02-2007 08:35 PM


All times are GMT -7. The time now is 05:28 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.