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Old 02-28-2011, 05:26 AM   #1
Michael Plank
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Mike's Workout Log

I've been easing into my second try at CrossFit over the last 4 weeks. Unfortunately this week, the week to start only scaling as needed, I'm away from my garage gym. But thanks to all the bodyweight resources posted here, I'm going at it anyway.

Currently I am put together like this:
Weight 196 lbs.
Body Fat - 16.68%
Resting Heart Rate - 54 bpm

Today was:

"Invisible Fran"
21-15-9 of:
Burpees
Push-ups
for time

Time was 7:20
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Old 03-01-2011, 05:58 AM   #2
Michael Plank
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Re: Mike's Workout Log

Tabata tuck jumps
1 min. rest
Tabata sit-ups

10/9
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Old 03-02-2011, 07:48 AM   #3
Michael Plank
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Re: Mike's Workout Log

10 rounds for time of:

30 second handstand (scaled to 15 sec)
10 squats

9:50. This was a rough morning.
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Old 03-03-2011, 03:06 PM   #4
Michael Plank
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Re: Mike's Workout Log

Back home with access again to my garage gym.

Active rest day:

10 assisted dips
10 minutes skills development (squat snatch, kipping pull-ups)
10 minutes yoga

Last edited by Michael Plank : 03-03-2011 at 03:12 PM.
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Old 03-04-2011, 02:24 PM   #5
Michael Plank
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Re: Mike's Workout Log

Main page WOD.

Five rounds for time of:
135 lb. back squat, 20 reps (scaled to 75 lbs.)
Handstand walk, 20 yards (scaled to 12 yards)

15:10
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Old 03-05-2011, 11:24 AM   #6
Michael Plank
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Re: Mike's Workout Log

Boxing Workout.

12 rounds of 3 min. work followed by 1 min. rest

Round 1: jumping rope
Round 2: shadow boxing
Rounds 3-11: heavy bag work
Round 12: bare-knuckle heavy bag work/body hardening

10 dips (negatives)

Last edited by Michael Plank : 03-05-2011 at 11:30 AM.
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Old 03-06-2011, 07:56 PM   #7
Michael Plank
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Re: Mike's Workout Log

Rest Day.
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Old 03-07-2011, 02:45 PM   #8
Michael Plank
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Re: Mike's Workout Log

After 2.5 hours of shoveling the 15" of wet, heavy snow off my driveway and sidewalks, I decided that my back wasn't quite tired enough and so I should obviously do the following:

Main site WOD.

4 Rounds for time of:
7 muscle-ups (subbed 21 strict/jumping pullups + 21 assisted dips)
225 lb. deadlift, 15 reps (scaled to 155 lbs.)
Walking lunge, 30 steps

My time was a stellar 32:23.
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Old 03-08-2011, 02:10 PM   #9
Michael Plank
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Re: Mike's Workout Log

So today's WOD was a sprint workout, but since all roads, trails, and sidewalks near my house are covered with a) 12"+ of snow, b) 1" of ice, or c) 1-4" of slush, i decided sprinting might not work very well. So instead I did:

Tabata box jumps, 24" box
1 min. rest
Tabata heavy bag, score is number of punches/round

Score: 10/58
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Old 03-09-2011, 02:20 PM   #10
Michael Plank
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Re: Mike's Workout Log

Mainsite WOD.

Hang power snatch
3-3-3-3-3

65-75-95-95-95
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