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Old 10-21-2010, 07:03 AM   #1
David Wisniewski
 
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David's CFCC Log

This is my Cross Fit Center City (Philadelphia) log. I started Cross Fit in May 2010. I hadn't done any form of exercise in the previous 15+ years, so this was jumping in with both feet. I couldn't move after the first couple of classes, but as I got accustomed to the workouts, it got easier. For example, when I first started, I could barely do one push-up, now I can do almost 20 straight.
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Old 10-21-2010, 06:55 PM   #2
David Wisniewski
 
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Re: David's CFCC Log

Log for Wednesday, October 20, 2010

On Wednesday, we just do the WOD

4 rounds of:

400m run
21 box jumps (24")
12 burpees

21:42

Note: Sammy had most of us to a 400m "warm-up" run before the metcon, so most of us actually ran 2km. Sammy!
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Old 10-22-2010, 01:39 PM   #3
Anahi Baca
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Re: David's CFCC Log

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Originally Posted by David Wisniewski View Post
Log for Wednesday, October 20, 2010

Note: Sammy had most of us to a 400m "warm-up" run before the metcon, so most of us actually ran 2km. Sammy!
I am pretty sure Sammy is the devil. And I am pretty sure I almost killed her with a look of death after she told me I had to run a 400 m to warm up for the met con. Arrus and Reid protested and didn't run!
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Old 10-22-2010, 06:14 PM   #4
David Wisniewski
 
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Re: David's CFCC Log

Friday October 22, 2010

Med Ball Shot Put: 6x each arm, 2 sets. 10# ball.

Push Press (due to sever mobility issues, I've been using dumb bells instead of the bar). Weight is for each arm. Peak set of 2.

15#
20#
25# (on the second rep, I lost my balance and hyper-extended my arm)
25#
30# (new pr, up from 27.5# 10/1/10)

Metcon - AMRAP in 7 minutes

7 push-presses 20#db, each arm
7 pull-ups

5 rounds
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Old 10-27-2010, 05:32 PM   #5
David Wisniewski
 
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Re: David's CFCC Log

I skipped class on Monday due to the arthritis in my ankle flaring up again, could barely put any weight on it.

Log for Wednesday October 27, 2010

5 Rounds, 30 seconds for each station:

Broad Jumps
Chest Pass Throws (15# medicine ball)
Vertical Jumps
Medball Slams (15# medicine ball)
Squat Jumps
Power Strokes on erg
Rest

I got the rest station down pat. With the chest pass throws, I'm using my right arm too much, which doesn't help develop the strength in my left.
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Old 10-27-2010, 06:25 PM   #6
Blair Giffin
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Re: David's CFCC Log

David, the rests sections are my best sections too.....lol....
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Old 10-29-2010, 12:30 PM   #7
Erin Davidson
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Re: David's CFCC Log

Quote:
Originally Posted by David Wisniewski View Post
I skipped class on Monday due to the arthritis in my ankle flaring up again, could barely put any weight on it.

Log for Wednesday October 27, 2010

5 Rounds, 30 seconds for each station:

Broad Jumps
Chest Pass Throws (15# medicine ball)
Vertical Jumps
Medball Slams (15# medicine ball)
Squat Jumps
Power Strokes on erg
Rest

I got the rest station down pat. With the chest pass throws, I'm using my right arm too much, which doesn't help develop the strength in my left.
Hey hey, the next time we go through this cycle if you'd like to use the one arm shot puts instead go ahead! I do them because I have a pretty bad imbalance in either arm as well.

PS, welcome to the boards!
__________________
Strength Anywhere is Strength Everywhere.
My Log - Crossfit Center City - Other Things
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Old 10-30-2010, 09:56 AM   #8
David Wisniewski
 
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Re: David's CFCC Log

October 29, 2010

Power
7 medball slams, each arm. 15#

Strength
Push Press, peak set of 1 (still using dumb bells in each arm. Liz said I can start using the bar next cycle)
20# (each arm)
25#
30#
35# PR
I tried 40# twice, but couldn't get full extension with my left arm.

Metcon
"Fran"

21-15-9
Thrusters (35#)
Pull-Ups (light band)

8:19

This was my first time doing Fran. I am extremely sore as I write this. Hopefully I'll be able to do Fran as Rx within the next 12 months.
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Old 11-21-2010, 12:57 PM   #9
David Wisniewski
 
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Re: David's CFCC Log

11/8/10

Skill: Single Arm Clean

16kg kettle bell

Metcon: 7 rounds

7 single arm cleans to press each side (18# KB)

7:08

plank (each side): 26 sec left, 30 sec right

--------

11/15/10

Metcom (for time)

30 KB thrusters (16kg)
5 rounds of (1) 5 KB snatches each arm and (2) 20 KB swings (16kg)
30 burpees

13:00

The KB swings were the hardest part of this. My lower back was extremely sore after this, I never felt this way after a WOD. Not sure if I was doing the KB swings incorrectly or what.

---------------

11/17/10

CF Endurance Running School

--------------

11/19/10

Power: Single KB rows, 5 sets of 5-20 reps each arm.

I started with a 14kg KB and could do 20 reps, then went to a 16kg KB and could still do 2 reps, finished with a 18kg KB and was able to do 15 each arm.

Metcon: AMRAP in 15 minutes

5 strict pull-ups
10 renegade rows (no push-up), each arm (16kg)
10 KB thrusters (16kg)

5 rounds + 5 pull-ups + the 1 guy who hit on me in the weight room (I will be glad when we move to the new space).
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Old 11-22-2010, 07:36 PM   #10
David Wisniewski
 
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Re: David's CFCC Log

11/22/10

KB weighted box jumps
5x5 20"
(due to severe mobility issues with my right ankle, i.e, it won't move), I did this un-weighted.

Metcon: 3 rounds for time

40 box jumps (20")
30 KB swings (1 pood)
20 KB loaded lunges (10R, 10L) (1 pood)

17:07

The KB swings killed me again. My back started to hurt about half-way through the 2nd round of the KB swings. Erin thinks that my back is just fatigued, and that as I do it more, the muscles will be used to it.
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