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Old 07-25-2007, 08:49 PM   #1
John Filippini
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Hey peoples, some background on me as I attempt to get myself started with the crossfit workout style, and the zone diet.

Current info:

Male, 5'8", 171 lbs. ~25% body fat

Goals: Basically get awesome. I'm not particularly specific on a given weight or anything like that, though I suppose a long term goal would be something like single digit body fat percentage, while building functional muscle strength. I have no idea how long this might take me, so I'm going to work as hard as seems safe and reasonable toward that end so it gets here sooner rather than later.

For background, the closest thing to athletic experience I have is growing up hiking, camping, and doing pioneering projects, as well as playing ultimate frisbee at the end of my high school years.
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Old 08-09-2007, 09:03 PM   #2
John Filippini
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2007.08.07
1.5 hour training with Tim Guarino on Olympic Lifts. Feel a lot better about form and method for snatch, clean and jerk.

2007.08.09
Dynamic Stretching and CF Warm-Up:
Skipped pull ups, all rounds at sets of 10.

WOD: "Nicole"
Rounds of Run 400m, Pull-ups to failure for ~20 minutes
Used 50# counterweight on pullups
Running on track, alternating 3 laps and 2 laps
Round 1 - 13 Pullups
Round 2 - 6 Pullups
-->Went out too strong in early rounds of running, nearly puked during this round, had to stop and stretch before finishing, didn't stop clock
Round 3 - 7 Pullups
Time @ 1.5 laps into fourth round of running

Score: 26 pullups @ 50# counterweight
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Old 08-10-2007, 04:57 PM   #3
John Filippini
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2007.08.10
Dynamic Stretching and CF Warm-Up:
All rounds at sets of 10, jumping pull-up negatives

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Loads:
Shoulder press: 45-65-85-95-100
Push press: 75-85-105-110(failure)

Ran out of time, grrr, need to get up earlier before work!
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Old 09-02-2007, 10:35 AM   #4
John Filippini
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Re: Flipper's Workout Log

2007.09.01
Dynamic Stretching and CF Warm-Up:
Skipped dips and pullups, two rounds at sets of 10, last added five to all six.

WOD: "Death by Muscle-Up"
With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Replaced muscle-ups with 2 dips and 2 pullups a piece. On third minute, needed to counterweight pullups at 40lbs half way through, half way through fourth minute counterweighted to 60lbs. Failure on fifth round.


2007.09.02
Dynamic Stretching and CF Warm-Up:
Skipped sit-ups and back extensions, two rounds at sets of 10, last added five to all six. Pullups done as individuals, not sets.

WOD:
Pack:
Four rounds for time of:
20 Glute-ham sit-ups (improvised on an exercise ball)
15 Back extensions

Time: 4:20.33
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Old 09-03-2007, 10:27 AM   #5
John Filippini
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Re: Flipper's Workout Log

2007.09.03
Dynamic Stretching and CF Warm-Up:
Skipped squats, two rounds at sets of 10, last added five to all six.

WOD: "Nancy"
Five rounds for time of:
400 meter run
XX pound Overhead squat, 15 reps

Round 1: 0.3 mi - 60#
Round 2: 0.2 mi - 7 reps 60#, 8 reps 50#
Round 3: 0.3 mi - 2 reps 50#, 13 reps 30#
Round 4: 0.2 mi - 30#
Round 5: 0.3 mi - took ~2:00 dump - 30#

Time: 28:22.84
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Old 09-05-2007, 05:30 AM   #6
John Filippini
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Re: Flipper's Workout Log

2007.09.05
Dynamic Stretching & CF Warm-Up:
Abbreviated version of both. Warm up was only 1 round of 10, five of dips.

WOD: "Elizabeth"
21-15-9 reps of:
Clean w/dumbells (damn monitor)
2x Bar dips

Round 1: Clean 11@90#, 10@70# - 42 bar dips
Round 2: Clean 15@70# - 20 bar dips, 10 bench dips
Round 3: Clean 9@70# - 9 bar dips, 9 bench dips

Time: 18:26.11
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Old 09-06-2007, 08:25 PM   #7
John Filippini
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Re: Flipper's Workout Log

2007.09.06
Dynamic Stretching and CF Warm-Up:
Abbreviated stretching. Skipped pull-ups, first two rounds at 10, added 5 to everything on third round.

WOD: "Helen"
3 rounds for time
Run 400 m
35-45# dumbbell/kettlebell swings x 21 swings
12 pull ups

Round 1: 0.3 mi - 35# - 40# counterweight
Round 2: 0.2 mi - 35# - 17s pause waiting for pullup bar - 60# counterweight
Round 3: 0.3 mi - 35# - 70# counterweight

Time: 16:32.06
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Old 09-08-2007, 12:12 PM   #8
Emily Mattes
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Re: Flipper's Workout Log

2007.09.07
Fitness Testing:
Body Fat % - 14.5%
Weight - 169.6 lbs
Lean Body Weight - 145.0 lbs

2007.09.08
Dynamic Stretching & WOD:
2x sets of 10 for Samson Stretch and dips only, sets of 5 for everything else

WOD: "Filthy Fifty"
35 Bench jump
35 Jumping pull-ups
35 Dumbbell swings, 35#
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 50#
35 Back extensions
35 Wall ball shots, 3kg ball
35 Burpees
35 Standard Jump Rope Jumps

Time: 29:55 (Approx., timer did not stop watch at exact end)
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Old 09-10-2007, 07:42 PM   #9
John Filippini
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Re: Flipper's Workout Log

2007.09.10
Dynamic Stretching and CF Warm-Up:
Full Warm-Up - 2x10, 1x15 (except pull-ups, 3x10).

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press: 55-75-95-105-110
Push Press: 65-85-95-105-115
Push Jerk: 65-85-95-100-105
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Old 09-15-2007, 08:40 PM   #10
John Filippini
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Re: Flipper's Workout Log

2007.09.14
Dynamic Stretching and CF Warm-Up:
2x 10 reps everything except squats and pull-ups.

WOD: "Heavy Fran"
Three rounds, 15-12-and 9 reps, for time of:
60# barbell Thrusters
15 pound weighted Pull-ups

Time: 7:44.83

2007.09.15
Dymanic Stretching and CF Warm-Up:
2x 10 reps of everything except squats.
1x 15 reps of everything except squats.
1x 5 reps of squats.

WOD:
Three rounds for time of:
30 Tuck-jumps
50 Squats

Time: 6:53.33
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