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 03-10-2011, 02:57 PM   #11
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Active rest day.

10 dips (negatives)
10 min. skills practice (hand-stands, double-unders, kipping pull-ups)
10 min. yoga

I'm finally getting the hang of kipping pull-ups! I got 2 sets of 4 in a row without losing my rhythm!
  Reply With Quote
Old 03-11-2011, 09:30 AM   #12
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Back-to-back WODs... for some reason.

Main site WOD.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

9 minutes + 8


Old main site WOD.

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

60 lbs.
  Reply With Quote
Old 03-12-2011, 07:22 PM   #13
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
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 (strict, then assisted)
  Reply With Quote
Old 03-14-2011, 09:40 AM   #14
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

I'm experimenting this week with periodization. I thought I'd try a 7-week mesocycle. I've been crossfitting for 6 weeks, so this week I thought I'd lower the intensity and then go back to crossfit at a higher intensity next week and start another 7-week cycle. We'll see how it goes. For this week I'll be working on some of my weaknesses: pull-ups, dips (super weak), and double-unders. I'm doing the Armstrong pull-up program, and applying the same pull-up sets to dips, then doing Tabata double-unders for days 1-5. Day 6 will be a 4-round boxing workout similar to what I've been doing. Stretching will still be on day 4.

Day 1:
Morning push-ups: 20-25-20
Pull-ups (5 max effort sets w/90 sec. rest): 8-2-3-2-2
Dips (5 max effort sets w/90 sec. rest): 2-1-1-f-f
Tabata double-unders: 4
  Reply With Quote
Old 03-15-2011, 01:22 PM   #15
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Day 2:
Morning pushups: 30-25-20

Afternoon: Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set. Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set.
Pull-ups: 1-2-3-4-2-1
Dips: 1-2-1-f
Tabata double-unders: 1 (max 10)
  Reply With Quote
Old 03-16-2011, 12:47 PM   #16
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Day 3:
Morning pushups: 35-35-30

Afternoon: Do three training sets with a normal grip. Rest 60 seconds between each set. Slide your hands together and palms toward you so your little fingers are 0-4 inches apart and complete three more training sets resting 60 seconds between each set. Finally do three training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set.
Pull-ups: 2-2-2 2-2-2 2-2-2

For dips, do 3 training sets with normal position; 3 training sets of rotating side-to-side pushups (triple what your dip training set is); 3 training sets of diamond pushups (triple your dip training set)
Dips: 1-1-1 3-3-3 3-3-3
Tabata double-unders: 4 (max 10)

Last edited by Michael Plank : 03-16-2011 at 12:49 PM.
  Reply With Quote
Old 03-17-2011, 02:23 PM   #17
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Day 4:
Morning pushups: 40-35-30

Afternoon: Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. If you can do more than nine training sets, increase by one repetition next week.
Pullups: training sets of 2: 33 + 1 rep
Dips: training sets of 1: 15
Tabata double-unders: 1 (max 10)
10 min. yoga
  Reply With Quote
Old 03-18-2011, 01:52 PM   #18
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Day 5:
Morning pushups: 35-25-40
Afternoon: repeat the hardest day of the week (pyramid day for both)
Pull-ups: 1-2-3-4-2-1
Dips: 1-2-1-f
Tabata double-unders: 3 (max 11)
  Reply With Quote
Old 03-19-2011, 10:38 AM   #19
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Boxing workout.

4 rounds of 3 min. work followed by 1 min. rest.
Rounds 1-3: Heavy Bag
Round 4: Jump Rope
  Reply With Quote
Old 03-21-2011, 10:07 AM   #20
Michael Plank
Affiliate Michael Plank is offline
 
Profile:
Join Date: Feb 2011
Location: Fort Edward  NY
Posts: 744
Re: Mike's Workout Log

Well, not sure whether my active rest week helped my over-all fitness or not. I'm going to keep doing the Armstrong pull-up progression for dips though as a part of my daily warm-up. Last week my max dip set was a dismal 2 reps, today it was 5! I did the first games workout today, as I wasn't doing WODs last week.

Dips: 5-3-2-2-2

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (Men-75 lbs.)

2 rounds + 13 double-unders
  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
Mike's Workout log Mike Long Workout Logs 57 04-12-2010 11:20 PM
Mike's workout log Michael Keas Workout Logs 5 01-27-2010 03:54 AM
Mike's workout log for 2010 Mike Brandon Workout Logs 6 01-10-2010 04:02 PM
Mike's Creative Workout Log Name Goes Here... Mike Reams Workout Logs 5 05-19-2009 06:58 PM
Mike's Workout Log Mike Howard Workout Logs 66 11-16-2008 09:26 AM


All times are GMT -7. The time now is 06:43 PM.


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