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 02-13-2014, 07:45 AM   #91
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 13 of CFFB

To answer your question Josh, I have had some bad luck recently! Yesterday was my day off, got up at 6:30 to get a workout in, pulled into the gym parking lot and the wife called me back home so I missed my workout. Not happy!

Strength: Deadlift 5 RM
45 x 10
95 x 10
135 x 5
135 x 5
185 x 5
225 x 5

Decided to go up to 225 even though last week hurt me at 215. I felt pretty good, actually did 3 reps then 2 a few seconds later, my forearms are burnt!

Conditioning:
Did 500 meters rowing in 1:56 before doing my strength.
Then after strength:
3 rounds: 200 meter row, 10 push ups, 10 sit ups
Finished with 60 curls, 30 on the axle (fat) bar and 30 with a regular barbell.
Forearms are already cramping, tomorrow will be squats and bench!
  Reply With Quote
Old 02-14-2014, 06:59 AM   #92
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 14 of CFFB

Strength: 5 x 3 Cleans
45 x 5
95 x 5
95 x 5
135 x 3
160 x 3 (5 rounds)

Hit all the reps pretty solid except on my 4th round, lost focus and missed my 2nd rep. Had to re-set and then hit the final 2. When I "power" clean I don't get under the bar, when I do a full clean I find it easier to get under the bar. 160 is still somewhat light enough to power clean, but I definitely have to keep working on my form if I want to get stronger.

Conditioning:
Rowed 500 meters in 1:58 before the workout then I did strength, after strength I did 5- 25 yard prowler pushes with 90 lbs. extra on the prowler. Ouch. That was the first time I've really done a prowler run, it killed me!
  Reply With Quote
Old 02-18-2014, 07:07 AM   #93
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 15 of CFFB

Spent all day Sunday moving into our temporary apartment (on the second floor) so I packed up my house, moved it to the new place and got a good workout in while doing it. Loooooong weekend. Took Monday off to recover.

Strength: 3 x 5 Squat and 3 x 5 Press
Squat
10 air squats
95 lbs. x 5
95 lbs. x 5
125 lbs. x 5
165 lbs. x 5
190 lbs. x 5 (3 rounds)

Press
45 lbs. x 10
75 lbs. x 5
95 lbs. x 5
115 lbs. x 5 (3 rounds)

The squats felt nice, my right knee cracks every time I go down, that's not good. The weight actually felt a little light I was worried I had the 35 lbs. bar instead of the 45! (I didn't!) The press was more of a push press than a strict press. I need to swallow some pride and do a lighter weight!

Conditioning:
3 rounds of 10
Walking lunges with 95 lbs. in the front rack
Push ups
GHD sit ups
  Reply With Quote
Old 02-19-2014, 06:34 AM   #94
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 16 of CFFB

Strength: Deadlift 5 RM (add 10 lbs.)

95 x 10
125 x 10
165 x 5
215 x 5
235 x 5

Felt ok, the weight just seems SOOO heavy (I know that's sad) and then once I get if off the floor I'm usually ok. The form isn't that great on my last 2 reps. Need to work on keeping my core tight and not rounding my back.

Conditioning: 10 minutes (1 on, 1 off)
30 KB swings at 35 lbs. for first 4 sets (30 reps in a minute) final set of 30 was done with a 52 lbs. KB.
  Reply With Quote
Old 02-21-2014, 07:10 AM   #95
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 17 of CFFB

For one of the first times my alarm went off at 6 and I rolled over to go back to bed...after 5 minutse of deliberating I decided to get up. I should have stayed in bed. I felt soooo lethargic today at the gym.

Strength: 5 x 3 Cleans (add 2.5 lbs.)
95 x 5
95 x 5
125 x 3
135 x 3
165 x 3
165 x 2 (realized I couldn't do this today)
145 x 3 (5 rounds here)

Just couldn't get any drive. The weight is "mentally" heavy for me. Oh well, be at it again soon.

Conditioning: 3 rounds
push ups x 10
GHD sit ups x 10
200 meter row

Just ran out of time, sluggish day.
  Reply With Quote
Old 02-25-2014, 07:59 AM   #96
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 18 of CFFB

Strength: Squat 3 x 5 and Press 3 x 5
Squat
45 x 10
95 x 5
95 x 5
135 x 5
195 x 5 (3 sets here)
Weight felt a little heavy but overall I liked my progress. Just keep going up I guess! Had my coach watch me on my last 2 sets to check my form and he showed me how to better position my elbows to help my chest stay up.

Press:
45 x 10
95 x 5
115 x 5 (3 sets here)
Push press. Felt good, need to get stronger though.

This was all I had time for thanks to my drive taking 45 minutes to get to the gym! We get a couple inches of snow and people freak out!
  Reply With Quote
Old 02-26-2014, 06:36 AM   #97
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 19 of CFFB (kind of)

Didn't feel it today at all. Super rushed. Had to go to the local gym, not the box. Just couldn't get anything going.

Strength: deadlift 5rm (add 10)
45 x 10
135 x 5
135 x 5
185 x 5
185 x 5
Supposed to go to 245 today but couldn't get anything going.

Conditioning: 3 rounds of 10
Push ups
Machine curls - 60 lbs. (suns out guns out)
Pull downs - 100 lbs.

Forgettable day.
  Reply With Quote
Old 02-27-2014, 06:31 AM   #98
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 20 of CFFB

Strength: Squat 3 x 5
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
135 x 5
185 x 5
200 x 5 (3 sets)

Felt heavy, but once again I just wasn't feeling 100% today. So with that considered I'm still pretty stoked. Tomorrow should be power cleans I believe.

Conditioning: 5 rounds of 70% of 3RM press max reps then 60 seconds row
Decided to go with 95 lbs. for the press and do 10 reps.
10 reps of push press then 250 meter row (60 seconds) repeated 5 times.

That one hurt the lungs a little!
  Reply With Quote
Old 03-10-2014, 06:10 AM   #99
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 21 of CFFB.

GROSS.

The last 10 day I have not been to the gym one time. I hurt my shoulder and I decided to take a few days off...then a week off...then like 10 days. It is so hard to get motivated!

Strength: Squat 3 x 5
45 x 5
45 x 5
95 x 5
95 x 5
135 x 5
185 x 5 (3 sets here)

I should have been at 205 today but I decided to scale it back, this felt heavy enough.

Press: 5 sets of 10 with a 45 lb. bar

Did 2 sets with my regular grip, one with a wider snatch type grip and the last set with a close grip.

Called it a day. I get to go in late the next 3 days so I'm gonna hit it hard.
  Reply With Quote
Old 03-11-2014, 07:11 AM   #100
Tim Alford
Member Tim Alford is offline
 
Profile:
Join Date: Jun 2013
Location: Columbus  OH
Posts: 301
Re: Tim's Life Changing Workout Log

Day 22 of CFFB

Went light today to accomadate a friend that I worked out with (truth be told I probably need it!)

Deadlift
45 x 10
95 x 10
135 x 5 (3 sets)
185 x 5 (3 sets)

14.1 Open workout
30 DU's then 15 75 lb. ground to overheads
I got 111 reps. STOKED about that. Considering I have maybe done 25 DU's in my life I felt good about it. I did a single, double, single, single, double for most of the reps but had to stop after 10 each time to catch my breath! The last 5 ground to overheads I did a snatch, which looking back I wish I would have done instread of the C&J that I did. Live and learn!
  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 05:32 AM.


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