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Old 03-11-2009, 09:08 PM   #1
Mike Protevi
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Mike Protevi - CFCC Workout Log - JAN 2009

Tues JAN 13

30-20-10

Shouldering
Pullups

Time: 17:24
_____________

Thurs JAN 15

5x10 PVC overhead squats
4x5 single leg squats
TABATA overhead reverse lunges

Time: ?
_____________

Sat JAN 17

Round 1 Round 2 Round 3
10 leg lower 20 30
10 gd morn. 20 30
30 thrusters 20 10
30 pullups 20 10

Time: 24:13
____________

Wed JAN 21

15 pushups
1 L pullup

13
3

11
5

9
7

5
11

3
13

1
15

Time:?

_____________

Fri JAN 23

17 overhead lunges
21 burpees

Time: 18:18 over 3 rds.
_____________
Sat JAN 24

30 Turkish Getups -50lb sandbag

Time: 15:33
_____________

Mon JAN 26 - Barbara

20 pullups (jumping)
30 pushups
40 thigh touches: alt
50 squats
2 full rounds, 1/2 round

Time: 26:00 total
_____________
Tues JAN 27

5 x75, 11x5 what? i can't remember! presses?
_____________

Wed JAN 28

15 pullups
10 lunges
10 sandbag swings

rounds?? i forget
____________

Fri JAN 30 - Elizabeth

21-15-9
Cleans: 50 lbs
weighted pushups 25lb

Time: 29:00
____________

Sat JAN 31 - Nicole
AMRAP 20:00

25 squat thrusts
Max Pullups (jumping)

4, 3, 3, 3 + 10 pullups
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Old 03-11-2009, 09:38 PM   #2
Mike Protevi
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Re: Mike Protevi - CFCC Workout Log - JAN 2009

February 2009

Sun FEB 1

4x8 single leg squats
5 min AMRAP: 50 lb waiter carry, 10 airsquats
7 rounds
_____________

Tues FEB 3

10 rounds:
5 pullups (1 full/9 jump)
5 pushups/50 lb weighted
Time: 18:33
_____________
Wed FEB 4

Backsquats: 25lb x10, 75lb x10, 125lb x9
TABATA - Airsquats (low score 10) at least 80 in 3:50
_____________

Thurs FEB 5

10,9,8,7,6,5,4,3,2,1
Sandbag burpee clean and press (25 lb)
Pullups - jumping
Time: 19:19
_____________

Sat FEB 7

Press 1,1,1,1 50lbs
push press 3,3,3 75lbs
push jerk 5,5,5 75 lbs

TABATA Push Press - 9 first round, 5 last round
_____________

Sun FEB 8
AMRAP 20:00
15 squat trusts
21 sumo deadlift high pulls
15 pullups

2 rounds + 11 SDLHP
_____________

Tues FEB 10 - Cindy

AMRAP 20:00
5 pullups (jumping)
10 pushups
15 squats

8 rounds + 8 pushups (knees)
_____________

Wed FEB 11
Broadjump 5x5
7' 11.5" longest

Lunges 4 x 6 (50 lbs)
_____________

Thu FEB 12

45 Hurdles 12" x 8"
45 squat cleans (25 lbs)
45 pushups (25 lb weighted x 30 - no weight x 15)
45 hurdles 12" x 8"

TIME: 22:38
_____________

Sat FEB 14 - FRAN

21-15-9
Thrusters (75 lbs)
Pullups (jumping)

Time: 15:49
_____________

Sun FEB 15

7 rounds for time:
10 sumo dead lift high pulls (50 lbs)
10 pushups

Time: 7:10
_____________

Mon FEB 16

3 rounds for time:
40 squats
21 burpees
40 sandbag swings - 25 lbs.

Time: 24:14
_____________

Wed FEB 18
Squat cleans - 100 lbs PR
_____________

Thu FEB 19 - Death by Pullups

7 + 7 in 8th minute
_____________

Fri FEB 20
50 ring dips (alt?)
25 squat thrusts
50 pushups
25 squat thrusts
50 Handstand pushups (alt?)
25 squat thrusts

Time: 27:23
_____________

Sun FEB 22 - Joshie-ish

AMRAP 15:00
21 snatches (PVC)
12 L Pullups - deadhang

3 rounds + 10 snatches
_____________

Tues FEB 24 - a cold finally tackled me after this WOD

25 full squat jumping pullups
21 push press - 50 lbs

25 full squat jumping pullups
18 PP "

25 full squat jumping pullups
15 PP

25 full squat jumping pullups
12PP "

Time: 21:42

Last edited by Mike Protevi : 03-11-2009 at 09:52 PM.
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Old 03-11-2009, 09:51 PM   #3
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Re: Mike Protevi - CFCC Workout Log - MARCH 2009

Sun MAR 1

Max Turkish Getups

150 lbs

Max Deadhang pullups

7 (chest to bar)
_____________

Mon MAR 3 - Helen

3 rounds

25 squat thrusts
21 SB Swings - 50lbs
12 pullups - dead hang

Time: 22:39
_____________

Wed MAR 5 - Barbara

20 pullups - dead hang
30 pushups
40 thigh touches - full count each side
50 squats

rd1: 8:38 rd2: 13:22 rd3: 4:23 - 1/2 round, band pullups
____________

Thu MAR 5

100 Burpees for time

12:11
_____________

Sat MAR 7 - Jackie
50 squat thrusts
50 thrusters (50lbs)
30 pullups- combo dead hangs and kips

Time: 20:25
_____________

Mon MAR 9

Heavy Pushups (38 total)

8, 25x5, 50x5, 75x5, 100 (fail), 75x5, 75x5, 75x5, 75x5
_____________

Tues MAR 10

AMRAP 20:00
5 handstand pushups (2 practice) - Sub 75lb presses
10 L pullups (L --> Tuck)
15 step lunges

4 rounds + 3 presses
_____________

Wed MAR 11

Max Press: 100 lbs (125 fail)
Max Pullups deadhang: 8, PR
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Old 03-11-2009, 10:09 PM   #4
Mike Protevi
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Re: Mike Protevi - CFCC Workout Log - JAN 2009

Personal Background:

Male
46 yrs old
5' 9"
179 lbs. (on Jan 1 2009 was 188 lbs.)

Lifted weights off and on and off again for 10 yrs, some cardio. Thought i was reasonably fit for my age but a few CrossFit classes disabused me of that notion!

Childhood asthmatic - still take Flovent daily, Albuterol, less and less as fitness and lung capacity has increased with XFit.

ACL reconstruction surgery on right knee in April 2007 - two months (so far) of XFit has really helped increase strength of lagging leg - i can confidently descend stairs at a good clip now - was the one thing that still felt odd post recovery. sitting for a few hours would cause stiffness in right knee - no longer seems to be the case - don't feel stiff now after long sessions in the chair at work...
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Old 03-13-2009, 05:23 PM   #5
Mike Protevi
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[B]Mike Protevi - CFCC Workout Log - MAR 2009 [/B]

Fri MAR 13


Gymnastics Skills Work
  1. Handstands, wall and supported.
  2. L-sit - 26 sec
  3. Tuck sit - 30 sec
  4. Tuck, L-raise, slow L-raise
  5. Kips
  6. Cartwheels, Round offs
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Old 03-13-2009, 05:24 PM   #6
Mike Protevi
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Mike Protevi - CFCC Workout Log - MAR 2009

Fri MAR 13

Gymnastics Skills Work
  1. Handstands, wall and supported.
  2. L-sit - 26 sec
  3. Tuck sit - 30 sec
  4. Tuck, L-raise, slow L-raise
  5. Kips
  6. Cartwheels, Round offs
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Old 03-14-2009, 11:28 AM   #7
Mike Protevi
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Mike Protevi - CFCC Workout Log - MAR 2009

Sat MAR 14

Single leg squat work

15-10-5
Shouldering (50lbs)
Deadhang Pullups

Time: 7:58
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Old 03-15-2009, 07:38 PM   #8
Mike Protevi
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Mike Protevi - CFCC Workout Log - MAR 2009

Sun MAR 15

9 zercher catch cleans (75lbs)
15 towel pullups

5 Rounds for time:
completed 4 rounds in 20 minutes - then stopped. ugh.

hitting the pain wall recently and not motivated to get past it. but that'll happen.
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Old 03-18-2009, 06:07 PM   #9
Mike Protevi
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Mike Protevi - CFCC Workout Log - MAR 2009

Wed MAR 18

CFCC Half "Murph"

Run 6 Blocks
50 Pullups
100 Pushups
150 Squats
Run 6 Blocks

TIME: 38:09

Broke up pulls, pushes, and squats into 10 rounds of 5, 10, 15

2 rounds of full pullups, 8 rounds with blue band. full pushes and squats all rounds

stopped my internal whiner and just pushed to get through - felt good.
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Old 03-21-2009, 02:35 PM   #10
Mike Protevi
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Mike Protevi - CFCC Workout Log - MAR 2009

FRI MAR 20

10 rounds for time
Pullups:
3 Deadhang
5 Kipping
7 Purple band
Time: 8 rounds in 31:39, tore off my callus! eh, not so painful.
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