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 11-26-2011, 02:53 PM   #11
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Workout Time:9:30am

Hang Power Snatch

3-3-3-3-3


95-95-115-135-135

After finishing the WOD I was feeling good and decided to do some deadlifting

225x6
315x4
365x3
385x2
405x1 (PR!)

Finally decided to lost the shoes for the last couple sets. Don't know if I'm stronger or if deadlifting in my socks made the difference but whatever the case it's a new PR!

Tried working on Muscle Ups, just not my day for MU's. So settled for a few sets up ring pullups instead.




Needed to work on DU's with my new Ultra Speed Cable jump rope.

On the plus side the new rope makes it much easier to do DU's, however missing with this new rope leaves nice red welts on the backside of my forearms and after finishing up my forearms looked like they had been attacked by an angry cat.

Finished with 40 knees to elbows and called it a day.
  Reply With Quote
Old 11-26-2011, 04:06 PM   #12
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Need to be better at Double Under's

Last edited by Dustin Wintczak : 12-10-2012 at 06:01 PM.
  Reply With Quote
Old 11-26-2011, 08:11 PM   #13
Vickie Ellickson
Member Vickie Ellickson is offline
 
Vickie Ellickson's Avatar
 
Profile:
Join Date: Feb 2011
Location: Spokane  WA
Posts: 2,549
Re: DT's workout log

Quote:
Originally Posted by Dustin Wintczak View Post
Don't know if I'm stronger or if deadlifting in my socks made the difference but whatever the case it's a new PR!
It's a known fact that socks set PRs.

Nice work and congrats on the 400+ pull!
__________________
V's Log - Don't Have Heroes
  Reply With Quote
Old 11-27-2011, 12:45 AM   #14
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log




Since I don't own a pair of Chuck Taylor's I'll have to stick with the socks..and why not I say.
  Reply With Quote
Old 11-28-2011, 12:25 PM   #15
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Workout Time 6:00 pm 11/28

Since I had too many things going on yesterday and didn't get a chance to workout until later I decided to go back and do the "Santora" hero workout as opposed to running in the dark with no light:

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute (scaled to 135lb)
Rest 1 minute

Total reps 100

My number was low compared to some of the numbers I looked at on the mainpage however I also noticed lots of scaling with this WOD. I felt comfortable with most of the workout even though I was only getting a half dozen squat cleans or jerks per round. Squat cleans are brand new to me, as opposed to Power Cleans which I've been doing for a while. So I only expect improvement on those going forward.

Was feeling good enough to try for a 1RM max on weighted chin-up's.

Chest to-bar pull ups to warm up

8-6-5-4

Weighted Chin-ups

4x45lbs
3x70lbs
1x85lbs

Called it a day!
  Reply With Quote
Old 11-29-2011, 11:10 AM   #16
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Did the mainpage WOD this morning at 5:00am

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Gym has no mats so I subbed, 10 toes to bar & 10 back extensions for rolls.

This was also my first time doing Sot presses and after making it through the first round I tried to focus on form during the ring extensions and Sot's as opposed to getting them done quickly. I still tried to move quickly but both movements look much easier than they are in reality.

Practiced some of the handstand exercises with my feet on a box and hands on the floor (as demonstrated in the video) walked around the box a couple times.

Finished with double under practice. Does anyone have any suggestions as far as technique, pointers etc? I've got a good jump rope, I'm good for about 8-12 in a row when my timing is on.

If anyone wants to chime in please feel free! Right now It's just trial and error trying to get my timing down.
  Reply With Quote
Old 11-30-2011, 12:19 PM   #17
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Though today is an "off day", I finally put my homemade parallettes together and glued all the joints. Found a nice little paralette training guide for gymnastics downloadable in .pdf format. Started messing around at home last night a bit and love em. If CF is all about attacking your weakness then these will come in very handy. My powerlifting is decent, my Oly lifting could us a bit of work but not weak (relatively speaking). My core/gymnastic strength is in desperate need of attention.

If you've never used them or don't have access to a set I would highly recommend spending the 15-20 bucks to build a pair. Super easy and cheap and there is so much you can do with them. We'll see how long it takes me to get strong enough to do a legit planche!
  Reply With Quote
Old 12-02-2011, 12:23 AM   #18
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Workout Time 8pm

Mainpage WOD

15 minute AMRAP


2 Rope Climbs 15ft (no climbing rope, subbed 5 rope pullups per 15ft climb)
20 Wall Balls 20lb ball
200m Run

Finished 5 Rounds exactly

Did this at the globo-gym so had to do it on a treadmill. Lost time getting treadmill up to speed (10-15 seconds per round). All Wall Balls unbroken and after round 2 broke Rope Pulllups up.

Took a 10 minute break

OHS
135lbs 3x5
155 2x4

Did the OHS in a squat rack and the last rep at 155lbs I got a little forward and had to dump on the spotting bars, which was loud and I think the guy next to me about jumped out of his shorts, he just gave me this WTF look

Finished with a Back Squats and concentrated on getting low.

225x8
275x4
315x2
  Reply With Quote
Old 12-04-2011, 11:08 PM   #19
Dustin Wintczak
Banned Dustin Wintczak is offline
 
Profile:
Join Date: Oct 2011
Location: Richland  WA
Posts: 1,788
Re: DT's workout log

Playing a little catch up on logging my workouts since I'm two days behind on posting on here.

Friday's Workout

Clean & Jerk
7x1

135-155-175-185-195-205(f)-205(f)


Both fail's at 205lbs were during the jerk portion as cleaning the weight was not an issue either time. My overhead press technique and strength is in need of work.

Squat Cleans

135x5
155 2x3
175x2
185x1
195x1
205x1(f)


I think I missed at 185lbs the first try and also missed 195lb the first try. That is the first time I've ever tried more than 155lb with Squat Cleans. I've never really done them, only Power Cleans, up until about a month ago. So I'm pretty green when it comes to some of these Oly lifts but I'm moving forward so we'll see what happens.

My wrists were pretty worked after this workout

Finished with 200 DU's and called it a day.

Saturdays WOD

20 minute AMRAP
250m Row
25 pushups

Made it through 8 rounds and 100m. Looking back had I pushed it a bit harder on the rows I could have easily made it to round 9.

Went into the gym and hung the rings from the basketball hoops.

L-sit Ring Pullups
4x5
Ring Dips
4x5
Deadlift
225x10
315x5
365 3x3

Last edited by Dustin Wintczak : 12-04-2011 at 11:12 PM.
  Reply With Quote
Old 12-05-2011, 09:01 AM   #20
Vickie Ellickson
Member Vickie Ellickson is offline
 
Vickie Ellickson's Avatar
 
Profile:
Join Date: Feb 2011
Location: Spokane  WA
Posts: 2,549
Re: DT's workout log

Quote:
Originally Posted by Dustin Wintczak View Post
Went into the gym and hung the rings from the basketball hoops.
They have the bar that they put up mainly for TRX in the bball court that might be good for rings (esp L-sit pullups and dips), though I've done pullups and TTB on it and found that I don't completely trust it. Big bolts in cinder block, should be solid. But I trust it not. I feel like there is a wiggle.

I didn't make it in this weekend. Did my Saturday lift/metcon at home and my legs were too wrecked from the hike on Sunday to even contemplate getting under a bar.
__________________
V's Log - Don't Have Heroes

Last edited by Vickie Ellickson : 12-05-2011 at 09:04 AM.
  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
JG Workout Log Jack Gayton Workout Logs 342 08-10-2017 04:30 AM
Y.A. Workout Log Adam Eketone Workout Logs 13 12-14-2010 02:19 PM
DT's Log David Ryan Thomas Workout Logs 6 11-10-2010 07:58 AM
my workout log David Schleifer Workout Logs 55 06-23-2009 05:34 AM
Workout Log Ryan A Miller Workout Logs 0 05-21-2008 08:07 PM


All times are GMT -7. The time now is 08:25 PM.


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