Patrick's Workout Log

Patrick Foster · 12-12-2006, 02:00 PM

168lbs

"Nicole"

Complete as many rounds in 20 minutes as you can:
Run 400 meters
Max rep Pull-ups

CFWU x 3

5 rounds in 23:00
10
10 (broken)
10 (broken)
10 (broken)
10 (broken)
* mixed overhand and underhand grip

Patrick Foster · 12-13-2006, 08:57 AM

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat, 285lbs x 1
Shoulder Press, 155lbs x 1
Deadlift, 305 x 1
CFT = 745

Sick with a cold.

Patrick Foster · 12-14-2006, 09:54 AM

*CFWU x 3 yesteday as well.

171lbs

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

CFWU x 3
30:00 Minutes
.51 miles/800 meters (treadmill)
incline sit-ups

Still sick, feeling better.

(Message edited by rocksolid on December 14, 2006)

Patrick Foster · 12-16-2006, 10:05 AM

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

CFWU x 3 (10 pull-ups 10lb assist)

12 rounds, (pull-ups 10lb assist)
sicker than yesterday

Elliot Royce · 12-16-2006, 11:17 AM

You know, if you're not feeling well, you might want to back off the intensive CF workouts for a few days. They can suppress your immune system.

Patrick Foster · 12-18-2006, 08:03 AM

I appreciate the advice. I really hate breaking my routine though. I'm also working out with my younger brother so that he can join the Air Force. I want to keep him on track too. I did take a rest day on Sunday. I'm still sick. I'm scaling the work load back a bit.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Scaled CFWU x 3 (10 reps except pull-ups 5 reps)
Scaled WOD (stopped short of max on each set)

Bench 175 x 12
Pull-ups x 7 (UH)

Bench 165 x 12
Pull-ups x 7 (UH)

Bench 165 x 10
Pull-ups x 7 (UH)

Bench 165 x 8
Pull-ups x 7 (OH)

Bench 175 x 10
Pull-ups x 7 (OH)

Elliot Royce · 12-18-2006, 02:13 PM

well, if that's scaled back, I'd hate to see you at full strength.

Janine Daigle · 12-18-2006, 03:03 PM

and i thought i was stubborn! :bangin:
I did a workout half sick the other day and ended up worsening it for another week. You can cheer on and time your brother for a day or 2, it won't kill you ;o)

Patrick Foster · 12-20-2006, 07:14 AM

Back squat 3-3-3-3-3 reps

Scaled CFWU x 3 (all exercises x 10 except pull-ups x 5)

Scaled WOD

Back squat

95 x 5
105 x 5
165 x 5
185 x 5
205 x 5

Focused on form, A2A

Finally getting over my cold

Patrick Foster · 12-21-2006, 07:30 PM

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

CFWU x 3 (scaled 10 reps, pull-ups 5)

Scaled WOD

Clean 95lbs x 21
Regular dips x 45

Clean 75lbs x 15
Regular dips x 30

Clean 65lbs x 9
Regular dips x 9

About 50:00 Minutes.

Form started to get really sloppy on second set of cleans. Lowered the weight to try to improve form. I really need to get some coaching on cleans and the other OLY lifts for that matter.

Almost over my cold.

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12-12-2006, 02:00 PM	#1
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	168lbs "Nicole" Complete as many rounds in 20 minutes as you can: Run 400 meters Max rep Pull-ups CFWU x 3 5 rounds in 23:00 10 10 (broken) 10 (broken) 10 (broken) 10 (broken) * mixed overhand and underhand grip

12-13-2006, 08:57 AM	#2
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Back Squat, 285lbs x 1 Shoulder Press, 155lbs x 1 Deadlift, 305 x 1 CFT = 745 Sick with a cold.

12-14-2006, 09:54 AM	#3
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	*CFWU x 3 yesteday as well. 171lbs "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups CFWU x 3 30:00 Minutes .51 miles/800 meters (treadmill) incline sit-ups Still sick, feeling better. (Message edited by rocksolid on December 14, 2006)

12-16-2006, 10:05 AM	#4
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats CFWU x 3 (10 pull-ups 10lb assist) 12 rounds, (pull-ups 10lb assist) sicker than yesterday

12-16-2006, 11:17 AM	#5
Elliot Royce Member Profile: Join Date: Mar 2006 Location: Inowa KS Posts: 922	You know, if you're not feeling well, you might want to back off the intensive CF workouts for a few days. They can suppress your immune system.

12-18-2006, 08:03 AM	#6
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	I appreciate the advice. I really hate breaking my routine though. I'm also working out with my younger brother so that he can join the Air Force. I want to keep him on track too. I did take a rest day on Sunday. I'm still sick. I'm scaling the work load back a bit. "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Scaled CFWU x 3 (10 reps except pull-ups 5 reps) Scaled WOD (stopped short of max on each set) Bench 175 x 12 Pull-ups x 7 (UH) Bench 165 x 12 Pull-ups x 7 (UH) Bench 165 x 10 Pull-ups x 7 (UH) Bench 165 x 8 Pull-ups x 7 (OH) Bench 175 x 10 Pull-ups x 7 (OH)

12-18-2006, 02:13 PM	#7
Elliot Royce Member Profile: Join Date: Mar 2006 Location: Inowa KS Posts: 922	well, if that's scaled back, I'd hate to see you at full strength.

12-18-2006, 03:03 PM	#8
Janine Daigle Affiliate Profile: Join Date: Apr 2006 Location: Bathurst NB Posts: 505	and i thought i was stubborn! :bangin: I did a workout half sick the other day and ended up worsening it for another week. You can cheer on and time your brother for a day or 2, it won't kill you ;o)

12-20-2006, 07:14 AM	#9
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Back squat 3-3-3-3-3 reps Scaled CFWU x 3 (all exercises x 10 except pull-ups x 5) Scaled WOD Back squat 95 x 5 105 x 5 165 x 5 185 x 5 205 x 5 Focused on form, A2A Finally getting over my cold

12-21-2006, 07:30 PM	#10
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips CFWU x 3 (scaled 10 reps, pull-ups 5) Scaled WOD Clean 95lbs x 21 Regular dips x 45 Clean 75lbs x 15 Regular dips x 30 Clean 65lbs x 9 Regular dips x 9 About 50:00 Minutes. Form started to get really sloppy on second set of cleans. Lowered the weight to try to improve form. I really need to get some coaching on cleans and the other OLY lifts for that matter. Almost over my cold.