Patrick's Workout Log - Page 3

Patrick Foster · 01-16-2007, 09:43 PM

Tuesday 070116

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

7:00 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat(12lb bar) 15,15,15
Incline Situp 15,15,15
Back Extension 15,15,15
Dip 15,15,15
Pull Up 5,5,5

WOD as RX'd

20:00 minutes

Exhausted.

Patrick Foster · 01-17-2007, 08:33 PM

Wednesday 070117
Clean 1-1-1-1-1-1-1-1-1-1 reps

6:30 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat(12lb bar) 15,15,15
Incline Situp 15,15,15
Back Extension 15,15,15 (working on true "back extension", I've been doing "hip extensions")
Dip 15,15,15
Pull Up 8,8,8

WOD
after warm up
115 X 1
135 X 1
145 X 1
155 (F)
155 (F)
145 (F)
135 X 1 UGLY
95 X 1
115 X 1
135 X 1
135 X 1
135 X 1
135 (F)
135 X 1

Patrick Foster · 01-18-2007, 04:18 PM

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

1:00 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat(12lb bar) 15,15,15
Incline Situp 15,15,15
Back Extension 15,15,15 (working on true "back extension", I've been doing "hip extensions")
Dip 15,15,15
Pull Up 5,5,5

WOD
12 rounds + 3 pull ups in 20:00 minutes

calf raise 12 X 300
dumbell shrug 12 X 65

Patrick Foster · 01-20-2007, 09:46 AM

Saturday 070120
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Dead lift, 1 rep

7:45 am

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat(12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 15,15,15 (working on true "back extension", I've been doing "hip extensions")
Dip 15,10,15
Pull Up 7,7,7

WOD

Back Squat 1 X 275
Shoulder Press 1 X 135
Dead lift 1 x 275

Total: 675

* Very disappointed. 745 DEC 13 06.

Possible causes:
Lack of sleep? (5 +/- hours)
Zone diet? (zone for about 10 days now. I'm eating like a "hard gainer" 55353 but losing weight)
Full Stomach? (5 block breakfast 30 minutes before workout)
Pressed for time? (only had an hour)

I hope this isn't a sign of things to come. I really look forward to lifting higher poundages. My "fitness" may be improved but, getting stronger is a major motivating factor for me.

Patrick Foster · 01-22-2007, 03:34 PM

Monday 070122
Run 5 K

1:00 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat(12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 15,15,15 (working on true "back extension")
Dip 15,15,15
Pull Up 8,8,8

WOD

3.10 miles in 40:55 minutes
Treadmill 1 degree incline
Bad cramp under rib at 1 mile, walked for a few minutes.

Bench Press (shoulder blades together)
185 x 5
205 x 4
225 x 1 (Personal Record PR)
185 x 7 (failed on 8th)

Pull Up
12 reps (failed on 13th)

2:30 pm weight 161 lbs

Patrick Foster · 01-24-2007, 09:36 PM

Wednesday 070124

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

7:30 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat (12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 15,15,15 (working on true "back extension")
Dip 15,15,15
Pull Up 7,7,7

WOD as RX'd

Deadlift 225 lbs 7,7,7 (21)
HSPU 7,7,7 (21)
DL 5,5,5 (15)
HSPU 5,5,5 (15)
DL 3,3,3 (9)
HSPU 7, 8 (15)

30:00 Minutes

Seeing the times posted in "comments" makes me wonder if I should scale the WOD down in order to make a similar time?? (around 10 minutes)

Patrick Foster · 01-25-2007, 04:17 PM

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

1:00 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat (12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 15,10,10 (working on true "back extension")
Dip 15,15,15
Pull Up 7,7,7

WOD as RX'd

95 lb Overhead Squat, 75 reps

10
5
5
5
5
5
7
7
7
7
6
6

12 sets, 75 reps, best set 10 reps, 43 minutes

Patrick Foster · 01-26-2007, 05:16 PM

Friday 070126

"Elizabeth"

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

1:00 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat (12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 10,10,10 (working on true "back extension")
Dip 15,15,15
Pull Up 7,7,7

WOD scaled and substituted.

115 lb Clean. (Full Squat)
3 parallel dips / 1 ring dip
All sets broken

115 lb Clean x 21
63 Dips
115 lb Clean x 15
45 Dips
115 lb Clean x 9
27 Dips

49 Minutes

(Message edited by rocksolid on January 26, 2007)

Patrick Foster · 01-28-2007, 07:55 PM

Sunday 070128

Push press 3-3-3-3-3-3-3 reps

5:30 pm

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat (12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 10,10,15 (working on true "back extension")
Dip 15,15,15
Pull Up 7,7,7

WOD
Push Press 3 reps x 7 sets

115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 2 (started losing balance on rep 2)
175 x 3

Calf Raise
300 x 10
320 x 5

Dumbell Shrug
70 x 12

Bench
225 x 1

Patrick Foster · 01-29-2007, 05:31 PM

Monday 070129

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

3:00 PM

WU, 3 rounds
Samson Stretch 30 sec each leg X 3
Overhead Squat (12 lb bar) 15,15,15
Incline Sit up 15,15,15
Back Extension 15,10,10 (working on true "back extension")
Dip 15,15,15
Pull Up 5,5,5

WOD as RX'd

100 Pull-ups (OH, UH, Post grip, slight kip, etc., short of jumping I did whatever it took to get another rep)
100 Push-ups
100 Incline Sit-ups
100 Squats

46:00 minutes

I'm exhausted.

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01-16-2007, 09:43 PM	#21
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Tuesday 070116 "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 7:00 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat(12lb bar) 15,15,15 Incline Situp 15,15,15 Back Extension 15,15,15 Dip 15,15,15 Pull Up 5,5,5 WOD as RX'd 20:00 minutes Exhausted.

01-17-2007, 08:33 PM	#22
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Wednesday 070117 Clean 1-1-1-1-1-1-1-1-1-1 reps 6:30 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat(12lb bar) 15,15,15 Incline Situp 15,15,15 Back Extension 15,15,15 (working on true "back extension", I've been doing "hip extensions") Dip 15,15,15 Pull Up 8,8,8 WOD after warm up 115 X 1 135 X 1 145 X 1 155 (F) 155 (F) 145 (F) 135 X 1 UGLY 95 X 1 115 X 1 135 X 1 135 X 1 135 X 1 135 (F) 135 X 1

01-18-2007, 04:18 PM	#23
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 1:00 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat(12lb bar) 15,15,15 Incline Situp 15,15,15 Back Extension 15,15,15 (working on true "back extension", I've been doing "hip extensions") Dip 15,15,15 Pull Up 5,5,5 WOD 12 rounds + 3 pull ups in 20:00 minutes calf raise 12 X 300 dumbell shrug 12 X 65

01-20-2007, 09:46 AM	#24
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Saturday 070120 "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Dead lift, 1 rep 7:45 am WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat(12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 15,15,15 (working on true "back extension", I've been doing "hip extensions") Dip 15,10,15 Pull Up 7,7,7 WOD Back Squat 1 X 275 Shoulder Press 1 X 135 Dead lift 1 x 275 Total: 675 * Very disappointed. 745 DEC 13 06. Possible causes: Lack of sleep? (5 +/- hours) Zone diet? (zone for about 10 days now. I'm eating like a "hard gainer" 55353 but losing weight) Full Stomach? (5 block breakfast 30 minutes before workout) Pressed for time? (only had an hour) I hope this isn't a sign of things to come. I really look forward to lifting higher poundages. My "fitness" may be improved but, getting stronger is a major motivating factor for me.

01-22-2007, 03:34 PM	#25
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Monday 070122 Run 5 K 1:00 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat(12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 15,15,15 (working on true "back extension") Dip 15,15,15 Pull Up 8,8,8 WOD 3.10 miles in 40:55 minutes Treadmill 1 degree incline Bad cramp under rib at 1 mile, walked for a few minutes. Bench Press (shoulder blades together) 185 x 5 205 x 4 225 x 1 (Personal Record PR) 185 x 7 (failed on 8th) Pull Up 12 reps (failed on 13th) 2:30 pm weight 161 lbs

01-24-2007, 09:36 PM	#26
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Wednesday 070124 "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups 7:30 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat (12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 15,15,15 (working on true "back extension") Dip 15,15,15 Pull Up 7,7,7 WOD as RX'd Deadlift 225 lbs 7,7,7 (21) HSPU 7,7,7 (21) DL 5,5,5 (15) HSPU 5,5,5 (15) DL 3,3,3 (9) HSPU 7, 8 (15) 30:00 Minutes Seeing the times posted in "comments" makes me wonder if I should scale the WOD down in order to make a similar time?? (around 10 minutes)

01-25-2007, 04:17 PM	#27
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Complete in as few sets as possible: 95 pound Overhead squat, 75 reps 1:00 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat (12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 15,10,10 (working on true "back extension") Dip 15,15,15 Pull Up 7,7,7 WOD as RX'd 95 lb Overhead Squat, 75 reps 10 5 5 5 5 5 7 7 7 7 6 6 12 sets, 75 reps, best set 10 reps, 43 minutes

01-26-2007, 05:16 PM	#28
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Friday 070126 "Elizabeth" For time: 21-15-9 reps of: Clean 135 pounds Ring dips 1:00 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat (12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 10,10,10 (working on true "back extension") Dip 15,15,15 Pull Up 7,7,7 WOD scaled and substituted. 115 lb Clean. (Full Squat) 3 parallel dips / 1 ring dip All sets broken 115 lb Clean x 21 63 Dips 115 lb Clean x 15 45 Dips 115 lb Clean x 9 27 Dips 49 Minutes (Message edited by rocksolid on January 26, 2007)

01-28-2007, 07:55 PM	#29
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Sunday 070128 Push press 3-3-3-3-3-3-3 reps 5:30 pm WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat (12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 10,10,15 (working on true "back extension") Dip 15,15,15 Pull Up 7,7,7 WOD Push Press 3 reps x 7 sets 115 x 3 135 x 3 145 x 3 155 x 3 165 x 3 175 x 3 185 x 2 (started losing balance on rep 2) 175 x 3 Calf Raise 300 x 10 320 x 5 Dumbell Shrug 70 x 12 Bench 225 x 1

01-29-2007, 05:31 PM	#30
Patrick Foster Member Profile: Join Date: Dec 2006 Location: Albuquerque NM Posts: 73	Monday 070129 "Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 3:00 PM WU, 3 rounds Samson Stretch 30 sec each leg X 3 Overhead Squat (12 lb bar) 15,15,15 Incline Sit up 15,15,15 Back Extension 15,10,10 (working on true "back extension") Dip 15,15,15 Pull Up 5,5,5 WOD as RX'd 100 Pull-ups (OH, UH, Post grip, slight kip, etc., short of jumping I did whatever it took to get another rep) 100 Push-ups 100 Incline Sit-ups 100 Squats 46:00 minutes I'm exhausted.