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Old 03-29-2009, 02:25 AM   #21
Michael V. Perkins
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Re: MVP's workout log

29Mar2009 Sunday

Warmup: 5 min. exer. bike, 5 min. C2, 3 rd. mod CFWU

First time I've done FGB as rx'd.

Wall-ball 15 15 20 = 50
SDHP 15 15 10 = 40
Box jump 15 15 20 = 50
Push press 10 10 10 = 30
C2 row 14 12 14 = 40
total 210

OK, not so good; doing MUCH better is something to shoot.
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Old 04-02-2009, 06:54 AM   #22
Michael V. Perkins
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Re: MVP's workout log

2Apr2009

Warmup - 5 min. on exercise bike; 10 lat pulldowns 60#

WOD - from CF Extreme Fitness for 4/01

http://www.CrossFitextremefitness.com/?p=567

Row 1000m

Then 3 Rounds

25 Kettlebell Swings (52/35)
20 Burpees

21:30 as rx'ed. Killer.........
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Old 04-12-2009, 05:08 AM   #23
Michael V. Perkins
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Re: MVP's workout log

Neglecting to log workouts on time. Have not logged WODs from 2Apr until today.

12Apr2009 Sunday Colombo

Warmed up with 5 min. on exer. bike; 1.43 mi. in 15 min. on treadmill at 1% incline; 30 pushups, 20 lat pulldowns; 3 rd. 30 second planks; 20 dips

"52 Card Shuffle"

I've done similar workouts using card decks, but adapted it for some CF moves. Shuffle a deck of cards, cut them and then place the stack face down. Turn over card and do the number of reps showing (aces are 1, face cards 10, all others are face value) for each of 4 exercises or moves. Do them each in turn, doing each move a total of 13 rounds, but reps vary at random.

Today I did:

--Hang power cleans, 40 kg or 88#: 8-10-10-5-10-9-2-10-6-5-10-10-10 = 105 total reps (some broken sets toward end)
--Bench jumps: 4-2-6-1-7-10-10-10-6-10-4-9-1 = 80 total reps
--Body rows: 10-1-9-3-10-4-10-2-3-5-3-9-10 = 65 total reps
--Situps: 7-6-4-2-5-8-8-8-3-10-7-1-7 = 76 total reps

Went through deck in 37:20 min., and lost a little time writing down reps so I could track the total.

I did a similar workout yesterday, using the cards to randomly choose reps for:

Burpees, situps, dumbbell swings, and lat pulldowns.

I didn't write down the number of reps, though.
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Old 04-14-2009, 02:29 AM   #24
Michael V. Perkins
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Re: MVP's workout log

14Apr2009 Tuesday

warmed up with a few min on C2 and exer bike + 2 rd. mod CFWU

WOD from CF main site for Saturday 090411

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Sub'd 1/4 mi. on treadmill at 1% grade for 400 m, rest as rx'd but broken sets of burpees.

28:29

Pukie was tapping on the shoulder after 1 1/2 rd., but I fought him off.
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Old 04-14-2009, 11:28 PM   #25
Michael V. Perkins
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Re: MVP's workout log

15Apr2009 Wednesday

0720

After a short warmup, did my "52 Card Shuffle" workout, with the following movements, in order:

Deadlift - first 65 reps were with 185#, but I felt my hamstring giving up, so reduced # and did the last 27 reps with 135#
Wall ball shots - 95 total reps
Bench Press - 81 total reps
Rows (calories vice reps) - 72 total calories

The reps within each set varied with the draw of a card. It took me a bit over 52 min. to get through the deck this time, but some of the deadlift and bench press sets toward the end were broken, esp. when I drew a 9 or 10.

Last edited by Michael V. Perkins : 04-14-2009 at 11:31 PM.
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Old 04-19-2009, 09:38 PM   #26
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Re: MVP's workout log

18Apr2009 Saturday
Warmup: from CrossFit Endurance - 1 min. row; 50 sec. rest; 1 min. row; 40 sec. rest; 1 min. row; 30 sec. rest; 1 min. row; 20 sec. rest; 1 min. row; 10 sec. rest; 1 min row; 20 sec. rest;1 min. row; 30 sec. rest;1 min. row; 40 sec. rest;1 min. row; 50 sec. rest; 1 min. row.

Did above warmup on exer. bike, too.

WOD: 52 Card Shuffle
Hang power cleans - 90# total of 90
Handstand pushup (feet supported on smith rack bar) - total of 84
Close grip bench press - 90# total of 83
Situps - total of 83
Went thru cards and finished in 34:48 min.

19Apr2009 Sunday

WOD: "Rowing Nancy" - 5 rd for time: row 400m; 65# Overhead squats X 15 reps. Total time 17:20

20Apr2009 Monday

WOD: "Rowing Helen" - 3 rd. for time: row 400m; 50# kettlebell swings X 21; 12 pullups. Total time 16:10.
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Old 04-20-2009, 09:11 PM   #27
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Re: MVP's workout log

21Apr2009 Tuesday

warmup - 5 min. recumbent bike

52 card shuffle - finished deck in 19:52 min.
Ring pushups - 13 sets, varying reps, 87 total reps
Air squats - 13 sets, varying reps, 83 total reps
Ring dips (with feet on bench) - 13 sets, varying reps, 84 total reps
Hanging knee raises - 13 sets, varying reps, 86 total reps

WOD from Monday 090420
Back Squat 3-3-3-3-3 reps
135/135/155/165/135

Felt my hamstring giving away with 165
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Old 04-23-2009, 06:08 AM   #28
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Re: MVP's workout log

23Apr09 Thursday

Warmup: 2 1/2 min bike, 2 1/2 min C2, 2 1/2 min bike, 20 decline pushups, 10 wallball shots 20#, 10 handing knees to elbows

WOD: from CF football for 21Apr

http://www.CrossFitfootball.com/index.php?ts=1240340400

Complete for time: 22:27

21, 15, 9

Push Press 135 lbs (scaled to 95#)
Ring Dips
Burpee
Calorie Row

Did not do the football strength workout.
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Old 04-27-2009, 11:27 PM   #29
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Re: MVP's workout log

28Apr2009 Tuesday Colombo

Warmup - 1.5 mi. easy jog on treadmill, 15:40, 47 situps, 40 pushups

WOD from CrossFitFootball for Monday 27Apr2009

On the minute:
Perform 2 Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 clean and jerks.
*Use a maximal weight. 90% of 1 RM (used 115#)
*For every rep not completed, perform 5 burpees during rest time.

Post total rounds completed to comments. (15 rounds, no burpees..)

Tried to concentrate on the clean, but know I messed up the jerk.

Then did the Strength WOD: 3 rd. X 10 reps handstand pushups (frankly, with feet supported on smith rack bar, body as vertical as possible.
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