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-   -   Tim's Workout Log (http://board.crossfit.com/showthread.php?t=11673)

Timothy Cox 02-01-2007 07:28 AM

This is my training log. I'll use this to track my workouts and weight.

Crossfit starting weight:237 (6'2'')

Timothy Cox 02-02-2007 06:52 PM

7 PM

Warm-up:
5 Min. on treadmill
3x15 of Situps, Back extensions, light squats

WOD:
135 pound Deadlift, 21 reps
Run 800 meters(Treadmill)
155 pound Deadlift, 15 reps
Run 800 meters(Treadmill)
185 pound Deadlift, 9 reps
Run 800 meters(Treadmill)

Total Time: 24:10
Polar HR watch stats:
448 Total Calories
Max HR 175
Avg. HR 167

Time was a little slow, but I gave it about 60-70% effort due to first day.

Amazing workout!

Timothy Cox 02-03-2007 12:31 PM

12:00 PM Saturday :bangin:

Warm-up:
5 Min. on treadmill
3x15 of situps and back extensions

WOD:
I didn't have the rings for muscle-ups, so I did the alternate workout

For Time:
120 PU (I did 60 assisted PU and 60 Lat Pulldowns)
120 Dips (I went from very lightly assisted to halfway assisted by the end)

Total Time:32 Min.
Polar HR watch stats:
395 Total Calories
Max HR 161
Avg. HR 134

Pretty brutal towards the end of these sets. I'm working my way up to total bodyweight exercises. These workouts make me realize how much more thorough the CF workouts are than basic bodybuilding workouts.

I look foward to getting stronger in both of these exercies.:showoff:

Please be gentle on me for Sunday's WOD!:crutch00:

(Message edited by tc00 on February 03, 2007)

Timothy Cox 02-06-2007 07:58 AM

7 PM Monday 2/5/07

Warm-up:
3x15 of situps, back extensions, and light squats

WOD:
Sqauts 5-5-5-5-5

Set #1:5@225#
Set #2:5@245#
Set #3:5@265#
Set #4:5@275#
Set #5:5@285#

Seated Calf Raises
5 Sets of 20

Shin Curls
4 Sets of 20

Ian Doiron 02-08-2007 11:29 AM

:bolt: thats you when I'm bout to jump over you on my snowboard

Timothy Cox 02-08-2007 01:02 PM

Get out of my training log!!!!!

BTW, snow predicted for Monday and Tuesday! Beware of the Arbor Roundhouse!

Timothy Cox 02-08-2007 09:44 PM

2/07/07 Wednesday 5 PM
Warm-up:
3x15 sit ups, back extensions, light squats

For Time:
4 Rounds
95 Lb. thrusters
Set#1 15 reps
Set#2 15 reps
Set#3 10 reps
Set#4 10 reps

100 feet of walking lunges
4 sets

Lat pull machine(pullup bar was crowded)
Set#1 20 reps
Set#2 20 reps
Set#3 15 reps
Set#4 15 reps

Total time:28 min.

Legs were jello for hours after workout. Very sore today. Looking forward to doing this workout at full speed next time with pull-ups. Very intense workout.:biggrin:}}

(Message edited by tc00 on February 08, 2007)

Timothy Cox 02-08-2007 09:46 PM

I'll be taking off til Monday. Bruised ball of my left foot needs to heel.

Timothy Cox 03-02-2007 07:37 PM

3/1/07 Monday 6PM

Back from a vacation and nagging injuries....
Crossfit Warmup
3x15 situps, bent leg lifts, back extensions

Mood:Tired!
WOD
Start time: 6:06 PM
Finish time: 6:26 PM

Back Squat 3-3-3-3-3-3-3

Set #1 205@5
Set #2 275@3
Set #3 275@3
Set #4 275@3
Set #5 275@3
Set #6 255@3
Set #7 255@3

Did it on the smith machine(bad knee)

Nice short workout.
Workout Grade= C-


Timothy Cox 03-02-2007 08:35 PM

Friday 3/2/07
Mood:Average
Start time:7PM
Finish time:7:21 PM

WOD
For Time:
Run 800 Meters
40# One arm DB snatch alt. arms (20)
40# DB squat cleans (20)
60 sit-ups(couldn't do 100/ worked abs yesterday)
40# DB squat cleans (20)
40# One arm DB snatch alt. arms (20)
Run 800 Meters

Total Time:21 Minutes
Workout Grade:B+

Great Friday night session. I'm out of shape!


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