CrossFit Discussion Board

CrossFit Discussion Board (http://board.crossfit.com/index.php)
-   Testimonials (http://board.crossfit.com/forumdisplay.php?f=15)
-   -   Proven year of work doing the Main Site WODs, more to come (http://board.crossfit.com/showthread.php?t=62130)

Hector Santiago 10-10-2010 09:00 AM

Proven year of work doing the Main Site WODs, more to come
 
Hi there at about a year ago, I consistently start doing the main site WOD almost every possible day that I physically could do, If I have not done a workout it is because I was traveling/sick/ or taking a week off for rest. I would take maybe a week off or a cycle off every month, sometimes even doing 2 workouts a day for a week, numbers don't lie and from now on I will keep this thread to follow to keep track of current PRs.

Before I started doing the main site WODs,

Body Weight right now: 30/M/5'10/ 143 LB I have always being about the same weight. Yeah I know I am a light weight, but it doesn't matter when it comes to Crossfit.

My very first workout when I started Crossfit was an actual Warm up consisting of 15 squats,15 sit ups, 15 supermans, 15 push ups, 15 dips and 15 pulll ups.

Power clean before less than 95 LB x 1, Now 190 LB x 1
Didn't really know how to properly do a Backsquat before, now PR is 275 x 1
Squat cleans before unknown, now 185 LB x 1
Weighted Pull up right around 65 LB x 1, now 125 LB x 1
Snatch 75 LB x 1 , now Power snach 135 x 1
Press before unknown, Now 145 x 1
Jerk, before less than 135 LB now 190 LB x 1
Deadlift Before less than 225, now 425LB x 1, Don't tell Speal about this one.
Didn't know the actual difference on the press, push press and the jerk before I started crossfit, now I do.
Didn't know what paleo, zone or atkins was, now I know about paleo and the zone and how important nutrition is.
400 meter run before 1:01 Now right about the same time: I would like to check in the track:
Mile run: before 5:35 , now right about the same; I haven't run in a track to actually have the right distance and see.
5K before Unknown but I have always being an OK runner now 23:30
Fran: Before I was too weak and inflexible to do 1 x 95 LB thruster and couldn't finish Fran for about a year, Now 3:53 as RX'D
HEAVY FRAN: AS RX'd 13:09
Angie before about 30 minutes: now Current PR is in the 11:30 yesterday did Angie and my time was really slow. 16:40
Cindy: Before Never Did. Now 28 Rounds
Mary: 10 Rounds as RX'D
Barbara: 14:23 of total work time is the PR
Diane: 4:32 A lot of Handstand not with Full ROM. although unbroken through all the Deadlifts. AS RX'd
Elizabeth 14:41 Full Squat cleans. AS RX'D
Karen; 8:52 AS RX'D
Linda as RX'D 27:52 (PR) Had to wait on bench, switch plates and wait for the bar during the Squat cleans, all the Squat cleans were touch and go, but the waiting killed my time. still a PR though.
30 Muscle ups: 10:17 as RX'D on Rings
Fight gone bad: 304 AS RX'D
Tabata something else 523 AS RX'D
The Seven: 40:36 AS RX'D
Ryan: 17:50 AS RX'D

THis past July 2010 I also got my L1 Cert In Colorado. I love Crossfit and I am stronger and faster than never before in my life, I am starting to believe that If I train my over head lifts a little more I might have a chance to compete with the elite guys and put up a nice fight and beat a lot of them.

SANTI

Suzanne Campbell 10-10-2010 05:32 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Very nice!! Congrats on your awesome progress. Thanks for sharing. :highfive:

Willis Holder 10-11-2010 09:01 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
Since you are pretty much the same height and weight as I am and you put your name/height/weight in every post you make in the WOD comments, I always notice your results when I check back to see how others did on the WOD.

I am always impressed that you do the WODs as Rx and that you do them so well.

I'm not even close to doing the WODs as Rx. Someday...

Great work! :highfive:

Hector Santiago 10-11-2010 01:33 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Thanks Willis,

Give your self time and be patient, slowly is going to come and you will get stronger. Just remember at the end it is you against you and as long as you see improvements and that's all it matters.

Today Tabata This: Row, Squat, pull up, push up, sit up: 58 (PR)

SANTI

Joe Bernard 10-13-2010 03:55 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Dude that is a strong DL to BW ratio, nice job!

Hector Santiago 10-16-2010 10:58 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/5'10/145

04 NOV 09 TOTAL of 655,
09 DEC 09 TOTAL of 770, (PR)
INJURED IN JAN
FEB 23 2010 TOTAL of 655,
MAY 08 2010 A 770 (TIED OLD PR)
24 JUL 10 TOTAL of 800 (FINALLY IN THE 800 club(PR)

16 OCT 2010

Back Squat - 260
Shoulder Press 135
Deadlift - 430 (PR)

total:
825 (PR)

SANTI

Hector Santiago 10-20-2010 11:54 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

3,3,3,3,3 OHS was the WOD in my affiliate.

Old PR for OHS was 121 x 1

3 x 125 LB Over head Squats doing my affiliate WOD (PR)

1 x 135 LB Over head Squat, went to try 135 x 3 but only got one


------------------------------------------------------

Thrusters
1,1,1,1,1,1,1

Warm up with 10 x PVC pipe thrusters, 10 x bar thrusters, 10 x 95 LB thrusters, 135 LB x 3, then

1 x 135
1 x 155
1 x 165
1 x 175 (PR)
1 x 180 (got it but the form was ugly) (PR)
1 x 185 (failed to lock at the top)
1 x 185 (PR) solid form.

SANTI

Hector Santiago 10-22-2010 11:13 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

22 OCT 2010

Working on my weaknees at my affiliate

3,3,3,3,3 os push presses

got up to a new PR of 175 x 3 on the PP
185 x 2 some how I didn't went for the third one.

then did a short MetCON of

15,9,6,3 of

ROW (calories)
Push Presses (115 LB)

time was 3:38

this metcon was a nice Chest Burner. :) Loved it! specially when working on my weaneeses, the weight was pick up from the floor not from the rack to do the push presses.

SANTI

Hector Santiago 10-23-2010 11:02 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

23 OCT 2010 Completed the 30 minutes of the WOD Chelsea at my affiliate Carolina Crossfit.

every minute on the minute (EMOTM) for 30 MINUTES
5 Pull-ups
10 Push-ups
15 Squats
Chelsea ends once you fail to complete an entire round within a minute.

Nice WOD.

SANTI

Thomas Green 10-25-2010 10:21 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
Great improvements. Must feel pretty awesome!

Hector Santiago 10-31-2010 01:53 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

155 pound Squat Clean and Jerk, 30 reps (in other words Heavy Grace)

AS RX'D

18:57

Hector Santiago 11-04-2010 02:49 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/ 5'10

New Snatch PR of 140 :) also 4 Muscle ups hand stand push ups, and a lot of ring hand stand push ups. :)

SANTI

Hector Santiago 11-05-2010 03:18 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Today at My Affiliate Carolina Crossfit new PR for Fight gone bad 334 :)

Om Puri 11-06-2010 09:59 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
congrats! great numbers.
how did you start CF? did you scale main page WODs by 50%, then 60%, then 70%...?
or did you first do strength bias program like SS or CFSB or CFFB for a few months and then do CF WODs?
best of luck!

Hector Santiago 11-07-2010 08:38 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
I started Crossfit when I went to a one month class in one of the Crossfit Gyms in Colorado Springs, CO, back in MAR 2009 I think, my unit sent me there to learn stuff although I didn't learn a lot, I learned enough to keep myself busy and some members from my unit, but I wasn't doing it religiously, after that I got hooked, I noticed Improvement in a month Compare to do doing regular Army PT. in 2009 I got deployed and Religiously every day start doing the Main site WODs, Yes plenty of Workouts I scaled them down to just what I can't Do, My goal was to get Stronger while improving my Cardio, I can't honestly tell you if I scaled down by percentage, most of the time I would look at the Crossfit Brand X page and use their subs for stuff that I couldn't do. If a Workout includes a total of 25 Thrusters with 155 LB and you know your 1 RM thrusters is 115, sometimes you might want to challenge yourself and your brain and pick maybe 105 LB or maybe 110 or a weight that you know it will be a challenge to do, I have got to where I am today with a lot of training, time and perseverance. No SS, CFSB or no program, I try CFSB for about 3 weeks and it was not for me but I would recommend it, Forget about other people’s times and loads in the main page, It is you versus you, some people are just born with magnificent Athleticism some others like us regular people actually have to work out butts off to get there, but it is possible to do whatever you want to do.

Right now I am working on my weakness more and doing my affiliate WOD in Columbia, SC, rather than the main page, although once in a while I do still the main site WODs.

Jon West 11-07-2010 03:52 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
You've got a great story! Is there some sort matrix that lists all the named wods? I would like An easier way to keep track of wods when they come back around

Hector Santiago 11-12-2010 12:27 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
I know that there is a matrix in the message board, you might want to use the search to find it, I just put what I do in a Word document of what I did that day and the results, then to find out when I did the WOD that I am doing I hit control F to find it.

Yesterday PR the WOD Seven as RX'D 39:22 at Carolina Crossfit. :)

Hector Santiago 11-18-2010 05:03 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Hang Power Cleans

3 x 175 (PR) on the 18 Nov WOD. :)

SANTI

Hector Santiago 11-19-2010 03:12 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/5'10/145

Today at Carolina Crossfit, PR of 1 x RM Thruster,
WOD Was 3,3,2,2,1,1,1 of thrusters Started with
135 x 3
145 x 3
155 x 2
165 x 2
185 x 1
190 x 1 (PR)
195 x 1 (PR)

Old PR was 185
Today's new PR is 195 :)

Hector Santiago 11-25-2010 01:39 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

AS RX'D 8:17

Done at the Track. next time run faster in round 2.

Hector Santiago 12-03-2010 04:50 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Today Did ''DT'' at Carolina Crossfit.

31/M/145/5'10

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
AS RX’D

25:30 (PR)

The very First time back in march that I did this WOD It took me 22:18 with 115 LB, TOday Did it as RX'd, very big improvement since back in April I couldn't even do one 155 LB hang power clean, This thing call Crossfit Works! It is crazy to see how Graham Holmberg do DT really, really fast in You tube. Graham is the man!

SANTI

Hector Santiago 12-07-2010 07:13 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
M/31/145/5'10

Front Squat 225 x 3 (PR)
1 x 45 LB weighted Muscle up (PR)

Hector Santiago 12-16-2010 06:14 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

New PR on the Squat Clean (from the Blocks) 198 LB or 90 KG, Done at Carolina Crossfit.

SANTI

Hector Santiago 01-10-2011 05:20 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

100 Burpees for time, 6:11, done at the house. stopped about 6 times didn't rest more than 10 seconds the times that I stopped.

Hector Santiago 01-13-2011 07:23 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

Today at Carolina Crossfit, Full Snatch PR of 115 LB (Flexibility is Improving; I have to remember to push my knees out).

PR for Power Snatch is 140 :)

Full Squat Clean tied PR at 198 LB

SANTI

Hector Santiago 01-30-2011 12:31 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
“Culbreth”

For time:
1 Double under
1 Thruster @ 65lbs/45lbs
2 Double unders
2 Thrusters @ 65lbs/45lbs
Continue adding 1 double under and 1 thruster every round until you reach 20 of each movement.
At the end of round 5 do 5 burpees.
At the end of round 10 do 10 burpees.
At the end of round 15 do 15 burpees.
At the end of round 20 do 20 burpees.

AS RX'D

34:35

Hector Santiago 02-01-2011 05:58 PM

New PR Going Over head
 
31/M/145/5'10

New PR Going Over head,

OLD PR Was 195 LB X 1
Today From Behind the neck 90 Kilos x 3 = 198 pounds
93 Kilos x 1 (PR) = 204 Pounds
95 Kilos x 1 (PR) = 209 pounds
97 Kilos x 1 (PR) = 213.4 Pounds

GETTING STRONGER! FINALLY IN THE 200 POUND CLUB GOING OVER HEAD! YAY! DONE AT CAROLINA CROSSFIT WITH THE HELP OF PAUL BECKWITH. :)

SANTI

Hector Santiago 02-03-2011 07:32 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

new 500 Meter row PR 1:33 done at Carolina Crossfit.

SANTI

Hector Santiago 02-06-2011 03:54 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

150 Wallball shots, (20 pound ball to 10 Foot target)

7:58 (PR) Done right at the side of my Garage. This month also I will be competing in the The Triad Barbell Open (USAW #13-11-01) will be held on February 26, 2011 at Crossfit Downtown Winston in Winston Salem, NC, Hopefully I'll Snatch 62 Kilos and Clean and Jerk 90 Kilos, That will be my goal.

SANTI

Hector Santiago 02-14-2011 04:04 PM

Finally Body weight Over head Squat
 
31/M/145/5'10

Right after a WOD of 3 rounds of 400 meters and 50 Squats, 8:26 then went for OHS and Finally PR on OHS 145 pounds, attempted with 155 pounds but I couldn't get out of the hole.

SANTI

Hector Santiago 02-17-2011 05:24 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

ANNIE,

AS RX'D

4:29 (PR)

SANTI

Also yesterday Split Jerk 92 Kilos from the front.

Hector Santiago 02-20-2011 05:15 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/145/5'10

New Squat Clean PR of 205 LB x 1

http://www.youtube.com/watch?v=9Zxep3Njrrw (WFS) I got so happy to get it that I even try to jerk it, HAHA!

SANTI

Hector Santiago 03-06-2011 09:31 AM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/144/5'10

New PR on Back Squat 285 x 1

also last week I had my Very first Olympic lifting competition in which I put the Highest total on my weight class with a total of 138 Kilos, here is my last lift of 91 Kilos.

http://www.youtube.com/watch?v=bz5xU-Hflgc (WFS)

SANTI

Matt Payne 03-06-2011 01:39 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Quote:

Originally Posted by Hector Santiago (Post 911131)
31/M/144/5'10

New PR on Back Squat 285 x 1

also last week I had my Very first Olympic lifting competition in which I put the Highest total on my weight class with a total of 138 Kilos, here is my last lift of 91 Kilos.

http://www.youtube.com/watch?v=bz5xU-Hflgc (WFS)

SANTI

Great work! :notworth:

Hector Santiago 03-06-2011 06:29 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Quote:

Originally Posted by Matt Payne (Post 911194)
Great work! :notworth:

:thanx::)

Hector Santiago 03-07-2011 05:24 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/144/5'10

Weighted Pull ups

126 LB x 1

35 LB x 5

70 x 5

80 x 5

80 x 5

105 x 3

Done at carolina Crossfit.

Also New PR today on Snatch Balance 121LB x 1

SANTI

Hector Santiago 03-09-2011 06:50 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/144/5'10

Front Squat

235 x 1 (PR) Done at Carolina Crossfit.

SANTI

Hector Santiago 03-10-2011 05:57 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
31/M/144/5'10

Death By pull ups

19 Completed rounds + 15 Pull ups.

SANTI

Jesse Short 03-18-2011 06:02 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
Santi good job!

PS - Santi is a real American hero!

Vicki Weinman 03-23-2011 09:00 PM

Re: Proven year of work doing the Main Site WODs, more to come
 
I have been eating Paleo for 4 months, and Crossfit 3x/week for 2 months now. I'm not losing ANY weight... In fact, I've Gained a couple of pounds. I'm 51, female, so have been doing modified WODs, although the reps are all RX. Please advise. I am 5'6, and 160#. I gained 40 #, 2 years ago, after a total hysterectomy. Can't get back to my normal weight no matter what I try. LOVE Crossfit, am feeling stronger!


All times are GMT -7. The time now is 05:29 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.