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-   -   Mitchell's second workout journal (pls comment!) (https://board.crossfit.com/showthread.php?t=20670)

Mitchell Brown 09-09-2007 12:45 AM

Mitchell's second workout journal (pls comment!)
 
3 September 2007.

3 rounds of:
5 x pushups
10 x situps
15 x squats
in 19:42 minutes

4 September 2007.

Weighted Pullups (PB 32.5kg):
20kg, 22.5kg, 25kg, 27.5kg, 30kg, 32.5kg F

Bench Press (PB 95kg)
60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg F

7 September 2007.

Fran:
21 - 15 - 9 of
30kg Thrusters
Pullups
in 9:23 minutes

8 September, 2007.

Crossfit Total:

Squat (PB 140kg):
20kg x 5, 55kg x 3, 70kg x 2, 85kg, 105kg, 110kg
120kg, 130kg, 145kg (PB!)

Mil. Press (PB 70kg):
20kg x 5, 30kg x 3, 35kg x 2, 40kg, 50kg, 60kg
65kg F, 55kg, 60kg

Deadlift (PB 150kg)
60kg x 5, 70kg x 2, 90kg, 105kg, 115kg
130kg, 140kg, 145kg F

TOTAL: 145kg + 60kg+ 140kg = 345kg (PB 350kg)

9 September 2007.

3 rounds of
400m
40 situps
20 pushups
untimed

Mitchell Brown 09-10-2007 11:30 PM

Re: Mitchell's second workout journal (pls comment!)
 
11 September 2007.

Warm up: 15 pullups, 10 v-ups, 10 dips, 15 sec sampson stretch, 10 squats with light bar, 10 back extensions

4km row.
500m average 2.01.6 min
4km in 16.12.5 min

Mitchell Brown 09-21-2007 06:07 PM

Re: Mitchell's second workout journal (pls comment!)
 
16 September 2007.

23 rounds of
5 pushups
10 situps
15 squats
in 20.00 minutes

18 September 2007.

Shoulder Press (1reps): 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg (F)
Push Press: 50kg x 3, 55kg x 3, 60kg x 3, 62.5kg x 3, 65kg x 3
Push Jerk: 50kg x 5, 52.5kg x 5, 55kg x 5, 57kg x 5, 60kg x 2

22 September 2007.

50 box jumps
50 sit ups
50 x 10kg thrusters
50 pushups
25 burpees
10 squats
in 11.30 minutes

This really smashed me. Headache time!

Mitchell Brown 09-25-2007 06:25 PM

Re: Mitchell's second workout journal (pls comment!)
 
25 September 2007.

Scaled workout of 25.9.07 WOD.

Five rounds for time of:
20kg Sumo deadlift high-pull, 15 reps
20kg pound Thruster, 15 reps
in 7.05.6 minutes.

Mitchell Brown 10-01-2007 03:42 PM

Re: Mitchell's second workout journal (pls comment!)
 
28 September 2007.

900 m swim. Rests after every few laps. 450 free, 450 breast.

Mitchell Brown 10-18-2007 08:56 PM

Re: Mitchell's second workout journal (pls comment!)
 
19 October 2007

Half arse warm up.

10.80 km run in 1.12.22.4 hrs.

Aushion Chatman 10-18-2007 09:07 PM

Re: Mitchell's second workout journal (pls comment!)
 
Mitchell, what kind of feedback are you looking for?

Right now I can say WOW 10k, I've never run that far and still don't understand how some of you can push through that.

My other comment is, Where's the jump roping?!! Is it in your warm-up?

Mitchell Brown 10-22-2007 04:08 AM

Re: Mitchell's second workout journal (pls comment!)
 
22 October 2007

CFWU 3 x 10 pushups and dips, 3 x 15 everything else. 3 x 15 sec sampson stretch

Squat (PB is 5 x 110 or 4 x 120)
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg
3 x 120kg

so close!

Hey Aush, thanks for your post. I guess the kind of feedback I'm looking for is to critique anything I've done and suggest a way to do it better. I know that's difficult by looking at a log, but hey, Crossfitters seem to always be right :)

Mitchell Brown 10-27-2007 03:55 AM

Re: Mitchell's second workout journal (pls comment!)
 
24 October 2007

CFWU x 3

5 rounds of 60kg bench press/pullups
16/16
15/16
13/13
6/10
8/10

27 October 2007

CFWU x 3

10 x 1 rep Clean (70kg PB)
60kg, 65kg, 70kg, 75kg, 77.5kg, 77.5kg, 77.5kg, 77.5kg, 80kg, 80kg (PB)

Leveled off as I was told I was sacrificing form. Not a real PB as have not really done Clean's without Jerks before.

John A. Martinez 10-27-2007 04:33 AM

Re: Mitchell's second workout journal (pls comment!)
 
Hey Mike,

Looks good. I am gald to see that you have a good mix of things that you do. Keep up the good work, and by the by I could not run a 10 k.

john

Mitchell Brown 10-29-2007 12:55 PM

Re: Mitchell's second workout journal (pls comment!)
 
29 October 2007

CFWU x 3

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

11 minutes.

Mitchell Brown 10-30-2007 04:37 AM

Re: Mitchell's second workout journal (pls comment!)
 
30 October 2007

Gymnastics 1hr 45 mins.

Mitchell Brown 10-31-2007 02:58 PM

Re: Mitchell's second workout journal (pls comment!)
 
31 October 2007

CFWU x 3

Front Squat
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 5

Really focused on below parallel, and was really happy with my form.

Mitchell Brown 11-02-2007 04:03 AM

Re: Mitchell's second workout journal (pls comment!)
 
2 November 2007.

CFWU x 2 (Jalal did 3)

Chris:
15-12-9 reps of:
60kg Deadlift
Hooked ankle Handstand push-ups
in 5.54.9 mins

Jalal:
15-12-9 reps of:
60kg Deadlift
Hooked ankle Handstand push-ups
in 4.36.0 mins

Mitchell:
15-12-9 reps of:
100kg Deadlift
Hooked ankle Handstand push-ups
in 3.06.1 mins

My previous PB is a bit different:
[I]Diane
21 100kg deadlift
15 80kg deadlift
9 80 kg deadlift

11 HSPU
10 40kg overhead press
15 30kg overhead press
9 30kg overhead press in 6 minutes 15 (25 Jan 07)[/I]

Mitchell Brown 11-03-2007 11:41 PM

Re: Mitchell's second workout journal (pls comment!)
 
3 November 2007

OK so my form must have been pretty bad yesterday because I am so sore from the deadlifts the other day. Maybe drop to 80kg and work on form next time.

CFWU x 3.

Mitchell Brown 11-06-2007 05:12 AM

Re: Mitchell's second workout journal (pls comment!)
 
6 November 2007

Was sore from deadlifts until now.

CFWU x 1

Run to Nick's house. Approx 3km with either 20 pushups or 40 situps at each corner, totalling 140 pushups and 280 situps. Untimed.

I felt awesome running through a river.

Mitchell Brown 11-09-2007 01:37 AM

Re: Mitchell's second workout journal (pls comment!)
 
8 November 2007.

CFWU: 3 x 15 everything. V-ups instead of situps, 20kg squats.

Backsquat 7 sets of 1.

Jalal
60kg, 60kg, 60kg, 60kg, 60kg, 40kg, 50kg

Mitchell
100kg, 110kg, 120kg, 100kg, 110kg, 120kg, 110kg.

This is a lot less than what I've previously done, but this is due to the fact that now I am squatting below parallel.

Mitchell Brown 11-09-2007 04:15 AM

Re: Mitchell's second workout journal (pls comment!)
 
9 November 2007.

No warmup.

Cindy: As many rounds as possible in 20 minutes.
5 Pull ups
10 Push ups
15 Squats

Mitchell: 11 rounds in 14 minutes. Ring pullups. Pushups let me down. Got headache.

Nick: 10 rounds in 16.5 minutes. Jumping bar pullups. Last round push ups were wall push aways.

Mitchell Brown 11-11-2007 05:19 AM

Re: Mitchell's second workout journal (pls comment!)
 
10 November 2007.

CFWU: Pullups were only 12, 7 and 6 (12 was widearm), 3 x 15 for everything else. Sampson stretch at 20 seconds.

1000m row
43 tuck jumps
5.03.4 minutes

I just bailed when I got tired, I was going to try to do 100 tucks, then 500 and 50, then 250 and 25. I think I pulled a heart string. Or maybe this zone diet isn't workign so good for me, particularly since I am not eating the required (24) blocks.

Mitchell Brown 11-15-2007 05:07 AM

Re: Mitchell's second workout journal (pls comment!)
 
15 November 2007.

Have eaten pepsi, half a tea cake, 3 steaks and a whole lot of Tim Tams before this workout.

No CFWU

Workout modified 12Nov07 ([I]Pack[/I] level of brandxmartialarts.com)

Complete as many rounds as you can in fifteen minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

7 rounds + 3 HSPU and 3 L Pull-ups

Mitchell Brown 11-15-2007 05:43 AM

Re: Mitchell's second workout journal (pls comment!)
 
Addition to previous post:

Edit: After 2 rounds HSPU's were supported (V shaped HSPU off my rocky wall)
L pullups were done in singles, with horrid form, on gym rings.
Walking lunges were really easy

Mitchell Brown 11-15-2007 07:55 PM

Re: Mitchell's second workout journal (pls comment!)
 
29 November 2007.

BF: 6 egg omelette with 1 cup milk, 2 cups capsicum. 4 kiwi fruit.

Run from Epping Avenue, Eastwood to home. 29 minutes for approx 5 km.

Mitchell Brown 11-16-2007 03:35 AM

Re: Mitchell's second workout journal (pls comment!)
 
Previous post should have read 16 November 2007.

Second workout!

16 November 2007.

[B]Fran[/B]
21-15-19
42.5kg Thruster
Pullups

Time: 7.53.4 minutes (PB!)

Previous PB was 9.32.0 minutes [I]with a 30kg Thruster![/I]

Mitchell Brown 12-15-2007 04:48 PM

Re: Mitchell's second workout journal (pls comment!)
 
15 December 2007

CFWU: 3 x 10 dips, leg ups on werder, 3 x 15 supermans, squats. No sampson stretches because of ankle injury

Weighted pullups 7 x 1 rep. Previous PB 32.5kg

45lbs, 55lbs, 65lbs, 75lbs (PB), 85lbs (F), 70lbs, 75lbs.

75lbs = 34kg. This is quite a big PB and i hit it twice!

Anyway I have been to the gym twice since i got to Canada, and both times were Crossfit. I'll start recording now, especially since i am smashing PBs over here, must be the mountain air. Oh, snowboarded 6 days as well.

Mitchell Brown 12-16-2007 04:37 PM

Re: Mitchell's second workout journal (pls comment!)
 
16 December 2007

In Canada so in pounds

Military Press x 1: (last time 148)
115-125-135-145-155

Push Press x 3: (last time 143)
135-135-135-145-155

Push Jerk x 5:(last time 132)
135-145-135-135 (3 reps then fail) - 125

I was pretty happy with this, it beats the last time I did it on 16 September 2007. The Mil Press turned out to be a PB and I wasn't really pushing it, and I've never push pressed anywhere near that amount though. Fatigued with the push jerk, and was concerned about my ankle.

Mitchell Brown 12-17-2007 03:32 PM

Re: Mitchell's second workout journal (pls comment!)
 
17 December 2007

CFWU: as rx'd, 3x 10.

Couldn't do anything else because of my ankle, the bastards. Booked phsyio.

Mitchell Brown 12-20-2007 06:41 PM

Re: Mitchell's second workout journal (pls comment!)
 
18 December 2007

Rest day. Saw physio

19 December 2007

4 hours of snowboarding

20 December 2007

CFWU: 3 x 10 dips, werder situps, 3 x 15 sampson stretch, supermans, squats

Badger
3 rounds for time of
30 x 95 pounds clean
30 pullups
800m row
in 41 minutes

last 12 pullups were jumping. Had 5 minute break after first round with the intention of giving up. Then I sucked it up and kept going

Mitchell Brown 02-14-2008 04:22 PM

Re: Mitchell's second workout journal (pls comment!)
 
13 February 2008

CFWU x 3

Run to Nick's house via trail and back via hill. 23 min 47 to get there via trail.

14 February 2008

CFWU x 3

Began Fran. Gave up/ Wrist pain

3 min 48 for
21 x 40kg Thrusters
21 Pullups
6 x 40kg Thrusters

Mitchell Brown 02-16-2008 08:20 PM

Re: Mitchell's second workout journal (pls comment!)
 
15 February 2008.

Rest day

16 February 2008.

1km swim, all freestyle, mostly tumbleturns.

17 February 2008.

CFWU x 3: except squats only x 1.

75 x 25kg Snatch in 6 min 20 seconds
(Randy hero workout, scaled 35kg to 25kg)

Mitchell Brown 02-19-2008 04:31 PM

Re: Mitchell's second workout journal (pls comment!)
 
19 February 2008.

CFWU x 3: No sit ups.

WOD Annie modified

50 - 40 - 30 - 20 - 10
Tuck jumps
Sit ups

5 min 53

Smashed it!

Mitchell Brown 02-20-2008 03:17 PM

Re: Mitchell's second workout journal (pls comment!)
 
20 February 2008

CFWU x 3

Front squat
80, 90, 100, 105, 110, 110, 112.5, 112.5(F), 102.5 kg

Mitchell Brown 02-22-2008 06:52 AM

Re: Mitchell's second workout journal (pls comment!)
 
22 February 2008.

CFWU: 1000km row in 3.54.9 with 1.57.2 splits and 35s/m. 3 x squats, back extensions, situps, sampson stretch.

Lynne (scaled weight to 60kg. BW 87.5kg)

Bench (PB 58)
14, 14, 8, 7, 7 = 50

Pullups (PB 65)
14, 15, 12, 9, 9 = 59

Looks like the season snowboarding is hurting me. Can't wait to PB on this.

Mitchell Brown 02-23-2008 01:20 AM

Re: Mitchell's second workout journal (pls comment!)
 
23 February 2008.

CFWU x 3

Hang power cleans x 3

50, 60, 60, 60, 62.5, 65, 67.6kg.

Mitchell Brown 03-26-2008 01:26 AM

Re: Mitchell's second workout journal (pls comment!)
 
Did a couple of CF workouts since then, but lost the notes.

26 March 2008.

Ran 12km through bush, up heartbreak hill, back along roads. Took about an hour.

Mitchell Brown 04-06-2008 06:36 AM

Re: Mitchell's second workout journal (pls comment!)
 
30 March 2008.

500m swim.

5 April 2008.

No warm up.

Modified Barbara.

3 x 20 Pull ups, 30 pushups, 40 sit ups, 50 squats.

Round 1: 2.47 (pull ups on gym rings)
Round 2: 4.39 (pull ups on gym rings)
Round 3: 6.12 (pull ups on bar)

Mitchell Brown 04-10-2008 06:37 AM

Re: Mitchell's second workout journal (pls comment!)
 
10 April 2008

CFWU x 3

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

9 minutes plus 4 pullups

(PB 11 minutes)

Mitchell Brown 04-10-2008 09:47 PM

Re: Mitchell's second workout journal (pls comment!)
 
11 April 2008

CFWU x 3

Deadlift x 1 (PB 150kg)
100, 120, 130, 140, 150 (F), 140, 145 (F) kgs

Mitchell Brown 04-14-2008 03:57 AM

Re: Mitchell's second workout journal (pls comment!)
 
last workout I also rowed 1.40.1 for 500m (PB 139.3)

14 April 2008

CFWU x 3. 1km row in 3.54.1 (trying to row at 2min/500)

Cleans x 1
60, 70, 80, 82.5, 85, 87.5(F), 80kg.

Mitchell Brown 04-15-2008 04:38 AM

Re: Mitchell's second workout journal (pls comment!)
 
15 April 2008

CFWU x 3

11km run in 72 minutes.

Mitchell Brown 04-21-2008 01:53 AM

Re: Mitchell's second workout journal (pls comment!)
 
18 April 2008.

CFWU x 3
1km row in 3.58.1 (trying for 2 minute 500s)

500m row
10 x 40kg overhead squat

Twinge in knee, ceased workout.


21 April 2008

CFWU x 3
1km row in 3.48.4 (trying for 1.55 minute 500s)

Military Press x 3
40, 45, 50, 52.5, 55, 57.5, 60kg


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