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-   -   Mike's Workout Log (https://board.crossfit.com/showthread.php?t=65380)

Michael Plank 06-23-2011 12:16 PM

Re: Mike's Workout Log
 
Active rest day.
15 min. skills practice (press, pose running, ring dips)
10 min. yoga

Michael Plank 06-24-2011 01:57 PM

Re: Mike's Workout Log
 
For time:
-Run 800m
-30 reps Clean and Jerk
-Run 800m

14:52 @ 100 lbs.

Michael Plank 06-25-2011 03:53 PM

Re: Mike's Workout Log
 
4 rounds for time of:
-Run 400m
-4 muscle-ups (scaled to rings at face level)
-8 slow cartwheels
-12 front squats @ 95 lbs.
-16 odd-object lifts: ground-to-overhead @ 45-50 lbs. (window AC unit @ 47 lbs.)
-20 burpees

42:34. I was so sweaty in the last round that I couldn't lift the AC unit without it slipping out of my hands, so I switched to lifting a 45lb. plate and did 24 reps instead of 16.

Michael Plank 06-27-2011 01:54 PM

Re: Mike's Workout Log
 
For time:
-Run 800m
-30 muscle-ups (scaled to bottom of rings @ nose height)
-Run 800m

14:42

Michael Plank 06-28-2011 12:33 PM

Re: Mike's Workout Log
 
For time:
-Run 800m
-Snatch 30 reps
-Run 800m

16:44 with a 65lb. squat snatch

Michael Plank 06-29-2011 01:57 PM

Re: Mike's Workout Log
 
AMRAP in 20 min. of:
-7 handstand pushups
-12 L-pullups

As Rx'd - 2 rounds: not as good as I hoped but not as bad as I feared

Michael Plank 06-30-2011 12:23 PM

Re: Mike's Workout Log
 
Active rest day.

15 min. skills practice (muscle-ups)
10 min. yoga

Michael Plank 07-01-2011 04:12 PM

Re: Mike's Workout Log
 
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

This was my very first WOD ever, and I did it over a year ago. I didn't finish and it still took me over 90 min. Today my score was 43:40 as Rx'd.

Michael Plank 07-02-2011 01:38 PM

Re: Mike's Workout Log
 
4 rounds for time of:
-Sprint 100m
-15 squats
-Sprint 100m
-10 chest-slapping pushups

8:46

Michael Plank 07-04-2011 08:24 AM

Re: Mike's Workout Log
 
I've been eating fairly clean since the end of January and have dropped 9 percentage points of body fat, all while making great fitness gains. Beginning today, I am going to be getting more serious about nutrition. I'm officially beginning the Zone diet and starting with 19 blocks. My body weight is 186 lbs. and body composition is 9% body fat. My lean body mass is about 170, I work a desk job, and do WODs 5 days a week, so I've set my protein intake at 0.8g/pound of lean mass. We'll see how it goes!


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