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

Michael Plank 02-28-2011 05:26 AM

Mike's Workout Log
 
I've been easing into my second try at CrossFit over the last 4 weeks. Unfortunately this week, the week to start only scaling as needed, I'm away from my garage gym. But thanks to all the bodyweight resources posted here, I'm going at it anyway.

Currently I am put together like this:
Weight 196 lbs.
Body Fat - 16.68%
Resting Heart Rate - 54 bpm

Today was:

"Invisible Fran"
21-15-9 of:
Burpees
Push-ups
for time

Time was 7:20

Michael Plank 03-01-2011 05:58 AM

Re: Mike's Workout Log
 
Tabata tuck jumps
1 min. rest
Tabata sit-ups

10/9

Michael Plank 03-02-2011 07:48 AM

Re: Mike's Workout Log
 
10 rounds for time of:

30 second handstand (scaled to 15 sec)
10 squats

9:50. This was a rough morning.

Michael Plank 03-03-2011 03:06 PM

Re: Mike's Workout Log
 
Back home with access again to my garage gym.

Active rest day:

10 assisted dips
10 minutes skills development (squat snatch, kipping pull-ups)
10 minutes yoga

Michael Plank 03-04-2011 02:24 PM

Re: Mike's Workout Log
 
Main page WOD.

Five rounds for time of:
135 lb. back squat, 20 reps (scaled to 75 lbs.)
Handstand walk, 20 yards (scaled to 12 yards)

15:10

Michael Plank 03-05-2011 11:24 AM

Re: Mike's Workout Log
 
Boxing Workout.

12 rounds of 3 min. work followed by 1 min. rest

Round 1: jumping rope
Round 2: shadow boxing
Rounds 3-11: heavy bag work
Round 12: bare-knuckle heavy bag work/body hardening

10 dips (negatives)

Michael Plank 03-06-2011 07:56 PM

Re: Mike's Workout Log
 
Rest Day.

Michael Plank 03-07-2011 02:45 PM

Re: Mike's Workout Log
 
After 2.5 hours of shoveling the 15" of wet, heavy snow off my driveway and sidewalks, I decided that my back wasn't quite tired enough and so I should obviously do the following:

Main site WOD.

4 Rounds for time of:
7 muscle-ups (subbed 21 strict/jumping pullups + 21 assisted dips)
225 lb. deadlift, 15 reps (scaled to 155 lbs.)
Walking lunge, 30 steps

My time was a stellar 32:23.

Michael Plank 03-08-2011 02:10 PM

Re: Mike's Workout Log
 
So today's WOD was a sprint workout, but since all roads, trails, and sidewalks near my house are covered with a) 12"+ of snow, b) 1" of ice, or c) 1-4" of slush, i decided sprinting might not work very well. So instead I did:

Tabata box jumps, 24" box
1 min. rest
Tabata heavy bag, score is number of punches/round

Score: 10/58

Michael Plank 03-09-2011 02:20 PM

Re: Mike's Workout Log
 
Mainsite WOD.

Hang power snatch
3-3-3-3-3

65-75-95-95-95

Michael Plank 03-10-2011 02:57 PM

Re: Mike's Workout Log
 
Active rest day.

10 dips (negatives)
10 min. skills practice (hand-stands, double-unders, kipping pull-ups)
10 min. yoga

I'm finally getting the hang of kipping pull-ups! I got 2 sets of 4 in a row without losing my rhythm!

Michael Plank 03-11-2011 09:30 AM

Re: Mike's Workout Log
 
Back-to-back WODs... for some reason.

Main site WOD.

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.

Use as many sets each minute as needed.

9 minutes + 8


Old main site WOD.

Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

60 lbs.

Michael Plank 03-12-2011 07:22 PM

Re: Mike's Workout Log
 
Boxing Workout.

12 rounds of 3 min. work followed by 1 min. rest

Round 1: jumping rope
Round 2: shadow boxing
Rounds 3-11: heavy bag work
Round 12: bare-knuckle heavy bag work/body hardening

10 dips (strict, then assisted)

Michael Plank 03-14-2011 09:40 AM

Re: Mike's Workout Log
 
I'm experimenting this week with periodization. I thought I'd try a 7-week mesocycle. I've been crossfitting for 6 weeks, so this week I thought I'd lower the intensity and then go back to crossfit at a higher intensity next week and start another 7-week cycle. We'll see how it goes. For this week I'll be working on some of my weaknesses: pull-ups, dips (super weak), and double-unders. I'm doing the Armstrong pull-up program, and applying the same pull-up sets to dips, then doing Tabata double-unders for days 1-5. Day 6 will be a 4-round boxing workout similar to what I've been doing. Stretching will still be on day 4.

Day 1:
Morning push-ups: 20-25-20
Pull-ups (5 max effort sets w/90 sec. rest): 8-2-3-2-2
Dips (5 max effort sets w/90 sec. rest): 2-1-1-f-f
Tabata double-unders: 4

Michael Plank 03-15-2011 01:22 PM

Re: Mike's Workout Log
 
Day 2:
Morning pushups: 30-25-20

Afternoon: Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set. Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set.
Pull-ups: 1-2-3-4-2-1
Dips: 1-2-1-f
Tabata double-unders: 1 (max 10)

Michael Plank 03-16-2011 12:47 PM

Re: Mike's Workout Log
 
Day 3:
Morning pushups: 35-35-30

Afternoon: Do three training sets with a normal grip. Rest 60 seconds between each set. Slide your hands together and palms toward you so your little fingers are 0-4 inches apart and complete three more training sets resting 60 seconds between each set. Finally do three training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set.
Pull-ups: 2-2-2 2-2-2 2-2-2

For dips, do 3 training sets with normal position; 3 training sets of rotating side-to-side pushups (triple what your dip training set is); 3 training sets of diamond pushups (triple your dip training set)
Dips: 1-1-1 3-3-3 3-3-3
Tabata double-unders: 4 (max 10)

Michael Plank 03-17-2011 02:23 PM

Re: Mike's Workout Log
 
Day 4:
Morning pushups: 40-35-30

Afternoon: Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. If you can do more than nine training sets, increase by one repetition next week.
Pullups: training sets of 2: 33 + 1 rep
Dips: training sets of 1: 15
Tabata double-unders: 1 (max 10)
10 min. yoga

Michael Plank 03-18-2011 01:52 PM

Re: Mike's Workout Log
 
Day 5:
Morning pushups: 35-25-40
Afternoon: repeat the hardest day of the week (pyramid day for both)
Pull-ups: 1-2-3-4-2-1
Dips: 1-2-1-f
Tabata double-unders: 3 (max 11)

Michael Plank 03-19-2011 10:38 AM

Re: Mike's Workout Log
 
Boxing workout.

4 rounds of 3 min. work followed by 1 min. rest.
Rounds 1-3: Heavy Bag
Round 4: Jump Rope

Michael Plank 03-21-2011 10:07 AM

Re: Mike's Workout Log
 
Well, not sure whether my active rest week helped my over-all fitness or not. I'm going to keep doing the Armstrong pull-up progression for dips though as a part of my daily warm-up. Last week my max dip set was a dismal 2 reps, today it was 5! I did the first games workout today, as I wasn't doing WODs last week.

Dips: 5-3-2-2-2

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (Men-75 lbs.)

2 rounds + 13 double-unders

Michael Plank 03-22-2011 01:31 PM

Re: Mike's Workout Log
 
Dips: 1-2-2-f

Main site WOD.
For time:
70 Burpees
60 Sit-ups (military style)
50 Kettlebell swings, 1.5 poods (no kettlebells, subbed Russian-style swings w/45 lb. plate)
40 Pull-ups
30 Handstand push-ups (partials)

24:13

Michael Plank 03-23-2011 02:40 PM

Re: Mike's Workout Log
 
Dips: 2-2-2
Diamonds: 6-6-6
RSS: 6-6-6

Main site WOD.
For time:
Run 1 mile
100 sit-ups (military)
100 back extensions
Run 1 mile

Well I got confused on two similarly named streets, so instead of running the 1.0 mile route I mapped out, I ran a .85 mile route. Oops. Time was:

27:59

Michael Plank 03-24-2011 01:00 PM

Re: Mike's Workout Log
 
Dips: 2-2-2-2-2-1

Active Rest Day.
10 min. skills practice (Olympic lifts, kipping pull-ups, handstands)
10 min. yoga

Michael Plank 03-25-2011 11:44 AM

Re: Mike's Workout Log
 
Dips: 1-2-3-4-2-f

Main site WOD.
21-15-9 reps of :
-225 lb. deadlift (scaled to 135 lbs.)
-135 lb. overhead squat (scaled to 45 lbs.)

Overhead squats are a killer for me, even with just the bar.
Time was: 12:19

Michael Plank 03-26-2011 01:33 PM

Re: Mike's Workout Log
 
Boxing Workout.

12 rounds of 3 min. work followed by 1 min. rest

Round 1: jumping rope
Round 2: shadow boxing
Rounds 3-11: heavy bag work
Round 12: bare-knuckle heavy bag work/body hardening

10 dips (strict, then assisted)

Michael Plank 03-26-2011 06:57 PM

Re: Mike's Workout Log
 
Took measurements this morning:

Weight 188 lbs. (lost 8 lbs.)
Body Fat - 13.32% (lost 3.36 percentage points)
Resting Heart Rate - 52 bpm (down 2 bpm)

Michael Plank 03-27-2011 07:28 PM

Re: Mike's Workout Log
 
Rest day.

Michael Plank 03-28-2011 10:24 AM

Re: Mike's Workout Log
 
Main site WOD.

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

I subbed bar dips (1 for 1, which I know is not equivalent). Time was 36:25

Michael Plank 03-29-2011 01:25 PM

Re: Mike's Workout Log
 
Main site WOD.

Thruster 3-3-3-3-3-3-3

45-65-75-95-115-115-115

Michael Plank 03-30-2011 01:07 PM

Re: Mike's Workout Log
 
Second Games WOD.

AMRAP in 15 min. of:
155 pound Deadlift, 9 reps
12 Push-ups (hand-release)
15 Box jumps, 24" box

6 rounds + 4 DL

Michael Plank 03-31-2011 01:57 PM

Re: Mike's Workout Log
 
Active Rest Day.

10 min. skills development (Olympic Lifts, handstand walks, L sits)
10 min. yoga

Michael Plank 04-01-2011 02:07 PM

Re: Mike's Workout Log
 
Main site WOD.

30 muscle-ups for time

Subbed:
120 pull-ups
120 dips

48:36

Michael Plank 04-02-2011 09:58 AM

Re: Mike's Workout Log
 
Main site WOD.

Five rounds for time of:
Run 400 meters
5 Back squats

I don't have squat stands yet so I had to clean, press, and lower the weight for the back squats. I hope to get stands in the next month or so though so I can finally hit the back squats like I should.

18:15 at 115 lbs.

Michael Plank 04-03-2011 04:29 PM

Re: Mike's Workout Log
 
Rest Day.

Michael Plank 04-04-2011 10:36 AM

Re: Mike's Workout Log
 
Main site WOD.

"Diane"
21-15-9 of:
225 lb. deadlift (205 lbs.)
Handstand push-ups

Well, I forgot to press start on my stopwatch, so I don't have an exact time. It was somewhere around 18 minutes though.

Michael Plank 04-05-2011 04:17 PM

Re: Mike's Workout Log
 
Active rest day.

10 min. skill practice
10 min. yoga

Michael Plank 04-06-2011 12:54 PM

Re: Mike's Workout Log
 
Away on business today and tomorrow.

100 burpees for time:

10:41

Michael Plank 04-07-2011 11:48 AM

Re: Mike's Workout Log
 
"Angie"

Complete in order:
100 pullups
100 pushups
100 situps
100 squats

26:14

10 min. yoga

Michael Plank 04-09-2011 05:02 PM

Re: Mike's Workout Log
 
Forgot to post yesterday:

Squat clean and jerk
45-65-75-95-115-125-135

Today, for time:
100 jumping jacks
75 squats
50 push-ups (hand release)
25 burpees

9:27

Michael Plank 04-10-2011 07:06 PM

Re: Mike's Workout Log
 
Rest day.


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