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-   -   Ken M's log (https://board.crossfit.com/showthread.php?t=11549)

Ken Mindoro 07-03-2007 12:36 PM

Time for some public accountability. I've been doing CF x 3 weeks now.

Today's workout
CFWU x 3, 15PU first set, 10PU after that
burgener WU

Back squat
45x10
135x5
185x3
225x3
230x2

OHS
45x5
95x3 (first time trying more than just the bar, core was VERY shaky)

Time for more pvc work.

PR:
15 sec L-sit (4 sec 3 wk ago)
15 strict dead-hang PU (started at 8 3 wk ago)

Ken Mindoro 07-05-2007 08:56 AM

7/4
CFWU x3 subbed supermans as I was at home
tried for max PU, PR 17 strict dead-hangs!

7/5
pressed for time and still nursing calluses from yest
CFWU x2
run on TM x 5 minutes
5 rounds
5 strict PU
7 Push Jerk 1st set 115#, following sets all 95#

Ken Mindoro 07-12-2007 08:34 AM

7/7
CFWU
worked double unders, can now do one every third jump pretty consistently
played tennis for 2 hours

7/9
Cindy, 8 rounds in 10 minutes
subbed towel PU on the crossover cable machine to work my grip. During round 8, I brained myself on the PU bar attached to the crossover cable machine. Saw stars but finished all 5 reps. Finished the round but then developed a serious bout of nausea/lightheadedness so I stopped just in case it was the head trauma.

7/10
CFWUx3
helping a friend get started on CF and spent time working form on a bunch of exercises. I tried 10-second squats with him to slow things down (he was using alot of arm momentum and not leg power). Squats were 10 sec down, 10 sec hold at the bottom, 10 sec up. Lots of fun and alot harder than it sounds, especially when you do them for reps.

7/11
CFWUx3
4 rounds:
10 PU
20 steps walking lunge with 20# medicine ball overhead

Ken Mindoro 07-12-2007 08:42 AM

Stats
31/M/176#/14%BF

All measurements via 7-site skinfold using Jackson-Pollock equation

timeline:
3/14/07
180# 21.3%BF

4/4
176# 19.3%BF

5/22
174.5# 15.6%BF

6/6
174.5# 14.5%BF

7/12
176# 14%BF

Ken Mindoro 07-16-2007 02:35 PM

7/14
CFWU/worked double unders

7/15
CFWUx3, PR 18 dead hang pull-ups!
Scaled Diane
15-12-9
deadlift 155#
standing shoulder press 30#
will go heavier next time on shoulder press

Ken Mindoro 07-17-2007 08:48 AM

7/16
did some skills work (getting someone else started on CF)

7/17
CFWUx3, only 1 set of 10 pull-ups
then max singles on dead hang pullups
20x1, 30x1, 40x1, 50x1, 60x1, 70x1, 80x1 no rest
85x1, 90x1, 95x1f, 95x1, 100x1f, 100x1f
the last 2 got my mouth to the bar, so close yet so far

Ken Mindoro 07-18-2007 03:16 PM

30kb swings for warmup

then 3 rounds of:
30 abmat situps
25 mb cleans
20 24" box jump
15 kb sdhp

ran out of time for 4th round

Ken Mindoro 07-31-2007 02:15 PM

Took a few days off so that I could:

7/21-22
Hiked Bryce Canyon and Zion National parks
13 miles spread out over 2 days.

7/24
WU: KB swing/abmat situp
FGB style: jump rope/box jump/row/sdhp

7/25
?I forgot what I did, should write down my workouts sooner next time. :-(

7/27
CFWU
DL 5x5/50# weighted pull-up

7/28-30
I'm sick and laying off anything intense. Doing some skill work, working the Lsit, OHS and HSPU. I found a new exercise to do in the house:
1 leg jump up the stairs, alternating legs each time I go up. (i.e. first time up the stairs use L leg only, then use R leg only the next time I climb the stairs)

Ken Mindoro 08-01-2007 08:04 AM

7/31
WU: abmat situp/ohs
2 rounds of:
150 jr (still suck at double unders)
25 KB FS
25 push press (cf class only had 10#db)
15 burpees

burpees was what actually really killed me, everything else was pretty easy, showed up to class late as usual, only did 2 rounds instead of 3

Ken Mindoro 08-02-2007 09:28 AM

8/1
CFWU

then did:
5 weighted PU (25#)
10 squats
10 pushups
I didn't count rounds but I did 30 minutes straight with very minimal rest. I had to switch to 10 body rows on the smith machine because since there was only 1 pullup bar in the whole gym, I didn' want to hog it for the full 30 minutes.

8/2
non-affiliate CF class at the gym
WU:
2 rounds
25 squat
10 burpees

3 rounds:
30 SDHP with 12kg kettlebell
30 power cleans 20# dumbbell
30 box jumps
200 jump rope
5 burpees (yea burpees! ugh!)

Ken Mindoro 08-05-2007 07:27 PM

8/4
light day for me...worked L sits, PVC bar work

8/5
WU:
Samson stretch/lumbar stretch
box jump
B2B Tabata squat x 4 rounds (19,19,16,13)

Workout
3 rounds:
25 lunge chop with 10#MB
15 KB swing 24kg
30 thruster 20#, 10#, 10# dumbells
15 abmat situp
10 burpees

went hard on the tabata squats, really killed me for the wod. everyone else did only about 8-10 squats/round

(Message edited by kendoro on August 05, 2007)

Ken Mindoro 08-08-2007 07:05 AM

8/7

CFWU

worked on C&J progressions
DL, Hang Clean, Front Squat, Push Press

Ken Mindoro 08-14-2007 09:04 PM

Got lazy last week and it shows

8/11
Hiked Sequoia 5 miles

8/12
stuck in a car driving back home

8/13
ran 60 minutes, didn't really track mileage

8/14
CFWU (-PU/situp/backext)
50-40-30-20-1
deadhang pullup
single under jump rope x2
back ext
situp

Derek Maffett 08-14-2007 09:43 PM

95x1 on the weighted chins, huh? Awesome. I have yet to get that kind of strength.

Ken Mindoro 08-16-2007 11:17 PM

Thanks, I can produce alot of power for a 1rm but my strength falls away pretty quickly.

Just wanted to add that my 8/14 wod was done in 53 minutes, all sets broken, pullups were all dead hangs, after the first 2 sets I moved to the gravitron and left it set at -30. I cycle through each round exactly the same because people were using all the stations I was trying to use.

8/16
done using barbells with fixed weights, all sets cleaned from the ground (no rack)
press 2-2-2-2-2 (30,50,70,100,120)
push press 3-3-3-3-3 (120, 120, 110, 110, 110)
push jerk 5-5-5-5-5 (all at 110 except last set done at 70; I failed the last clean and didn't want to risk dropping the weight)

cleans were ugly, press and push press were okay, need to work on landing for the push jerk

Derek Maffett 08-16-2007 11:22 PM

Yeah, my OAC's are like that. Strength vanishes moments after starting.

Ken Mindoro 08-19-2007 02:39 PM

8/17
worked pvc bar

8/19
squat/pushup ladder 10-10-20-25-30

Ken Mindoro 08-20-2007 07:03 PM

Re: Ken M's log
 
8/20
CFWUx3 (ohs with 45# bar)
then 5-5-3-3-3-3-3 FS

30, 40, 95, 135, 145, 155, 165, 170

first time doing FS, elbows up/out, chin up, didn't dump a single weight, will definitely go heavier next time. all the core work in the WU made me a little shaky, but not too bad

finished with 5 sets of 5 on dead hang pullups

Ken Mindoro 08-21-2007 11:36 PM

Re: Ken M's log
 
8/21
CFWUx1
weighted pullup 3-3-3-3-3-3-3-3
20-35-45-50-55-60-60-60

not much time, so only 30 seconds rest between sets, finished with a few one arm negatives, still barely able to slow things down, and then a few sets of pistols

Ken Mindoro 08-24-2007 04:02 PM

Re: Ken M's log
 
8/23
CFWUx3, did 15 deadhang pullups super slow
then I tried a WOD from a recent posted video

21-18-15-12-9-6-3
SDHP
Push Jerk
40# bar

First two sets broken, all the rest unbroken. Will try a heavier weight next time.

Ken Mindoro 08-25-2007 12:04 AM

Re: Ken M's log
 
8/24
light day today
brisk walk 2.5 miles, did some pvc bar work (mostly the snatch and related movements), also did some skills work: hspu, l-sit, static holds on the pullup bar, knees to elbows


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