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-   -   Recon Kris' Journal (https://board.crossfit.com/showthread.php?t=11744)

Kris Freeman 11-21-2006 08:44 AM

11/21/06 Tu

CFWUx1
25 Squats
5 Pull-ups
5 Dips
Total: 12 rounds
Felt strong!

Kris Freeman 11-22-2006 07:59 AM

11/22/06 Wed.

CFWUx1
DL 135#x15
Seated Muscle upx5
DL 135#x12
Seated Muscle upx4
DL 135#x9
Seated Muscle upx3
DL 135#x6
SMUPx3
DL 135#x3
SMUPx 3

Total: 12:59

Kris Freeman 11-23-2006 06:30 AM

11/23/06 Th.
Geeeeez am I sore!! Hammys, back, traps, lower back, BUTT!!!!!!!!!!!!!! My form on DL's yesterday was extremely better, feeling it in all the right places.
REST!!!!!!!!!

Kris Freeman 11-24-2006 12:03 PM

CFWUx1
KB Work
35#swingsx10
35#swing/upright rowsx10
35#anchored snatch2x5
35#1 arm snatch alt. swingsx10
53#swing releasesx10
53#snatch pullsx10
Long Cycle:
30# Slam Ballx10
53#1 arm swing/releasesx10
53#swing/rowsx10
53#2 arm clean/squat/press.

Worked with Brian, we were smoked!

Kris Freeman 11-25-2006 09:10 AM

CFWUx1
Modified WOD "Diane"
135#DL
plyo pushups
16kg KB Cleans
10,8,6,4,2

Time: 10:10

Kris Freeman 11-26-2006 02:55 PM

KB Work with my girlfriend. She was a little hesitant at first, but was drawn in at the prospect of lifting weights rather than cardio only.

Kris Freeman 11-28-2006 08:07 AM

Pull-up Ladder
1,2,3,4,5
1,2,3,4
1,2,3
1,2
1

Kris Freeman 11-30-2006 02:51 PM

11/29/06 Wed.
Off Day

11/30/06 Th.

CFWUx1

Box Pistols x 5 ea. side
KB Press 35# x 5
Pull-up x 5 DH
Snatch 35# x 10
HLR's x 5
3 Circuits 1 min rest between.
Elbow felt great today, 1 pood KB feels lighter.

Kris Freeman 12-01-2006 11:32 AM

12/1/06 Fr!

3 Rounds with 16KG KB
Lunges x 5 ea. side
Strict Pull-ups x 5
Plyo Pushups x 10
Snatches x 10
Janda Situps x 5

Felt ok, not as good as yesterday.

Kris Freeman 12-01-2006 03:54 PM

12/1/06
Evening
Pistols Left Leg 5x1
Right leg Partials 5x5

Kris Freeman 12-05-2006 12:07 PM

Rest Day Sa,Su,Mo.
Tuesday 12/5/06
ME
Assisted Pistols x 5 ea.
Weighted Pull-ups 25# x 3
KB Press 35# x 5 ea.
Swings 20, oa swings 10, snatches 10
Dragon Flags x 5

Kris Freeman 12-07-2006 07:23 AM

Wed. 12/6/06
MetCon.

For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
50 4-count Flutter Kicks
25 Back extensions
30 Slam ball shots, 20 pound ball
25 Burpees
50 Double unders

Time: 16:29
Smoked!

Kris Freeman 12-07-2006 11:06 AM

Th 12/7/06
Strength
Mod. CFWU- OH Squats 10, HF Stretch, Shoulder Circles, Cosack Stretch, feels good!
Weighted Pull-up Ladder 25# x 1,2,3,4!
BB Squat 115# x 2,4,6,8!

One Leg DL 20#'s x 5,5,5,5
Ring Pushups x 5,5,5,5

Abs: Stabilization

Weighted Pull-up PR 25#x1,2,3,4!

Kris Freeman 12-11-2006 08:54 AM

Fr. GPP work with Chris
Pull-up Ladder
1,2,3,4
1,2,3
1,2
1
3 Rounds
Pushups x10
Squats x20
Flutter Kicks x30

2 Rounds
Walking Lunges
Burpees x 15
Slam Ball x 15

Kris Freeman 12-11-2006 08:58 AM

Sa/Su. Rest

Mo. 12/11/06
Mod. CFWU x 1

5 Circuits
Box Pistols x5
Weighted Pulls 20x 3,3,4,5,5
Alt.Dead Clean&Press x 5
Snatches x10/10
Getup Situp x 5

Kris Freeman 12-12-2006 10:49 AM

Tu. 12/12/06
mod. CFWU x 1

swings x 10
oa swings x 10

2 Rounds w/ 1 pood of:
Snatches x 10
Cleans x10
H2H Swings x 30
Clean/Squat/Press x 5 ea.
OA Swings x 15
Windmills x 5 ea.
Dragon Twisting x 20

Felt ok, not spectacular.

Kris Freeman 12-13-2006 08:49 PM

Fun Day! Great idea!
Wed. 12/13/06

3x5 Seated Muscle-Ups
3x5 False Grip Pull-ups
5x3 Ring Dips
6-7x3 Diff. Campus Board Pull-ups
2x5 Ring Pushups
3x5 Bottoms up KB Clean
3x2 BU KB Press
Bosu Balance Work
5x3 KB One Leg Press
5x5 Clean&Jerk short cycle
Stretch
Fun Stuff!


Kris Freeman 12-14-2006 10:41 AM

GPP/Conditioning
Th. 12/14/06

HOC
Lap 1
Swings x10
Lap 2
Snatches x10
Lap 3
Swings x20
Lap 4
Snatches x20
Lap 5
Swings x30
Lap 6
Snatches x30

Time: 22:09
Good one!

Kris Freeman 12-15-2006 01:23 PM

Strength
Fr. 12/15/06

Weighted Pull-ups (20) 5x4,3,3,3,3
KB MP x 5x5

Box Pistols 5x3
24kg KB Swings 5x10

TGU 3x1 ea. side

Kris Freeman 12-16-2006 10:03 AM

Rest Day
Sa. 12/16/06

Kris Freeman 12-19-2006 11:47 AM

Mo/Tu.
Mod CFWU-x10
OH Squats
HF Stretch
Arm Circles
Cosack Stretches

Strength/Cond.
DL 135x5x5
SP 45x5x3
Weighted Pull-up 25x123,123,12,1
TGU 35x3x2

Tu 12/19/06
Met with Dave Randolph RKC

Did Swings, double swings, cleans, double cleans, snatches, front squats, mp's, windmills, TGU's, Pistols w/ 12kg

Kris Freeman 12-20-2006 10:01 AM

Wed. 12/20/06

Joint mobility wu
Pull-up Ladder BW 1,2,3,4,5/1,2,3,4/1,2,3/1,2,3
KB Press Ladder 35 1,2,3,4x3
KB Front Squat 35 5x5
Heavy Swings 53 5x10
TGU singles

Martin Schap 12-20-2006 11:11 AM

Kris
You do some good workouts. Can I make one comment/encouragement? I know you can DL more than you're doing. If you have a reason to not be going heavy then pardon me for speaking out of turn, but if not then I encourage you to try going heavier. Happy training.

Kris Freeman 12-22-2006 01:25 PM

Thanks. The reason I'm going light on DL is because I broke every bone in my leg and arm 6 months ago. I started going to the gym again in late Oct. I'm easing back in to DL and Squats. Ironically my form is better now, because it has to be. I do more unilateral leg movements like box pistols and 1 leg DL to equal the strength on my right leg.

Kris Freeman 12-22-2006 01:29 PM

Fr. ETK Day1 Wk1
Warmup-3 Rounds
Wall Squats x10
Halos x10
Elbow Circles x10

Swings x20
1 min. Jumping Jacks
Swings x20
1 min. Mountain Climbers
Swings x20
1 min. Burpees
Swings x20
1 min. Shuffle Splits
Time: 12 min.
Rounds: 1 + first couplet/20 Swings
all work done with 16kg
This was a wake up call about my level of conditioning!

Kris Freeman 12-24-2006 07:49 AM

Sa/Su. Rest Day! Looks like I'm starting ETK on X-Mas Day!

Kris Freeman 06-15-2007 05:41 PM

5/23/07
Pullup-1 min., 2 pull-up-2min., etc.
1,2,3,4,5,6,7,8,9,10= 55
Time: 10 min.

5/24/07
Nacy: 5 rounds of
400m Run (3 min. elyptical)
OHS 45#x15 Time: 24:30

5/25/07
4 Rounds of:
5 MU's (from seated)
35 Squats Time: 7:27

5/26/07
Rest

5/27/07
Rest

5/28/07
300 Workout:
25 Pull-up 25
25 DL 135#
50 Box Jumps
50 Floor Wipers
50 KB C&P 36# KB
25 Pull-up 15/10
Time: 29:50

5/29/07
DL 7x1 WU 135x2x3
185,185,185,205,205,205,205

5/30/07
Lynne: 5 Rounds max reps of
BW Bench Press: 135x11,8,5,5,4
Pull-ups: 15,12,8,6,8

5/31/07
Rest Day

6/1/07
As many rounds in 20 min.:
25# Weighted Pull-ups, 5 reps 5,5,5,5,5,5,5
Bodyweight OHS (45#/PVC)6,5,10,10,10,10,12

6/2/07
Tabata Int.
Push-up 20,20,15,12,12,10,10,10
Squat 20,20,18,16,15,15,12,10
Situp 18,18,15,15,12,12,10,10
Pull-up 12,10,8,6,5,5,5,5

6/3/07
Rest

6/4/07
Rest

6/5/07
3 Rounds of:
15 Ring Dips 10(5),7(8),5(10)
25 Walking Lunges
300m Run Time: 15:27

6/6/07
Rest Day

6/7/07
Rest Day

6/8/07
Cindy:
5 Pull-up
10 Pushup
15 Squats Total: 16 Rounds!

6/9/07
5 Rounds for time of:19:36
Row 400m
65 (45#) Thrusters x 30

6/10/07
Diane: 21,15,9 reps of
135# DL
HSPU's feet on 18" Box
Time: 8:51

6/11/07
Run 5k (Elyptical 20 min. hard)

6/12/07
BS 7x3 135,135,135,135,155,155,155

6/13/07
Rest Day

6/14/07
Elizabeth: 12:22
21,15,9 Reps of:
65# Hang Squat Clean- unbroken
Ring Dips- 15,6/7,4,4/5,4

6/15/07
As many rounds in 20 min. of:
15 ft Rope Climb,1 ascent
20 Air Squats
15 KB Swings
Total: 10 Rounds, nice rope burn! Ouch!

6/16/07 Climb

6/17/07 Climb



Kris Freeman 06-18-2007 08:26 PM

6/18/07
Rest Day: Need the recovery!

Kris Freeman 06-19-2007 04:23 PM

6/19/07
Wu-
Hip stretch
Samson Stretch
Shoulder Dislocates
OHS PVCx2x10

OHS 7x3: 45,45,55,55,55,55,55 (increase weight)

Kris Freeman 06-20-2007 09:23 AM

6/20/07

WU- Hip Stretch, samson stretch, shoulder rotations, Shoulder dis., OHS 2x10, Burgener WU.

95# x 21,15,9 reps of
Deadlifts 21,15
Hang Power Clean 11/10,10/5
FS 15/6,15
Push Press 21 PVC,5/5/5
Incomplete: 20:03

Kris Freeman 06-21-2007 03:00 PM

6/21/07

100 situps
20 tuck jumps
100 squats 50/50
20 pull-ups
7:19
1.5 mi "Elyptical Run"
Total: 25:41

Kris Freeman 06-22-2007 10:19 AM

6/22/07
Well earned:
Rest Day! Much needed.
Minor shoulder/high lat strain yesterday, probably from all the pushing and pulling.

Kris Freeman 06-23-2007 09:08 AM

6/23/07
21,15,9 Reps of:
Handstand Holds 21,15,9
Ring Dips 10,6,5/5,5,5/4,3,2
Push-ups 10,6,5/5,5,5/9
Time: 15:03

Kris Freeman 06-24-2007 04:36 PM

6/24/07

As many rounds in 20 min of:
10 box jumps
10 L-Pullups (knees 90 deg.)
15 Knees to elbows
Total: 5 rounds+ 10 box jumps/1 pull-up

Kris Freeman 06-26-2007 06:35 PM

6/25/07
Fran: 21,15,9 Reps of:
75# Thrusters 11/10,10/5,9
Kipping Pull-ups 15/6,10/5,5/4
Time: 10:05

6/26/07
Rest Day/Squat Therapy/stretching

Kris Freeman 06-27-2007 05:40 AM

6/27/07
Feeling recovered.
WU- Hip,Samson,calve,shoulder dis.,OHS,squat therapy.
ME Day: FS 7x1 rep.
95,115,125,135,155(too shallow),135,135
Form looked better, not sure if slight rounding of shoulders is avoidable while doing my front squat?

Kris Freeman 06-28-2007 09:18 AM

6/28/07
Good competitive workout!
CF WUx2
3K Row (damper @ 5)
Time: 13:17

Core:
Iso Holds 20# 30sec.x2
Cool down

Kris Freeman 06-29-2007 05:36 AM

6/29/07
Mod cfwu x 2
3 Rounds of:
45# Thrusters x 35
Pull-ups x 20
Time: 13:26
Intense! Ripped two calluses on left hand, why?

Kris Freeman 07-01-2007 10:19 AM

6/30/07
Rest Day!

6/1/07
"Murph" Ouch!

.5 mile run
100 pullups
200 pushups
300 squats
.5 mile run
Time: 57:00!

Kris Freeman 07-06-2007 12:41 PM

6/2/07

cfwu x 1
TB Power Clean
5,5,5,3,3,3
95,95,95,115,115,115

6/3/07

cfwu x 2
35,25,20,15,10
GHD Situps
50,40,30,20,10
Jump Ropes
3x1 min. Lat Board slides

6/4/07-6/5/07
Rest Days

6/5/07
cfwux1
21,15,9 reps of:
Pull-ups
Ring Dips
Pushups
45# sandbag squats
Time: 9:22


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