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-   -   Steve's Log (https://board.crossfit.com/showthread.php?t=25466)

Steve Austin 12-31-2007 11:56 AM

Steve's Log
 
Workout:

Helen

Time:

30 minutes

Notes:

Better than I thought for my FIRST Xfit WOD.
Had to wait for pullup bar during first set, broke down into 5, 5, 2
Pullups will be my weakness for these workouts - for now. 2nd set did 5, 2, 2, 2,1.
Used 25 lb. plate w/handles for kettleball.

Almost puked on the way home.

Lovin' it.

Steve Austin 01-05-2008 03:51 PM

1/05/08 Wod
 
Pull up - 8/7/6/6/6/6/5/6

Pushup - 16/12/7/5/5/7/5/3

Situp - 13/12/11/13/13/13/12/10

Squat - 14/12/11/11/10/-/-/-

Steve Austin 01-07-2008 04:35 PM

01/07/08 Wod
 
Warm up - 5 min elliptical

Warm up sets - 45x10, 65x7, 95x5

sets 1-10:115, 135, 155, 175, 175, 180, 180, 185, 185, 190

Not bad for first time out.... looking forward to seeing these numbers go up.

Steve Austin 01-08-2008 05:24 PM

1/08/08 Wod
 
This sounds wrong, but I did 9 Cindy's in 20 minutes.

hehe:p

Anyways:

5 minutes warm up on elliptical

The first 3 Cindy's were with free-form pull ups, the 2nd 3 were on weight assisted machine (40 lbs), and the last 3 were on weight-assisted machine (25 lbs.) I figured it was better to reap the benefits of all doing three movements in a good pace rather than waiting for me to be able to do all 5 pull ups free-hanging.


I'm starting to feel the my muscles locking back into place, becoming one with my frame again.

Lovin' it.

Steve Austin 01-14-2008 05:38 PM

01/09/08 Wod
 
Michael

28 minutes.

Steve Austin 01-14-2008 05:40 PM

01/11/08 Wod
 
Reduced Dead lift to 135 for first 2 sets, then upped to 155 for the last.

Modified handstand push ups.

Only took 20 minutes. Could've done more. Will next time.

Steve Austin 01-14-2008 05:44 PM

01/12/08
 
26 minutes.

FOr safety (first time, trying to get form right...)

Reduced clean weight to 95 lbs for first two sets, then upped for last one to 105.

Did straight bar dips, but only doubled each number of reps.

Steve Austin 01-14-2008 05:47 PM

01/13/08 Wod
 
Made it through first 7 sets w/out assist, then moved to weight assisted (40 #'s) for sets 8-10.

Never done 55 reps of pullups in a work out before, esp in just 10 minutes.

Steve Austin 01-20-2008 04:34 PM

01/18/08 Wod
 
40 m run
15 x 95 lbs overhead squat
x 5

Time: 31 min

mods: dropped squat weight to 45 lbs (learning movement...)

notes: heels want to come up, knees want to project over toes. During 3rd set, upped weight to 65 lbs for 10 reps.


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