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John McBrien 08-11-2008 08:17 PM

Johnny Mac's Log
This log will cover my two weeks at my local affiliate, CrossFit Alexandria, and then once I return to individual workouts at my local gym or, hopefully, my basement if I'm able to get my bar and bumper plates squared away.

John McBrien 08-11-2008 08:20 PM

Re: Johnny Mac's Log
[B]04 August 2008
[/B]CrossFit Alexandria WOD

3 rounds for time of:[INDENT]25 Box Jumps
20 Push Press 65#
15 Burpees
10 Pull-ups

[/INDENT][SIZE=1]* Burpees include the "hand clap" to ensure full hip extension

[SIZE=2]This was a nice welcome back into the CF mix after spending most of the summer using only construction for conditioning. Big mistake![/SIZE]


John McBrien 08-11-2008 08:26 PM

Re: Johnny Mac's Log
[B]05 August 2008
[/B]CrossFit Alexandria "Intensity WOD"

[I]Tabata Something Else
[/I][INDENT]Total Score: 256
[/INDENT]I will have to try and write down reps round by round for each exercise the next time I do this workout. I've considered adopting Gant's "Tabata Project" and completing tabatas each week. We'll have to see what I come up with.

John McBrien 08-11-2008 08:29 PM

Re: Johnny Mac's Log
[B]06 August 2008
[/B]CrossFit Alexandria "Intensity WOD"

Push Jerk

5 - 95#
5 - 115
5 - 135
3 - 145
3 - 155
3 - Skipped to singles
1 - 175
1 - 175 Fail
1 - 175 Fail

I was able to get 175 up once but I definitely had to press the weight the last third of the way. I need to work on my drive to really get the weight up.

John McBrien 08-11-2008 08:32 PM

Re: Johnny Mac's Log
[B]07 August 2008
[/B]CrossFit Alexandria "Intensity WOD"

3 rounds for time of:[INDENT]800m Run
30 Squat Cleans 95#
30 Burpee Pull-ups

Time: 55:21
[/INDENT]I've never felt so awful doing a workout before. I really struggled but it felt great to get through the mental anguish that comes with really hating squat cleans. I think it helps too that doing a hero workout is always extra motivation. We performed the WOD with burpee pull-ups instead of kipping pull-ups, but I forgot to ask why.

John McBrien 08-11-2008 08:33 PM

Re: Johnny Mac's Log
[B]08 August 2008
[/B]Rest Day

John McBrien 08-11-2008 08:37 PM

Re: Johnny Mac's Log
[B]09 August 2008
[/B]CrossFit Alexandria WOD

Run 400m
21 Thrusters 95#
21 Pull-ups
21 KB Swings
Run 400m
15 Thrusters 95#
15 Pull-ups
15 KB Swings
Run 400m
9 Thrusters 95#
9 Pull-ups
9 KB Swings

Time: 28:41

Following the WOD, the coaches held a nutrition seminar to help everyone get on the Zone. I've actually started using the Zone and it'll be an adjustment for the next couple of weeks. In the long run it'll be worth it - in terms of performance and body composition. We also had our measurements taken so everyone can compete in a 12 week body composition contest.

[B]Body Composition
[/B]Weight: 167
Body Fat: 15%
Waist: 33 in

John McBrien 08-11-2008 08:38 PM

Re: Johnny Mac's Log
[B]10 August 2008
[/B]Rest Day

It'll be likely that Sunday will always be a rest day. I'm not sure if I'll go with 3/1, 5/2 or some sort of other variation. I think we'll have to see how I recover.

John McBrien 08-11-2008 08:43 PM

Re: Johnny Mac's Log
[B]11 August 2008
[/B]CrossFit Alexandria "Intensity WOD"

21-15-9 for time of:[INDENT]225# Deadlift
Handstand Push-ups

Time: 14:40
[/INDENT]If my feet hadn't fallen off the wall so many times, I would've beat this time by almost 6 minutes! I struggled way too much trying to finish the set of 15 because I wasn't straightening my legs. I don't think it should be an issue next time. Sean critiqued my deadlift form a bit; I need to get lower with my chest up so that I don't risk rounding my back. I was using too much of my lower back instead of utilizing my legs to really pull the weight.

John McBrien 08-12-2008 10:13 PM

Re: Johnny Mac's Log
[B]12 August 2008
[/B]CrossFit Alexandria WOD

OHS 3-3-3-1-1-1[INDENT]3 - 65
3 - 85
3 - 95
1 - 115
1 - 125
1 - 135 PR
1 - 155 Fail
[/INDENT]Run 1 mile[INDENT]7:14
[/INDENT]I think jumping from 135 to 155 was a little too much. I couldn't get the weight to full extension above my head so I couldn't even attempt to squat it. But the 135 was a PR! That mile hurt a lot more than it should have - I felt so slow. I need to get sub 7:00 to qualify for CF Alexandria's "Athlete" category.

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