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Jeff Wendt 12-29-2007 11:31 AM

JWendt Log

For time:
150 Burpees

These are from completely prone to jumping and touching an object eight inches above maximum reach.

First WOD. Sounded easy. Almost got sick after 30 or 40. Can't wait for a few months down the road to see how much better I did. ;)

20/10/10... 50 split 9:24 100 - 30:33 150 - 54:40

Austin Crossfit had a free class.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups ( Subbed jumping pullups )

22:32. Slowest of the class. Got a bit light headed after the third run and had to wait till it passed. But I finished.

Jeff Wendt 12-30-2007 10:30 PM

Re: JWendt Log
December 30, 2007 - 071230.

Once again, did manage to finish. And while the times suck, but I'm not putting them up to impress anyone, it's to help measure progress. And I should have plenty of progress. :run:

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions
Time after...
[FONT="Courier New"]
[U][B]Row _Squats Back Ext[/B][/U]
02:41 04:45 06:20
09:00 11:00 13:43
16:18 19:50 21:25
24:05 28:43 31:05
33:55 37:08 39:15

Rowing went well, about 2 minutes of actual rowing each. Squats continue to be an issue. first set 25/25, rest were 20/15/15. By the time this comes up again, I think I'll have something better for back extensions.

Jeff Wendt 01-01-2008 02:32 PM

Re: JWendt Log
Legs are sore all over from the squats from the squats the other day. Helped me decide to skip the workout for today in anticipation of going to the Crossfit training the next three days.

The WOD for 12/31 was Helen, only a couple days after the one I did at Crossfit.

I just wanted to work on my KB swing form (recorded them, even) and see if I could get through it a lot faster. I also didn't keep a very careful count of reps at Crossfit, and I'm sure I skipped a few and used a smaller KB as well.

For this one, I ran around the block as it's just about 400m. Subbed 24 jumping pullups in the garage, and dumbell swings inside. So, I used the proper weight, I did a better job, and went a minute faster. Didn't get lightheaded.

400m KB
[FONT="Courier New"] [COLOR="White"]_[/COLOR]2:29[COLOR="White"]__[/COLOR]4:11[COLOR="White"]_[/COLOR] 6:15
[COLOR="White"]_[/COLOR]9:39 11:37 13:30
17:00 19:29 21:30[/FONT]

Jeff Wendt 01-02-2008 03:52 PM

Re: JWendt Log
Went to the Crossfit open house workout.

21 / 15 / 9 each
Mountain Climbers
Medicine Ball Cleans. (I squat too low and don't arch enough)
Wall Ball (seemed easy)
dumbbell lunges
pullups (Subbed lying down ring pullup things.)

12:20ish[COLOR="White"]though I cheated a few reps, so that I wouldn't be the last old guy doing the workout. shhhh[/COLOR]

Once again, it was endurance that was the limiting factor. Of course, that should ramp up quite rapidly.

Jeff Wendt 01-03-2008 04:20 PM

Re: JWendt Log
Todays free workout at Crossfit was 4 rounds of
400m Run :run:
30 twisting wallball
30 side jump over Parallettes
30 Jumping Pullups
30 empty bar squats :weight_l:

Once again, one of the slowest around 32 minutes, but it got done.

Wore the HR monitor, I find that I can get to max HR (~185) during warmups. :(

Jeff Wendt 01-06-2008 12:06 PM

Re: JWendt Log
Oops, missed a post somewhere

1/4 crossfit was a team goal one :highfive:

1300 sumo high pulls
400 pull ups
400 situps
400 vsit ball twists
400 something else. hopefully they took a picture of the board, so I can verify all this stuff

1/5 Saturday Free Community Workout at town lake.

10 rounds of
10 KB swings
10 row pushups
10 med ball lunges
sprint to the wall and jog back to start

People started getting done in 17 minutes or so, and they killed it after 25 minutes. I wasn't done, or even all that close. Kept good form as best I could though. I'll get there.

Jeff Wendt 01-09-2008 12:06 PM

Re: JWendt Log
[U][B]1/6 "Barbara" [/B][/U]93 minutes :shrug:

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

This is the one that hurt so much, I posted about scaling back. I did miss the 3 minute rest break, however, I was taking breaks constantly. I finished though it truly took everything out of me. Had to take a bit of a nap afterwards, and couldn't do much of anything the rest of the day.

[B][U]1/7 "Cindy"[/U][/B] 12 rounds
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (Did jumping)
10 Push-ups (First 10 minutes regular, second 10, knee pushups)
15 Squats

This one I paced myself fairly well. I had a couple bad rounds, but I actually got a little faster at the end. I have high hopes for this one next time to get [B]at least [/B]one more round.

Found out that NIN's [I]Broken [/I]CD is 21 minutes. Perfect length and music for something like this.

[U][B]1/9 "Michael"[/B][/U]

Three rounds for time of:
Run 800 meters :run:
50 Back Extensions
50 Sit-ups

Happy with this one, although my time is nowhere near everyone else's (Mean appears to be about 24 minutes, I got 38). Oh well, I'm new at this, right? The running felt [b]much[/b] better than the last few runs. Looking at my splits, the runs were ~6 minutes, the BEs were a bit under 3 minutes, and it would appear that the situps were once again a glaring weakness. Just over 4 minutes per set. While each one was slow, at least they were all fairly the same length, as I didn't get slower, at least.

Jeff Wendt 01-11-2008 11:42 PM

Re: JWendt Log
[B][U]1/10[/U][/B] - Rest

[QUOTE=Jeff Wendt;233871]12/24
For time:
150 Burpees

20/10/10... 50 split 9:24 100 - 30:33 150 - 54:40
[B][U]1/11 [/U][/B]
Don't have an oly bar yet to do the WOD, and it was too late to make much noise, so I did this one. First 50 felt good, and they got slower and slower. Still, a marked improvement over the first day, cutting over 21 minutes off the time. Nice gain after only 19ish days

50 split 5:46 100 - 17:34 150 - 33:26

Jeff Wendt 01-14-2008 12:54 PM

Re: JWendt Log
[U][B]1/12[/B][/U] - Rest Day

[B][U]1/13[/U][/B] - [I]Death by Pull Up 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.[/I]

Worked on the kipping pullup form the first bunch of rounds. slight jump off the floor. After 6 or 7 minutes, swapped to mostly jumping pullups. Managed only 15 rounds or so.

[B][U]1/14[/U][/B] First day of the Crossfit Elements class at the new place in Round Rock.

Went over (air) Squats, OverHead Squats, and Press. Apparently I watched enough videos and had good enough form that we went right through those, so we went into the day 2 demos of Dead Lift, Sumo Dead Lift High Pull, and Push Press.

I need to practice my squat form, and got a exercise to practice around the house.

The normal day one workout is Cindy, but I asked if I could work on a workout that had some of the new lifts in it. I can do Cindy at home anytime. Getting some extra work on lift form seemed to be more important, so we worked out a small variation on the day 2 workout.

21/15/9 reps of

95# Push Press
Burpees (I truly hate Burpees.)
18" Box Jump

First round was fairly ok, had to split things right from the start, but eh. Burpees of course killed me, and left me gasping the rest of the workout. First time doing the lifts, and box jumps. Felt quite weak when I went to start round two. The box jumps were not all that bad.

21 split 10:43
15 split 12:24
9 split 6:09
total 29:36

Jeff Wendt 01-16-2008 08:45 PM

Re: JWendt Log
[B][U]1/15[/U][/B] Second day of the Elements class. Went over med ball cleans and Push Jerk


225 lb Dead Lift
Hand Stand Pushups (I never tried HSPU and I was having issues, so this time we subbed presses)

After the first round we dropped the DLs to 185 as I was getting slower and slower. The 225 just seemed really really heavy. Of course, I never did them before either. ;)


[B][U]1/16[/U][/B] Next day of Elements. Learned the Front Squat, Clean, and Thrusters

Workout - 5 rounds of
95 lb Press
95 lb front squat.
400 m run

Runs felt ok. Presses were not all that bad, even though it was the third day of them, Plus we will do a CFT tommorow. Joy. And sore shoulders. Squats got me good though.
My issue with the squats with weight on it is that the bar does not stay up on the shoulders. It got [b]much[/b] better when I swapped from holding the bar in my hands to just crossing my arms, and holding up top.

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