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Tim Barcelon 02-14-2008 10:02 PM

Tim's WOD Log
I first heard of CrossFit from a personal trainer from the globo gym i work at. We would exchange knowledge of how to better educate people and ourselves on proper form and technique when doing strengthening exercises. He then asked if I knew what CrossFit was. I had no clue what he was talking about. I come from a background of bodybuilding mentality and some of the things he was telling me made no sense. "Why would you ever want to swing your hips when trying to do a chinup?" "What the hell is a Turkish Get Up?" None-the-less I was intrigued and I looked up CrossFit on youtube. From that moment on my life changed.

I cant just go into the gym anymore and just workout chest, or back, or legs. I dont see the point in it. People have different goals in life and of course my way is not going to fit everyone elses tastes, but for me and a few of my friends, CrossFit is the only type of training that actually strengthens the body, mind, and soul! I always have a great workout and leave the gym knowing that I actually accomplished something great.

I have been studying CrossFit training philosophies, practicing Olympic lifts, and training semi-CrossFit style for the passed while but never really did the Rx'd WOD's.

I religiously began doing the CrossFit WOD's on Saturday February 2nd 2008 with Tabata Something Else. I just came off a month long hiatus from a stress fracture on my left foot and was kind of weary about doing the workout, but I figured "just go for it." I should have started off slow but i was so excited to be working out again that i just went full force. I almost died. It took me forever to recover but I made it through.

Scaled to 16 sets

17,13,12,7 = 49

23,16,9,7 = 55

Situps (feet anchored knees 90):
14,11,10,10 = 45

17,15,14,12 = 58

Total = 207 Reps.

And so begins my CrossFit journey....

Tim Barcelon 02-14-2008 10:07 PM

Tim's WOD Log
I always view situations as being both a blessing and a curse...

Sunday February 3, 2008:

Rest Day...

Blessing = I almost died doing the Tabata so I needed time to recover. My everything was killing me.

Curse = I just got back to working out the other day and already i had to take a day off...

Gotta love the way God works!

Tim Barcelon 02-14-2008 10:11 PM

Re: Tim's WOD Log

Back Squats: 3-3-3-3-3

Now I took this as find your 3RM and then start counting 5 sets...

Warm up:
3 rounds of 12 reps of:
Samson Stretch
Overhead Squat with broomstick

3RM = 315#

225# x 5
275# x 4
295# x 4
315# x3x3x3x3x3


Tim Barcelon 02-14-2008 10:13 PM

Re: Tim's WOD Log


Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-up

Scaled to:

Complete three rounds for time of:
15 x 20# Dumbbell snatch, right arm
15 x Tuck sit Pull-ups
15 x 20# Dumbbell snatch, left arm
15 x Tuck sit Pull-ups

Time: 21:04

Tim Barcelon 02-14-2008 10:18 PM

Re: Tim's WOD Log


Push Jerk 3-3-3-3-3-3-3 reps

Warmup: full CFWU - 3 rounds 12 reps

3RM = 155#

45# x 5
75# x 3
95# x 3
115# x 3
135# x 3
155# x 3x3x3x3x3x3x3

I knew I could have done more weight but because I work at the Globo gym I had to obey the rules and not drop the weights, especially from such a height. Next time though I will just stay inside the squat cage and move up the safety arms to such a height that I am able to drop the bar without it crashing to the floor

Tim Barcelon 02-14-2008 10:21 PM

Re: Tim's WOD Log

Rest Day:

I figured that I could use this day to brush up on my rowing. I watched all the video tutorials on the CrossFit site as well as read the Concept II site for proper form and technique. So I spent my workout time playing with the Concept II rower and found my damper setting...

This is how it went:

Concept II rowing:

damper: 5
4 min rowing
avg: 2:17 / 500m

1 min rest

damper: 8
2 min rowing
avg: 2:02 / 500m

1 min

damper: 10
2 min rowing
avg: 2:04 / 500m

1 min

damper: 1
2 min rowing
avg: 2:15 / 500m

1 min

damper: 2-3
2 min rowing
avg: 2:11 / 500m

1 min

damper: 3-4
2 min rowing
avg: 2:11 / 500m

1 min

damper: 6-7
2 min rowing
avg: 2:05 / 500m

I settled on a damper setting of 6-7...

Tim Barcelon 02-14-2008 10:23 PM

Re: Tim's WOD Log


For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Scaled to:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
60 Dips
15 Knees to elbows
20 DB swings 35#
20 Sit-ups (feet anchored)
15 Hang squat cleans, 35# DB
20 Back extensions
20 Thrusters 65#
15 Towel pullups

Time: 18:04

Tim Barcelon 02-14-2008 10:25 PM

Re: Tim's WOD Log

Row or run 5K

Row 5K:
avg = 2:20 / 500m
time = 23:20
kcal = 287

Thank God I took Thursday's rest day to practice my rowing and find my damper setting... God works in mysterious ways

Tim Barcelon 02-14-2008 10:26 PM

Re: Tim's WOD Log

Did some research as to how to properly do the 1-1-1-1-1-1-1 WOD:


Deadlift 1-1-1-1-1-1-1 reps

275# x 1
295# x 1
315# x 1
325# x 1
335# x 1
345# x miss
335# x 1 - PR

Tim Barcelon 02-14-2008 10:27 PM

Re: Tim's WOD Log

Rest Day:

More rowing:

Concept II WOD:

damper 6-7
24 min

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