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Paul Scott Suliin 03-21-2007 11:55 PM

I'm just getting back to CF after a layoff of a year and a half. Right now I'm working to establish consistency in my workouts. Once I'm going to the gym consistently for 3 weeks running, I'll begin ramping up the intensity toward the WOD as prescribed.

Today I started at a new gym: Medina's in Hayward, California. It's a good place, specializing in powerlifting, olympic lifting, and free-weight training in general.

I modified today's WOD downward significantly from the Rx, keeping my intensity low for now.

2 rounds for time
50 squats (1st round) or 25 squats (2nd round)
(3 pullups + 3 dips, both assisted) x 3
95 lb hang power clean x 5

Total time: 14:02

Assistance on pullups was doing them seated on the floor beneath a power rack, pulling up to an olympic bar. Assistance on dips was bench dips.

Looking forward to push presses tomorrow. The form video in the exercise archive was very helpful.

Paul Scott Suliin 03-22-2007 06:57 PM

Push Press today, and a lesson in form.

7 x 3: 95, 95, 105, 105, 115, 115, 115

I studied the form on the video in the exercise section, and I'm finding that in practice I need to pay more attention to how it feels than to how it looks in a mirror. It's the sensation of keeping my hips above my feet as I go down for the push that seems most important. Got to watch a tendency to arch backwards though.

Paul Scott Suliin 03-24-2007 12:50 PM

Friday's WOD

I'm not up to doing even one unassisted pullup yet, let alone a weighted one (though I'm closer than I thought as it turns out). So I worked this one on a lat pulldown machine, weight adjusted for one rep.

7 x 1 Lat Pulldown: 200, 200(x2), 210, 210, 210, 210, 220

200 felt a little easy, so I went for a second rep and discovered it really was too easy. 210 felt more like it should, but I decided to go for broke on the last set. I just barely got that 220 out. I doubt I could have done 7 of those.

Bodyweight 288, so I'm closer than I would have guessed to doing unassisted pullups.

Paul Scott Suliin 03-26-2007 02:04 PM

Sunday's WOD kicked my tail thoroughly. The Rx was

Run 1/2 mile
50 GHD Back Extensions
50 GHD Situps
3 rounds for time

I got the first half mile in 8:14. Then I spent 13 minutes getting out 50 back Ext and 35 situps. I got the second half mile in 8:06, but had to stop then due to a pounding headache. Total time 30 minutes.

Today's should be interesting. I have only a 10 lb med ball, and no rower. I'm thinking I'll drop the rowing and go with what I have, since Sumo Deadlift High Pulls (the usual sub for rowing) are already part of the workout.

Paul Scott Suliin 03-26-2007 10:30 PM

Well, I thought today's Fight Gone Bad would be tough, and I wasn't far wrong. My gym doesn't have a rower, and I couldn't see subbing Sumo Deadlift High Pulls, since they were already part of the workout. So, since I'm focusing on consistency rather than intensity anyway I decided to drop the rowing.

Tomorrow is Front Squats. Gotta love 'em.
The gym has a 15-lb med ball, but the owner didn't like me throwing it at his wall, so I didn't get all 8 rounds in on that. I'll have to sub dumbell thrusters next time.

Box jumps were also modified. I couldn't make a 20-inch vertical leap, so I made it 12 inch and set the target over my head in a power rack rather than using a box.

Final numbers
Wall Ball: 8
Jump: 3
Push Press: 5

The one thing I like about this workout is it shows where you're weakest. That jump score tells the story - getting my 290 lbs a foot off the ground just wore me out.

(Message edited by Redmage on March 26, 2007)

Paul Scott Suliin 03-28-2007 06:20 PM

Tuesday's WOD

Made it to the gym with just enough time to spare, so I'm pleased that i managed to squeeze it in.

Front Squats: 1-1-1-1-1-1-1
205, 225, 225, 235, 235, 235, 235

Not bad - a little higher than I thought I'd do. I had to watch my form though: felt myself tipping forward a bit at the bottom of the squat.

But good stuff, all in all.

Paul Scott Suliin 03-28-2007 11:30 PM

I noticed that my post of 3/26 should have specified 50 lbs for the SDHP and Push Press, rather than the Rx 75.

The Filthy Fifty tomorrow. Oh. My. God.

Paul Scott Suliin 03-29-2007 11:19 PM

Missed today's workout. I just couldn't get to the gym before they closed. [color=ff0000][/color][color=ff0000][/color][color=ff0000][/color][color=ff0000][/color].

Well, pick it up and move on. 5K tomorrow.

Paul Scott Suliin 03-30-2007 08:14 PM

Mainly kept with the theme of the WOD rather than the Rx today. Jog-walked 1 mile in 16:30. My pulse was 146 by the end, so that was probably a good idea.

Still, it's pretty sad. I wonder if a 15-minute jog-walk would be a good addition to my warm-up.

Matt Thomas 03-30-2007 09:53 PM

Man it's tough when crossfit totally kicks your [color=ff0000][/color][color=ff0000][/color][color=ff0000][/color] one day and then you have to get up and do it again the next day. Great job on the consistency! Please continue to keep us updated with your progress.

Paul Scott Suliin 03-31-2007 07:37 PM

Thanks, Matt!

Power Cleans today. Turns out I don't know my own strength. I mean, literally.

I started with 15 minutes on the treadmill. Made 0.91 mile. Ending pulse was 150bpm.

Then Power Cleans. This one felt like I was groping along looking for a wall. I started off with a weight that I thought would challenge me, but it didn't. So I upped it sharply, then inched my way upward looking for a 1RM.

10 x 1
135, 150, 155, 160, 165, 175, 185(fail), 180(fail), 175, 175(fail)

So I'd say it's 175, with a slight drop after 10 heavy sets.

After that I decided to give myself a couple of 5-rep sets on lat pulldowns, hoping to get myself to the point of doing pullups unassisted.

6 x 180, 5 x 190

And I am now officially tired.

Paul Scott Suliin 04-02-2007 08:23 PM

Lesson to Self: Do workouts EARLY rather than late. Too many things come up late in the day, and I don't get to the gym. That's what happened today, but I think I can make it up tomorrow. The C&J WOD shouldn't interfere too badly with Angie, given a little time to rest up between them.

Paul Scott Suliin 04-04-2007 01:56 PM

Tuesday's WOD: Clean & Jerk 7 x 1
145, 155, 155(fail), 145, 145, 145, 145

I was definitely at my max on this one. I didn't get Angie in after all: after slinging around more than half my body weight for 7 sets I was all in.

Paul Scott Suliin 04-06-2007 06:00 PM

Today's WOD was pretty close to the Rx. I used the full 65# on the thrusters, but I'm still not up to doing unassisted pullups so I did lat pulldowns instead. I set it at 200lbs, with which I was able to do only 2-3 reps on 3/23. Here 2 weeks later I was doing sets of 5 with that weight.

10 65# Thrusters
10 200# Lat Pulldowns
5 rounds in 19:09

Paul Scott Suliin 04-08-2007 02:02 AM

There's definite soreness today in my biceps and lats from those pulldowns on Friday. I expect to have the same in my chest soon from Saturday's incline pushups.

Saturday's WOD
I'm not yet up to doing HSPUs, so I subbed incline pushups with increasing inclines for the lower-rep sets. The degree of incline is given as the elevation of my feet, in inches.

I was just guessing my 1RM for back squats, so the weight on the first set may have been a little low. The second and third sets were in the groove though.

Round 1
Back Squat 15 x 225
Incline Pushup 15 @ 12"

Round 2
Back Squat 12 x 255
Incline Pushup 12 @ 15"

Round 3
Back Squat 9 x 280
Incline Pushup 9 @ 18"

My gym is closed today (Sunday) for Easter, and the 1RM deadlift isn't one I can easily sub at home. So I'll do that WOD on Monday. That's technically a rest day, and it means that I'll end up doing four work days in a row, but it's the best I can see to do.

(Message edited by Redmage on April 08, 2007)

Paul Scott Suliin 04-25-2007 11:43 AM

OK, I'm back in the saddle. Yesterday I went back to the gym for the first time since my injury on 4/9. It was just an exploratory workout, to see where I am: two sets at 50% and 1 set at 60-70% of 1RM, on each of the following movements:

Squat (135x10, 180x10, 205x10)
Lat Pulldown (100x10, 120x10, 120x10)
Bench Press (95x10, 115x10, 115x10)
Deadlift (135x10, 150x8, 180x8)

I am focusing on good form for all movements, but I was particularly careful on the pulldowns and deadlifts. I'm using a sumo form for the DL now, since that seems to favor my body type most. Hands are closer together so they come along the insides of my thighs rather than the outside, stance is wide, and I'm pronating my injured arm rather than supinating it as I was when I sustained the injury.

There was no pain at all on the deadlifts. A few minor twinges on the pulldowns, mainly when I tried to move too fast. I think that on that workout about 60% of my 1RM was the limit I could sustain without pain.

I did a lot of walking yesterday (about 7 miles), and possibly as a result of that I didn't have as much gas in my tank at the gym. Even that fairly light workout took a lot out of me.

Nice to be getting back to it in any case.

Paul Scott Suliin 05-10-2007 04:24 PM

OK, they're scheduling my surgery for this torn bicep tendon, but nothing is firm yet. I'm heading back to the gym and planning to work around the splint when it happens.

A 10K run/walk usually takes me close to 2 hours, and I didn't have that much time. My compromise was to walk to the gym (1.5 mile each way) and to a bench workout.

Did a few warmup sets (sub-maximal reps with light weights), then 125x8x2 and 145x4x3.

Rested Wednesday. Thursday I decided to try the Crossfit Total WOD. I took it pretty easy though in deference to my arm. I did several warmup sets before each 1-rep set. I was especially careful on the deadlift.

Shoulder Press: 110 lbs
Back Squat: 315 lbs
Deadlift: 225 lbs

Total 650 lbs

Paul Scott Suliin 05-13-2007 11:10 AM

Saturday WOD
This was one I could do, more or less. Started with 40 rather than 50 reps. Completed 40 and 30 reps of regular jump-rope, GH situps, and back extensions in 45 minutes. Wiped me out. It's a good tired though.

Paul Scott Suliin 05-13-2007 03:07 PM

Warmup was walking to the gym (1.5 miles), then two sub-max sets (180x10, 225x5).

Workout sets 5 x 5: 275/275/295/295/295

Walked home (another 1.5 mi)

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