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Shazina Zaini 12-10-2008 06:31 AM

Shazzie's Log
I've been dabbling with Crossfit on/off for a couple of years now. Been very slack lately (for too long), so starting this log will help.

Currently: 5'4"/134lbs

Did a modified version of Sunday's WOD:
Complete as many rounds in twenty minutes as you can of:
15 Sumo DL-type things instead of pullups (71lbs initially, then 49lbs when I couldn't lift it all the way. Hehe)
15 knee pushups
15 Back Extensions
15 situps

6 rounds. Eh. Probably should have done bench dips instead of pushups, come to think of it.

Diet today was pretty good but the post-work tapas undid me. Deepfried goodness. Didn't go nuts, though.

Shazina Zaini 12-11-2008 01:16 PM

Re: Shazzie's Log

Subbed 2 skips for each double under.

About 6 minutes.

Shazina Zaini 12-17-2008 08:02 AM

Re: Shazzie's Log
Monday, 15 December:
Cycled 20-ish kms to work. 1 hr
Cycled 20-ish kms home from work in a crazy headwind (20-30km/h with gusts of.... 46km/h). 1 hr 20mins

Wednesday, 17 December
Cycled to work, with a detour to get almond croissants for the girls. 1hr 15mins?

Shazina Zaini 12-17-2008 03:13 PM

Re: Shazzie's Log
Did Monday's (081215)

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Did 137 pounds for the first round, then faffed around and changed it down to 115 pounds.
My pushups are still a work in progress so quite a few of them were on the knees.

2:13, 2:13, 2:01, 1:57 and 2:09.

Shazina Zaini 12-28-2008 05:17 PM

Re: Shazzie's Log
Saturday 081227
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I used 20kgs (45 lbs) for the first round of thrusters and HPCs, then 17kgs (about 37 lbs)
22kgs (48.4 lbs) for the SDLHP.

7 rounds. Hadn't done it before. First thing in the morning on an empty stomach.

Yesterday I tried out the xmas pressie from the boy (resistance bands) to try assisted pullups and some dips to see if I could get anywhere near 120 of each.

I am looking forward to Michael.

Shazina Zaini 12-29-2008 10:39 PM

Re: Shazzie's Log
32 mins.

Subbed supermans for back extensions.
I hate running. Actually I hate running because I feel like I'm going nowhere.

Shazina Zaini 01-01-2009 04:09 PM

Re: Shazzie's Log
Monday, December 29th - Sh Press, Push Press, Push Jerk.

Shoulder press 1-1-1-1-1 reps: 22kg, 25, 25, 25, 25,
Push press 3-3-3-3-3 reps: 25kg, 26, 27, 30. Died.
Push Jerk 5-5-5-5-5 reps


Shazina Zaini 01-01-2009 04:41 PM

Re: Shazzie's Log
Wednesday, December 31, 2008 - “Fight Gone Bad”

Wallball subbed with thrusters with 10kg plate: 21, 20,18
Sumo deadlift high-pull, 75 pounds subbed with 27kg in the first round, then 22kg: 12, 13,14
Box Jump, 20” box (Reps), subbed with step-ups on the window seat: 19,20,21
Push-press, 75 pounds (Reps): 22kg: 8, 10, 7
Row (Calories): Stationary Cycling: 7,9,10

Total: 209

Shazina Zaini 01-05-2009 04:24 AM

Re: Shazzie's Log
Thursday, January 1st -
Half Murph
For time:
1/2 mile Run
50 Pull-ups (monster powerband assisted, mostly chins)
100 Push-ups (on knees)
150 Squats (I did all the pullups, then did the rest in thirds)
1/2 mile Run

33 minutes

Shazina Zaini 01-05-2009 04:26 AM

Re: Shazzie's Log
Friday, January 2nd - Death by Clean and Jerk!

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

22kgs (49lbs) the first round, then 27kgs (60 lbs) thereafter

6 minutes and four reps.

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