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-   -   The Setherd's workout journal (https://board.crossfit.com/showthread.php?t=11553)

Seth Hollen 05-07-2007 11:21 PM

Lets see how long I can keep this up.

69" height, 183 lbs recovering from partial tear of my right calf in Jan.

Monday:
8 minutes on the C2 for warmup, last 2 minutes were tabata intervals
stretching, including samson stretch
2x10 pushups, 3x12 back ext
3X10 air squats with broomstick
myown creation:
5 pullups (failure)- 12 hanging leglifts- 5 dips (failure)
1-2 minutes rest
3 pullups (failure)- 12 hanging leg lifts -5 dips (failure)
1-2 minutes rest
3 pullups (failure)- 12 hanging leg lifts -3 dips (failure)
then another 8 hanging leg lifts.

rest 3 minutes

gravitron 50lbs
10 pullups 1 minute rest 10 dips
gravitron 70lbs
10 pullups 1 minute rest 10 dips

those pullups were to almost failure, dips were too easy

squats: still working on my form
45lbsx8
45lbsx8
65lbsx6

then 15 minutes walking and running on treadmill, still working on my calf recovery

Seth Hollen 05-08-2007 02:14 PM

very sore lats/ back from yesterday
I GTG first thing at the gym, 7 pullups/dips with 26lbs on the gravitron, gives me about 85% of my body weight.

6minutes warmup on the c2, 4 minutes of tabata
stretch, 10 push ups, 3 sets back ext.
did one set of GHD situps slightly modified, just playing around.
1 set of crunches (should have done more)
flutter kicks

then did 20 minutes on the elliptical trainer. my R. calf is alittle sore and weak from yesterday.

took it easy today.



Seth Hollen 05-10-2007 05:43 PM

wed was hard
10 min warmup on the C2 some good stretching
pullups-leg lifts-dips 3 rounds
5-12-5
4-12-5
3-10-4
all to failure

squats
warmup then
7 @ 135
5 @145
[email=5@165]5@165[/email]

dead lifts, still learning them
5 @ 135
5 @ 145
5 @ 145

15 minutes elliptical

Seth Hollen 05-10-2007 05:48 PM

thurs
easy more cardio

10 min wasy on C2 warmup, some strestching
3 X 12 back ext
2 x 10 GHD situps
50 calf raises

some stretching back and chest
8 x 30 lbs incline press
8 X 40 incline press
10 X 60lb thrusters
13 X 60 thrusters- failure
30 minutes on elliptical hard

Seth Hollen 05-11-2007 08:19 PM

late workout

5min warmup on rower
stretching, pushups, jumping! (calf felt pretty good)
my pullup-leg lift-dip circuit
6-12-7
5-12-5
3-12-5
to failure

then gravitron 7 reps with 40lbs off pullups 24lbs off dips

squats
bar only warm up
7x95lbs
5x 135
5X 155-- maybe too much I think my form sucked, bent too far over
5x 95 just to do some with good form

4 minutes on c2 rower, tabata session- about killed me

Seth Hollen 05-15-2007 08:53 AM

sat/sun rest

Monday sucked, I thought I be rested and strong but I was tired and weak
10 min warmup-stretch
pullups-leg raises-dips
6-12-6
3-12-4 to failure! that sucked

then I did 2 sets on the gravitron
than squats
45-95-115-135 7 reps each

GHD situps, 12 then 10 the first set was very fast, it hurt

Seth Hollen 05-16-2007 12:41 AM

tuesday, I went easier, my neck/back is hurting, I think I am straining on pullups.

no warm up-just stretch

incline dumb bell press
8x35
7x40
7x45 almost failure

used a machine for lower back seated rows

5 X45 (did them 1 arm at a time 45lbs-each)
5X 70 1 arm at a time
3x90 (both arms together)
4 x 90 1 arm at a time, I was using a lot of "torque" in it though.

25 minutes running and walking on the treadmill!!!
my calf was tired, but I even did 2 minutes at a 6:30 pace. I was happy.

back extensions
10-10-15

Seth Hollen 05-16-2007 03:46 PM

wed:
10 min warmup on c2
stretch
Scaled WOD!!! my first

lunge-squat-back ext
50-60ft lunges
squat: 15-20-25 OUCH!
backext 15-15-20

time about 7minutes

my legs were jelly

then some ab work and recovery stretching

Seth Hollen 05-18-2007 05:51 PM

thur: rest

friday:
6miin warmup-c2
stretch
back ext 3x12
15 GHD situps

pullups-leg raises- dips
7(new best)-12-6 :-(
5-12-5
5-12-6

right shoulder feels like I strained it. so I did some more ab work then 12 minutes on the treadmill
15 minutes on the bike, 1 tabata set on the c2 rower

i was tired:-)

Seth Hollen 05-22-2007 08:02 PM

sat-mon
in Marco Island, Swam a lot in the pool, drank too much, but ate fairly well.
very sunburned

tues:
1000M warm up on the rower, stretch (very tight)
some ab work, back extensions

5 pullups (solid, not max effort)
6 dips
12 leg raises

OH squat with 30 lb barbell- need to switch to olymipic bar that thing is too short
7 reps
35lb dumbells
squats holding one 5 each side
45 lbs same thing
5 each sde
left is very weak
50 lbs
3 each side
10 holding the 50lbs in the middle

legs very spentthen.

I felt weird- my head hurt, didn't feel right.
I cut it short then


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