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John Wade 11-05-2012 04:09 PM

All Encompassingly - My workout log
Started 120920 (coincindentally after the 2012 Crossfit Games, so mad I missed seeing them) and haven't missed a WOD since.

I have a home gym so I scale and modify the WODs accordingly with the help of the main site and Brand X. I feel like every WOD has accomplished it's goal for me.

I have a sports background of soccer, baseball, football and wrestling but no sports after high school though hardly a year ever goes by without me doing some sort of exercising whether it be running, weight lifting or both.

I'm a male, born in '81, 5'8", 209lbs.

- pullup and dip tower
- standard 1" barbells, dumbells and plates = about 300lbs.
- homemade squat rack (the 2x4s, concrete and bucket method)
- homemade medicine ball about 10lbs.
- mat
next project is to make a box for jumps and maybe acquire a bench though not many WODs require a bench

John Wade 11-06-2012 06:58 AM

Re: All Encompassingly - My workout log

Shoulder Press 145(1) 135(3)
Power Clean 165(1)
5K (29:11)
Deadlift 260(2) 230(5)
Push Press 165(2) 160(3)
Weighted Dips @ 211# 40(3) 60(2) 80(1)
Back Squat 200(5)
Split Jerk 175(1) 170(2)
Power Snatch 100(1)
Front Squat 205(1)

John Wade 11-06-2012 07:02 AM

Re: All Encompassingly - My workout log
WOD 121104

Front Squat 1-10-1-20-1-30


First time doing FS on my squat stands and felt pretty good. Just holding the bar seemed to be the biggest obstacle for me.

John Wade 11-06-2012 04:25 PM

Re: All Encompassingly - My workout log
WOD 121106

5 RFT:
155# Power clean and jerk, 10 reps / 115#
15ft Rope Climb, legless, 1 ascent / Towel pullups, uneven grip, 3 reps


Helluva forearm workout. 135# Power clean and jerk felt good but I just didn't think I could sustain it for 5 rounds.

John Wade 11-08-2012 08:11 AM

Re: All Encompassingly - My workout log
WOD 121107

Chippers scare me! :yikes:

Scaled and modified based on the BrandX Pack WOD

For Time:
- 30 Handstand Pushups / 20 with 5 books stacked
- 50 Back Extensions / 45# Good Mornings, 40 reps
- 30 Knees to Elbows / 10 Knees to Elbows + 10 Straight Leg Raises (focused on slow downward movement)
- 225# Deadlift, 30 reps / 125#, 20 reps
- 40# DB Push Press, 30 reps / 30#, 20 reps
- 50 KB Swings, 1.5 pood / 25# DB, 40 reps
- Row 20 calories / 20 Burpees
- 10 Muscle Ups / 5 MUs = 3:1 Assisted Pullups + Dips


That's at least 10 minutes less that I would have expected, I was afraid it would take me about twice that long!

Also started using the official Crossfit Warmup as follows since I found it in the FAQs yesterday:
- Samson stretch 30 sec both sides
- 10 OHS with dowel
- 10 Situps
- 10 Good Mornings with dowel
- 2 assisted pullups
- 2 dips
Completed 2 rounds for the warmup
Here's a link to the PDF:

So glad for the rest day, these last 3 WODs kicked my @$$, probably the hardest 3 day stretch I've had since I began CF.

John Wade 11-10-2012 06:41 AM

Re: All Encompassingly - My workout log
[B]Thursday 121108[/B] - Rest Day
Took 1.5mi walk with dog

[B]Friday 121109[/B] - Fallen Soldier WOD "Ralph"

Did the Burgener Warmup
Repeated Day 5 of pullup program from here:
Felt very strong and powerful so will move up to 5 pullups next time

WOD/Mods - 4 RFT:
- 250# Deadlifts, 8 reps / [B]185#[/B]
- 16 Burpees / [B]10[/B]
- 15' Rope climb, 3 ascents / [B]9 Towel Pullups, uneven grip, leg assisted[/B]
- Run 600m / [B]Jump Rope (2:30)[/B]
Total time (24:45)

This week I have felt much stonger and powerful than before. Maybe I have better fuel in me or maybe it's a phase of Crossfit fitness but my reps have been much more explosive and I'm able to move through the WODs faster...or at least it feels that way.

Here are some smilies my son wanted to see:
:) :devil: :D :cool: ;)

Justin McGinley 11-10-2012 01:52 PM

Re: All Encompassingly - My workout log
I dig the Mitch Hedberg reference.

John Wade 11-12-2012 02:47 PM

Re: All Encompassingly - My workout log
[QUOTE=Justin McGinley;1106812]I dig the Mitch Hedberg reference.[/QUOTE]

Thanks Justin, I figured it fit since Crossfit encompasses everything.

John Wade 11-12-2012 02:54 PM

Re: All Encompassingly - My workout log
[B]Saturday 121110 WOD[/B]

[B]Snatch Balance [/B] 3-3-2-2-2-1-1-1-1-1

[B]Official CF Warmup x2 [/B]
(Samson, 10 reps OHS/situps/good mornings, 2 reps strict pullups and dips)
[B]Burgener Warmup x1[/B]


Compared to [B]Power Snatch 100# 121029[/B]
First time doing Snatch Balance...Snatch anything :rofl: is new for me

John Wade 11-12-2012 03:17 PM

Re: All Encompassingly - My workout log
[B]Sunday 121111 WOD Hero "Clovis" RIP[/B]

Veterans/Black Flag/Remembrance Day :thanx: :notworth:

For Time:
Run 10 Miles / 7 Miles (BrandX Porch)
150 Burpee pull-ups

Holy crap! :yikes:

I wasn't sure I was going to even have the time to commit to this WOD due to previous engagement and rain. Well the previous engagement didn't happen because of the rain and the rain didn't last very long! Then it was a question of my goal, I knew BrandX Porch was 7 miles and Pack was 4 miles. I wanted to do more than 4 miles but wasn't sure I could do the 7 and then the burpees! I was just trying to reach 100 but I wanted the 150 for the Porch WOD status. I was not concerned with time for this but I did time myself. Definitely thinking about our troops and fallen heroes to get through this WOD. Sometimes just telling yourself that is all that is needed to push through. Here's how it went for me:

1.5mi (15:50) then 35 burpee pullups (24:15)
1.5mi (44:25) then 35 burpee pullups (53:45)
1.5mi w/dog (1:19:00) then 30 burpee pullups (1:28:25)
1.5mi w/dog (1:49:05) then 25 burpee pullups (1:56:30)
1mi (2:10:40) then 25 burpee pullups (2:17:10)
[B]Total WOD time (2:17:10)[/B]

Like I said, I was just trying to do it. I broke up the burpee pullups into 5s to pace myself, I was seriously trying to avoid RHABDO on this WOD, I mean I am kind of heavy and doing 150 burpee pullups on top of 7mi could have been a recipe for disaster for me. The individual running and burpee times look pretty slow but I knew this was going to take me over 2 hours. I'm not pleased with my times but I am not unpleased and I feel very good about accomplishing that much work.

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