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Jeff Wendt 01-17-2008 11:00 AM

Re: JWendt Log
[B][U]1/17[/U][/B] Last day of the elements class. Learned back squat, and attempt kipping pullups. :pepper:

Workout - Crossfit Total. I was looking forward to this one. Getting a fairly close to the beginning of the workouts line in the sand. Upset that I didn't get solid sleep last night.

Back squat 235.
Dumped 245 a couple times. Novice level is 244, and I was looking to hit it. Came real close. I'm told that my legs are powerful enough, its my core that needs the shoring up. Still, it was my first day ever doing back squats. :p

Press 155.
Novice is 122, Intermediate is 155. Happy with it, considering this was the fourth day in a row with presses.

DeadLift 225
Untrained 164 Novice 305. Disappointed with this one. I actually did not do any lifts at all, as the first one tweaked something in my back, so we just used the 225 that we did the other day. I'm guessing I could only have done 250ish though anyways.

Total 605 Total for Novice is 671

Jeff Wendt 01-19-2008 05:36 PM

Re: JWendt Log
[B][U]1/18[/U][/B] - Rest Day :thanx:

[B][U]1/19[/U][/B] - "Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (don't have a squat setup, or 25's for the bar, so I subbed the just the bar (45lb))

Run Lift
02:15 03:50
06:33 08:01
10:55 12:20
15:28 16:45
19:54 21:15

Fairly happy, other than the lower weight. Running is feeling a whole lot better than a month ago. I still run damn slow, but at least I can run now. :run:

Jeff Wendt 01-20-2008 10:10 AM

Re: JWendt Log
Looking at the Zone.


Weight: 220
Height: 74
Waist: 38 (belly button)
Wrist: 7.5
Activity Factor: Active

Body Fat %: 18.00
Body Fat Weight (lbs): 39.60
Lean Body Mass (lbs): 180.40
Daily Protein Requirement (g): 144.32
or # of Blocks of Protein: 21
# of Blocks of Carbohydrate: 21
# of Blocks of Fat: 21

The Zone book.
Wrist 7.5
waist 38 (belly button)
Waist - Wrist: 31.5
Body fat % in Table 2: 22%

Jeff Wendt 01-22-2008 02:04 PM

Re: JWendt Log
[B][U]1/20[/U][/B] - Active Rest day. Don't quite recall why other then got busy, and then watched too much football.
[B][U]1/21 [/U][/B]- Inactive rest day. Just didn't feel like doing anything at all.

[B][U]1/22 [/U][/B]- Did Mondays WoD
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Subbed legs on the back of the couch HSPU. Need to find something a bit taller that I can still get my feet on.
Tried some ring L pullups for the first couple rounds, went to feet on the bench ring pullups afterwards.

Little sore on the glute, the hamstring and calf of the left leg.

8ish rounds. Bit of a distance between the PU bar and where I do the rest of the stuff.
2:02 / 4:40 / 7:04 / 9:31 / 12:31 / 15:25 / 18:18 / 20:44

Jeff Wendt 01-27-2008 04:57 PM

Re: JWendt Log
Took a couple days off and did a couple normal gym sessions with the lack of free weights to do some of the leg ones. Sure do miss the extra benefits you find at the gym. :D

[B][U]1/26[/U][/B] "Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 3/3 jumping ring pullups/ ring dips (toes on floor)
135 pound Hang power cleans, 10 reps (still learning this one, used 45# bar)

First round, I managed to do all 50 squats at once. Last time I tried for max reps, I got 38. Pull ups and dips are painfully slow.

squat 21Pu/Dip HPC
01:34 09:08 10:05
11:56 18:40 19:28
22:58 29:11 30:05

[B][U]1/27[/U][/B] Filthy Fifty Sub for FDT

For time:
03:19 50 Box jump, 24 inch box (used back porch, 18-20ish inches)
11:02 50 Jumping pull-ups
14:25 50 Kettlebell swings, 1 pood ( subbed 25lb dumbbell)
17:25 Walking Lunge, 50 steps
24:18 50 Knees to elbows (no chance on this, subbed laying down )
30:55 50 Push press, 45 pounds
36:47 50 Back extensions
43:04 50 Wall ball shots, 20 pound ball ( don't have a 20, used the 10)
57:04 50 Burpees (Burpees are evil)
58:37 50 Double unders (Can't do these yet, subbed singles)

Delita Wright 01-27-2008 06:31 PM

Re: JWendt Log
[QUOTE=Jeff Wendt;233871]12/24 [/QUOTE]

Hey! We started the same day!

[QUOTE=Jeff Wendt;233871]12/24

For time:
150 Burpees

These are from completely prone to jumping and touching an object eight inches above maximum reach. [/QUOTE]

But you shoulda seen *my* burpees! lol Well, mebbe not. :rofl:

Glad to see you are still at it. Way to go fifty! BTW, my first filthy fifty was a filthy two. :o

See - you're doing great!

Jeff Wendt 01-28-2008 05:58 PM

Re: JWendt Log
According to the guy at the crossfit place, I apparently do some of the best Off The Street burpees they have seen yet. I do try to do them with really great form. Some of the video ones I see are just plain horrible.

[QUOTE=Jeff Wendt;238746]
[B][U]1/7 "Cindy"[/U][/B] 12 rounds
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (Did jumping)
10 Push-ups (First 10 minutes regular, second 10, knee pushups)
15 Squats

This one I paced myself fairly well. I had a couple bad rounds, but I actually got a little faster at the end. I have high hopes for this one next time to get [B]at least [/B]one more round.

Found out that NIN's [I]Broken [/I]CD is 21 minutes. Perfect length and music for something like this.

[B][U]1/28 "Cindy"[/U][/B]
13 rounds + 5 pullups

Did indeed get an extra round in this time, though I still felt like I spent 18 of the minutes doing the pushups. Same subs as last time. One more round + 5 pullups. No round took over 2 minutes, and the first one took 1 minute flat. Once I get faster at pushups, I'll get more rounds. Been practicing pushups and pullups every day to Grease The Groove.

Jeff Wendt 01-29-2008 02:11 PM

Re: JWendt Log
[U][B]1/29[/B][/U] "Grace"

135 pound Clean and Jerk, 30 reps

I did as RXed, though I did do 30 singles, as I have never really done these yet. I wasn't really in a hurry to do it fast, more worried about thinking about form. Found out that the back porch is indeed tall enough for this, at 8"-5'. Wrists got sore, as I'm not too good at the hang power cleans yet.

10 - 07:45
20 - 14:23
30 - 21:30

Jeff Wendt 02-01-2008 11:58 PM

Re: JWendt Log
[B][U]1/30[/U][/B] Rest day. Went over to Golds to play with the bench press. Old PR was 225. Did two reps of that, so I tried 235, no problem. [I]Almost [/I]did 250. Have not been training BP, it must be the ^#&$*# load of pushups, we do, eh?

Three rounds for time of:
225 Deadlift, 15 reps (subbed 135, as that is what I have)
15 Handstand push-ups (Feet on kitchen half wall)
15 Pull-ups (jumping)
95 pound Thruster, 15 reps
DeadL HSPU Pull Thrusters
01:19 02:25 03:45 07:00
10:12 11:22 13:30 19:19
23:58 25:18 27:58 34:30

Thrusters hurt. Everything else was subbed down. Thrusters should have been too, I'm sure. Did batches of 5.

[B][U]2/1[/U][/B] Run 10K 1:05 :run:

Never ran more than 2 miles, and that was like 6 months ago. [URL=""]Testimonial post.[/URL](wfs)

Jeff Wendt 02-03-2008 07:03 PM

Re: JWendt Log
[B][U]2/2[/U][/B] - Rest Day couple miles on the bike.

[B][U]2/3[/U][/B] - "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Did about 10 miles on the bike before. Tried to work on Kipping instead of jumping pullups. I r uncoordinated.

Pullups 25 - 4/3/4/3/3/3/2/3
Pushups 53 - 12/8/9/6/5/4/5/4
Situps 51 - 8/8/7/6/6/6/5/5
Squats 89 - 12/13/11/11/11/10/10/11

218. Nothing great, will be better next time, no doubt.

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