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-   -   M&M's Log (http://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 07-21-2009 11:56 AM

M&M's Log
 
I have been recording my logs under the daily WOD comments. I have added some CFE elements into my activity for an upcoming triathlon and want to track those workouts as well.

Some current stats (Putting these here to track how they improve over time):
Age 33
Height 5' 11"
Weight 175
Body Fat 17% (Checked with Dunk Test last week)
Resting Heart Rate 45
BP 120/70
Cholesterol 158/99/50 - Tri 48 (Best numbers in years)

Goals
Age 34
Height 5' 11"
Weight 165
Body Fat 12%
Resting Heart Rate 40
BP <120/70
Cholesterol less then what it is today - Stop taking pills

Michael Maurice 07-21-2009 11:57 AM

Re: M&M's Log
 
Rest Day

Michael Maurice 07-22-2009 07:24 PM

Re: M&M's Log
 
Nancy

5 rounds for time of:
400 meter run - did on elliptical 5/12 setting
55 pound Overhead squat, 15 reps

16:20

Michael Maurice 07-23-2009 04:26 AM

Re: M&M's Log
 
Hang power clean 1-1-1-1-1-1-1 reps

75-95-105-115-120-120-125

Michael Maurice 07-24-2009 10:39 AM

Re: M&M's Log
 
Mini Lactate Shuttle
Bike
2:30 Min on, 1:30 Min off, 3 Min on, 1:30 Min off, 3:30 Min on.. Done.
All out maximal efforts!

Did on spin bike at Y. For interval portion kept Watts above 200

5:00 WU
2:30 On - 129 bpm
1:30 Off
3:00 On - 135 bpm
1:30 Off
3:30 On - 142 bpm
3:00 CD

20:00 Total

Michael Maurice 07-26-2009 01:31 PM

Re: M&M's Log
 
Filthy Fifty - Scaled to Pack

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Reset clock before checking, somewhere between 20-30 minutes

Michael Maurice 07-27-2009 11:03 AM

Re: M&M's Log
 
Run 5K

Did at Noon - 82deg/64%Hum - No Wind

Quickparts 5k loop

24:45

Michael Maurice 07-28-2009 06:22 PM

Re: M&M's Log
 
Deadlift 1-1-1-1-1-1-1 reps

225-230-235-240-240-245-250

Michael Maurice 07-28-2009 06:29 PM

Re: M&M's Log
 
Swim 1min Ladder

1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

200yd WU - 3:26
2:00 rest
75yd - 1:00
0:50 rest
75yd - 1:02
0:40 rest
75yd - 1:03
0:30 rest
75yd - 1:05
0:20 rest
75yd - 1:07
0:10 rest
75yd - 1:10
0:20 rest
75yd - 1:08
0:30 rest
75yd - 1:08
0:40 rest
75yd - 1:06
0:50 rest
75yd - 1:06

Michael Maurice 07-30-2009 04:16 AM

Re: M&M's Log
 
"DT"

Five rounds for time of:
65 pound Deadlift, 12 reps
65 pound Hang power clean, 9 reps
65 pound Push jerk, 6 reps

9:19

Michael Maurice 07-30-2009 05:52 PM

Re: M&M's Log
 
Time Trial :Short

Bike: 8 mile TT

Used Spin Bike at Y. RPE 13. Forgot HRM

19:40

Michael Maurice 08-01-2009 05:53 AM

Re: M&M's Log
 
On 7/31

“Lynne”

Five rounds for max reps of:
Max Push Up
Pull-ups

25/4
21/3
17/2
13/2
14/1

Michael Maurice 08-01-2009 05:28 PM

Re: M&M's Log
 
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups on swiss ball
10 Back extensions on swiss ball

11 rounds

Michael Maurice 08-03-2009 06:45 PM

Re: M&M's Log
 
8/2/09 - Rest Day

Michael Maurice 08-03-2009 06:46 PM

Re: M&M's Log
 
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (Trying to jump as little as possible)
10 Push-ups
15 Squats

14 rounds

Michael Maurice 08-04-2009 04:21 AM

Re: M&M's Log
 
Pack:
With a continuously running clock do one 95 pound Clean and Jerk the first minute, two 95 pound Clean and Jerks the second minute, three 95 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

5 rounds. . .Died on #2 in 6th round.

That was tough

Michael Maurice 08-04-2009 08:01 PM

Re: M&M's Log
 
2nd workout today

couldn't swim because pool closed. Did run instead.

Run 10k

52:54

avg hr 162
did @ 9pm - 75deg 81% hum

legs tired from 2 previous workouts

Michael Maurice 08-05-2009 07:47 PM

Re: M&M's Log
 
Weighted Hill Climb Time Trial

Swim: 500m, add a T-shirt

8:30

Michael Maurice 08-06-2009 07:13 PM

Re: M&M's Log
 
"J.T."

21-15-9 reps of:
Handstand push-up progression on bench
Bench dips
Push-ups

9:14

Michael Maurice 08-08-2009 07:42 AM

Re: M&M's Log
 
8/7

Rest Day

Michael Maurice 08-08-2009 07:43 AM

Re: M&M's Log
 
Back Squat 1-1-1-1-1-1-1 reps

135-140-145-150-155-165-175

Michael Maurice 08-09-2009 06:54 AM

Re: M&M's Log
 
Bike 11 miles

37:00 - Avg HR 144

8:00am - 82 deg - 66% Hum - Calm

Michael Maurice 08-10-2009 07:18 PM

Re: M&M's Log
 
"Nicole" modified

Complete as many rounds in 20 minutes as you can of:
Max rep Pull-ups
20 Box Jumps 16"
Elliptical 400m

7 rounds - Avg HR 150 - Max 175

Strict Pull Ups - 5, 4, 4, 3, 3, 3, 3

Michael Maurice 08-11-2009 07:41 PM

Re: M&M's Log
 
"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Box Jump, 16" box (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Push-press, 75 pounds (Reps)
Elliptical (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

1 2 3
22 24 20
18 22 20
9 9 9
10 10 10
11 13 16

Total 223

Michael Maurice 08-13-2009 02:03 PM

Re: M&M's Log
 
8/12 - Rest Day

Michael Maurice 08-13-2009 02:05 PM

Re: M&M's Log
 
Swim 25yd Tabata

200 WU

25yd Tabata not for time about 80% (200 total)

200 CD - 50 Kick Drills, 50 Pull Drills, 100 Free

Michael Maurice 08-13-2009 02:06 PM

Re: M&M's Log
 
8/14 - Rest Day

Michael Maurice 08-15-2009 11:18 AM

Re: M&M's Log
 
Huntsville HiWAAY Spint Triathlon

3m Run ~ 23:53
T1 ~ 2:16
6m Bike ~ 17:39
T2 ~ 2:25
400yd Swim ~ 7:00 (Missed the lap time from T2 to Swim)

Final ~ 53:14

Michael Maurice 08-15-2009 11:20 AM

Re: M&M's Log
 
Stretch after HiWAAY Triathlon

3x10

Inclined Situps
Back/Hip Extensions
Dumbbell Swings 35lbs
Pushups

Michael Maurice 08-16-2009 07:30 PM

Re: M&M's Log
 
3x10

Swissball Situps
Swissball Extensions
Dumbbell Swings 35lbs
Pushups

Michael Maurice 08-17-2009 07:30 PM

Re: M&M's Log
 
"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.

Post total reps from all 32 intervals to comments.

PullUps - 19
PushUps - 67
SitUps - 52
Squats - 93

Total - 231

Michael Maurice 08-19-2009 07:45 PM

Re: M&M's Log
 
8/18 - Rest Day

Michael Maurice 08-19-2009 07:51 PM

Re: M&M's Log
 
"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 165
Bench press: 90 - Dumbbell
Clean: 70 - Dumbbell

26:32

Michael Maurice 08-20-2009 04:27 AM

Re: M&M's Log
 
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

4 min 14sec
1, 2, 3, 4, 3 - Strict PullUps

Michael Maurice 08-20-2009 07:11 PM

Re: M&M's Log
 
Swim: 600m TT

9:48

Michael Maurice 08-22-2009 07:28 PM

Re: M&M's Log
 
On 8/21/09

Front squat 1-1-1-1-1-1-1 reps

125 - 130 - 140 - 145 - 150 - 155 - 160 about max

Michael Maurice 08-22-2009 07:46 PM

Re: M&M's Log
 
Rest Day

Michael Maurice 08-23-2009 08:24 AM

Re: M&M's Log
 
Bike - 2x Repeats by Time

2x12 min, Rest 2 min Between intervals

WU - 1mi
1st Interval 12min - HR above 150
Rest
2nd Interval 12min - HR above 150
CD - .5mi

Total Time - 29:20
Total Distance - 9.1m

Michael Maurice 08-23-2009 05:19 PM

Re: M&M's Log
 
"Ryan"

Five rounds for time of:
7 Muscle-ups - Theraband simulated muscle-ups
21 Burpees

15:39

Michael Maurice 08-24-2009 06:15 PM

Re: M&M's Log
 
Single-under for 2 minutes - 109
Sit-up for 2 minutes - 37
Single-under for 90 seconds - 84
Sit-up for 90 seconds - 26
Single-under for 1-minute - 70
Sit-up for 1-minute - 18
Single-under for 30 seconds - 31
Sit-up for 30 seconds - 10

Single-Under - 294
Sit-Up - 91


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