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-   -   Greg's WOD Log (https://board.crossfit.com/showthread.php?t=11585)

Greg Hislop 09-15-2007 06:58 AM

Re: Greg's WOD Log
 
Sept. 14 Rest Day

Today

[url]www.crossfithel.com[/url], beginner workout, Level 5, Friday's workout:

For time:

26 Pullups (10,2,2,2,2,2,1,1,1,1,1,1, 10-30 seconds between reps)
51 Pushups (20,8,6,4,4,3,3,2,1, 10-30 seconds between reps)
51 Squats (51)

12:50

This was tougher than I thought it would be. The first sets of pull-ups and push-ups were higher reps than normal. Combined with the shorter rest periods, these really broke me down...especially the pullups.

Although I've stopped recording it I always do the crossfit warm up before the work outs. From now on I'm going to go for max reps pullups on the 2nd and 3rd rounds.

Greg Hislop 09-17-2007 06:04 AM

Re: Greg's WOD Log
 
Scaled "Cindy"

As many rounds as possible in 20 minutes.

4 Pullups
8 Pushups
12 Squats

Unbroken Rounds = 5
Broken Rounds = 2
Broken Rounds (with jumping pullups) = 5

12 Rounds + 2 jumping pullups

It's hard to believe that adding 1 pullup, 2 pushups and 3 squats will break me down as bad as it did. I went from 16 unbroken rounds last week (3,6,9) to 5 this week.

Also, in my last post I said that I was going to start recording max pullup efforts in the CFWU. Just thought I'd clarify that this will be on non pullup centric days.

Greg Hislop 09-18-2007 04:38 AM

Re: Greg's WOD Log
 
Just did the CFWU this morning.

First set pullups - 1,2,3,2,1
2nd - 8,4,3
3rd - 6,4,3,2

Greg Hislop 09-19-2007 04:35 AM

Re: Greg's WOD Log
 
5 Rounds for time:

5 Pullups
15 Pushups
20 Situps
26 Squats

Round 1 = 2:29
Round 2 = 2:49
Round 3 = 3:08
Round 4 = 3:53
Round 5 = 4:37

Total Time = 16:55 (Last weeks time was 20:01)

Pushups broken in 4th and 5th round: (12,3) and (5,5,2,2,1)
Situps broken in 5th round: (10,10)
Everything else unbroken

Greg Hislop 09-22-2007 05:18 AM

Re: Greg's WOD Log
 
Sept. 20th - Rest Day

Sept. 21st - Missed Day

Today

For Time:

26 Pullups
51 Pushups
51 Squats

Pullups (6,6,4,3,2,2,1,1) 4:25
Pushups (12,12,10,8,5,4) 4:05
Squats (51) 1:35

Total Time = 10:05
Last Weeks Time = 12:50

I've been using the [url]www.crossfithel.com[/url] "get in shape" program for 3 weeks now, and in keeping with their recommendations I'm going to scale back a few levels in the upcoming week. I'm at level 5 right now.

Greg Hislop 09-25-2007 10:10 AM

Re: Greg's WOD Log (Yesterday & Today)
 
[B]Yesterday[/B]

CFWU
[B]Pullups[/B]
(1,2,3,4,3,2)
(5,5,4,1)
(6,4,3,2)
[B]Dips[/B]
(2,4,6,4)
(5,5,5)
(10,5)

Instead of doing a [url]www.crossfithel.com[/url] level 2 scaled "Cindy" I decided to try the paralette routine at [URL="http://www.amgym.com/tt/index.cfm?Entity=3&Department=19&Dept_Order=1&Preview=0&This_TopicOrder=4&This_SubtopicOrder=5"]American Gymnast [/URL]that coach had mentioned somewhere.

As usual it was more difficult than I thought it would be. I basically schlepped my way through it and could not even do 1 rep of the "Straddle Press to Handstand Against Wall".

Yet another goal.

[B]Today[/B]

CFWU
[B]Pullups[/B]
(1,2,3,4,3,2)
(10 Jumping, 5 Jumping)
(10 Jumping, 3 Jumping, 2 Jumping)
[B]Dips[/B]
(5,5,5)
(10,5)
(12,3)

2 Rounds for time:

Run 400 M
20 Wallball shots
20 Box jumps

11:07

I had planned to do 4 rounds but I just completely ran out of steam.

Greg Hislop 09-26-2007 04:43 AM

Re: Greg's WOD Log
 
Easy Week

5 Rounds for time:

3 Pullups
8 Pushups
15 Squats

4:50

Easy...but I'm still sweating.

Greg Hislop 09-28-2007 07:11 AM

Re: Greg's WOD Log
 
Last Day of Easy Week

For time:

20 Pullups (10,4,2,1,1,1,1)
41 Pushups (28,6,7)
41 Squats (41)

7:07

Greg Hislop 10-01-2007 05:08 AM

Re: Greg's WOD Log
 
[B]Scaled Cindy[/B]

As many rounds as possible of:

4 Pullups
8 Pushups
12 Squats

7 Unbroken Rounds
1 Broken Round (Dead Hang Pullups)
5 Broken Rounds (Jumping Pullups and Broken Pushup Rounds)

Total Rounds = 13

I added 2 more unbroken rounds this time around. Not too bad since the kids are back in school and I'm fighting the first of this season's colds.

Greg Hislop 10-03-2007 04:45 PM

Re: Greg's WOD Log
 
5 Rounds for time:

8 Pullups
24 Pushups
40 Squats

Finished the Pullups on the 4th round and had to stop.
It was either stop or see Pukie... so I stopped.
Wimp.

3 Rounds + 8 Pullups (Resting 2 minutes between rounds)

19:35


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