CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Greg's WOD Log (https://board.crossfit.com/showthread.php?t=11585)

Greg Hislop 07-12-2007 06:28 AM

Scaled Cindy

3 pull-ups
6 push-ups
9 squats

8 complete rounds
5 rounds cheating on push-ups and pull-ups as necessary

Greg Hislop 07-13-2007 04:58 AM

Tabata Sumo deadlift high pull, 25 pound plate
7
Tabata Squat
9
Tabata Pull-up
2 Jumping Pull-ups
Tabata Push-up
3 Knee Push-ups
Tabata Sit-up
4 Sit-ups (not very good form)

Comments:
I felt like jelly.
My wife took one look at me when I was finished and said; "...be careful you don't have a heart attack."

Greg Hislop 07-14-2007 09:10 AM

Rest Day

Greg Hislop 07-15-2007 12:47 PM

Back Squats
I don't have access to a rack, and have not done squats in years. So instead of 1-1-1-1-1-1-1 (HEAVY), I did the following:
6 reps @ 90 lbs
7 reps @ 110 lbs
7 reps @ 110 lbs
7 reps @ 110 lbs
10 reps @ 90 lbs

Greg Hislop 07-16-2007 06:39 AM

WOD (Scaled) from Thursday 070712

For time:
25 Walking lunge steps
15 Pull-ups (5,3,1,1,5 Jumping)
35 Box jumps, 20 inch box
20 Double-unders
15 Ring dips (8,4,3)
12 Knees to elbows (done in three's, two's and one's)
20 Kettlebell swings, with a rock from my backyard
15 Sit-ups
15 Hang squat cleans, 20 pound dumbells
15 Supermans
30 Wall ball shots, 20 pound ball
3 Towel over bar Pull-ups

28 minutes


Greg Hislop 07-17-2007 04:40 AM

WOD from Friday 070713
Bench Press 1-1-1-1-1-1-1 reps

I don't have a bench so I substituted the following:

Regular Push-ups x 18
Tricep Push-ups x 18
Dive Bombers x 18
Wide Push-ups x 18

Did these using a 2,4,6,4,2 Pyramid.


Greg Hislop 07-19-2007 09:59 AM

WOD from Sunday 070715
"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

What I did:
CFWU

Deadlifts
21 @ 90 lbs
15 @ 110 lbs
9 @ 130 lbs

Handstand Push-ups
Tried this against a wall and could only do 4 partials.
So I substituted:
Duumbell Presses @ 25 lbs
21(f), 15(f), 9

From now on I will use the FAQ suggestion and keep plugging with partials until I can get my nose down.



Greg Hislop 07-20-2007 04:33 AM

CFWU
Pull-ups: (Short term goal is 3x8 from dead hang)
1,2,3,1,2,1
4,4,2,1,1
4,2,1
Dips:
3x8

WOD from Monday 070716
Hang squat clean 1-1-1-1-1-1-1 reps
1st time attempting this
5 @ 60lbs
5 @ 80lbs
5 @ 90 lbs
2 @ 100 lbs
2 @ 110 lbs
1 @ 120 lbs
1 @ 130 lbs (failed)





Greg Hislop 07-21-2007 05:53 AM

Since I've lost a couple pounds since starting the WOD's on July 11/07, I thought I better post my stats.

Age: 37
Height: 6' 1"
Weight on July 11: 203 lbs
Weight on July 21: 200 lbs
Body Fat: Unknown (but my wife took some before pictures that I will post once I have some decent after pictures)

WOD from Tuesday 070717
Weighted pull-ups 1-1-1-1-1-1-1 reps

CFWU
3 x 3 pull-ups
3 x 8 dips

Palm Facing Out:
1 @ 10 lbs
1 @ 20 lbs
1 @ 30 lbs
1 @ 40 lbs (failed)
1 @ 35 lbs (ugly)
Palm Facing In:
1 @ 40 lbs
1 @ 45 lbs (failed)

3 Rounds of:

400 M Run
10 Burpees
20 Double Unders




Greg Hislop 07-23-2007 06:27 AM

WOD from Thursday 070719
Complete twenty rounds of:
5 Pull-ups
10 Push-ups
15 Squats

What I did:
1 = Complete Round, F = Ugly Round

5 Pull-ups
10 Push-ups 1-1-F
15 Squats

4 Pull-ups
8 Push-ups F,F
15 Squats

3 Pull-ups
6 Push-ups F,F
15 Squats

2 Pull-ups
4 Push-ups 1,1,1
15 Squats

1 Pull-ups
2 Push-ups 1,1,1,1,1
10 Squats

1 Pull-ups
4 Push-ups 1
10 Squats

2 Pull-ups
4 Push-ups 1,1,F
10 Squats

2 Pull-ups
8 Push-ups 1
10 Squats

TOTALS
49 Pull-ups
104 Push-ups
250 Squats




Greg Hislop 07-25-2007 04:50 AM

WOD from Friday 070720
Front Squat 5-5-5-5-5 reps

Done on Tues. July 24/07

Front Squats (from hang)

5 x 5 115 lbs


Greg Hislop 07-25-2007 05:15 AM

WOD from Saturday 070721
"Fight Gone Bad!"

I don't have a stopwatch yet (it's in the mail as I write) and my goal was simply to get through 3 scaled rounds.

Substituted the 21-15-9 rep structure for 1 minute rounds. Also substituted a 1 minute run for the rowing.

I was really just going through the motions on this to see how it felt, and I'm glad I did since it would have killed me otherwise.

Used 55lbs for the push-press and sumos.




Greg Hislop 07-27-2007 04:14 AM

WOD from Monday 070723
"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Ran 400 meters
21 x 25 lb dumbell swings
8 Pull-ups (all broken)
3 rounds
14 min 31 sec

Greg Hislop 07-28-2007 05:26 AM

WOD Tuesday 070724
Push Jerk 3-3-3-3-3-3-3 reps

3 x 115 lbs
3 x 115 lbs
3 x 125 lbs
5 x 115 lbs
5 x 115 lbs
5 x 115 lbs
3 x 115 lbs

Have to clean these and 125 lbs is about my max.
Started having some pain in my left knee on the 3rd set.


Greg Hislop 07-29-2007 11:21 AM

Run 5k
Ran for 9 min 55 secs (to my goal distance).
Alternated walking 1 min and running 1 min for the rest of the 5 k.

32 min 33 secs

Greg Hislop 07-31-2007 09:22 AM

WOD from Friday 070727
"Linda"

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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Scaled to:
Deadlift: 120lbs
Elevated Pushups (No Bench)
Clean: 65lbs

I wouldn't call it "Stormin Through" but I completed all the reps in 37:36.

Just completely spent at the end.

Damon Costantini 07-31-2007 10:12 AM

hey greg-
with the scaled cindy workout you posted, is it just a body weight squat?

Greg Hislop 08-02-2007 06:07 AM

Hey Damon
Yes, those squats were just body weight.
I had knee surgery back in December (ACL heat shrink and medial meniscus repair)and I wasn't supposed to do any sports for 6 months (mid June). So I'm trying to be cautious about what I do. I call it my "Rice Crispy" knee, since it snaps, crackles and pops when I squat. Hopefully this is somewhat normal.


Greg Hislop 08-02-2007 05:57 PM

Had to miss WODS from 07/07/28 and 07/07/29.
Upper back spasm compliments of "Linda".

Greg Hislop 08-16-2007 01:53 PM

Back from holidays

Taking it easy for a while since my back has still not healed completely.

WOD from Sunday 080812
"Grace"

135 pound Clean and Jerk, 30 reps

Did this with empty bar (45lbs) from hang position.

Greg Hislop 08-21-2007 07:37 AM

Re: Greg's WOD Log
 
3 Rounds of:

400M Run
9 Pull-ups
20 Push-ups
21 Squats

20:20

Greg Hislop 08-22-2007 07:13 PM

Re: WOD from Saturday 070818
 
"J.T"

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

WID "What I Did"
15-9-3
Handstand Push-ups (Partial, against wall)
Regular Dips (Partial)
Push-ups

No Time

All broken sets.

Although this was pretty pathetic, their was improvement in the handstand push-ups. The first time I tried these I did one partial. Today I did 8 (lowering my head to the height of 1 big dictionary, 2 volumes of Mathew Henry's commentary of the bible and 1 pillow.

Greg Hislop 08-24-2007 06:03 AM

Re: WOD from Monday 070820
 
Front Squat 3-3-3-3-3-3-3 reps

WID (back squats)

115 lbs 5,7,9

125 lbs 5,7

125 lbs (front squat) 3

115 lbs 9

Each set started with a clean and jerk since I don't have a squat stand... yet.

Greg Hislop 09-05-2007 10:18 AM

Re: Greg's WOD Log
 
Getting back into things now that my back is feeling better.
Visited [url]www.crossfithel.com/[/url] and am going to use their beginner workouts
for a month before doing the WODS (scaled) again.

Today's WOD

max rounds in 20 min
2 pull-ups
4 push-ups
6 squats

Completed 19 rounds.

Greg Hislop 09-06-2007 05:07 AM

Re: Greg's WOD Log
 
3 rounds of:

Run 400 M
20 Double Unders
15 Wall Ball Shots

(Walked and ran for the 2nd and 3rd round)

Time 16:56

Short Term Goal: 3 Rounds non-stop, no walking
Long Term Goal: 5 Rounds non-stop

Greg Hislop 09-07-2007 10:36 AM

Re: Greg's WOD Log
 
5 Rounds of:

4 Pull ups
12 Push ups
20 Squats

4th Round Push ups - 8,4
5th Round Push ups - 4,2,2,2,2

9:39

Greg Hislop 09-08-2007 04:50 AM

Re: Greg's WOD Log
 
3 Rounds of:

400 M Run
30 Sit ups
10 Deadlifts 135 lbs

19:24

Greg Hislop 09-11-2007 05:14 AM

Re: Greg's WOD Log
 
As many rounds as possible in 20 minutes of:

Pull ups 3
Push ups 6
Squats 9

16 Unbroken Rounds
2 Broken (Only on the pull ups)

Compare this to my first post 2 months ago.

[I]Scaled Cindy

3 pull-ups
6 push-ups
9 squats

8 complete rounds
5 rounds cheating on push-ups and pull-ups as necessary[/I]

I was able to double the number of unbroken rounds and added 5 rounds to boot. Feels pretty good.

Time to turn up the intensity.

Greg Hislop 09-12-2007 04:50 AM

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

400M Run
15 OHS 45 lbs

I somehow managed to reset my stopwatch during the workout, but I did glimpse the time for my first split (4 min and something) so I'm going to guess that my total time was somewhere around 26 min.

Greg Hislop 09-13-2007 04:31 AM

Re: Greg's WOD Log
 
Jumped to level 5 of [url]www.crossfithel.com[/url] beginner workout.

5 rounds for time:

5 pullups
15 pushups
20 situps (I added these)
26 squats

20:01

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


All times are GMT -7. The time now is 02:34 PM.


CrossFit is a registered trademark of CrossFit Inc.