CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 04-12-2010, 02:39 PM   #1
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Being on a higher level than imaginable to the human race...

Started CF in August and have lost over 30 lbs and gained over 60+ pts on the APFT for a score of 295. I max push-ups and sit-ups and am around 30 secondS off the max for my run. I am starting this new log to track my fitness and PR's. I follow WOD's at my affiliate on tuesdays and thursdays while conducting main site WOD's on other days plus 5 days of morning PT. Usually my week consist of double sessions with 5/2 or 6/1 schedule. Paleo/ Zone type of eating also.

08 APRIL 2010- Thursday

Skill Work- One handed handstand

800m run
21 KB Swings
800m run
21 KB Swings
800m run
21 KB Swings
Time: 8:50

50 Wall Balls (20 lbs) for time: Exactly 1:30

09 APRIL 2010- FRIDAY

Army PT
3 to 4 mile ruck march

Chest Workout in the gym
Tabatta Something Else (Sit-ups)

10 APRIL 2010- SATURDAY

Restday- Land navigation course (walked between 5 and 6 miles of terrain)

11 APRIL 2010- SUNDAY

Restday

12 APRIL 2010- Monday

50 push-ups
6 pull-ups
400m run
40 push-ups
6 pull-ups
400m run
30 push-ups
4 pull-ups
400m run
20 push-ups
4 pull-ups
400m run
10 push-ups
2 pull-ups
400m run
Time:13:21 (*PR...Did it about 2 minutes faster than 3 months ago)
  Reply With Quote
Old 04-13-2010, 04:17 PM   #2
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

13 APRIL 2010- TUESDAY

6 A.M.- PT
Pickup basketball game and the game knock out.
Small amount of push-ups/sit-ups.
40 overhead claps (3 count)
Worked on some handstand push-ups and one handed hanstands

10:45 A.M.
1.5 mile run (high intensity)

4:30 P.M.
Skill Work- Handstands & Frog-stands

WOD
Sequence in order of completion: 1 push-up, 1 sit-up, 1 squat on the minute for every minute. On the second minute you complete two rounds in that exact rotation...etc. Do this until you cannot complete round in designated minute.
-I got completed 13 rounds (minute 13), but kept doing rotations until I reached 20 minutes.
  Reply With Quote
Old 04-14-2010, 04:48 AM   #3
Drew Witter
Member Drew Witter is offline
 
Profile:
Join Date: Apr 2010
Location: Fayetteville  AR
Posts: 9
hey man

Great time on the 800s and KB swings, damn fast.

Def will be keepin an eye on how things come along, thanks for the comment.
  Reply With Quote
Old 04-14-2010, 07:09 AM   #4
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

14 APRIL 2010- WEDNESDAY

6 A.M.- PT

40 push-ups
2 gym sprints
40 supine bicycles
2 gym sprints
14 diamond push-ups
2 gym sprints
40 mountain climbers
2 gym sprints
50 overhead arm claps
2 gym sprints
12 leg tuck twist
2 gym sprints
50 flutter kicks
2 gym sprints

20 minutes of running stairs with some push-ups during
  Reply With Quote
Old 04-18-2010, 04:50 PM   #5
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

4-15-2010- (Thursday)

6am
3 mile run

11:00am-
Skill Work:Worked on form of major lifts (i.e. Sumo deadlift, squat, etc...)
--WOD--
21,15,9
Deadlift at 145lbs
handstand push-ups
Time: 3:57

5pm
AMRAP-15
Kettle bell swings-10 reps
10 sit-ups
10 air-squats
10 burpees
(Each station was conducted on bases of a baseball field while running to each base to conduct the exercise. I did this at low intesity due to army training this weekend.)

4- 16,17,18- 2010- (Fri, Sat, Sun)

Conducted field training.


GET ON MY LEVEL... :
  Reply With Quote
Old 04-19-2010, 04:23 PM   #6
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

4/19/2010- MON

5PM
Strength:
Bench Press

Warm-up reps to max
95lbs x5
105lbs x5
125lbs x5
135lbs x3
155lbs x3
175lbs x3
185lbs x1
205lbs x1
215lbs x (fail)

Now with max BP

205lbs x1 (100%)
115lbs x10 (60%)
185lbs x1 (85-90%)
105lbs x20 (50%)
185lbs x1 (85-90%)
95lbs x30 (45 %)


Tabatta Something Else- Sit-ups
  Reply With Quote
Old 04-20-2010, 04:53 PM   #7
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

4/20/2010- Tuesday

5pm

Throw a 20lb wall ball 100m
21 Thrusters (25lb Free-weights)
Thow a 20lb wall ball 100m
15 Thusters
Throw a 20lb wall ball 100m
9 Thruster

Time: 5:03--- I was suprised at how hard this workout was...

5 minute break

This was a partnered exercise with my CF trainer
Farmers Walk 100m (Free-weights at 45lbs)
21 sit-ups while throwing the 20lb ball across to her at 10 yds (vice versa)
Farmers Walk 100m (45lbs)
15 sit-ups while throwing 20lb ball
Farmers Walk 100m (45lbs)
9 sit-ups while throwing 20lb ball

Time: In and around 10 minutes
  Reply With Quote
Old 04-21-2010, 12:37 AM   #8
Brian Negrotto
Member Brian Negrotto is offline
 
Brian Negrotto's Avatar
 
Profile:
Join Date: Aug 2009
Location: Jonesboro  LA
Posts: 462
Re: Being on a higher level than imaginable to the human race...

What's up brother? Thanx for dropping in the log. All is well over here...Iraq is, well, its still Iraq. Yuck! lol. How's your training coming? I like the WODs your doing, they look good and painful. I'm fortunate in that I am at the only FOB in Iraq that has an actual CrossFit affiliate gym. Bunch of good guys. Anyway, drop me a line from time to time, always good to hear from people "back in the world."
__________________
My log Brian "GROTTS" Negrotto Jr. M/32/69"/200#
"If you are going through hell, keep going." ~Sir Winston Churchill
  Reply With Quote
Old 04-21-2010, 04:34 PM   #9
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

4/21/2010- WED

6AM
PT
-25 minutes of overhead arm claps, push-ups, jumping jacks, and flutter kicks.

- 1 mile cadence run with 3 hill sprints at the end


I had a busy day today and was unable to do a strength workout, but I will catch up tomorrow.
  Reply With Quote
Old 04-21-2010, 04:38 PM   #10
Dom Fruci
Member Dom Fruci is offline
 
Profile:
Join Date: Nov 2008
Location: Boston  MA
Posts: 182
Re: Being on a higher level than imaginable to the human race...

Quote:
Originally Posted by Brian Negrotto View Post
What's up brother? Thanx for dropping in the log. All is well over here...Iraq is, well, its still Iraq. Yuck! lol. How's your training coming? I like the WODs your doing, they look good and painful. I'm fortunate in that I am at the only FOB in Iraq that has an actual CrossFit affiliate gym. Bunch of good guys. Anyway, drop me a line from time to time, always good to hear from people "back in the world."

Thats awesome that you got an affiliate over there! I got off my other log, but decided to track my workouts again. Ive been making some serious gains and have lost over 30lbs since August. I am like 20 seconds or less on maxing the run for the APFT so I will be hitting that soon and busting up my score way over 300. Keep in touch and be safe!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Human Flag Andrew Dossman Exercises 10 07-31-2009 09:18 PM
Human-Doggy CF John Casey Stuff and Nonsense 9 11-17-2008 01:32 PM
The Human Flag Shon Seow Exercises 5 04-20-2008 10:25 AM
About Jumping higher Edmund Vega Fitness 12 09-12-2007 01:05 PM
Human chorionic gonadotropin ? Leah Turner Nutrition 10 08-17-2007 12:08 PM


All times are GMT -7. The time now is 12:51 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.