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Old 10-06-2008, 08:20 PM   #1
Joseph Clark
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Joseph's crossfit log

Monday--6 Oct 08
"Barbara"

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

I had a hard time with a pull-ups but completed the WOD. I didn't time each round but the entire workout took me about an hour.

31/m/6'4"/280
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Old 10-07-2008, 02:43 PM   #2
Joseph Clark
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Re: Joseph's crossfit log

Tuesday--7 Oct 08

Five rounds for time of:
95 pound Deadlift, 15 reps
75 pound Hang power clean, 12 reps
95 pound Front Squat, 9 reps
75 pound Push Jerk, 6 reps

7:00 min
7:15 min
6:30 min
6:15 min
6:25 min

This was a great work out. I used lower weight and focused on my form.


Starting today I will be doing the Recon pull-up Program (Recon PU program)
I got this from Carla's page: http://www.board.crossfit.com/member.php?u=13719

Recon Ron Pull-up Program

Rules:
1. Each step is done two weeks before advancing.
2. A workout consists of approaching the bar five times to do the specified number of repetitions in each set of pull-ups.
3. Select one day each week to omit the workout and do one-third the total repetitions for the day.

Step 1:1,1,1,1,1 Step 16:9,7,6,5,5
Step 2:2,2,1,1,1 Step 17:10,7,6,6,5
Step 3:3,2,2,1,1 Step 18:10,8,6,6,6
Step 4:3,2,2,2,1 Step 19:10,8,7,6,6
Step 5:4,2,2,2,2 Step 20:11,8,7,7,6
Step 6:4,3,2,2,2 Step 21:12,9,7,7,7
Step 7:4,4,2,2,2 Step 22:13,9,8,7,7
Step 8:5,4,3,2,2 Step 23:14,9,8,8,7
Step 9:5,4,3,3,3 Step 24:14,10,8,8,8
Step 10:6,4,4,3,3 Step 25:15,10,9,8,8
Step 11:6,5,4,4,3 Step 26:16,10,9,9,8
Step 12:7,5,4,4,4 Step 27:16,11,9,9,9
Step 13:7,6,5,4,4 Step 28:17,11,10,9,9
Step 14:8,6,5,5,4 Step 29:18,11,10,10,9
Step 15:8,7,5,5,5 Step 30:18,12,10,10,10

31/m/6'4"/280

Last edited by Joseph Clark : 10-07-2008 at 03:08 PM.
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Old 10-07-2008, 03:19 PM   #3
Joseph Clark
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Re: Joseph's crossfit log

Tuesday--7 Oct 08

Recon PU program Step 1, Day 1: 1,1,1,1,1

I did this after I posted the original post. The first set was fairly easy, we'll see how I progress.

31/m/6'4"/280
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Old 10-08-2008, 08:19 AM   #4
Joseph Clark
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Re: Joseph's crossfit log

Wednesday--8 Oct 08

Recon PU program Step 1, Day 2: 1,1,1,1,1

WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps

Current weight: 280#

1--body weight
2--5#
3--10#
4--15#
5--20# (couldn't get more than half way up, did negative PU)
6--25# (Negative PU)
7--30# (Negative PU)


31/m/6'4"/280
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Old 10-09-2008, 07:35 AM   #5
Joseph Clark
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Re: Joseph's crossfit log

Thursday--9 Oct 08

Recon PU program Step 1, Day 3: 1,1,1,1,1

WOD
Rest
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Old 10-10-2008, 10:19 AM   #6
Joseph Clark
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Re: Joseph's crossfit log

Friday--10 Oct 08

Recon PU program Step 1, Day 4: 1,1,1,1,1

WOD
"Ryan"

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

I had to scale this work out for me.
I did five rounds of:
7 Pull Ups (100# assist)
7 Dips (100# assist)
14 Burpees

Total time: 1 hour 6 min.
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Old 10-14-2008, 08:53 PM   #7
Joseph Clark
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Re: Joseph's crossfit log

Tuesday--14 Oct 08

Recon PU program Step 1, Day 7: 1,1,1,1,1

WOD
I didn't get to the WOD today. I will get at it tomorrow.
3-2-1-go!
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Old 10-15-2008, 06:52 AM   #8
Joseph Clark
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Re: Joseph's crossfit log

Wednesday--15 Oct 08

Recon PU program Step 1, Day 8: 1,1,1,1,1

WOD
Deadlift 3-3-3-3-3 reps
115, 165, 165, 185, 235
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Old 10-16-2008, 07:11 AM   #9
Joseph Clark
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Re: Joseph's crossfit log

Thursday--16 Oct 08

Recon PU program Step 1, Day 9: 1,1,1,1,1

WOD
Rowing--1min on, 1 min off, 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.

Distance--3145m
Pace--1:55/500m
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Old 10-17-2008, 08:32 AM   #10
Joseph Clark
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Join Date: Oct 2008
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Re: Joseph's crossfit log

Friday--17 Oct 08

Recon PU program Step 1, Day 10: 1,1,1,1,1

WOD
Fight Gone Bad

Row--26, 18, 21
Wall ball--11, 11, 7
sumo dead lift (65#)--11, 9, 5
push press (75#)--10, 10, 12
box jump--13, 12, 13

Total score--189
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