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Old 10-20-2008, 09:06 PM   #11
Joseph Clark
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Re: Joseph's crossfit log

Monday--20 Oct 08

Recon PU program Step 1, Day 13: 1,1,1,1,1

WOD
Complete as many rounds as possible 20 minutes of:
75 pound Thruster, 5 reps
75 pound Hang Powercleans, 7 reps
75 pound Sumo Deadlift High-pull, 10 reps

6 rounds completed
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Old 10-21-2008, 09:37 PM   #12
Joseph Clark
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Re: Joseph's crossfit log

Tuesday--21Oct 08

Recon PU program Step 1, Day 14: 1,1,1,1,1

WOD
Ten rounds for time of:
12 Burpees
12 Pull-ups

I ended up only doing 8 rounds in 53 minutes. From the fifth round I started doing jumping pullups.
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Old 10-22-2008, 01:21 PM   #13
Joseph Clark
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Re: Joseph's crossfit log

Wednesday--22 Oct 08

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

WOD
5K run in 30 minutes.

21, 15, 9 for time of:13:00

135 deadlift
dips
box jumps
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Old 10-27-2008, 09:54 PM   #14
Joseph Clark
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Re: Joseph's crossfit log

Monday--27 Oct 08

Recon PU program Step 2, Day 4: 2,2,1,1,1

WOD
400m run with 2 minute rest--4 rounds for time: 15:00
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Old 10-28-2008, 07:47 AM   #15
Joseph Clark
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Re: Joseph's crossfit log

Tuesday--28 Oct 08

Recon PU program Step 2, Day 5: 2,2,1,1,1

WOD
Squat clean 1-1-1-1-1-1-1 reps
135, 135, 145, 155, 165, 175, 185
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Old 10-29-2008, 06:36 AM   #16
Joseph Clark
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Re: Joseph's crossfit log

Wednesday--29 Oct 08

Recon PU program Step 2, Day 6: 2,2,1,1,1

WOD
Shoulder press 1-1-1-1-1 reps--125#
Push press 3-3-3-3-3 reps--115#
Push Jerk 5-5-5-5-5 reps--115#
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Old 10-29-2008, 07:14 AM   #17
Joseph Clark
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Re: Joseph's crossfit log

Here is a great crossfit tracker that I found on the camp pendleton site.
Attached Files
File Type: email CrossFit Records.xls (22.0 KB, 116 views)
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Old 10-29-2008, 08:09 PM   #18
Steve Luczynski
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Re: Joseph's crossfit log

TDY, Elizabeth (from Spanky)
95lb Cleans, Dips on bars (no rings)
23:05 total time, cleans not deep full squats, but consistent
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Old 11-03-2008, 10:13 PM   #19
Steve Luczynski
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Re: Joseph's crossfit log

9 rounds of Cindy after weekend off. Spanky
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Old 11-04-2008, 08:59 PM   #20
Joseph Clark
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Re: Joseph's crossfit log

Monday--3 Nov 08

Recon PU program Step 2, Day 12: 2,2,1,1,1

WOD
Thrusters
3-3-3-3-3
115, 125, 135, 145, 145



Tuesday--4 Nov 08

Recon PU program Step 2, Day 13: 2,2,1,1,1

WOD
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.
I finished 7 rounds and only got 4 on 8th round.
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