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Old 06-11-2007, 11:18 PM   #1
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
Posts: 63
Been doing WODs (scaled) sporadically for about 2 months. Discipline in training and nutrition has been severely lacking compared to where I was 5 years ago. So, with this WOD I am starting anew:



Warmup x 3
Samson stretch x 15 sec
15 OHS w/PVC
15 situps
15 back extensions
5 pullups
10 dips

Back squat
95# x 3
95# x 3
95# x 3
95# x 3
115# x 3
115# x 3
115# x 3

Probably could've pushed a bit more, but my form still isn't the best. I feel like once the weight gets heavier, I'm pushing more from my toes than my heels. Maybe put a board beneath my heels next time?


Nutrition
Post-workout Muscle Milk and Powerade.
Ham & cheese sandwich, chips, Pepsi.
3 slices Papa John's
$3.50 pitchers!

My diet sucks donkey balls.
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Old 06-12-2007, 05:10 PM   #2
Connie Morreale
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Join Date: Apr 2007
Location: Ellicott City  MD
Posts: 502
congrats on "starting anew"!
looking foward to seeing your numbers grow with your consistency.

now about that diet....
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Old 06-13-2007, 10:29 AM   #3
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
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Warmup x 3
Samson stretch x 15 sec
15 OHS w/PVC
15 situps
15 back extensions
5 pullups
10 dips

WOD
15-12-9 of:
45# cleans
bench dips

I'm not terribly familiar with the clean, so I opted to just use the bar and concentrate on my form. The videos of Coach Burgener on the CF site helped quite a bit.
I think I'll have one the trainers take a look at my form next time cleans come around. I'm not sure how my thighs are supposed to be positioned during the "catch" phase of the clean. Are they supposed to be parallel to the floor, or is their position dependent upon the amount of weight being lifted and the force required to push it back up? Looks like it's back to the videos.

Bench dips were no problem.

I need to see about getting some rings and finding out if my gym will let me put them up.

All in all, I enjoyed this workout. Even just lifting the bar, I felt it was good conditioning by doing the WOD straight through without stopping. Next time I'll wear a watch & time myself.

Nutrition
post-workout Muscle Milk & Powerade
will edit this portion this evening after all is said and done. MUST AVOID VENDING MACHINE AT WORK!!!!!
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Old 06-13-2007, 09:56 PM   #4
Stew Wall
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Okay, so now I know that you can only edit posts within 30 minutes.

Nutrition
post-workout Muscle Milk & Powerade
chicken breast sandwich w/lettuce & olives
6"Subway club w/cheese, lettuce & olives
6"Subway club w/cheese, lettuce & olives (again...hey, I live right next to a Subway!)
2 Cokes (dang)

Better than yesterday; with the exception of the Cokes all I drank today was water and Powerade. At least I'm not drinking beer tonight...that's a first in about a month. Wow, that seems even worse when I see the words.

(Message edited by superstew on June 13, 2007)
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Old 06-15-2007, 09:46 AM   #5
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
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14 June 07:


Warmup x 3
15 sec Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
5 pullups
10 dips

WOD
10 minutes of:
8 double-unders
8 burpees
8 box jumps
8 towel pullups (sub for rope climb)

Only made it through 2 full rounds. 3rd round made it through the box jumps & 1 pullup before time was up. Really disappointed, I thought I would do better.

The double-unders were what took up the most time. I couldn't do 8 in a row, so I did "single-unders" (whatever) to get into a rhythm and threw in a double-under every 3 seconds or so.

Burpees no problem, neither were the box jumps.

Had to rest during every set of towel pullups.

Nutrition
post-workout Muscle Milk & Powerade (I am becoming addicted to Arctic Shatter)
6" Subway club on wheat w/lettuce & olives (no cheese)
chicken breast sandwich w/lettuce & olives (x2)
bag of Baked Lay's (x2)
2 Reese's peanut butter cups (I hate my lack of willpower)
3 Coors Lights (yum)

Everything was good in the hood until the stupid Reese's. Besides the beer, the only thing I drank was water & Powerade, so I got that going for me.
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Old 06-24-2007, 06:21 PM   #6
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
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Finally back from climbing in southern Utah. Made it back from the airport Friday night in time to do the WOD.

22 Jun 07:

CFWU x 3
Samson stretch 15 sec
15 OHS w/PVC
15 situps
15 back extensions
10 dips
*omitted pullups since WOD was heavy on 'em

WOD
20 minutes of:
5 box jumps (24")
5 pullups
10 knees to elbows

Made it through 6 complete rounds and ran out of time during round 7's KTEs.

I thought the KTEs would be the easiest part, boy was I wrong! I did seem to be able to find a groove to knock out the pullups in rapid succession (even though it was on 5).

Box jumps were no problem.



23 Jun 07:

CFWU x 3
Samson stretch 15 sec
15 OHS w/PVC
15 situps
15 back extensions
10 dips
*omitted pullups due to WOD


WOD
21-15-9 for time of:
45# thruster
pullups

23:37

Heaviest weight so far on the thrusters and it was just enough to be challenging. I think I'll stick with that weight for thrusters for the next two WODs and then increase the weight, depending on how I feel.

Had to break down the pullups on all sets. Started kipping by the last 3 reps on the set of 21.

Pullups were the culprit in taking up time. Nowhere to go but up, I suppose. I did like the way my arms & shoulders looked in the mirror afterward, though!

Nutrition:
post-workout Muscle Milk
naked burrito (no tortilla) w/chicken, rice, salsa, guacamole
four tasty Coors Lights--Mmmmm

24 June 07:

Rest Day
Took my new Specialized Allez out for a 15 mile spin today! I love it!
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Old 06-25-2007, 11:49 PM   #7
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
Posts: 63
25 Jun 07

biked 35 minutes to gym

CFWU x 3
15 sec. Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
6 pullups
11 dips

WOD
front squat 1-1-1-1-1-1-1:
95#
115#
115#
115#
115#
135#
135#

biked 35 minutes home

I'm really enjoying biking to the gym. It's a great way to clear my head and get my blood flowing through my legs.

Increased the number of pullups & dips in the warmup by 1 each, my goal is 15 each when doing the warmup with no rest.

Wrists hurt during the first two front squats, but then I learned to keep my elbows high and rest the bar on my shoulders and just use my hands to balance it. It felt so cool to finally see the big 45# plates on a bar that I was lifting (even if it was only twice)! I'm going to start with the 35# plates on next time.

Nutrition
post-workout Muscle Milk
naked burrito (no tortilla) w/1 cup of white rice, 2 cups steak, guacamole, salsa & corn salsa
1 Jello cup
6" Subway club w/cheese, lettuce & olives
1 bag Baked Lay's
1 Snickers bar (dammit!)
a ton of water
$3.50 pitchers! yay!}
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Old 06-29-2007, 08:56 PM   #8
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
Posts: 63
26 Jun 07

Biked 35 minutes to gym.

CFWU x 3
15 sec. Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
6 pullups
11 dips

WOD (scaled):
"Murph"
run .5 mile
25 pullups
50 pushups
75 squats
run .5 mile

26:38
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Old 07-03-2007, 10:12 AM   #9
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
Posts: 63
3 July 07

CFWU x 3
15 sec. Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
6 pullups
11 dips

WOD
40 single unders
20 situps
30 single unders
15 situps
20 single unders
10 situps

3:37

I think I'm going to start timing my warmups in addition to the WOD. I usually rest for about 30 seconds after the last set of OHS, but I bet I will improve faster if I push myself through for time.

As far as the WOD goes, I was a wuss today and modified Brand X's buttercup workout with single unders. I know I can do double unders, but it takes me forever to get through a WOD with them. I will do them next time.

I just need to get "3-2-1 go" tattooed on my forehead and look into the mirror when my wuss meter redlines.

I tried doing the warmup and WOD situps unanchored today, but after reading the FAQ I'm going to continue doing the anchored "military" situps.

Will do a 2 mile run today at 2pm.

The bike is the shop today, so no riding to work this evening. I used Google's pedometer to find the approximate distance I'm riding; it's about 13 miles round trip, burning about 1100 calories.
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Old 07-04-2007, 12:31 PM   #10
Stew Wall
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Join Date: Jun 2007
Location: Monterey  CA
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04 Jul 07

CFWU x 3
15 sec. Samson stretch
15 OHS w/PVC
15 situps
15 back extensions
6 pullups
11 dips

13:01

WOD

"CrossFit Total"
Squat: 135#
Press: 70#
Deadlift: 135#

Total: 340

Probably could've pushed a little more on the squat and deadlift, but I'd better make sure my form is spot on first.

Surprised myself on the press, I didn't think I would be able to press more than 50#. Sweet.

Get the bike back tomorrow! Yeah!
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