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Old 06-15-2010, 07:11 AM   #1
Jack Gayton
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Location: Walden  NY
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Jack Gayton's CrossFit Journal

Decided to start a new workout log. I have been changing my mind daily on whether to use a blog or just the CF message board. Decided on the board since I miss the community of CrossFitters and Im not really much of a blogger.

Quick background 33 years old, married and father of 2. Desk Jockey who enjoys the challenge of CrossFit. Been following CrossFit since 2007. Have fallen off the wagon more than once including burning out after preparing for my Level I certification last October. I had worked myself into a frenzy leading up to the cert (like I was preparing for the games) and just burned out in the months after.

I have been doing a mix of affiliate WODs, mainsite WODs and stuff I make up on my own for a few months now while being fairly strict to the paleo diet. Just starting to get back into the groove. In some ways, Im so much better than when I started in 2007, but in terms of strength, I have not progressed as much as I would have liked. One step up, two steps back kinda thing.

Im going to stick to mostly mainsite WODs since those are what I enjoy and what hooked me in the first place.


Stats
Male
33 years old
58
159 lbs
Not quite sure what my bodyfat % is, but I am starting to see abs peeking at me first thing in the morning, so on the right track.

Past couple workouts

SUNDAY 100613
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds (scaled to 95#)
Ring dips

12:12

MONDAY 100614
For time:
Row 500 meters
Body weight Bench press, 30 reps (scaled to 140# and 20 reps)
Row 1000 meters
Body weight Bench press, 20 reps (scaled to 140# and 10 reps)
Row 2000 meters
Body weight Bench press, 10 reps (scaled to 140# and 10 reps)

24:20
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Old 06-15-2010, 09:19 AM   #2
Jack Gayton
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Re: Jack Gayton's CrossFit Journal

Tuesday 100615

Warm-up: jump rope and handstand practice

For time:
Row 2K
50 Wall-ball shots, 20 pound ball (sub air squats)
Row 1K
35 Wall-ball shots, 20 pound ball (sub air squats)
Row 500 meters
20 Wall-ball shots, 20 pound ball (sub air squats)

19:06

I thought the air squats would be too easy when I subbed out wall balls, but I had to do them in increments of 10 and then 5 after the rowing. Good burn.
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Old 06-30-2010, 05:10 AM   #3
Jack Gayton
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Re: Jack Gayton's CrossFit Journal

6/18

Work up to 1RM Back Squat
90# X 5
180# X 3
230# X 1
250# X 1
270# X 1
290# X 1 (PR)

6/22

3 Rounds
45# overhead walking lunges approx 20 lunges each round
15 burpees

followed by,

140# max effort bench press, 8 reps

6/23

Deadlifts @ 5,5,5,3,3,3,1,1,1
205#, 205#, 205#, 225#, 225#, 225#, 255#, 295#, 315#(PR)

6/28

5X3 Back Squat
235# across

followed by,

10 minute amrap
115# push press, 5 reps
incline push-ups, 10 reps
50 yard dash

Completed 5 rounds

6/29

5RM Deadlift

135# X 5
205# X 3
255# X 1
275# X 1
285# X 1

5RM - 285#

followed by,

Max Effort Pull-ups: 14 reps
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