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Old 06-13-2008, 07:18 AM   #11
Kevin McPherson
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michael

800 m run
50 back ext
50 situps
3 rounds for time

21:23

'michael' was my first crossfit, time was way over 26 min, 5 min improvement in just under one month!!
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Old 06-15-2008, 08:18 AM   #12
Kevin McPherson
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15 June, father's day wod

ohs, fs, bs, 1-1-1-1-1

OHS-45/55/65/75/85(awkward)
FS-95/105/115/125/135
BS-145/155/165/175/185-----205(PR)

This was a good progression, good for my coordination. A couple week ago I failed at 205 for the CFT, got it this time after all those squats. Strength---increasing...........power---progressing......weight-----exactly the same.
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Old 06-15-2008, 08:30 AM   #13
Stephen Smith
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Re: Tall and thin is a shape....but not for long

Well, if you want your weight to go up, that'll be all about your diet (although you can gain some muscle mass and lose some fat by doing CF and keeping your diet the same)... but then, you don't need me to tell you that.

Very nice work on the squat progressions! I'm missing today's WOD, because I'm off on my schedule, and I'm stuck at work through all the hours my gym is open. I'm going to do my patented 'at-work WOD', which is surprisingly intense, but I hate missing heavy days like this. Well, I did last week's deadlifts yesterday anyway, so a few days' break before heavy squats is probably a good idea anyway, right?
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http://www.board.crossfit.com/showth...824#post945824
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Old 06-16-2008, 01:41 PM   #14
Kevin McPherson
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16 June2008

50 situps
50 du's(subbed tuck-jumps)
50 situps
50 walking lunges(ow)
50 situps
50 burpees
50 situps

all situps military style, anchored feet

23:10-situps are my weakest thing, long torso

i thought my heart was gonna jump outta my mouth
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Old 06-17-2008, 09:13 AM   #15
Kevin McPherson
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17 June

1 month anniversary of crossfit was yesterday

7 rounds
21 shoulder presses
21 back extensions

1st 3 rounds of sp's were at 65, my form began failing, last 4 rounds were at 55

28:24

Again, my conditioning outpaces my strength. I felt like I could have run several miles afterwards, but my shoulders/arms would not go faster. 1st set was 21 in a row, the rest were variations on 8/6/4/2/1.
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Old 06-19-2008, 08:39 AM   #16
Kevin McPherson
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cft #2

Squat-205(pr by 20)
Shoulder press-105(still sore from 2 days ago, old pr 115)
Deadlift-235(pr by 40 lbs)

Total-545 lbs

improvement of 50 lbs since last CFT, and if my arms had been solid I would've done more. crossfit rules!

I need to push myself on squats and deadlifts-i think i can do more.
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Old 06-20-2008, 11:09 PM   #17
Kevin McPherson
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ouch

10 65# thrusters
10 pullups(first 3 rounds kipping, the rest jumping/kipping)


as many rounds in 20 minutes

8 full rounds

pukey almost showed a couple times.
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Old 06-21-2008, 07:59 AM   #18
Kevin McPherson
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aaarrmmms shakkkking

50 muscle ups for time(maybe one day when I can do one muscle up)

substituted 150 bar dips and 150 jumping pullups

Did sets of 10 each at a time. Didn't really stop during them, except towards the end when I did 5-5 of the dips. killer, my arms are trembling. Plus, I got my smallpox vaccine today, so my arm's sore anyway.

31:20
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Old 06-23-2008, 02:16 PM   #19
Kevin McPherson
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23 June

5k for time

on a treadmill

22:20

felt good, probably could have gone faster/farther
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Old 06-24-2008, 10:52 PM   #20
Kevin McPherson
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June 24-snatcheroo

first time doing this, practiced with the bar a number of times
snatch 1-1-1-1-1-1-1
95/95/105/105/115/115/115

My last couple I had shaky form, really had to push it. Interesting lift.
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