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Old 05-14-2010, 01:09 PM   #1
Sean Contenti
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Sean's Log

Hey guys.

Just did my first WOD today, decided to keep a log here, it will help keep me honest and working I think. I'm planning on going 1 on / 1 off, doing the BrandX workouts to start.

So here we go.

Friday 100514 "Eva" (ish)

BrandX Scaled - "Buttercup" *

Three rounds for time:
~600 m run
15 rep @ 24 kg KB swing
15 rep @ assisted pullup

Time - 13:50

* Not exactly as suggested at BrandX. Track is about 100m from the room with KB / pullup bar, so one lap, plus there and back gives me about 600m rather than the 400m suggested. Also, I misread the weight on the kettlebell, and used a 24 kg KB instead of the suggested 24 lb KB. Bit of a difference there.

Not sure what to think about my time. Reading comments elsewhere it sounds like a good time is about 35:00 for this workout, leading me to believe that I need to ramp up the scaling a bit.
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Old 05-18-2010, 12:28 PM   #2
Sean Contenti
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Re: Sean's Log

So today was:

"Annie" (ish)
Tuesday May 18, 2010
100518

BrandX Scaled "Puppies"

25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

Time: 5:08

Then
5 reps, 3 sets, assisted chinups (100 lb assistance, at 260 lb BW)

Except for the necessary sub of single-unders for double-unders.
EDIT: So, I definitely did not see the note on BrandX "If you cannot do double unders, sub tuck jumps". Would have been good to know.

I'm not sure what the problem is, my rope, my technique, my timing, but something is really giving me trouble on double unders. I've skipped plenty before, but never tried these, and they gave me a ton of trouble. I practiced before / after, for a total of about a half hour, couldn't get a single damn one.

Last edited by Sean Contenti : 05-18-2010 at 12:32 PM.
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Old 05-20-2010, 10:11 AM   #3
Sean Contenti
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Re: Sean's Log

Thursday May 20, 2010
100520

BrandX Scaled "Puppies" (with more weight)

For Time:
90 lb barbell, Shoulder to overhead, 20 reps
30 burpees

Time: 5:27

Followed by 3x5 assisted chinups ( 88 lb assistance, BW 260lb )
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Old 05-21-2010, 08:46 PM   #4
Sean Contenti
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Re: Sean's Log

Friday May 21, 2010
100521

BrandX Scaled "Puppies"

Four Rounds For Time:

400m Run
20 Squats

Time: No Idea, not more than 15:00, I estimate around 10:00**

** I forgot my watch. Left my apartment at 9:10, got back at 9:30, and I also did a short warmup. The workout area was just across the street, along the river valley.

On my way out, I saw a skunk trundle out of the bushes, and across the road. As I was finishing the last set, I thought I had enough in me to go another round. However, I noticed said skunk hurrying at a decent clip back across the road, right towards me. Perhaps a true firebreather would have closed the mouth, clenched the eyes, and powered through another round, but I decided to live to fight another day
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Old 05-23-2010, 04:11 PM   #5
Sean Contenti
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Re: Sean's Log

Sunday May 23, 2010
100522 "J.T."

BrandX Scaled "Puppies"

For Time:

15-12-9

HSPU (Done in pike with feet raised)
Bench Dips
Pushups

Time: 9:02
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Old 05-24-2010, 03:02 PM   #6
Sean Contenti
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Re: Sean's Log

Mon, May 24, 2010
100524

Rx'd: 5-5-5-5-5 Back Squat

Done: Starting Strength Workout A

load x sets x reps

Squat:
45 x 2 x 5
95 x 1 x 5
145 x 1 x 3
190 x 1 x 2
240 x 5 x 5

Benchpress:
45 x 2 x 5
85 x 1 x 5
120 x 1 x 3
155 x 1 x 2
176 x 3 x 5

Deadlift:
125 x 2 x 5
190 x 1 x 3
270 x 1 x 2
320 x 1 x 5

Seen at the gym: A guy monopolizing the single squat rack for 9 sets of 12 shrugs. Worked his way up to 5 plates, then back down. That was his entire workout.
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Old 05-26-2010, 08:39 AM   #7
Sean Contenti
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Re: Sean's Log

Wed, May 25, 2010
100525 "Fran"

BrandX Scaled

For Time:

12 - 9 - 6

30 kg (65 lb) Thrusters
Assisted Pullups

Time: 4:45

Notes: First time doing Fran. That's an interesting workout, for sure. Left some effort in the tank, this was about 3/4 effort, since it was my first time with thrusters, and doing pullups with bands intstead of the assist machine.

I think next go-round I could do the same reps as today, and do the weight as Rx'd on the thrusters.
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Old 05-28-2010, 08:31 AM   #8
Sean Contenti
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Re: Sean's Log

Friday, May 28, 2010
100528 "Nutts"

BrandX Scaled (Mix of "Puppies" and "Pack")

For Time:

10 HSPU Progression (Feet on plyobox, pike position)
15 Deadlift (185 lb)
25 Box Jump (20 inches)
20 Assisted Pullups (Blue band)
50 Wallball (25 lb, 10 feet)
30 Tuck Jump
400m Run carrying 25 lb Medball

Time: 14:25

Felt pretty good. I need to use a higher foot position on the HSPU, these ones are too easy. Could probably bump up the weight on the DL next time. On SS I was at 330 lb for reps when I stopped, but I wasn't sure how much to drop to go from 5 -> 15 reps.

Box jumps, wallballs, and tuck jumps destroyed me. Unfortunately (or maybe not) the 25 lb is the smallest ball I could find, so I scaled the reps a bit. Good thing I did.
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Old 06-03-2010, 12:23 PM   #9
Sean Contenti
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Re: Sean's Log

Thursday, June 3, 2010
100602


CFWU + Dutch Lowy Warmup

Four rounds, each for time:
400m run

Time:
1:23
1:14
1:12
1:06

Felt pretty good. I'm glad I was able to push harder each round, and improve my time each split. Still getting used to running in my VFFs. I've been wearing them as street shoes for a while, but walking != running, that's for sure.
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Old 06-04-2010, 10:39 AM   #10
Sean Contenti
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Re: Sean's Log

Friday, June 4, 2010
100603 "Randy"

BrandX Scaled "Pack"

For Time:

25 kg power snatch, 50 reps

Time: Did not measure

I've never done this exercise before, so I left the stopwatch in my locker, and treated it as a practice session. An unusually sore left hip flexor from yesterday also played a part in my decision.

Felt alright. Obviously terrible form, but I think I improved. Not enough to make me confident that I could do these with a non-negligible amount of weight on the bar though. Next time snatches roll around I'll do the same thing, slow down and just practice them.

Post-WOD:
2000m row
3 sets, 5 reps, chin-ups (90 lb assistance @ 260 BW)
3 sets, 5 reps, dips (60 lb assistance @ 260 BW)
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