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Old 11-01-2007, 08:31 AM   #1
Michael D. Perkins
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Mike's Anti-Spartan Workout Log

Thought the catchy title would attract people who would then beat me about the head and shoulders to keep at this CrossFit stuff. And who really wants to worry about the upkeep on some Six-Pack Abs anyway...LOL. I've been lurking hard for a month now (1 OCT) and decided to hit the Halloween WOD because dinner wasn't ready and I was tired of making excuses. Garage gym is up and running, jumping pullups were a success, life is good. I've been messin around with Combat Conditioning bodyweight stuff and now Kettlebells so I was becoming more and more "anti-Globo gym" but the amazing stuff on this site finally motivated me to wake up and smell the Green Tea. I hope to be as strong as the women on this site very soon (wink) (6'3"/220#/36/M). My medium range goal is to destroy the Army APFT that we will take in April. The October one did not go so well. The 2-mile run time just keeps slipping so between this and trying to adopt the POSE Method, I figure I won't have any more excuses. I still squeeked out a 282 out of 300 but after a few WOD attempts, I feel pretty whimpy, make that VERY whimpy. Keep up the great motivation on this site and make sure I don't slip either. By the way, is it wrong to get angry about all the fat little kids shuffling around the neighborhood to beg for candy????? Next year I'm gonna say "TRICK" and make them pump out 5 good pushups for their candy...

20071031
CFWU - 2 rounds of 10 ea (jumping pullups)
Front Squat 5-5-5-5-5
115-115-115-115-115

Had mucho stretching in the wrists until I raised the elbows and released the bar. Felt good, thought about putting on some more weight for the last two sets but the trick-o-treaters were already starting to gather at my candy bowl and I didn't want any parents calling the PO-lice for scarying their kids by dumping the weights. They were already giving me enough crazy looks with the garage door open...talk about free motivation.
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Last edited by Michael D. Perkins : 11-01-2007 at 08:53 AM. Reason: mild OCD
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Old 11-01-2007, 09:09 AM   #2
Leonid Soubbotine
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Re: Mike's Anti-Spartan Workout Log

Always do 3x10 Warmup. Once you can do all sets of each excercise unbroken - start switching excercises/adding weight:

So in a few month you warmup can look like this:

3x10
SS
OHS 45 lbs
GHD situp
KB/DB swing 50-60 lbs
HSPU
Weighted pullup/muscleup.

By the time you can do that unbroken you'll be a beast!
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Old 11-01-2007, 09:37 AM   #3
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

Ahhh-haaaa...don't know why I didn't figure the warmup would remain a nice workout in and of itself. At 220 pounds I figured that already counted as "weighted" pullups...LOL. Thanks for the head's up, I knew jumping in head first was better than toe-ing the water and lurking.
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Old 11-01-2007, 06:55 PM   #4
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

20071101
"DIANE"
21-15-9 reps of:
225# Deadlift (135#)
HS Pushups (Seated DB shoulder presses - 2x30#)

I'm good with the results considering my eating is still not great (about 3,000 cal/day versus 2,500-ish goal but better than 4,000 crap average usually). Also, not to make excuses but I did have to PT with a group of students today so I took them through all the exercises I know with a 16kg Kb for about 30 minutes so I got a really good sweat on but didn't feel too bad. I was so good in fact that I tried out the Tabata experiment on some squats for six rounds. I'm going to play with those to up my pushups and pullups especially. (got 17-17-16-16-15-15 by the way) All in all a great day, I just hope it's a Rest Day tomorrow because this boy wants to sleep in.

Does anyone think that CrossFit is so addictive because of the apoxia (-sp?) due to lack of oxygen while only working out for 10 minutes??? I was pondering that and mountaineering while trying not to drop two 30# dumbbells on my head after only 6 reps...just curious.

I figure it's that or the workouts are just so short that we quickly forget all the pain and long for more (short-term pain that is). I still can't believe all the morons that go to the gym for 90-minutes EVERY day and still look exactly the same after years and years. Crazy. Thanks CFers!!!!!!
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Old 11-04-2007, 07:56 AM   #5
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

20071104
LTWWU (Love the Wife) 1 round
CFWU - 1 round
"Nasty Girls"
50 squats
7 muscle ups (21 jumping pullups/21 dips)
135# hang cleans - 10 reps (95#)
3 rounds for time (21:47)

Had to get to Pancake Haus weekly breakfast cheat day so cut the WU short...mmm...pancakes...

20071103
Rest Day

20071102
Rest Day
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Old 11-05-2007, 06:18 PM   #6
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

20071105
400m run
4 rounds
2-min rest btw each
(12:37) - tried to stay in POSE without good running shoes, still need to learn to run all out and maintain good form
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Old 11-05-2007, 09:52 PM   #7
George Mounce
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Re: Mike's Anti-Spartan Workout Log

I had to laugh at Leonid's post. I've modified my warm-up to almost match that.

Currently it is:
Full Body ROM warm-up
400m run at 6 min mile pace
3x10 of:
45# OHS
GHD sit ups
Back extensions
pull-ups (4 kipped, 3 static, 3 L)
HSPU

I would REALLY look at working on your nutrition Michael, as CrossFit is a great metabolism booster, you just about destroy chances of being "fit" by eating crap.
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Old 11-06-2007, 10:33 AM   #8
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

Thanks George, I'm fighting with my stomach for dominance right now. He's used to getting his way but he's starting to see the light. Down from a 4,000 cal per day average to just under 2,000 the last two days and haven't fainted (yet)...LOL

20071106

Double Double Tabata (Quadruple Tabata?)

Pushups (15-15-13-13-11-11-11) (Boss and I lost count?)
Squats (17-18-17-17-17-17-18)

Rest 2-min

14# Wall Ball (9 per set)
16kg Kb Swings (8 per set)

Wall Balls got me the most winded. Pushups still smoke me after 2 or 3 rounds but I got more than I thought I would. Wanted to to the prescribed WOD but the boss is really getting into CF so he won out. Might do some squats tonight with the wife. Definately taking a day off tomorrow, still feeling Sunday's Hang Cleans...
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Old 11-08-2007, 02:11 PM   #9
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

Okay, two, maybe three things. First, how do you find your workout log if you post to it every other day? Just search for it or is there an easier way? If I go two days, then I gotta look on like page 3 or something... I guess that means that everyone is good about posting their workouts though, great job everyone!!!

Second, the mandatory Rest Days are the BOMB!!!! I think they are the secret to CrossFit. Never mind the bad *ss workouts, the gains you make are all on the Rest Day anyway.

And "C", I'm pretty excited about today's WOD (okay REALLY excited). Keeping in mind that I do not lift weights (in my previous life). I am 6'3", in the Army and have faithfully shunned all the muscle heads that used to make pretty muscles in the gym and spent most of their time checking each other out in the mirror. I was 6'3" and 145 pounds when I was in high school and couldn't even get into the weight room because I didn't play football. Historically, no lifting for me. Just running, or hoops, or pushups/situps/run.

That said I pulled 255# on the last set of 5x3 Deadlifts. If you'd have told me two weeks ago that I would pull 255# on ANYTHING, I would have told you you were crazy. I haven't even tried to squat that much yet. I think I'm ready to really get after it and do my bodyweight next time (5x3 @ 225). That would be pretty cool. That's TWO plates on each side, not just one...LMAO. Once again, thanks CrossFit!!! I think I'm almost ready to try and get kicked out of Lifetime Fitness on a one day pass...LMAO.

THURSDAY 071108
Deadlift 3-3-3-3-3 reps
185-185-205-225-255(PR)

WEDNESDAY 071107
Rest Day (grin)
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Old 11-10-2007, 12:38 PM   #10
Michael D. Perkins
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Re: Mike's Anti-Spartan Workout Log

SATURDAY 071110
Row 1000m
25 Double Unders
Row 750m
50 Double Unders
Row 5000m
100 Double Unders
(21:31 - performed SDHP 100-75-50 @ 45#
performed jump rope with "Green Monster" (100-200-400)

FRIDAY 071109
"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

(15 rounds) - still jumping pullups
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Last edited by Michael D. Perkins : 11-10-2007 at 12:41 PM. Reason: iPhone acting up
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