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Old 05-07-2007, 10:29 AM   #1
Alexander Kornishev
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Just started WOD on regular basis. Background:
Bodybuilding, running, swimming, yoga. Currently: 180 lb 12% BF
max pull-ups (dead): 16
Max push-ups (flat): 40
Dips: 16
Bench Press x8: 190lb
Squads x8: 200lb
Deadlift x8: ???

I am going to give WOD a try for a month. Also working on Handstands GTG, Press to Handstands, Muscle-up and Back Lever 3-4 times a week.
I will be lagging 1 day behind (in order to learn new drills first). I will do modified pull-ups first dead then after tired switch to kit.

May 05, 2007
Complete as many rounds as you can:
1) Thrust 65lb x 15
2) Jumping pullups x 21

Completed 7 rounds. Legs hurt the most.


May 06,2007

Power Snatch
110 lb x 3-3-3-3-3-3-3
have to improve technique, failed to lift 130lb
Legs and Traps hurt a lot. Biceps hurt too???
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Old 05-08-2007, 08:42 AM   #2
Alexander Kornishev
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May 07, 2007

1)Thruster 130lb x 7
2)Pull-ups 50lb x 7

in 20 min 6 rounds. Cardio wise it was not difficult. Pain in legs completely gone, but triceps and shoulders hurt a lot. Had to reduce Handstands GTG time b/c of that. After one week of trainig Handstands improved a lot, by now 15 sec free standing and 40 sec on the wall continuously.

May 08, 2007

Rest day. Gymnastics: Handstands, Bent legs L-sit, Frog Hold, Front Lever.
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Old 05-09-2007, 08:47 AM   #3
Alexander Kornishev
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May 09,02007

10K run 54:30 minutes. This route is never flat, basically it is just 3 huge hills which is not bad, makes you do "interval" training. Good run.

(Message edited by rf_guy on May 09, 2007)
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Old 05-11-2007, 03:31 AM   #4
Alexander Kornishev
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May 10, 2007

Cross Fit Total:
1. Squat - 320lb
2. Press - 140lb
3. Dead lift - 340lb
Total: 800lb

Never did 1 rep before, good to know my PR.
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Old 05-12-2007, 02:51 PM   #5
Alexander Kornishev
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May 11, 2007

Couldn't make it to gym. At home Handstands,
L-sit, Front Lever, Back lever sequence.

May 12, 2007

5 rounds.
1) Clean 90lb x 21
2) Handstand push-ups (almost, 10-15 deg inc) x 12

Completed in 16 min.

First round was able to do only 17 cont cleans.

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Old 05-13-2007, 12:53 PM   #6
Alexander Kornishev
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May 12, 2007

50-40-30-20-10
Double unders, Glute-ham sit-ups, Back extensions.

Competed in 23 min.
first round 40 cont Glute-ham sit-ups.
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Old 05-13-2007, 01:05 PM   #7
Alexander Kornishev
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After first 3 days I felt like I was very close to overtraining. By now (6 days in WOD) I am fine, no signs of fatigue anymore. I can complete 3 rounds warm-up non-stop. I am glad that I didn't scale down workouts, pushing yourself very close to the limit and come out on top always gives a good feeling. Overall Crossfit is very similar to what I used to do when I was a part of kayak racing team in college, only much more variety. would be good to have same stamina back and be able to do 40 dead pull-ups again.
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Old 05-14-2007, 06:06 PM   #8
Alexander Kornishev
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May 14, 2007

Squats 5-5-5-5-5-5-5
120-170-220-220-220-200-200
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Old 05-15-2007, 08:06 PM   #9
Alexander Kornishev
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May 15, 2007

for time
Cleans 155, Muscle-ups x15, x12, x9

Scaled back a bit:
Cleans 155, 135, 135.
Sub 1 m-up for 2 pull-ups, 2 dips.
20 min
Felt tired otherwise would have done 1m-up for 3 p and d. Really need a rest day tomorrow.

(Message edited by RF_Guy on May 15, 2007)
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Old 05-17-2007, 07:25 AM   #10
Alexander Kornishev
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May 16, 2007

Rest day. Finally got my Elite Rings, fixed them in the basement. Overal hight is a bit low. Tried muscle-up, no success, will have to work on it.

May 17, 2007

Yeah!!!!! tried muscle-up again this morning with a bit of kip and BANG i did MY FIRST MUSCLE-UP on rigns, kept trying it all morning I guess I did about 10 of them one at a time. Thanks for the excellent video Crossfit, it helped a lot.
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