David's Erratic Progress

[David Davies]

I recently started CF'ing (about 6 weeks ago). However, after the first 10 days I went on holidays for 2 weeks, then started again and have been going consistently for two weeks now. I need a place to put my logs. Every book I have ever started has gone missing, I end up with scraps of paper everywhere disclosing what appear to be random numbers after the fact (though of course they made perfect sense as I was doing the exercises!). So I'm vowing to keep everything here.

Starting statistics: M, 46, 5'10", 206.

Today: Hang power clean 1-1-1-1-1-1-1 as prescribed.
All are PR's (since I've never done this before!!)
95-105-115-125-135-135-140.

More to follow as I interpret my scraps of paper over the last few weeks.

[David Davies]

I think I'm going to keep track of the 7x1's as total weight lifted. Therefore, today's hang power clean was 850 total (PR, of course, since it was also the first), and 140 max (also, of course, a PR).

I was pretty happy with my form until I got to 140 where it broke down a bit. I guess that's the theory with 1 RM, form does tend to fail when the weight gets heavier. Between reps I was working on form with a light bar because I'm not used to the movements naturally yet.

Warmup was 1000m row and 800m run, plus a bunch of stretching (at least it was a bunch for me!).

20090821

I did the CF WOD Friday:

100ft walking lunge
21 pullup (50 lb counterweight)
21 situp
100ft walking lunge
18 pullup (50 lb counterweight)
18 situp
100ft walking lunge
15 pullup (50 lb counter)
15 situp
100ft walking lunge
12 pullup (50 lb counter)
12 situp
100ft walking lunge
9 pullup (50 lb counter)
9 situp
100ft walking lunge
6 pullup (50 lbs assist, again)
6 situp.

This was, not surprisingly, harder than it looked. But from a surprising quarter. My legs were killing me at the end of it from the lunges! I was fully expecting the pullups as always to do me in, which of course they did (many rest stops along the way)

Time: 21:30.

[David Davies]

Sunday was a rest day though I wound up playing a game of 3-on-3 soccer for about an hour an a half.

Here's last Thursday's workout.

20090820

"Quasi Karen"

150 dumbbell thrusters, 20 lbs each side.

Time: 17:45

Slow, but I completed it!

[David Davies]

20090824 "Baby Fran"

21-15-9
Thrusters 45 lb barbell
Pullups (green assist band)

Time: 9:15

I've never done much in the way of upper body exercises in my life. Now that I've been doing Crossfit for a few weeks, I've noticed a SIGNIFICANT difference in the appearance of my upper body (well, my upper upper body-theres still some extra weight ridin' around my midsection!). But my arms and upper back are lookin' WAY better.

[David Davies]

20090825

Today was a break from the strict Crossfit diet. I hopped on my road bike and decided to do a little hill climb. There's a nice hill behind our house that's probably 8-9% for almost 4 kms. Then, once you think you're at the top, and it's levelled out, there are two crazy little humps of about 300 m each that probably top out around 12%!! So up I went, plowed through it pretty well in about 24 minutes, and came back down.

I had done a variant of this about a month ago and while I made it up to the top it was a serious struggle. Yesterday I went up pretty handily through a combination of seated and standing. It was basically a series of one-legged squats with each pedal stroke.

20090826

I went with my kids down to the beach to do a little workout. They've seen me and are interested in getting in shape for their respective sports too. So our workout today was adapted from a magazine article (Men's Health I think):

Two rounds of:

10 butt jumps (jump and kick up your heels so that they touch your butt)
10 hexagon jumps (draw a hexagon in the sand with each side the length of one of your jumps)
10 sand shuttles (15 yards, there and back is one rep)
10 djerbakis jumps (jump so that one leg is forward, one back, return both to centre for landing)
10 rocket jumps (basically half a burpee, squat and jump with hands in air).

All were tired but it was a good workout.

[David Davies]

20090827

The "I'm not sure what it's called" workout.

Five rounds of:

800 meter run
10 pullups
10 pushups
10 squats

I forgot to keep time. I may do this one again in a few weeks - I can feel it tonight!

[David Davies]

2009828

Overhead squats 3-3-3-3-3

95x3
95x3
95x3
95x3
95x3

Total: 1425.

I understood that this was to be a 3RM. By the time I got to the 5th set, it was. But I assume that if I had started lighter, I could have finished heavier, that is, a greater 3RM.

Any thoughts?

[David Davies]

20090829

Grover

AMRAP in 20 minutes

5 pushups
10 lunges
15 situps

I finished 15 rounds, and was 7 situps shy of a 16th.

[David Davies]

20090831

400 m run
15 overhead squats (45 lb bar)

Times 3

Time: 10:40

Felt good.

[David Davies]

20090901

Did the main crossfit board WOD but subbed run for row, and 65 lb thrusters not 95 lb thrusters, and +80 lbs on the gravitron pullups (no way that is right, usually 50 lbs, but something weird was going on with the machine - I swear!!)

1 mile run
21 thrusters
21 pullups
1/2 mile run
15 thrusters
15 pullups
1/4 mile run
9 thrusters
9 pullups

Time: 32:45