CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 10-31-2007, 01:58 PM   #1
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Mark tries again

2 false starts ago I was around 195lbs and desparate to get fit... add a couple of attempts at crossfit, some positive body composition changes swiftly followed by a stuffed up ACL and I'm 198lbs and desparate to get fit.

The plan of action is to get down to around 185lbs before Xmas, with a long term goal of weighing 170lbs with increases in strength and massive leaps in conditioning. Met-con only crossfit workouts (ie; no strength based workouts) combined with a 2000kcal diet with no more than 25% kcals coming from carbs will hopefully get me there.

Todays WOD was strength based so went through first crossfit journal and found a more conditioning based one that would give me an idea of where I am compared to where I was then. Surprisingly, I set a PR - but I have been doing superset based stuff for the past few weeks to get the aches out and drop from 201lbs to 198lbs.

Workout
40kg Sumo Deadlift High Pulls
50kg Standing Shoulder Press
5 rounds for time

20:37 (-1:12 PR)

Diet
1979kcals
35% - protein
17% - carbs
45% - fat
3% - alcohol (glass of red wine)

Breakdown
Was a good workout, not a great time but better than I did early doors alst time, so while I'm heavier than before, my conditioning isn't quite so bad as it was when I first had a crack at crossfit.
Diet was ok, will look for approx same tomorrow, with protein and fat beinga little more even.

Mark
  Reply With Quote
Old 11-01-2007, 03:35 PM   #2
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

Back and shoulders a little tight today but not too debilitating. Didn't do the WOD cos it was basically a variation on what I did yesterday, so did Elisabeth instead.

Elisabeth
60kg Power Clean x 21/15/9
Dips x 63/45/27
for time

= 20:38 (-5:55 PR)

Diet
1980kcals
42% protein
16% carbs
38% fat
4% alcohol

Breakdown
Good workout, I'm a bit baffled as to how I beat my previous best by so much but I'll take it! The dips are quite heavily broken, moreso than the cleans which felt comfortable enough - although I am weary of being too explosive because my knee still isn't great. Diet was pretty good too - will be eating clean again tomorrow but on Sat will have some down time because Calzaghe is fighting and will be watching with the boys. Hope to progress in terms of fat loss in such a way that allows for 1 day off, or atleast more relaxed, per week.

Mark
  Reply With Quote
Old 11-04-2007, 11:13 AM   #3
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

Was too sore on Friday to do too much, and same story yesterday so took 2 rest days to easeback in and did a modified version of todays kick *** WOD.

WOD 077104
"Nasty Girls"
50 squats
21 assisted chins (lvl 4 graviron)
10 x 60kg hang cleans
3 rounds for time

19:12

Diet
1877 kcals
protein - 39%
carbs - 20%
fat - 41%

Breakdown
Good hard WOD! Knee held out fine on the squats and even got a half decent pace going after a bit, I subbed 3 x assisted chins for 1 muscle up because I don;t have rings and even if I did I wouldn't be able to do one! My chest iss till ripped up formthe dips the other day so settled for just doing the chins, which makes my time even lamer! Heart rate elevated seriously for 20 minutes, though, so missions accomplished.
Diet ok, the sort of ratios I'm currently shooting for and while I aim for 2000kcals, my poor eating yesterday meant I just wasn;t hungry enough to eat any more.
  Reply With Quote
Old 11-16-2007, 03:00 PM   #4
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

week away followed by a week of the flu meant today was first real go at the gym again. Looked back over previous log and thought the schedule I'd robbed from AnthonyB a while ago looked good so did a weights day today...

Workout
Front Squat
1x10 @ 88lbs
1x5 @ 110lbs
1x5 @ 121lbs
1x5 @ 132lbs
1x3 @ 143lbs
1x3 @ 154lbs
1x3 @ 165lbs
1x3 @ 176lbs

Bench Press
1x10 @ 132lbs
1x3 @ 176lbs
1x3 @ 187lbs
1x3 @ 198lbs
1x1 @ 220lbs
1x1 @ 231lbs
1x1 @ 242lbs
1x2 @ 253lbs

Power Clean
1x5 @ 88lbs
1x5 @ 110lbs
3x5 @ 154lbs

Standing Shoulder Press
1x5 @ 88lbs
1x5 @ 110lbs
3x5 @ 143lbs

Breakdown
good workout really, I was surprised at my bench press - I haven't trained it for a long time and it's been even longer since I did triples and singles on the free weights so chuffed. Squeezed 2 out on last set. Felt that 264lbs was in there so will try that next time. Held back on front squat as knee was aching but good form, went low etc. Will up weights slighlty next time out. Power cleans were ok, will up to 16lbs next time. Keeping shoulder press where it is for another workout or so - really wobbled on last couple reps.

Diet
have started TNT Plan A since Tuesday - this should last 4 weeks initially, then I'll have a carb up day as a reward then will stick to Plan A for a fair while. Lots of weight to lose so will be a time before I can go to PLans B and C.
  Reply With Quote
Old 11-17-2007, 10:26 AM   #5
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

Today did an old WOD from last September. Again, I was surprised at how I beat my previous time convincingly yet I'm heavier and feel more out of condition than last time around.

WOD 60903
3 rounds for time
110lb power clean x 21
400m run

time: 16:00 (-4:58 PR)

Diet
slept in late so, as of writing only had breakfast, 1/2 a protein shake before workout and just necked rest immediately after workout. Will be sitting in and watching the rugby and then nipping to the shop. TNT proving easy to stick to at this stage (admittedly, only 5 days in) and so far none of the "fuzziness" I was expecting.
  Reply With Quote
Old 11-19-2007, 02:45 PM   #6
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

Until I get a degree of conditioning back I will do 1 lifting day, 1 met-con, off and repeat, and hopefully within a week or so up it to 1 lifting day, 2 met-cons, off, repeat.

Lifting Worokout
Pull-ups
1x3 @ BW
1x3 @ BW
1x3 @ BW
1x1 @ +10kg
1x1 @ +15kg
1x1 @ +20kg
1xF @ 25kg
1x5 @ BW

Deadlift (Sumo)
1x5 @ 132lbs
1x5 @ 154lbs
1x5 @ 198lbs
1x3 @ 220lbs
1x3 @ 242lbs
1x3 @ 253lbs
1x3 @ 264lbs

Hang Cleans
1x5 @ 88lbs
1x5 @ 110lbs
3x5 @ 132lbs

Front Squat
1x5 @ 110lbs
1x5 @ 132lbs
3x5 @ 176lbs

Breakdown
Pull-ups were disappointing, couldn't quite make the last inch on the +25kg rep.
Deadlift was ok - nerver really been a strong point and only just a little stronger than my bench. Did sumo style because it agrees with my knee a bit more. Will up each triple set by 2.5kg next time out.
Hang clean - I love this movement, its a hang power clean really. Challenging weight but ok to increase by 2.5 - 5kg next time.
Front Squat - really finding the groove with this movement now, all reps very controlled and very low. Will increase to 85kg next time but after that increases will be smaller.

Diet
Still finding TNT easy to stick to, will weigh in tomorrow to see if, after a full week, the reason that it's easy to stick to is that I'm not losing any weight!

Will pick a met-con tomorrow that focuses on chins I think.
  Reply With Quote
Old 11-20-2007, 04:33 PM   #7
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

I started doing Elizabeth and just before the end, someone jumped on the dipping bars and it was ruined! Thankfully got to all but the last set of 27 dips before this happened. Then decided to do another workout that was chin based.

Elizabeth
132lbs power clean x 21/15/9
Dips x 63/45/0
Time: 17:00

Chin Thing
30 x chins @ lvl 4 assistance
200m run
20 x chins @ lvl 4 assistance
200m run
10 x chins @ lvl 4 assistance
200m run
Time: 12:11

Breakdown
Think I was on for a near PR for Elizabeth so was frustrating not to finish. Chin workout was ok, did palms to to focus on biceps a bit. May throw this on at the end of WODs lasting less than 20-30 mins depending on how sore legs and arms are as a good finisher.

Diet
Forgot to weigh this morning so not sure if the reason it's so easy is cos it's not working but will check otmorrow. Did feel bloated today but putting that down to too many fizzy frinks at work (diet of course).
  Reply With Quote
Old 11-22-2007, 02:50 PM   #8
Mark Williams
Member Mark Williams is offline
 
Profile:
Join Date: Jul 2006
Location: Chester  Cheshire
Posts: 172
Re: Mark tries again

lifting day today...

Dips
1x5 @ BW
1x5 @ +22lbs
3x5 @ +44lbs

T-Bar Row
1x5 @ 88lbs
1x5 @ 110lbs
3x5 @ 132lbs

Clean and Press
1x5 @ 88lbs
1x5 @ 110lbs
3x3 @ 154lbs

Breakdown
Missed off overhead squats at the end - did a couple of warm-ups sets but knee a little grumpy from last few workouts so left well enough alone.
Dips were ok, form was good, can increase to 50lbs next time.
T-bar was ok, increase by 5lbs next time.
Clean and Press was quite strong - 1rm was only ever 175-180lbs so this was good - feel like there's a comfortable 165lbs in there.

Diet
lots of meat! Looking forward to a 24 hour break starting Saturday evening though, no mad cravings but I get weak moments.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Mark Rippetoe on Fitness Scott Borre Fitness 58 11-19-2007 07:19 PM
Mark Barry's Log Mark Barry Workout Logs 0 03-14-2007 11:08 AM
Bench Mark Times Sam Cannons Workout of the Day 3 01-09-2007 03:42 PM
MARK TWIGHT- YOU OUT THERE? mso4man Testimonials 10 02-24-2004 08:54 PM


All times are GMT -7. The time now is 10:08 PM.


CrossFit is a registered trademark of CrossFit Inc.