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Old 09-24-2008, 09:58 PM   #1
Justin Dix
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Justin D's log

A little history about myself. I was always athletic in high school though I was fat. Fast forward a few years and I'd lost the weight but was putting it back on. I needed something and sitting around lifting weights didn't seem right so I decided to tackle triathlon. After 2 of those I realized I couldn't swim and started racing duathlon's. After a few of those I realized I missed the woods and started adventure racing. While over this almost 2 year time span of endurance training I'd lost most of the muscle in my upper body. Sure now I could run, bike, and generally play in the woods all day, but I felt like a sissy. While I was training for a 50k run I hurt my knee and I knew I needed something else. A friend had mentioned Crossfit so I thought I'd give it a try. I liked it right away. Its been about 3 weeks now but I've noticed a lot of improvement. I figured I need someplace to post all my workouts so I could benchmark myself and here it is.

A few stats:

30 years old
5'10" 172#
I was down to 9% b.f. but not anymore
max pull's 12
max push's 25+

I'm just learning the movement's for most things so I'm tring to improve on my form and reps not weight and speed. Atleast yet.

Last edited by Justin Dix : 09-24-2008 at 10:13 PM.
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Old 09-24-2008, 10:07 PM   #2
Justin Dix
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Re: Justin D's log

September 24, 2008
Wednesday 080924
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 070927.

9 pu 2:30
7 pu 3:22
7 pu 3:21
6 pu 3:59
6 pu 3:39
5 pu 3:02

All my pu's were from a dead hang no kip.
This was a tough WOD. It seems anything with running in it I really can push myself. Most of the WOD's I can't go all out because I'm worried about proper form etc..

I'm working out a diet plan to go along with crossfit. I put on 17 lbs this summer after my last AR and I'd like to lose the fat that came with it. I tried Paleo eating again today but found myself dizzy and sugar starved about 2 hours after my WOD. I did eat right after the WOD and 45 minutes later I had lunch. Maybe I should have eaten more fruit. Also my zone book should be coming shortly.
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Old 09-25-2008, 09:51 AM   #3
Justin Dix
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Re: Justin D's log

September 25, 2008 Buffalo
Thursday 092508
Five rounds for time of:

3 reps 135lb Overhead Squat
10 L Pull-ups


16:42
First 4 rounds of squats I used a piece of pvc
Last one I did just the Oly-bar (PR)
regular p/u's
I tried an overhand grip for the 2nd set. After that I was burnt. I really need to work on my p/u's. During my last set of squats when I did the bar I felt a tightness on the inside of my leg near my grion. I'll hve to watch that. I was feeling relly good before the workout during my w/u but soon as I hit the p/u bar I was toast.
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Old 09-26-2008, 02:40 PM   #4
Justin Dix
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Re: Justin D's log

September 26, 2008
Wednesday 092408
"Angie"

For time:

50 pull-ups 10:15
50 push-ups 13:35
50 sit-ups 18:37
50 squats 21:46

21:46
I scaled this to the pack version fro the 100 Rx'd. Starting the 1st I'm going to do atleast 20 p/u's a day for the month. This ought to help with my slow going at them.
As far as mood and overall feeling I was tired from work last night. It was my first night on swing shift and when I got home I was exhausted but still couldn't sleep. Maybe around restless 7 hours. Did ok on my food. Glad tomorrow is a rest day.
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Old 09-28-2008, 02:02 PM   #5
Justin Dix
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Re: Justin D's log

Sunday September 28

080927

Four rounds for time of:
Run 400 meters
50 Squats

19:40

I negative split this which was nice seeing my time was slow. The first set of squats was really broken . I kept checking to make sure I was doing them right rather than fast. Finally I thought **** it they seem good and went.

I'm starting to train for the mountaineering season and I can see already I'll be doing this WOD a few more time over the coming months.

Overall after my rest day yeasterday and an awfully long night at work I felt good coming into this WOD.
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Old 09-29-2008, 06:06 PM   #6
Justin Dix
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Re: Justin D's log

Monday Septerber 29

10 Rounds for time:

10 75# Deadlift
10 Push ups

12:50

75# is all the weight I have so far. I've been looking for more but I can't find any on the cheap. This was one of my first WOD's ever. I did it on 8/29/08 in 17:40.... but I did 85# ers at the globo gym instead. The good news was push's were unbroken till 7th round and I took my time on the deads again still making sure my form is good. Next time I need to quit being a ***** and go balls out.
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Old 10-02-2008, 03:21 PM   #7
Justin Dix
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Re: Justin D's log

Thursday 100208 Buffalo
"Cindy"

As many rounds as possible in twenty minutes of:

5 Pull-ups
10 Push-ups
15 Squats

10 Rounds
Pulls were unbroken till rnd 7.

I need to start running and biking again. With the winter season fast approaching I need to start picking it up again.
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Old 10-05-2008, 12:08 PM   #8
Justin Dix
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Re: Justin D's log

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments
5:22
6:01
6:00
5:53

Sit Ups killed me. I just realized I only did 4 not 5 rounds. I had nothing left anyway. Next time maybe I better scale the sit's down if I'm going to get 5 rounds in. I worked some on overhead squats before the WOD trying to stay more vertical.
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Old 10-08-2008, 08:01 AM   #9
Justin Dix
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Re: Justin D's log

So I Haven't posted my workouts lately. Yesterday I did a 10K ++ trail run in 1:23. It felt good to get out and run hills again. It was pitch when I got done with it and my headlamp was just about dead.
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Old 10-10-2008, 01:42 PM   #10
Justin Dix
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Re: Justin D's log

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
15 sit-ups
76 pound Deadlift, 15 reps

16:23

Its all the weight I have. Hopefully next week I can pick somemore up. I didn't have to break anything up which was nice.
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