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Old 01-16-2009, 12:34 PM   #1
Jeff S Johnson
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Psudeo-fit to Fit! JJ's log

After reading everyone else's logs for awhile now, I figured I might as well start my own.

Background - 36 years young, 5'10" 180 (and falling). I've been working out consistenly for about 3 years now, with bouts of P90X, general weightlifting and a previous flirtation with CrossFit the last few months of 2007.

Joined our local affiliate with my wife in September. She was a little apprehensive, but agreed to give it a go. She now gets really excited every time deadlifts show up in the WOD and is working towards a 1.5x bodyweight pull. Woot!

Thursday - WOD was "Rest day or find your 1-rep max in any two lifts" Opted for Push Press and Front Squat since I only had multi-rep maxes in those two.

PP - Hit 165 and it felt easy. Jumped to 175 and just failed to get it past the breaking point 2x. Dropped back to 170 and got it.
FS - Took my best guess and hit 185 after failing on the first attempt. Jumped to 200, got out of the hole but lost it when my back started to round pretty bad. Still, my 1RM in back squat 2 months ago was 205, so I'm happy with the front squat lift.

Friday - WOD is front squat 5x5. Went in this AM and opted for a metcon (will do the WOD tonight). Went with Jackie. 10:30. Finished the 1k row at 3:47 (a PR by 6 seconds!) Too slow on thrusters and pullups for my taste. Wanted to break 10 minutes, but I guess 30 seconds off that pace isn't bad.
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Old 01-16-2009, 06:04 PM   #2
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Re: Psudeo-fit to Fit! JJ's log

PM workout
WOD: Front Squat 5x5

Interesting after maxing on FS last night.

145x5
145x5
165x5
170x3
165x4 - lost concentration on #5 and bailed.

Wife Sarah hit four sets of 95x5 and one at 100x5.
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Old 01-17-2009, 03:22 PM   #3
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Re: Psudeo-fit to Fit! JJ's log

1/16: 5K run

25:18 (PR)
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Old 01-19-2009, 07:43 PM   #4
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Re: Psudeo-fit to Fit! JJ's log

Virtual shoveling and pullups day at CrossFit Stillwater. My glycogen-depleted state finally caught up to me. Totally bonked on this workout. Refused to quit though I wanted to badly.

36:44 - over 10 minutes slower than the VS/pushups workout in Oct. Bah!

Sarah was the first in our class to finish, at 21something. Did do assisted pullups, though.
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Old 01-20-2009, 08:40 PM   #5
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Re: Psudeo-fit to Fit! JJ's log

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Scaled to 115 on PC and used a foot occasionally for some extra push on the ring dips. 14:06

Is it normal to feel stronger from the hang power clean than from the ground?

Last edited by Jeff S Johnson : 01-20-2009 at 08:40 PM. Reason: forgot to enter time for WOD
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Old 01-21-2009, 11:06 AM   #6
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Re: Psudeo-fit to Fit! JJ's log

Wednesday 1/21

Overhead Squats 3-3-3-3-3

I have really sucked at these and expected a bad workout this AM. 95 pounds was the heaviest OHS I've successfully completed to this point.

85-90-95-105-115-125

Never even wobbled on a rep through 115, so decided to count the 85's as a warmup. Wobbled a little on rep 2 at 125 but reigned it back in. Very happy with this workout!

I've been focusing on my pressing, trying to get it up to speed, so I added a 3x3 of OHP at the end.

115-115-115. This was my 1RM two months ago, so there is progress.
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Old 01-23-2009, 07:43 PM   #7
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Re: Psudeo-fit to Fit! JJ's log

Friday 090123
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Low back felt tweaked on set #1 of GHD situps, so I did the rest as traditional situps. Everything else was RX'd

36:16

Best time in the 6:00 group, but seems pretty slow. Got a lot of work to do on 95 lb thrusters to turn in a respectable Fran time.
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Old 02-02-2009, 09:08 PM   #8
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Re: Psudeo-fit to Fit! JJ's log

Fell off on posting to the log last week, but back at it.

Today the CrossFit Total came up. Had been looking forward to it because I was disgusted with my numbers when I last did the CFT in mid-November. Major improvements in all three lifts tonight.

Back Squat - 205 (11/08) ---> 225
OHP - 115 ----> 135
Deadlift 255 ----> 305

Total - 575 ----> 665

I expect as much improvement three months from now. Felt like I should have gotten 235 on the squat. My trainer noticed a hitch in my form that we're going to work on. Basically, he thinks my hip flexors are disengaging in the bottom and that's causing me to lose core tension. Probably most happy with the Press improvement. I've worked hard to up that one.

Sarah broke the 200 mark in her deadlift and hit her first bodyweight squat (145).

Messed around with my new MiR short vest afterwards. Tried dips with the vest (50#) and did two pretty easily. Added a fifteen pound dumbell for a +65 pound dip.
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Old 02-11-2009, 10:07 AM   #9
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Re: Psudeo-fit to Fit! JJ's log

Mega-update:

2/3 - Barbara - 32:36. Almost 6 minutes slower than last time. Not sure why
2/5 - GHD situps/back extensions. Cut short @4 rounds to join the group for squat therapy
2/6 - Elizabeth - 16:02. Scaled to 115 for squat cleans (up from 95 last time)
2/7 - Nicole - 6 rounds, 78 pullups
2/9 - Kelly - 31:53. Subbed 45lb thrusters for wall ball since our new box isn't set up for wall ball yet. I think this made it considerably harder? Missed beating our fire-breathing trainer's time by 20 seconds...but he rode the Airdyne for 800m instead of running the 400's.

2/10 - 12 rounds of 10 pullups, 10 dips, 20 abmat situps. I did the first six rounds with a 20lb vest. Trainer said it was not for time, unless we wanted to. 38:29.

Pullups are really coming around. First set in Nicole was 20 unbroken. Nearly went unbroken for the 6 rounds with the vest and the final six with no extra weight were all unbroken.
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Old 02-11-2009, 08:26 PM   #10
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Re: Psudeo-fit to Fit! JJ's log

Back Squat 5x5

Hit a new PR with 210x5. Previous 5RM was 200 (though I had gotten 4x205 once). Still not happy with my squat #'s, but it goes up every time, so that's good. Couldn't get out of the hole on rep #3 of 215.

185x5
195x5
200x5
210x5
215x2, 185x3
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