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Old 01-28-2008, 08:13 AM   #1
Michael Givens
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Michael Givens' Workout Log

This marks the beginning of my 4th week of doing CrossFit, but I was working with a PT for the first 3 weeks. Now I'm more on my own and starting with the CFWU and beginner's workout as prescribed in the CF Journal.

CFWU - 3 rounds
- Samson Stretch - 15 secs.
- Overhead Squat - 15
- Sit-up - 15
- Back Extensions - 15
- Pull-ups (180lb assist) - 5
- Dips (180lb assist) - 5

Prescribed Workout
- Deadlift (70lb) - 15, 12, 9

Extra
- Pushups (modified, knee) - 12, 2, 2, 2, 2

That's it for today. I'm wondering if I need to start at week 3 or 4, since I've already been doing some CrossFit workouts (not the WODs) with a trainer. I do need to work on those pull-up and dips though. We'll see how it goes.
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Old 01-29-2008, 06:56 AM   #2
Michael Givens
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Re: Michael Givens' Workout Log

Tuesday 1/29/2008

I decided to start with week 3 for reasons I stated yesterday, and to see if I could handle it.

CFWU - 3 rounds
- Samson Stretch - 30 secs.
- Overhead Squat - 15
- Sit-up - 15
- Back Extensions - 15
- Pull-ups (180lb assist) - 5+5, 7, 4
- Dips (180lb assist) - 7, 7, 7

Prescribed Workout
- 400m run - 3:21 (rest for 2:00)
- 400m run - 3:10

I wimped out on the pull-ups and dips yesterday and didn't push myself. No matter, I did my best today.
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Old 01-30-2008, 06:28 AM   #3
Michael Givens
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Re: Michael Givens' Workout Log

Tuesday 1/29/2008 (evening addendum)

Walking with the wife on the treadmill - 40 min + 5 min cooldown

20 min. of 2:00 intervals:
3.6 mph, 4.5 deg incline
3.2 mph, 7.5 deg incline

20 min. of 2:00 intervals:
3.6 mph, 5.0 deg incline
3.2 mph, 8.0 deg incline

Pushups (modified, knee) - 20

I think I could have done more pushups. However, I was just going for 20 straight, which is a new PR for me, as opposed to going to failure.
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Last edited by Michael Givens; 01-30-2008 at 06:39 AM.. Reason: added the word "evening"
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Old 01-30-2008, 06:38 AM   #4
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Re: Michael Givens' Workout Log

Wednesday 1/30/2008

CFWU - 3 rounds
- Samson Stretch - 30 secs., 25 secs, 20 secs
- Overhead Squat - 15
- Sit-up - 15
- Back Extensions - 15
- Pull-ups (180# assist) - 7, 5, 4
- Dips (180# assist) - 9, 8, 8

Prescribed Workout
- Push Press (70#) - 10+5, 6+6, 5+4

I did better with the dips today, but not as well with the pullups. The push press was surprisingly rough, but I got the reps in. I've been thinking about upping the weight for my deadlift next week from 70# to 95#. It seemed way too light.
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Old 01-31-2008, 06:36 AM   #5
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Re: Michael Givens' Workout Log

Wednesday 1/30/2008 (evening addendum)

45:00 of walking with the wife, with a couple of ~1:30 runs. I noticed that with the exception of my running, it was tough to get my heart rate up until near the end of our walk. Maybe I need to run more, but I don't know how good that would be for my knees.
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Old 01-31-2008, 06:38 AM   #6
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Re: Michael Givens' Workout Log

Thursday 1/31/2008

CFWU - 3 rounds
- Samson Stretch - 20 secs.
- Overhead Squat - 15
- Sit-up - 15
- Back Extensions - 15
- Pull-ups (180lb assist) - 7, 5, 3
- Dips (180lb assist) - 12, 10, 8

Prescribed Workout
- 400m run - 3:25 (rest for 2:00)
- 400m run - 3:07

I can definitely feel myself getting stronger on the dips. Still need to work the pullups though. My plan with the pullups and dips is that once I can do a set of 15, I'll decrease the resistance for the next workout. I guess if I can do the runs with only 2 minutes rest in between, then I need to be running harder.
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Old 01-31-2008, 07:20 AM   #7
Michael Givens
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Re: Michael Givens' Workout Log

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Originally Posted by Michael Givens View Post
My plan with the pullups and dips is that once I can do a set of 15, I'll decrease the resistance for the next workout.
Actually, since my goal is to get off of the Gravitron for pullups/dips, I'll decrease the resistance for the next workout after I can do a set of 10, since that's the minimum reps for a round of the CFWU. So, 170# assist for dips tomorrow.
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Old 02-01-2008, 06:22 AM   #8
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Re: Michael Givens' Workout Log

Friday 2/1/2008

CFWU
Samson Stretch - 30 secs
OHS - 15
Sit-ups (decline bench) - 15
Back extensions - 10
Pullups (180# assist) - 7,6,5
Dips (170# assist) - 8,6,7

Prescribed Workout
Squats - 21,18,15

Extra
Pushups (modified, knee) - 14,2,2,2

Previously, I had been doing my situps on the mat, and I had been using a wretched machine to do my back extensions. However, after watch Greg A.'s warmup video, I finally found the GHD rack in my club. While I still have to work up the courage to do sit-ups on it, I did do my back extensions there, hence the lower output. I'll attack it for my sit-ups on Monday. More work to do!
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Old 02-04-2008, 07:24 AM   #9
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Re: Michael Givens' Workout Log

Monday 02/04/2008

Starting week 4 of the CrossFit beginner's workout...

CFWU
- Samson Stretch - 30s,30s,30s
- OHS - 15,15,15
- Sit-ups (decline bench) - 15,15,15
- Back extensions - 10,15,15
- Pullups (180# assist) - 8,4,6
- Dips (170# assist) - 8,8,8

Prescribed Workout - 5:48
- Deadlift (90#) - 12
- 400m run - 3:09
- Deadlift (90#) - 12

I found out the hard way that I'm definitely not ready for the GHD sit-ups just yet, but the decline bench is still a challenge. Also, I'm still trying to find where I should be on the deadlifts. They felt like I should be able to move up to 100# next week. I wish my club would let me carry the barbell out to where the treadmills are; that would cut down on some of the wasted time moving between the weight room and the treadmills. I'll just have to run back and forth.
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Old 02-05-2008, 06:35 AM   #10
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Re: Michael Givens' Workout Log

Tuesday 02/05/2008

CFWU
- Samson Stretch - 30s,25s,30s
- OHS - 15,15,15
- Sit-ups (mat) - 15,15,15
- Back extensions (core ball) - 15,15,15
- Pullups (175# assist) - 8,8,8
- Dips (160# assist) - 8,6,8

Prescribed Workout - 8:08

- 400m run - 3:00 (rest for 2:10)
- 400m run - 2:58

My gym put in new equipment last night, and as a result, I had to make some changes to my warmup. They moved both the decline situp rack and the GHD rack, and I couldn't find them! Also, the new assisted pullup/dip machine starts at 175# and goes down in increments of 15#, so I had to move up a bit in weight for both pullups and dips. Oh well, part of CrossFit is changing things up!

Good things:
- Getting stronger in pullups/dips
- Lowering my 400m times.

Things to change/improve:
- Still on the assisted pullup/dip machine. Need to get some resistance/assistance bands soon!
- Need to find the GHD rack...AGAIN.
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