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Old 07-01-2013, 01:01 PM   #21
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130701

Warm Up
Treadmill
Hip Swings
Hip Abductor Stretch
Squat variations

WOD

Front Squat, 1 RM

135-145-155-185-200-205 (102.5% of BW)-225f

Cool Down
None

Comments: I'll get you 225, one day, soon. My goal was 200 and I am happy that I got above it. Deadlift on Friday, letting the CNS rest for the big one.
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Old 07-03-2013, 11:30 AM   #22
Christopher Walls
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Re: My Journey

20130703

Warm Up
Treadmill
Hip Swings
Hip Abductor Stretch
Squat Variations
Non-Weighted Shoulder Swings
Front Squat - Bar @ 10
Ham Curl - 10 @ 30#

WOD

Deadlift, 1RM

155-185-225-245-260-280-300 (+25#, 150% of BW)

Cool Down
Groin, Ham, Quad, Hip Flexor, Calve, Achille stretching

Comments: LIGHTWEIGHT!!!!!! Huge jump from 275#. No better feeling. Starting Wendler's 5/3/1 on Monday.
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Old 07-06-2013, 01:33 PM   #23
Christopher Walls
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Posts: 250
Re: My Journey

Wendlers is scrapped. I went to a free class at my local box and diagnosed some problems. First is deadlift setup; I was in more of a parrallel squat instead of having my rear up a bit. This also translates into the clean setup.

Next is lower back. Need to work on mobility, strength, endurance.

Also metcon, cardiovasular and muscle.

Warm Ups will now include cardiovascular metcon and so will WODs. When running in WODs, it will be done at one time before weightlifting and bodyweight movements.

WODs will go in the following order: Warm Up, Skill, WOD, Cool Down/Mobility

Last edited by Christopher Walls : 07-06-2013 at 01:36 PM.
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Old 07-08-2013, 03:31 PM   #24
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130708

Warm Up
Treadmill - worked up to 6.0 mph, ran 2:45
Hip Swings
Hip Abductor Stretch

Skill
Clean - Catching bar into front squat - 5 reps

WOD

Front Squat
3-3-3-3-3

135-145-155-165-175

Cool Down/Mobility
Wrist Flexion/Extension
Groin, Ham, Quad, Calve, Achilles, Hip Flexor stretching @ 1:30

Comments: Starting to follow mainsite programming starting today. Still having wrist issues with the front rack position. Good depth on squat. Throat started hurting last night and I felt like **** but I pushed through. Used 65, 70, 75, 80 and 85 percent of 1RM.
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Old 07-09-2013, 02:44 PM   #25
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130709

Warm Up
Treadmill - 1:00 @ 2, 3, 4 mph // 3:00 @ 6 mph
Glute Press - 10 @ 40#
Back Extension - 10 @ BW, setting 3
Hip Adduction - 10 @ pin 4, setting 5
Calve Raise - 10 @ BW
Air Squats - 10
Hip Swings - side/front/back - 10 per leg
Tricep Extension - 10 @ 30#
Row - 10 @ 20#

Skill
Push Press - Hip Dip/Drive - 5 @ 95#

WOD

"Diane"

21-15-9
Deadlift 225# 155#
HSPU Push Ups - feet on bench

Time: 6:36

Cool Down
Foam roll lower back
Achilles, Calf, Groin, Ham, Quad stretching @ 1:00

Comments: Much better. First two rounds of DL were broken up, all rounds of PUs were broken up. I feel that I benefitted more from this than the WOD below this. 155# was the perfect weight. Scaled weight rather than weight + reps.


Quote:
Originally Posted by Christopher Walls View Post
I'll def consider it for next time.

20130617

Warm Up
Treadmill - 5:00
Hip Swings - side/foreward/backward - 10 per leg
Calve Raise - 10 per leg
Lat Pulldown - 10 @ 40#
Row - 10 @ 40#
Back Extension - 10 @ BW
V Up Machine - 10 @ BW

WOD

"Diane"

21-15-9 11-8-5
Deadlift 225# 185#
HSPU Push Ups

Time: 2:44

Mobility
Front Rack Stretch w band (grip with hand)
Wrist stretch w band (grip with fingers)
Bilateral Shoulder Flexion (varied grips)

Cardio
15 mins @ 5 mph

Cool Down
Treadmill - 3:00
Achilles, Calf, Groin, Ham, Quad stretching @ 1:00

Comments: Nothing was unbroken. Awesome stretch with the bands. Didn't want to go too long with the cardio since my ACL/PCL wasn't feeling well yesterday. Good stuff today. Grace on Wednesday.
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Old 07-11-2013, 02:39 PM   #26
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130710

Warm Up
Treadmill
Back Extension
Glute Press
Hip Adduction
Hip Abduction
Calve Raises
Hip Swings
Overhead Press

Skill
None

WOD

"CrossFit Total"

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back Squat - 155-185-225-245-265-285-300f
Shoulder Press - 95-100-105-115-125-130f-130
Deadlift - 185-205-245-265-285-315

Total - 730

Cool Down
Lower stretching

Comments: +10 PR on back squat, +5 PR on shoulder press and set a PR for the new deadlift technique. Wanted 300 on BS soo bad but bailed at the bottom. I want 800+ next time.
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Old 07-21-2013, 08:25 PM   #27
Christopher Walls
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Re: My Journey

Okay, I know I haven't done a WOD from 20130711 to 20130721. Went on vacation with the fam (130714-130717) and took the rest of the week off (130718-130721).

Time to get to work! Starting off with my weak ponits tomorrow.
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Old 07-22-2013, 08:12 AM   #28
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130722

Warm Up
Treadmill
Shoulder Circles
Press (Bench)
Press (Overhead)
Row
Upright Row
Back Extension
Bench - Bar x 10

Skill
None

WOD

Bench Press
5-5-5-5-5
115-115-115-115-115

Pull Ups
5-5-5-5-5
70-70-70-70-70*

Shoulder Press
5-5-5-5-5
100-100-95-95-95

Comments: BP was good, mixed grips through out the movement. Pull Ups were great, I feel that I'm improving on them. SP still lacking; used 77% of 1RM but had to go down to 73.1% because 77% was too much. On the third set, I put it on the safety racks and then put 95 on the bar and did it standing for dropping. * denotes pounds of assistance.
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Old 07-23-2013, 10:23 AM   #29
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130723

Warm Up
Treadmill
Back Extension
Press (Overhead)
Hip Swings
10 Air Squats

Skill
None

WOD

"Quad Killer"

205 100 pound Front squat, 20 reps
30 Box jump, 30 15 inch box
40 20 Kettlebell swings, 1.5 0.55 pood
50 Wall ball shots, 20 10 pound ball

Time: 9:11

Cool Down
Sweat Angel
Stretching

Comments: Front squats were broken, wrists really need more flexibility.
Box jumps were broken, 15" was the perfect height.
KB swings weren't broken, scaled reps + weight because I am brand new to these, KB was about chest high.
Wall ball shots were broken, I cursed very loud in my head once I saw the reps.

Good stuff today.
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Old 07-24-2013, 05:55 PM   #30
Christopher Walls
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Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130724

No WOD today. Caught up on class work all day and took the kiddos to the park. Major quad DOMS.
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