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Old 02-01-2011, 11:34 AM   #1
Steve Hutchins
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The Road to Success - Hutch's Workout Log

Hello, I'm Steve, I'm 21 years old and I live in Rochester, New York. I've been doing CrossFit for the better part of 3 years. In high school, my lifestyle was unhealthy to say the least; I weighed about 250 pounds, but boasted a 400 pound bench press, as well as a respectable 450 x 3 squat. I was recruited to play football in college, but shortly after the start of training camp, I ended up sustaining a double disc herniation in my lower back, subsequently ending my football career. After dropping about 75 pounds and picking up the sport of running (which, if you had told me 4 years ago that I'd love running now, I would have laughed at you), I'm in the best shape of my life, and looking to get in even better shape as well as attaining much higher sustained improvements in my workouts.

Typically, I work out 5 or 6 days a week depending on weather conditions and my physical well-being. I usually run 3 days a week, sometimes 4 if the weather is cooperating (typically Monday, Wednesday, Friday, and I'll run Saturday if work/weather allows). I do CrossFit on Tuesday, Thursday, and potentially Sunday, but I usually reserve Sunday as a day of rest, regardless of what the weather is like and how I'm feeling. Living in Rochester, one might call me insane for running outside, but I do not confine myself to a box-gym, nor do I own a treadmill. I simply cannot run on a treadmill as I get bored easily, and need to keep my attention captured. So, if it's -10 wind chill outside, you can expect to see me running down the road.

Anyway, I'm training for a 15k race in April, and, if all goes to plan, a Marathon in September. I'm currently able to run 10 miles at a clip, with room to go further. I'm breaking in a pair of Nike Free Runs, and the shoe change is definitely reaping benefits for my overall fitness; my ankles, knees, and feet feel much more stable and stronger.

Anyway, here's yesterday's run. Will update tonight with my workout:

Monday, January 31
Run: 7.4 miles
Average pace: 7:42/mile
Weather Conditions: Sunny, mild wind, -3F wind chill
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Old 02-01-2011, 05:27 PM   #2
Steve Hutchins
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Re: The Road to Success - Hutch's Workout Log


Tuesday, February 1st

WOD: "Fran"
21, 15, 9 of:
95# Thruster
Pull-Up

3:37

Next time, I may go heavier (115 most likely, see how bad that feels)
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Old 02-03-2011, 07:16 PM   #3
Steve Hutchins
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Re: The Road to Success - Hutch's Workout Log


Thursday, February 3

Run: 7.25 miles, 1hr. 1 minute. 13 sec.
Average pace: 8:10/Mile
Weather Conditions: Sunny, ~25 Deg. F. First half was spent running headlong into the wind, creating considerable drag and slowing my pace.
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Old 02-04-2011, 08:55 AM   #4
Steve Hutchins
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Re: The Road to Success - Hutch's Workout Log

Friday, February 4
WOD: "300"

25 x Pull-Up
50 x Push-Up
50 x Deadlift @ 135#
50 x 24" Box-Jump
50 x Floor-Wiper @ 135#
50 x Clean'n'Press @ 45#
25 x Pull-Up

17:37


Been a long time since I've done this, so there is much room for improvement on this WOD. Areas that needed significant improvement were Floor Wipers and getting a good pace on the Box Jumps. Deadlifts need some work too, but they were dramatically better than the last time I did this WOD. I'll shoot for a sub-16 minute time the next time I do "300", but for now, this'll do.
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Old 02-06-2011, 07:14 AM   #5
Steve Hutchins
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Re: The Road to Success - Hutch's Workout Log


Saturday, February 5

Run: 9.6 miles, 1 hr. 22 min.
Average pace: 8:22/mile
Weather Conditions: Partly Cloudy, 34 Deg. F. Perfect conditions for a nice, long(er) run. The cleared streets, blue skies, and no wind were welcome luxuries.
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Old 02-07-2011, 09:27 AM   #6
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Re: The Road to Success - Hutch's Workout Log


Monday, February 7th

Run: 7.45 miles, 1 hr. 4 min
Average Pace: 8:30/mile
Weather Conditions: Cloudy, 35 Deg. F. No wind. Great conditions!

Today's run was more of a leisurely pace. Hips and quads were still a bit tight after 9.6 miles on Saturday, sot his run served more as a wake up call, especially after eating like crap yesterday. If there's some energy left in the tank later, I might do a WOD.
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Old 02-08-2011, 06:49 PM   #7
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Re: The Road to Success - Hutch's Workout Log


Tuesday, February 8th

WOD: "I can't remember the name of..."

21, 15, 9 reps of:
135# Power Clean
Dips

8:30
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Old 02-10-2011, 05:38 PM   #8
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Re: The Road to Success - Hutch's Workout Log


Thursday, February 10th
WOD:
Fran (Heavy!)

21, 15, 9 reps of:

135# Thrusters
Pull-Ups

5:33

Wow, talk about a significant increase in challenge. I really did not start to feel the bear jump on until after the 15 set of Thrusters. I got pretty pumped, but that weight really started to add up as time went on. I enjoyed the challenge though, and it was nice to get some decent weight up for a decently-timed heavy Fran (at least for me).
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Old 02-11-2011, 08:57 AM   #9
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Re: The Road to Success - Hutch's Workout Log


Friday, February 11
Run:
8 Miles
Average Pace: 8:30/mile
Weather Conditions: 20 degrees, 10 degree wind chill. Sunny, mild breeze.

1hr 7 min
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Old 02-12-2011, 11:52 AM   #10
Steve Hutchins
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Re: The Road to Success - Hutch's Workout Log

Well, was gonna run today, but the wind was howling outside and was snowing. Last time I made that mistake, I ended up sick for a week with the flu. So, I decided not to run today, and wait for tomorrow (supposed to be 37ish tomorrow and Monday, balmy for Februrary in Rochester). Anyway, here's today:

Saturday, February 12
WOD:
"Jonestown Crawl" (From Gym Jones)

10 reps 185# Deadlift
25 reps 24" Box Jump
= 1 Round.

Do 4 Rounds. 1.5 minute "rest" between sets.

Time (including all 1.5 minute "rests"): 10:37

This workout, one that I enjoy immensely, creates a great amount of tension between the anaerobic use of the deadlifts with the sudden switch to the aerobic intensity of the box jumps. You'll enjoy a extremely high pulse rate after the deadlifts, followed by a CO2 buildup of doing box jumps directly after those deads. Definitely creates a stressing workout. The "rests" are there to trick you; you may think to yourself "Oh, 1.5 minutes rest gives me time to recover 100% from that set." But as the oxygen demand builds up, usually after the second set, the rests start to become work in themselves. Great workout.
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