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Old 03-19-2011, 08:08 PM   #1
Leo Sun
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Location: Victoria  BC
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Leo Sun's Crossfit Workout Log

I figured keeping a journal of my WODs and progressions would really help me stay motivated and show how I am improving. I've been doing CF on and off for a few months now, but I'm really starting to concerntrate on purely CF. I've started changing my diet to Paleo/Zone; more research everyday.

I'm 21 years old, 6'2 and around 190-195 lbs. My goal is to be stronger, faster and fitter than I was yesterday.

2011-03-18 Friday.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

OHS 90(4)-110(4)-130(3)-150(1)-175(1) Worked mostly on form.
FS 90(4)-120(2)-150(1)-160(1)-170(1) Again, practiced my form. My wrists and shoulders are super tight and I have trouble being in the correct position.
BS 155(4)-220(2)-260(1)-290(1)-310(1) Should have gone lower on the last one, but I got to just above 90.

2011-03-19 Saturday.

Rest Day.

Last edited by Leo Sun : 03-19-2011 at 08:10 PM.
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Old 03-22-2011, 12:01 AM   #2
Leo Sun
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Re: Leo Sun's Crossfit Workout Log

2011-03-20 Sunday.

For time:
115 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
115 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Time: 09:56

I use the BrandX scaling as Rx'd is still quite tough for me. Though I am able to complete certain WODs as Rx'd. I also subbed a Rope Climb with 10 Jumping Rope Pullups.

2011-03-21 Monday.

Run 10K.

Time: 57:21

This was my first 10K! It was interesting. I can tell my legs aren't used to running and the muscles were fatiguing; however, my cardiovascular capacity was going strong. At the end of the run, I was barely breathing hard. So I feel, with practice, I can get a good 10K time.

Last edited by Leo Sun : 03-22-2011 at 12:03 AM.
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Old 03-25-2011, 12:50 AM   #3
Leo Sun
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Re: Leo Sun's Crossfit Workout Log

2011-03-22 Tuesday

Chipper - for time:
60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-ups

15.25

Completed the 60 burpees unbroken; very happy about that. Used a 50lb dumbbell. I really need to work on my HSPU as they were weak and I used progressions.

2011-03-23 Wednesday

Rest Day.
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Old 03-26-2011, 11:54 PM   #4
Leo Sun
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Re: Leo Sun's Crossfit Workout Log

2011-03-24 Thursday

+1 Pull up every minute until fail
+2 Sit up every minute until fail
+1 Push up every minute until fail

Pull up 14 minutes - 105 reps
Sit up 13 minutes - 182 reps
Push up 16 minutes - 136 reps

Got dragged into this one by a few friends of mine at the gym. So I skipped the WOD and tried it. It was tough as expected, but I'm especially happy with the pullups. I had to resort to jumping pullups for the last few reps of the higher numbers, but I still cranked out a lot of good kips.

2011-03-25 Friday

as Rxd:
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Scaled to:
15-12-9 reps of:
225 pound Deadlift
115 pound Overhead squat

Time: 10:17

I was originally going to use 135lbs as my OHS, but after finishing my DL unbroken, I was exhausted and scaled it down to 115lbs. I'm thinking I might start a strength program and put CF on hold for a few months while I improve my strength.

2011-03-26 Saturday

as Rxd:
“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Scaled to:
Run 1 mile
135 pound Clean and jerk, 21 reps
Run 800 meters
135 pound Clean and jerk, 21 reps
Run 1 Mile

Time: 34.38

Tough workout! I'm definitely going to start a strength program soon. Just need to do the research and see which program suits me the best.
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Old 04-01-2011, 02:05 AM   #5
Leo Sun
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Re: Leo Sun's Crossfit Workout Log

2011-03-27 Sunday

Rest Day.

I spent the last week researching which strength program I wanted to do. There were many choices (CFFB, CFSB, Conjugate, 5/3/1, SS, 70’s Big). I finally decided to start the Conjugate/Crossfit hybrid system as outlined by Chris Mason on CFJ. I read the entire 48 page Conjugate thread and educated myself on how to work the program. Tomorrow I will start the 9 week program.

2011-03-28 Monday

Upper ME Day.

Standing strict press: 90x5, 110x3, 130x2, 140x1, 150x1 PR, 155xF
Seated dumbbell press: 35x14, 35x15
JM press: 95x6, 65x10, 65x8
Triceps pressdown: 120x10, 130x10
Barbell row: 115x10 115x8
Knee to Elbow: 2 x 15-20 reps

First day trying the Conjugate/Crossfit program. It felt pretty good to lift heavy. I’m very motivated to see an increase on my strength. The pace of today was fairly unusual to me as I haven’t done this type of workout in quite a while; being used to the fast pace of Crossfit.

2011-03-29 Tuesday

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Time: 14:50

That was a tough one! The pullups got very broken up. The ring dips were pathetic. In the end, I had to break it up into singles. Squats were strong though. Guess I know what to work at.

2011-03-30 Wednesday

Rest Day.

Sore…

2011-03-31 Thursday

Lower ME Day

Squat: 135x3, 225x1, 275x1, 295x1, 315x1 PR
Glute-ham raise: 1x14, 1x12
Glute bridge (off bench): 1x20
Kneeling Pulldown: 2 x 15-20
Heavy sled pull: 3 rounds of pulling for roughly 100 feet: No sled available. Subbed jumping over 22” box 3x10. Jump initiated from squat position, no loading.
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Old 04-07-2011, 01:52 AM   #6
Leo Sun
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Re: Leo Sun's Crossfit Workout Log

2011-04-01 Friday

3 RFT:
Run 400 meters
10 135lb push press

Time: 09.50

Cash Out:
30 DUs - first time

I was feeling pretty tired, so I decided to tone down my WOD and complete an easy one. And I actually completed DUs for the first time. I haven't really bother trying until today, but I saw the rope on the ground and decided to give it a go. Well, a few minutes later, I was able to string together 3-5 DUs! I was pretty happy about that.

2011-04-02 Saturday

Rest Day.

Took an extra rest day, because I was just too sore and tired. Working graveyards and following an intense workout routine is pretty tough on the body.

2011-04-03 Sunday

Rest Day.

#2.
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Old 04-07-2011, 02:00 AM   #7
Leo Sun
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Re: Leo Sun's Crossfit Workout Log

2011-04-04 Monday

Upper ME Day.

Standing strict press: 45x5, 135x1, 140x1, 145x1, 155xF, 155xF. No PR this week!
Seated dumbbell press: 40x15, 40x8
JM press: 95x10, 95x10
Triceps pressdown: 120x10, 130x10
Barbell row: 135x10 135x10
V-ups: 2 x 15-20 reps

I really wanted to hit 155lb on my press, but just wasn't feeling it. I need to get better rest and go into my ME days fresh.

2011-04-05 Tuesday

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

9 rounds, 12 box jumps

After I completed this tough workout, I went home and watched the instruction video of how this WOD is suppose to be done. Let's just say I didn't do it right. I mixed up my DLs with my elbows both inside and outside my knees. I didn't release my hands at the bottom of my PUs. Annnnd I didn't come to full extension on my BJs. So I feel like I failed this WOD and will re-do it on a later date.

Cash Out:
Stretch and drink my protein shake.

2011-04-06 Wednesday

Rest Day.
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Old 04-09-2011, 05:12 AM   #8
Leo Sun
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Join Date: Mar 2011
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Re: Leo Sun's Crossfit Workout Log

2011-04-07 Thursday

Lower ME Day

Squat: 135x3, 225x1, 275x1, 295x1, 315x1, 320xF, 320xF
Glute-ham raise: 1x18, 1x9
Glute bridge (off bench): 2x20
Sitted Pulldown Crunch: 2x15-20 @ 130lbs
20lb Vest Alternate Single Leg Step-up/Jumps: 3x30

Not pleased with not getting a PR this week. I think I need more rest and get into the "zone". Next week, I'm going to sub weighted vest stair sprints for the sled pulls. This should be a good substitute. I also need to plan my WODs better to assist me in my strength goals.

2011-04-08 Friday

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Scaled to 15-12-9

Time: 14.24

Cash Out: 30 DUs

This WOD really hit my weak points; HSPU and ring dips. I suck at both of them and definitely needed the work. My first 15 HSPU were pretty easy and unbroken, but after that it was terrible. Ring dips were tough too, because my arms were so beat from the HSPU. Regular PUs were ok, but pretty tiring considering the previous two exercises.

Good WOD.
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