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Old 05-08-2008, 09:02 PM   #21
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5/8/08

W/U = CFWU x3, 10 reps on everything

WOD: 'Diane' 21/15/9 reps for time of:

225# Deadlift
HSPU (subbed 95# strict press)

Time: 20:15

I couldn't do the reps straight through. split the 21's into 8/7/6, split the 15's into 6/5/4, and the 9's into 5/4, with about 30 seconds rest between splits. Damn, 225# is heavy when you lift it off the ground 45 times.

I also suppose I'm going to have to start working on greasing the groove for HSPU's...
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Old 05-09-2008, 01:11 AM   #22
Richard Vanmeerbeek
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Re: 'Steve's starting Crossfit!' Log

Quote:
Originally Posted by Stephen Smith View Post
5/8/08

W/U = CFWU x3, 10 reps on everything

WOD: 'Diane' 21/15/9 reps for time of:

225# Deadlift
HSPU (subbed 95# strict press)

Time: 20:15

I couldn't do the reps straight through. split the 21's into 8/7/6, split the 15's into 6/5/4, and the 9's into 5/4, with about 30 seconds rest between splits. Damn, 225# is heavy when you lift it off the ground 45 times.

I also suppose I'm going to have to start working on greasing the groove for HSPU's...
Great job nonetheless.

GTG those HSPU's in your warm-up is all you need to do now, you'll see how effective it is.

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Old 05-10-2008, 06:57 PM   #23
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5-10-08

Didn't GTG any HSPU's today, but I did some pullups at work here and there. I work in a power plant, and there's lots of conveniently-placed angled I-beams, and overhead pipes.

Anyway, on to today's 'Fran':

Warmup - CFWU x3, 10 reps of everything except pullups, 5 reps of those.

Fran time 11:31. The pullups were on a gravitron with 40# assist. The thrusters were 95#, but as usual I can't deep squat, although I'm taking it down almost to horizontal on my thighs now. Another named WOD down, with a time to beat!

Edit: Almost forgot the splits. Pullups, 21 straight, 2nd set split 10/5, 3rd set 9 straight. I need a real pullup bar!
Thrusters, 21 was split 8/7/6, 15 split 6/5/4, 9 straight through, almost met pukie after the 9 straight.
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Last edited by Stephen Smith : 05-10-2008 at 07:00 PM.
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Old 05-11-2008, 12:35 AM   #24
Amanda Faulks
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Re: 'Steve's starting Crossfit!' Log

High five on slapping the named WOD's down. It is gonna be great to look back a year from now and see how far we have come. Heck I bet within a few months we will be blown away by our progress. Damn don't ya love this $&!t.

Amanda

P.S. my BF says that Oly lifts suck at sea. Who knew that rolling decks would mess up your groove eh?
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Old 05-11-2008, 06:57 AM   #25
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

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Originally Posted by Amanda Faulks View Post
High five on slapping the named WOD's down. It is gonna be great to look back a year from now and see how far we have come. Heck I bet within a few months we will be blown away by our progress. Damn don't ya love this $&!t.

Amanda

P.S. my BF says that Oly lifts suck at sea. Who knew that rolling decks would mess up your groove eh?
Amen to that, Amanda! Not that we won't still be trying to meet pukie on the named WOD's, we'll just be getting there faster

And I don't envy your BF. Bench press and overhead press were bad enough, I can only imagine what pitching and rolling would do to a C&J, or even worse, a snatch (shudder)... I suck at snatching anyway.
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Old 05-11-2008, 10:57 PM   #26
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5/11/08

Ugh, worst WOD for me so far... Not difficulty-wise, but I definitely don't have the form down for overhead squats

Normal warmup, CFWU x3, 10 reps of everything.

then the OHS... I don't know if it's a problem with the range of motion on my shoulders or what, but it didn't seem like I got the bar back far enough, so that when I went to squat I ended up on my toes before I could get down to parallel on my thighs. I'm not sure how to fix that, I'll have to go back and check out the clips on OHS again.

Anyway, WOD = OHS 3-3-3-3-3-3-3

weights = 45#, 65#, 85#, 85#, 95#, 95#, 95#... The weight was never a problem, and when I was done I didn't feel like I had ever worked hard. My knees ended up sore, maybe because I was stressing them wrong leaning forward like I was? I tried a few sets of back squats after I finished, with 95#... no problem with the weight, and I was able to get a full squat, but my knees were to sore to do any more.

All in all, ended up feeling very dissatisfied with this workout.
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Old 05-12-2008, 08:38 PM   #27
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5/12/08

Today was better, I felt like I really worked my *** off. The last pullups and dips were a sheer effort of will.

Anyway, warmup = CFWUx3, 10 reps everything, except 5 reps on dips and pullups.

WOD: 30 muscle-ups for time, subbed 120 pullups and 120 dips. Still doing pullups on Gravitron with 40# assist, but no kipping. Time 16:18. Broke it up into sets of 10 pullups/10 dips, except last 10 were broken up 5/5, I could no longer do 10 straight. Even with the lame effort from yesterday, tomorrow's rest will be welcome after today.

Knees are feeling better than yesterday, as well. the air dips during the warmup were no problem.
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Old 05-13-2008, 11:39 PM   #28
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5-13-08

Today was supposed to be a rest day, but with my poor showing on Sunday I still wasn't feeling like I had worked enough for the last 3 days. Then, when I saw that tomorrow was max effort DL's I decided to do something metcon-ish. I missed the 50 burpees last weekend, so I decided to give that a go. Damn, that's a lot harder than it looks on paper.

50 burpees for time - 4:41, had to stop and rest for a few seconds after 20, then a little rest after each 10 from there. Hopefully by next time this comes around I'll be able to do them non-stop. On the plus side, my knees feel great!
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Old 05-14-2008, 08:56 PM   #29
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5/14/08

Warmup = CFWU x3, 10 reps of everything.

Deadlift 1-1-1-1-1-1-1

255 - 265 - 275-285-285-285-285

D*mn, that's heavy. I think I might have been able to move a little more weight, but I felt my form trying to get soft at 285, so I stopped there and concentrated on keeping my back from rounding. Still, D*mn, that's heavy. Felt good though.
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Old 05-15-2008, 09:28 PM   #30
Stephen Smith
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Re: 'Steve's starting Crossfit!' Log

5-15-08

Warmup - CFWU x 3, minus the pullups, dips and squats, which didn't leave much... I've been pretty much doing just the CFWU's for warmup, but I think I need to look into a few of the other commonly-used options for days that are push/pull/squat intensive.

WOD - 'Cindy' AMRAP in 20:00 of 5 pullups, 10 pushups, 15 squats.

Made 17 rounds, plus 5 pullups and 10 pushups. Judging by that, my next 'Murph' time will be way better. The 'Cindy' protocol, as I guess it's called, makes for a much more effective metcon workout, by not doing exercises to failure and having to take long recovery breaks. 10 Minutes later and I was still gasping for air.
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