Grotts' Crossfit

[Brian Negrotto]

10/16/2009
Post-WOD: 20 minutes on heavy bag. 1 mile run.

[Brian Negrotto]

10/17/2009
CFWU x3
WOD: "Tyler"
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

32:15; subbed four pull-ups and four dips for each muscleup
Felt really good today, breaks were minimal. Today I learned to appreciate chalk. Will be buying my own soon!

[Dom Fruci]

Good job with the workouts and your log. Keep up the good work!

[Bryan Peterson]

Originally Posted by Brian Negrotto

10/17/2009
32:15; subbed four pull-ups and four dips for each muscleup

Brian,
Good job. I went with the 3 to 1 sub otion and it still took me almost 25 minutes.

You said you were deploying again in January. Where you headed? What unit you with?

I am also NG, I am with the 48th IBCT out of Georgia.

[Brian Negrotto]

10/18/2009
Rest Day

[Brian Negrotto]

10/19/2009
WU: CFWU x3 (minus pull-ups)
WOD: Weighted pull-ups 1-1-1-1-1-1-1 reps
(30-30-27.5-25-25-20-15)
All of them felt terrible. Nursing a bit of an injury to my bicep, never really did get my chin up high enough to where I would call any of them a real rep. As far as I’m concerned, they were all fails. I stunk it up today!!

[Bryan Peterson]

Keep working at it. It is a lot hard for us 200lb people to do pull-ups. Be careful not to agrivate the injury. We lost power on the Camp this morning and it was about 40 degrees so I did not get to the gym. Am going to try to get to the gym later.

[Brian Negrotto]

Originally Posted by Brian Negrotto

9/20/2009
A.M.- “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
(Pull Up 7+5+5+4+4+5+4+4=38)
(Push Up 17+12+9+7+6+5+6+5=67)
(Sit Up 13+13+12+11+12+9+9+10=89)
(Squat 14+12+12+8+10+11+13+14=94)
(TOTAL=288)

That is last "Tabata Something Else" I did. Today's:

10/20/2009
WU: CFWU x2
WOD: "Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
(Pull up: 9+8+6+4+4+5+5+5=46)
(Push up: 18+20+14+13+10+10+8+9=102)
(Sit up: 13+13+12+12+11+10+12+11=94)
(Squat: 18+17+14+13+15+13+14+16=120)
(TOTAL=362 p.r.)
Wrapped elbow/bicep with elastic and it felt fine through workout. Really happy with my improvment. Nice to see concrete evidence of improvment.

[Brian Negrotto]

10/21/2009
WU: Double-unders x50
WOD: Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
(14:21; as rx'd)

[Brian Negrotto]

10/22/2009
WU: CFWU x3 (subbed pull-ups for TRX low rows and dips for push-ups)
Active Rest Day: 135# floor wipers x50
Max hand stand holds x5