Grotts' Crossfit

[Brian Negrotto]

I'm posting my workout log so that I can track my own progress and take any criticism that can help me to better myself. This is everything to date:

9/3/2009
“KB Happy”
21-15-9 rep each hand with 24kg KB for time
Swing
C&J
Goblet Squat (both hands)
(22:35; as rx’d)

9/4/2009
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
(27:52; 225#/ 155#/ 135#)
Endurance: (Run: 30 minute easy run)

9/5/2009
"Karen"
For time: 150 Wallball shots, 20 pound ball
(12:44; as rx’d)

9/6/2009
WOD: 6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
(27:47; 20 Burpees per round)

9/7/2009
WOD: "CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
(BS:225#x3/ SP:125#/ DL:355# = 705 pts)
Endurance: (Run: 5k, hills; 25:29)

9/8/2009
Rest Day
Endurance: (Bike: 23 miles; 1:18:30)

9/9/2009
WOD: Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
(Lunges with 20# DBs/ Box Jumps with 30” box/ PU unweighted kipping)

9/10/2009
WOD: Push Jerk 3-3-3-3-3 reps
(135-159-159-159-165; as rx’d)


9/11/2009
Foundation 1: “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.
(Did ½, 4 sets of each, do not know score)

9/12/2009
Rest Day

9/13/2009
“Filthy Fifty”
For time:
50 Box Jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(48:46 as rx’d)

9/14/2009
Foundation 2: SP 1-1-1-1-1 PP 3-3-3-3-3 JP 5-5-5-5-5
(SP 125-125-125-135 PP 115-125-135-135 JP 95-115-115-115-115)
(4.5 mile hill intensity run)

9/15/2009
Foundation 3: 3 rounds for time:
15 Deadlift @ 155#
15 Pullups
15 Dips
(12:01)
(20 minutes bag work; 25 burpees, 25 kb (1.5 pd) swings, 25 situps, 25 robot pushups)

9/16/2009
Rest Day

9/17/2009
WOD: "Daniel" (BrandX scaled)
For time:
35 Pull-ups
400 meter run
75 pound Thruster, 21 reps
800 meter run
75 pound Thruster, 21 reps
400 meter run
35 Pull-ups
(25:58)
(2 sets of 40 situps with ABMAT)

9/18/2009-9/19/2009
Rest Days
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)
P.M.- “Sprint to the Finish...”
Five rounds for time of:
Run 400 meters
Rest 2.5 minutes
(1:20, 1:21, 1:24, 1:26, 1:30)

9/21/2009
Big Squat...
Back Squat 5-5-5-5-5
(225; 245; 245; 265; 275)
(Medicine ball throws)
6 rounds for time of:
Run 400 meters
15 Burpees
(20:50)

9/22/2009-9/24/2009
Rest Days

9/25/2009
WOD: For time: (BrandX Scaled)
115 lb Squat clean, 10 reps
50 GHD Sit-ups
115 lb Squat clean, 8 reps
40 GHD Sit-ups
115 lb Squat clean, 6 reps
30 GHD Sit-ups
115 lb Squat clean, 4 reps
20 GHD Sit-ups
115 lb Squat clean, 2 reps
10 GHD Sit-ups
(13:12; Substituted AbMat Sit-ups for GHD sit-ups)
(1.5 mile moderate run)

9/26/2009
WOD: "Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(29:24; as rx’d)

[Brian Negrotto]

9/27/2009
CFWU x2
WOD: Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
(7 rounds)
This WOD had me sucking wind. I'm sure by about round three or four, my form began to deteriorate.

-grotts-

[Brian Negrotto]

9/28/2009
Today was a rest day, made it an active rest day with a 5K hill run, 12 minutes of heavy bag work, and two 30 foot rope climbs.

[Brian Negrotto]

9/29/2009
WOD: Snatch 1-1-1-1-1-1-1 reps
(135F-135-135-145F-145F-145F-145F (form sucked))
(52:35 moderate run)
Really need to work on my technique. Got them all up, but had difficulties having my arms completely locked out, and/or catching it in the squat.

9/30/2009
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
(12:27 as rx’d)

[Brian Negrotto]

10/1/2009
WOD: “Dirty Dozen”
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
(37:59; Subbed 1.5 pood KB for 2 pood (all I had), 30# Good Mornings for back extensions (no GHD), and 45# thrusters for Wall ball (no medicine ball))

OUCH!!!!

[Brian Negrotto]

10/2/2009
REST DAY

Thank God!!!!

[Brian Negrotto]

10/3/2009
CFWU x1
WOD: For time:
Run 800 meters
15 left-legged pistols w/ 35# db
15 right-legged pistols w/ 35# db
25 sit-ups
12 left-legged pistols w/ 35# db
12 right-legged pistols w/ 35# db
25 sit-ups
9 right-legged pistols w/ 35# db
9 left legged pistols w/ 35# db
25 sit-ups
Run 800 meters
(21:42)
WOD called for 1.5 pood KB, wasn't happenning. Did four sets of 25 pushups afterward.

[Brian Negrotto]

10/4/2009
WOD: For time:
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
(17:02 as rx’d)
(1 mile run)

[Brian Negrotto]

10/5/2009
Rest Day

[Brian Negrotto]

10/6/2009
Another Rest Day
Work has been too much, been getting called out every night.