Brad's workout log

[Brad Rasmussen]

Deadlifts 1-1-1-1-1-1-1

warm ups: 2x10 @ 135
1-225
1-225
1-225
1-225
1-225
1-225
1-225
for form: 2x10 @ 135

New to deadlifting, getting stronger though. Still working on form.

[Brad Rasmussen]

5-15-08

"Cindy"
5 pullups
10 pushups
15 squats
As many rounds possible in 20 min.

Completed 13 rounds.

[Stephen Smith]

You'll see a big improvement in deadlifts as your neuromuscular system learns what it can handle. The first time I tried them, which was rounds of 3 reps, I worked up to peak at 225#. The 2nd time I saw them was 'Diane', which has you do 21/15/9 of 225# deadlift as part of the workout, and I actually did them all. The third time was yesterday's 1RM's, and I started at 255#, peaked at 285#! I'm sure you'll see similar improvements. Unfortunately I think my body has learned the deadlift now, so I'm probably close to my strength limit, and gains will be coming slower...

I'm only a little less new to this than you are, and I'm already totally hooked! Keep up the good work!

[Brad Rasmussen]

Cindy
5 pullups
10 pushups
15 squats


13 rounds completed in 20 min.

[Brad Rasmussen]

oops, guess I posted cindy twice.

[Brad Rasmussen]

5--08

Michael

800m run
50 back ext.
50 situps
3 rounds for time.

completed in 29.01, exactly 1 min. faster then last time (4-18-08). Big disadvantage for me is that I have to run this on an indoor track, then hustle to the weight room and hit the situps and back ext. which is a time waster.

[Brad Rasmussen]

Stephen, thanks for the encouragement. I had never done deadlifts until I started crossfitting about 2 1/2 months ago. The first time I did them I could barely do 135 lbs. I was really surprised when got 225 for seven single reps. This crossfitting is exactly the type of program I've been looking for. Now I'm totally hooked on it also.

[Brad Rasmussen]

5-18-08

as many rounds in 20 min. as possible:
95lb. clean and jerk (I scaled down to 75 lbs.)
run 400m.

completed 4 rounds.

[Brad Rasmussen]

5-19-08

75 pushups
50 sdhp 95lbs. rx'd (scaled to 65 lbs.)
50 ring dips (no rings, did parallel bar instead)
50 weighted pullups (used no weight)
25 hand stand pushups (did pushups w/feet elevated)

time: 31:58

[Brad Rasmussen]

Took the 20th & 21st off as rest days, shoulders were pretty sore from workout on the 19th.