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Old 04-08-2008, 09:42 AM   #1
Nick Hanson
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Nick's Log SF Crossfit

So after 5 months of doing Crossfit and recording my log in an excel spreadsheet I decided to bring it online, because it was easier to remember doing this sometime at work.

I don't follow the daily wod. My workouts are programmed by the SF crossfit instructors. So that everyone knows who is programming them, I will include the instructors name and what we did.

4/7/08 - Coach Adrian (Boz)

21 - 15 - 9
DL - 175lbs, Box Jumps (26 inches), Push Press - 40 lb dumbells (total 80 lbs)

9:44 - Third best in the class. My nemesis Dave, got 8:10. I felt great during this workout, definitely dying afterwards.

Finished with two rounds of 25 seconds of Hollow Rock, then as many rounds of k2e as you can without kipping. 8 and 10 k2e - My grip was smoked from the workout.

4/8/08 - Coach Kevin

5 x 3 Back Squat

135, 155, 165, 175, 175

This was a back squat PR. I haven't backsquatted in months so this was a lot of fun.

Afterwards 10 minutes of cindy 5 PU, 10 Pushups, 15 squats
7 rounds and 4 pullups -

This was awesome - it was my first time doing as prescribed pullups. I feel like I finally have the kip down enough to do it in a workout.

BW 174.8 - BF ~15%.
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Old 04-09-2008, 09:03 AM   #2
Nick Hanson
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Re: Nick's Log SF Crossfit

4/9/08 - Coach Adrian

It was Larry's birthday (one of my fellow crossfitters, who recently wrote a great article about Crossfit in Men's Journal, see the May issue with Harrison Ford on the cover) so we did a birthday workout. At SFCF this means that the workout must have some sorta number that adds up to his birthday. In this case 45. Larry wanted to do some Turkish get ups, so I did 4 on each arm with 35 lbs. Then, the wod -

21 - 15 - 9 = 45

DB thrusters (35 lbs) and 26 inch box jumps

5:20 second fastest in the class, but I probably could have gone to the 40 lb dumbells

Afterwards we did 45 partner assisted strict pullups - I did 21 of them.

-Nick
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Old 04-10-2008, 08:33 AM   #3
Nick Hanson
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Re: Nick's Log SF Crossfit

Thursday - April 10, 2008 - Trainer - Adrian

We warmed up with some jump ropes, squats pushups and some bear crawls. Then we did the fireman drills. i.e. pick someone up over your shoulder and run them 40 feet or so.

Workout - "the cryer"

3 rounds for time -
10 40lb one armed db squat snatches (each arm)
30 pushups
20 DU's
20 Pullups (I substituted jumping for the last two sets because my kip isn't strong enough yet)

Time - 18:22

This really sucked. This was my fourth straight day and it was just too much. The real failure though was on the pushups more than anything. I haven't done enough of them lately, and really need to work them into my days more often. Overall I am excited to have tomorrow off.
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Old 04-17-2008, 09:44 AM   #4
Nick Hanson
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Re: Nick's Log SF Crossfit

Ok sorry for the break but it has been a crazy week.

Saturday, April 12 - Visited the soon to be Crossfit San Joaquin in my hometown

Coach - Brian Nesmith

WOD

Team workout

400 m run
50 Tire jumps
50 Jumping Pullups
50 dips
1 overhead run with a 30# bar (about 300 m)
100 weighted jump ropes

- this is split between the team. I completed about 50% of the work. Done in 7:28

------------------------------------------------------------------------
Tuesday - 4/15 - Coach didn't show because they had a miscommunication.

Ran to Fort point and back because it was such a beautiful morning. Finished with 2 stair climbs and 50 squats

------------------------------------------------------------------------
Wednesday - 4/16 - Coach Boz

WOD - Grindy

10 40# pair dumbell power clean and jerks
5 rounds of Cindy
5 Pullups
10 Pushups
15 squats
10 DB power Clean and Jerks
5 more rounds of Cindy
10 DB power clean and Jerks

Time - 15:15

I was really stoked with this time. I think it would have been faster with a barbell at 95#'s, plus I was running on about 4 hours of sleep from the previous night. By far the least sleep I have ever had coming to Crossfit. BTW also did 50 pu in a workout. Also a record for me.

----------------------------------------------------------------------

4/17 - Coach Boz

WOD - Kelly (modified with a row)

5 rounds for time -

350M row
30 box jumps
30 wall balls

Time - 25:04

Ok so I was both happy and ****ed. Boz said that a time under 25minutes would be really impressive. I rested too much. Need to go more all out. I could have easily gotten a better time. Either way I am happy given my diet and my sleep have been crappy all week.
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Old 04-17-2008, 03:20 PM   #5
Adrian Bozman
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Re: Nick's Log SF Crossfit

Nice job Nick! Keep up the killer work.
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Old 04-17-2008, 04:02 PM   #6
Nick Hanson
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Re: Nick's Log SF Crossfit

Thanks Boz!!
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Old 04-19-2008, 12:55 PM   #7
Nick Hanson
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Re: Nick's Log SF Crossfit

4/18/2008 - Coach Angel

WOD - 3*3 Muscle Snatch

45lbs, 65 lbs, 65 lbs

Metcon

10 30lb DB hanging power snatch (5 on each arm)
15 air squats

for 12 minutes = 11 rounds and 5 snatchs

5*3 snatch

45 lbs, 65, 65, 65, 65

This was a good workout but tough. My legs were dead from Kelly and Grindy the two previous days. So the air squats during the metcon were killer. Still on little sleep and a so so diet.
--------------------------------------------------------------------------------------
4/19/08 - Coach Kelly

Wod 5 rounds for time 15 95lb thrusters, 350meter run

time: 16:34

I was pretty stoked with this considering I have never done 95lb thrusters. We did a total of 75 which means that I now know that I can do fran as rx. Looking forward to it coming up again.
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Old 04-19-2008, 07:39 PM   #8
Kelly Starrett
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Re: Nick's Log SF Crossfit

Nick,
Great work today. It's quite common that people begin to realize their significant progress during another workout.
Name the time and place and Fran is yours baby.

kstar
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Old 04-21-2008, 09:06 AM   #9
Nick Hanson
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Re: Nick's Log SF Crossfit

4/21/08 - Coach Boz

WOD - Slight adaptation from the main site

5-5-5-5-5 Back Squat (with 5 dead hang pullups in between)

175 - 175 - 175 - 175 - 180 (failed on the 3rd rep - still my heaviest back squat.)

For each dead hang I did 3 pullups and 2 kipping pullups

Metcon - 8 minutes alternating tabata Box jumps (26 inches) and pushups.
Score - 8 box jumps (low score) and 8 pushups (low score)

Overall I was pretty pleased with this morning. Although I think I need a break from squatting. My legs are currently destroyed. I also need to work on my pushups. They continue to be a huge weakness.
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Old 04-22-2008, 09:01 AM   #10
Nick Hanson
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Re: Nick's Log SF Crossfit

4/22/08 - Coach Kevin

Active warmup - basically all hip related drills to get us ready for OH squats

5 *3

65lbs, 65lbs, 85lbs, 85 lbs, 95 lbs

Ok so this was an interesting workout. I failed on 65 lbs because my body alignment was off. I got the correction from my partners and did 85 easier and then put up 95lbs. I definitely think that I could have done more and gone up to 105 or maybe 115lbs.

Metcon - 75 20lb wallballs for time - I think I did this in about 2 minutes, maybe less. My time was 3:44 but that was only after someone dropped the ball for me to come in. I did them all with no rest.

I really want to do more OH squats, and might start adding a set of 5 right after or right before each workout.
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