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Old 05-18-2008, 11:12 AM   #1
Jamie Crichton
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Jamie C's Workout Log

I've finally given in and decided to do Crossfit. Because I have the worst ADD for training and barely stick to any one template for more than a couple weeks at the most, I'm putting this so I am held responsible to follow the Crossfit template and hopefully see some progress!

Some training history: I currently play rugby at uni, but have been involved in various sports for most of my life. These include rugby, mma, cycling (road and mountain) and obviously hitting the gym. I'm really into training and tend to read a lot about it; conveniently my intention is to become an orthopaedic surgeon dealing with sports injuries in particular, so it fits quite nicely! I'm interested in anybody's experience of injury etc so do let me know about them.

PRs:
DL: 165 (363)
Back Squat: 145 (319)
Bench: 105 (231)
Press: 50 (110)
Helen: 9:53 (400m row subbed for run)
Fran: 8:21

Will start following the WOD as of tomorrow. I also want to get stronger in things like the squat, so will be training these more often as well, Anthony Bainbridge style. I'll probably go Squat+WOD, WOD, WOD, rest, DL+WOD etc. But we'll see how it goes.
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Old 05-19-2008, 09:39 AM   #2
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Re: Jamie C's Workout Log

WOD:

For time, as Rx:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Time: 46:41

No idea whether this is a good time or not, but I've got a feeling I will be sore tomorrow. I chopped it up into sets, eg 5x15 pushups, 4x10 SDHP, 10x5 dips, 10x3 pullups, and then a slow grind of 3s, 2s and 1s for HSPU.

Also forgot to post my stats the other day.
Height: 5'10
Weight: 85kg (187) I think, hasn't be measured in a while and I think might be more like 82/83
Currently in year 2 of medicine (mbchb) + anatomy (bsc) at Manchester Uni.
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Old 05-20-2008, 11:27 AM   #3
Jamie Crichton
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Re: Jamie C's Workout Log

Run 800 meters
25 Burpees
Run 600 meters
50 Burpees
Row 400 meters
75 Burpees

(Subbed 400m run for 500m row)

For time: Stopwatch failed! Roughly 30 mins I think.

This was a pretty crushing workout, pretty much did all the burpees in sets of 5. Think I could have done more at a time and gone faster. Maybe next time.
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Old 05-21-2008, 11:06 AM   #4
Jamie Crichton
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Re: Jamie C's Workout Log

Don't feel as sore as I was expecting today. Normally high volume kills me (and when I say high volume, I mean sets of 5 reps or more). Did some stretching today to relax the muscles and improve my flexibility. I have maybe the most anteriorly tilted pelvis and lordotic posture ever, despite doing everything I can myself to sort it out. I may go and see an ART person to see what they can do.
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Old 05-22-2008, 09:13 AM   #5
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Re: Jamie C's Workout Log

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

DL: 120, 130, 135, 140, 145 (kg)

HSPU: 6, 6, 5, 6, 7


Assistance:
SHERs: 5kg 2x10
Reverse Crunches: 2x10

SHERs are Shoulder Horn External Rotations. Actually not done with a shoulder horn, but the poor man's version as demonstrated on T-nation.
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Old 05-23-2008, 07:41 AM   #6
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Re: Jamie C's Workout Log

Five rounds for time of:
30kg DB swings, 25 reps
25 GHD Sit-ups - done sat on sandbag with feet under sofa
20kg Good Mornings, 25 reps
25 Knees to Elbows

Time: 33:03

The good mornings were too light to be a good sub for back extensions. Swings killed me.
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Old 05-25-2008, 03:32 AM   #7
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Re: Jamie C's Workout Log

24.5.08

3 Rounds of:
800m Run
50 Pullups

As Rxed: 25:16


25.5.08
Stretching+recovery session
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Old 05-26-2008, 08:09 AM   #8
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Re: Jamie C's Workout Log

100 Squats
2 Muscleup
75 Squats
5 Muscleups
50 Squats
7 Muscleups
25 Squats
10 Muscleups

Time: 13:39

I should have not been a ***** and just done this WOD as rxed. Instead, predicting that I'd never manage all the MUs, I halved the number and got to the end feeling like I'd done nothing. Next time I will do this properly. A really fun workout otherwise.
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Old 05-27-2008, 08:38 AM   #9
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Re: Jamie C's Workout Log

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

SP: 45, 50, 55, 60, 62.5
PP: 50, 60, 60, 62.5, 65
PJ: 50, 50, 52.5, 52.5, 52.5

Could not face the WOD as my legs are knackered from yesterday and the swings from last week. Also my squat stands arrived today, so I had to try them out. I went for Ironmind's Vulcan 2 Stands. Pics to follow.
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Old 05-28-2008, 10:14 AM   #10
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Re: Jamie C's Workout Log

Chinups: +20kg 5x5

Worked on clean and thruster form.
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