CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 10-24-2010, 03:31 PM   #1
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
Geoff's Workout Log

I've been doing CrossFit since September 2009. I've been tracking my workouts via spreadsheet for awhile now, and just found this board so.... why not post it here?

I'm presently working out at TC Total CrossFit in Traverse City, MI.

My background was working out primarily doing bodybuilding style workouts, heavy weight, low cardio.

Stats in September 2009:
Weight: 220lbs
Fran: 16:40
Fastest Mile: 9:30
Fastest 5k: 33:37

Stats in October 2010:
Weight: 188lbs
Fran: 5:10
Fastest Mile: 7:20
Fastest 5k: 22:15
CFT: 935

I'll start by posting some workouts from the past week, and post more as we go.
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:35 PM   #2
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
Workout 10/18/2010

Warm up, then two rounds each:
15 Deadlift @ 225lbs
15 Burpees
* 1 minute rest

15 Cleans @ 135lbs
10 Ninja Burpees
* 1 minute rest

15 reps push press @ 135lbs
10 Reverse Burpees
* 1 minute rest

10 reps clean and jerk @ 115lbs
10 Ninja Burpees
* 1 minute rest

10 reps front squat @ 135lbs
10 Burpees
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:40 PM   #3
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/19/2010 Workout

*Tabata sets, 5 each, 20 on, 10 off:
Air Squats (off in "down" position)
Pushups (off in "down" position)
Overhead Squats (off in "down" position)
Wall Squats, burpees during "off"
Pushups on parallel bars
Mtn Climbers
Inverted push-offs on bar
Situps, holding in crunch during "off"

*Timed Sets, 5 plank burpees at minute intervals
10 High hang snatches @ 115lbs
10 Overhead Squats @ 115lbs
10 Overhead Squat Snatches @ 115lbs
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:43 PM   #4
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/20/2010 Workout

Warmup:
50 Double Unders, 40 Jumping Jacks, 30 Situps
20 Pushups, 10 Burpees

Abs:
Ab Day Tabatas (20 on 10 off)
6" flutter Kicks, hold on off
45 degree flutter Kicks, hold on off
90 degree flutter Kicks, hold on off
Crunches
Crunches, 90 Degree Jack knives
Jack knives
Mountain Climbers, Regular, cross, outside
Etc, etc, etc, etc.
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:44 PM   #5
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/21/2010

Warmup

For Time:
Reps 15, 12, 9 of:
* Floor to Overhead @ 95lbs
* Handstand Pushups

Bear Crawl 100m, then Reps 15, 12, 9 of:
* Two hand, kettlebell snatch, thrusters @ 104lbs
* Three movement Burpees

Army Crawl 100m, then reps 15, 12, 9 of:
* Rope Climbs
* Inverted Burpees

Crab Walk 100m
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:45 PM   #6
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/22/2010 Workout

90 Minutes Bikram Yoga

No CrossFit today.
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:46 PM   #7
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/23/2010 Workout

CFT

Squat: 275, 315, 315 - No spotter, could have easily done more
Shoulder Press: 185, 205, 225 (fail)
Deadlift: 375, 405 PR, 435 (fail)

Total: 925
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-24-2010, 03:51 PM   #8
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/24/2010 Workout

For time:
21, 15, 9 reps of:
Overhead Squat @ 135lbs
Deadlift @ 245 lbs (upped from rx)
*** TIME: 10:20 ***

... Then...

Run 1/3 Mile
20 reps 32" box jumps
20 overhead press @ 115lbs
Run 1/3 Mile
10 reps 32" box jump / burpees
15 reps Thrusters @ 115lbs
Run 1/3 Mile
10 reps 32" box jump / burpees
15 reps Thrusters @ 115lbs
Run 1/3 Mile
__________________
------------------------
www.gvbfineart.com

Last edited by Geoffrey Vail Brown : 10-24-2010 at 03:58 PM.
  Reply With Quote
Old 10-26-2010, 07:40 AM   #9
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/25/2010 Workout

90 Minutes Bikram Yoga. No Crossfit. Sore.
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Old 10-26-2010, 07:47 AM   #10
Geoffrey Vail Brown
Member Geoffrey Vail Brown is offline
 
Geoffrey Vail Brown's Avatar
 
Profile:
Join Date: Oct 2010
Location: Traverse City  MI
Posts: 22
10/26/2010 Workout

Warmup
50 double unders
walking lunges
10 handstand pushups
sprinter lunges
10 burpees
walking lunges
20 situps
walking lunges
10 jumping squats
walking lunges
50 double unders

WOD:
Bench Press 1-1-1-1-1
225-245-275-295-315
... then ...
1 minute sets, followed by a "speed round" of 30 second sets:
Chest Busters, 50lbs
Flies, 45lbs
Wide Grip Pushups
Narrow Grip Pushups
stabber things (I don't know what they are called)
Pike holds
Tricep Dips
Kettlebell bench presses, 105lbs
__________________
------------------------
www.gvbfineart.com
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
JG Workout Log Jack Gayton Workout Logs 342 08-10-2017 04:30 AM
Geoff's workout log Geoff Sallee Workout Logs 107 10-19-2011 02:17 PM
Workout Log Wil Li Workout Logs 6 06-09-2009 10:45 AM
My CF Workout LOG! Dom Fruci Workout Logs 18 12-13-2008 11:10 AM
Workout log Elliot Royce Equipment 14 08-30-2006 04:41 AM


All times are GMT -7. The time now is 03:39 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.