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 10-11-2009, 06:11 AM   #1
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
GW's Training Log

I started CrossFit 3 or 4 days ago, so lets recount what has happened. All workouts so far have been at the suggestion of the WOD (some have been scaled or tweaked since I'm just starting out). At the time of this post I am 24/m/165.

October 7, 2009
WEDNESDAY 091007

Thruster 1-1-1-1-1-1-1 reps

My first day of CrossFitting...only way to go from here is up!

105-115-125(F)-105-115-115-115(F)

Comment #309 - Posted by: GW at October 7, 2009 6:25 PM

I noticed that my speed was not explosive at all. I think that would've helped me put up more weight because I noticed my shoulders were doing a lot of the work locking out my elbows.

Last edited by Greg Watson : 10-11-2009 at 06:19 AM.
  Reply With Quote
Old 10-11-2009, 06:12 AM   #2
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Training Log

October 8, 2009
THURSDAY 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Haven't had my *** kicked that hard in a long time. 2nd day of CrossFit so here's my scaled version:

SDLHP 25 reps
SDL 21 reps (couldn't get that high pull with 95lb)
15 pull-ups (feet out front - no leg weight)

Two sets around. Sheesh. I'm a day behind now, too.

Comment #399 - Posted by: GW at October 9, 2009 5:48 AM


A day behind now because work sent me to Omaha. No rowing machine at the gym, so I subbed the suggested 45lb SDLHP.

Last edited by Greg Watson : 10-11-2009 at 06:20 AM.
  Reply With Quote
Old 10-11-2009, 06:15 AM   #3
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Training Log

October 9, 2009
FRIDAY 091009

Run 5 K

Ran in the cold, but the asthma didn't hinder me at all. Back and shoulders are sore from yesterday's workout.

5k
(33:30) total time

Comment #268 - Posted by: GW at October 10, 2009 8:31 AM

It seems like when I run this distance, my back and abs are the limiting factor. Usually I feel like I could run more, but I either get some kind of stomach cramp or my back feels like it won't hold me up anymore. Hoping for a much better time next time.

Last edited by Greg Watson : 10-11-2009 at 06:17 AM.
  Reply With Quote
Old 10-11-2009, 06:16 AM   #4
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Training Log

October 10, 2009
SATURDAY 091010

Rest Day

Did the 5k today, so now I'm caught up. I won't rest until next rest day!
  Reply With Quote
Old 10-11-2009, 05:09 PM   #5
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Workout Log

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 090213.

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

Well, it's gonna take a while until I catch up.

Scaled thrusters @ 50 lbs
Made an attempt at kipping pullups - but with poor form I'm sure.
Total time: 10:00

Comment #326 - Posted by: GW at October 11, 2009 5:05 PM

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

Notes:
Thrusters were very hard on shoulders until I reworked my grip/hold. Letting my wrists go back so that the bar rested sort of on my chest helped a lot and allowed me to get the "explosive" type of speed to thrust that bar up.

Pull-ups were abominable. I tried doing kipping pull-ups because I can only really get 3 regular pull-ups in a row. I need to work on the form a lot. It seems like after about the 3rd kipping pull-up in a row, my swing gets out of rhythm and I need to reset.

Pace today was hurried, but I knew I wasn't racing. I made an effort to do it quickly at least.
  Reply With Quote
Old 10-13-2009, 06:19 PM   #6
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Workout Log

October 12, 2009
MONDAY 091012

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 090902.

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

Scaled:
Clean - 21, 15, 9 @ 95 lbs
Dips - 30, 22, 12

Total Time - 16:30

Comment #436 - Posted by: GW at October 13, 2009 6:15 PM

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

My first time ever doing a clean. I gave it a shot with an empty bar first to try to get the form down. After watching some instructional videos on the site, I think that I was lifting the weight too high and not bending my knees far enough to catch the bar.

Dips... I tried to scale them at 1.5x since I don't have rings. I don't think I could have done this any faster because I was on the verge of failure several times. I broke the 3 sets down into 3 smaller rep groups (for cleans and dips).

Shoulders are shredded today. Abs are sore from the other day. I plan to skip 10/13 workout to catch up after taking Monday off.
  Reply With Quote
Old 10-15-2009, 09:05 AM   #7
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Workout Log

Explanation of clean lift variations (from comments 10/15/09)

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

Hanging - means you start standing up, with the bar across your thighs (arms straight). Between reps the bar does NOT go back to the ground. Hanging is a modification to either cleans or power cleans.

Squat Clean - finish the clean in the full squat position, i.e., a$$ as low as it goes with good form (thighs and feet aligned, knees out, good back position, etc). This is the "normal" mode of cleans; so if the WOD said hanging cleans, it implies a squat clean.

Power Clean - finish the clean with legs at 45 degrees, i.e., not all the way down to full squat. Normally, if the WOD wants a power clean it will specify power clean.

With power cleans, you don't drop as far under the bar, so you need more power in pulling the bar up.

Today's WOD calls for hanging squat cleans - so pick up the bar, come to a steady hang, then execute a squat clean. Allow the weight to return to the hang (not the floor!) and then execute another clean (aka, squat clean).

Hope that helps - 3..2..1..GO!
  Reply With Quote
Old 10-15-2009, 06:53 PM   #8
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Workout Log

THURSDAY 091015

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Compare to 060131.

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

Round 1: 15 cleans @ 95 lbs, 30 pushups
Round 2: 15 cleans @ 95 lbs, 30 pushups
Round 3: 15 cleans @ 75 lbs, 30 pushups
Round 4: 10 cleans @ 55 lbs, 10 pushups

Total time: 19:30

Comment #372 - Posted by: GW at October 15, 2009 6:51 PM

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

Felt like I was going to pass out after this one. Shoulders are blasted. I need to suck up my pride and sacrifice weight for better form. If I would have done this again, I would have started with 80 pounds to get the proper form on the cleans. I don't think I got down far enough, honestly. Clean sets were all broken up 8-7 then 5-5-5 (or close to that). Pushups were 20-10, 15-15, 12,10,8, and 10.

Excited for tomorrow's run!
  Reply With Quote
Old 10-16-2009, 07:00 PM   #9
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Workout Log

October 16, 2009
FRIDAY 091016

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

Compare to 090227.

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

Subbed good mornings (+45 lb plate) for hip back extensions

Treadmills suck: 27:00

Comment #254 - Posted by: GW at October 16, 2009 6:58 PM

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

Other than the sub, it was pretty straight forward. Messing with the treadmill slowed me down a bit, maybe 30-60 seconds total. I sweat a lot.
  Reply With Quote
Old 10-17-2009, 08:48 AM   #10
Greg Watson
Member Greg Watson is offline
 
Profile:
Join Date: Oct 2009
Location: Ohio City  OH
Posts: 109
Re: GW's Workout Log

October 17, 2009
SATURDAY 091017

"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post time to comments.

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

Scaled: 4 rounds
65 lb SDLHP
10 dips
7 pulups

total time: 20:00

Comment #137 - Posted by: GW at October 17, 2009 8:44 AM

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

A morning workout for a change. Halloween party @ 1:00. Scaled it down a bit today after trying to get 1 SDLHP @ 95 lbs. I broke down the SDLHP's into groups of 21(21) - 21(12,11) - 21(8,7,6) - 21(8,7,6). Dips were standard, arms parallel to the ground. I felt like my dips were very strong today. Pull-ups are still weak for me. I did them all with a bit of jumping. I let my toes hit the ground and just pushed up with my toes to get the movement started. Maybe I'll get rings when I get a house with a barn.
  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
3 - 2 -1..... GET SOME!!... Workout Log Shawn Michels Workout Logs 180 12-01-2009 07:59 PM
MV Workout Log Matt Villano Workout Logs 5 08-26-2009 06:54 PM
Workout Log for All! Frank Menendez Workout Logs 3 12-28-2006 09:59 AM
Workout log Elliot Royce Equipment 14 08-30-2006 04:41 AM


All times are GMT -7. The time now is 06:26 AM.


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