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Old 10-31-2009, 12:38 PM   #21
Greg Watson
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Re: GW's Workout Log

October 31, 2009
Saturday 091031

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

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

31:49
Scaled 25-50-25
Comment #214 - Posted by: GW at October 31, 2009 12:35 PM

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Nearly puked after the last set of pullups. I really need to work on those, because they are always the sets that hold me back. Towards the end of the pullups, I could barely get my face above the bar. Time for Chipotle!
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Old 11-01-2009, 04:00 PM   #22
Greg Watson
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Re: GW's Workout Log

November 1, 2009
Sunday 091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090810.

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

3:57
3:59
4:06
4:43

Hungover-bad. Cold air outside-worse.
Comment #142 - Posted by: GW at November 1, 2009 2:58 PM

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My calves feel like bricks still from that damned double under workout. Other than that, I feel fine. Lungs hurt today while running from the cold air. My goal was to come in under 4:30, since I usually run about a 10 minute mile. I smiled when I saw 3:57!
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Old 11-02-2009, 08:48 PM   #23
Greg Watson
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Re: GW's Workout Log

November 2, 2009
Monday 091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Compare to 060720.

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

My first snatches and OHS ever:

Snatch & OHS @ 55lb

32:38
Comment #287 - Posted by: GW at November 2, 2009 7:44 PM

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

For sets 2-5 (or maybe 3-5) I had to break up the OHS into sets of 8 and 7. My back and shoulders were quivering. I tried to sit back in the squats as far as I could, but I rolled forward onto my toes several times. All snatches and OHS were done "a$$ to ankles", which was a first for me. That's how I'll do these from now on. Runs were done between 6&7 on the treadmill. My shins feel like they've been hit by sledgehammers. (shin splints?)

I looked forward to this workout all day today, and it was worth it. Definitely the hardest one I've done yet. I collapsed 3 seconds after finishing that last quarter mile, and laid on the mat for 5 minutes. I am icing my shins right now. Yay for rest tomorrow!
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Old 11-04-2009, 08:04 PM   #24
Greg Watson
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Re: GW's Workout Log

November 4, 2009
Wednesday 091104

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 091013.

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

My first CFT ever! CFing for 3 weeks now.

Squat: 200 lbs
Press: 95 lbs
Deadlift: 245 lbs

Total: 540 lbs

m/24/6'0"/165
Comment #250 - Posted by: GW at November 4, 2009 7:02 PM

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

I was very pleased with my total. I would have liked to have been in the "novice" group on the chart, but I am new so I'll shoot for that next time. I think I got luck on the shoulder press today .
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Old 11-05-2009, 08:00 PM   #25
Greg Watson
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Re: GW's Workout Log

November 5, 2009
Thursday 091105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090813.

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

12 + 6

Kipping the whole way.

m/24/6'0"/165
Comment #349 - Posted by: GW at November 5, 2009 6:58 PM

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

That's 2.5 more rounds than I was expecting to get. Hands are pretty sore now. I'm not sure how hard you are supposed to kip, but I was thrusting pretty hard to get up on those last 2 rounds. Let's puke!
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Old 11-07-2009, 09:18 AM   #26
Greg Watson
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Re: GW's Workout Log

Friday 091106

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Compare to 070109.

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

Saturday morning:
Scaled to 45 lbs
8 rounds
Comment #365 - Posted by: GW at November 7, 2009 8:14 AM

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

Couldn't make it last night so I switched rest day with today. Pushups were definitely the easy part... My form on the snatches really suffered towards the end. Lower back was shot halfway through. Nearly puked after round 7, so I took a 1.5 minute break and got through one more round. Everyone else at that gym was in slooooow motion.
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Old 11-08-2009, 07:01 PM   #27
Greg Watson
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Re: GW's Workout Log

November 8, 2009
Sunday 091108

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 090719.

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

32:45

Scaled to sets of 35 with the usual subs.
Comment #219 - Posted by: GW at November 8, 2009 5:56 PM

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

Wow, this was a killer. I broke up a lot of the groups into sets of 10 or 15.

Box was maybe 18-20 inches.
Jumping pullups were straightforward.
Kettlebell swings were done with a 35 lb dumbell
Lunges with a broomstick
Knees to elbows were done on the arm rest thing. Too sweaty to grip onto that smooth thin pull up bar.
Push presses were fine.
Made back extensions work on the squat rack and a floor mat.
Wall ball shots - subbed thrusters @ 35 lbs? (short bar).
I was too tired to do a proper burpee. I did 20 doing *** girlie pushups and not jumping at the top. I was near death at this point. I had no power left to even do one properly.
Double unders went pretty well. I linked a few sets of 3 & 4 and a 5 to finish it off.
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Old 11-09-2009, 06:47 PM   #28
Greg Watson
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Re: GW's Workout Log

November 10, 2009
Tuesday 091010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090824.

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

Had to stop at 2 miles due to shin pain. I felt good otherwise.

20:10 at that point.
Comment #212 - Posted by: GW at November 9, 2009 5:45 PM

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

The most frustrated I've been in a long time. My whole body felt good, and I felt that I could have even upped my pace. My shins still hurt - probably from too many double unders a week or so ago. I will stay off my feet for a few days now to recover. Damn, I really wanted to finish that one. I really feel like I could have done it easily.
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Old 11-10-2009, 08:06 PM   #29
Greg Watson
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Re: GW's Workout Log

November 10, 2009
Tuesday 091010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Compare to 090824.

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

12 rounds, kipping pullups, strict pushups. woohoo!
Comment #341 - Posted by: GW at November 10, 2009 7:00 PM

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

I chose "Cindy" today because I was scared of the hand stand pushups. Also, one legged squats would have been harder on my shins, which I think are improving a little bit now.

Well, I was hoping for 10 rounds - I paced myself well and I was really surprised at how I did. I hurried for the last set and finished just in time. After today's workout and yesterday's workout, I'm feeling really good about my progress so far.
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Old 11-13-2009, 04:48 AM   #30
Greg Watson
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Re: GW's Workout Log

Thursday 091112

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 090905.

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

Quit today after the third rep. My inner right leg, between the calf and ankle didn't feel right. Planting my foot to catch the split jerk felt like someone punching me in the leg. I'm going to take a few days off to recover, since my leg has been bothering me for a few days now. Maybe I'll be back Sunday night.

115 - bad form
115 - good
135 - decent, but hurt
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