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Old 04-19-2010, 02:24 PM   #1
Jared Cadwell
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Jared's Log

Just started doing CFFB last week and really enjoying it. Todays DWOD looks like hell!
SWOD 3x5 Squat and 3x5 Press
Perform as many rounds as possible in 15 minutes:

5 One Arm DB Thrusters RT 50 lbs
5 One Arm DB Thrusters LT 50 lbs
7 Push Ups
9 Box Jumps 24" Box
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Old 04-19-2010, 09:17 PM   #2
Jared Cadwell
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Re: Jared's Log

Got 8 rounds in today as rx'd on the DWOD. For the SWOD I did Squat 3x5@280 and press 3x5@135. Wish I woulda known that press meant standing military instead of bench last week but its a good start!
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Old 04-21-2010, 12:18 AM   #3
Jared Cadwell
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Re: Jared's Log

Todays wrkout was real tough
Complete 8 rounds for time of:


10 Sledge Hammer Strikes RT(subd 15pnd medball swings) harder then i thought!!
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs- had to do pullups without any extra weight =(
got done in 10:40 it felt pretty good though.

then...

8 x 20 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.

Didnt time these but they made me feel like i was going to pull my quads, im REAL sore. Look forward to rest day for wednesday. Will still go in for 40mins cardio in the morning as i do everyday and do some ab and forearm work in the afternoon.
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Old 04-21-2010, 09:46 PM   #4
Jared Cadwell
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Re: Jared's Log

Cardio felt good this morning had a nice sweat going at the end of the 40 minutes. Did a little bit of ab work this afternoon and a couple nice long walks with the pup Delbert. Looking forward to tomorrows workout...
SWOD-Amateur
Squat 3x5 (add 5 lbs to last workout) going for 285
Bench 3x5 (add 5 lbs to last workout) going for 235

DWOD-Complete 3 rounds for time of:
8 Muscle Snatches 135 lbs
10 Ring Dips-no rings
12 Toes to Bars-not looking forward to these!

Ill update 2morrow!
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Old 04-22-2010, 09:40 PM   #5
Jared Cadwell
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Re: Jared's Log

Well today felt good! I got the 285 on squats and the 235 on bench that I was hoping for. With the DWOD I scaled the muscle snatches down to 115 and finished with a time of 9:55. It was a very tough (but fun)workout. Decided to go to freestyle wrestling practice tonight which was a very BAD idea after squatting heavy. I think I may have slightly pulled something in my right quad so im hoping that doesnt affect me too much tomorrow! Heres tomorrows- Little worried about the sprints due to the quad =/
SWOD
Amateur
Power Clean 5x3 (set new PR)
Weighted Chin Ups 3, 3, 3, 3, 3
DWOD Complete the following sprints:
2 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 Meter Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
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Old 04-23-2010, 11:17 AM   #6
Kevin Simons
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Re: Jared's Log

Hey dude! Great job the last few days! Make sure you are doing some sort of dynamic warm-up before the WOD, and I highly suggest stretching after them as well. You don't want to have to take time off for pulled muscles and other injuries. Plus flexibility helps with everything. If the quad isn't totally recovered, I would try to find something less intense to replace the sprints today.

How is the diet going? Are you still going Paleo with dairy? Remember, eats lots of those vegetables to keep you full.

Great job man! I can't wait for you to come out so we can hit these things hard together. You are going to like the prowler.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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Old 04-25-2010, 03:18 PM   #7
Jared Cadwell
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Re: Jared's Log

Ended up gettin 205x3 to finish up my cleans on friday and did the weighted chin-ups with 10pnds. Instead of sprints I just jumped on the elliptical and did 15minutes of sprint intervals 1min sprint 1min relaxed.

Yesterday I decided to change up the workout a bit and did 21-15-9 of Deadlifts @225 and Burpees. Finished with a time of 9:20. The burpees feel really good since ive lost some weight! Had no access to GH machine for the sit ups so i did decline situps with a 25pnd weight.

Rest day today! Will likely go in for some work on the elliptical though. Thanks for the advice Kev i probably havent been doing sufficient warm up or stretching for that matter. What would you suggest for a good dynamic warm up every day? Pumped to come kill it with you on Tuesday!
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Old 04-25-2010, 05:05 PM   #8
Kevin Simons
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Re: Jared's Log

Hey Caddy, lately I have been doing an easy 1k row to warm up. Rowing is a weakness of mine, and I find pre-workout is an easy time to incorporate some work in that area. I'm not killing myself on it, but definitely feel warm and ready to go when it is over. My times are slowly improving with the same amount of effort as well. If you have a rower at your gym, it is a great way to go. Another option is the official CrossFit Warmup:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
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m 23 5'7" 192 lbs. Angie 9:13, Grace @ 225lbs 4:15, Elizabeth 3:40, Fran 2:09, King Kong 2:11, Back Squat 505, Deadlift 505, Press 235, C+J 325, Snatch 255. Log | YouTube
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