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#1 |
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Tim's WOD Log
I first heard of CrossFit from a personal trainer from the globo gym i work at. We would exchange knowledge of how to better educate people and ourselves on proper form and technique when doing strengthening exercises. He then asked if I knew what CrossFit was. I had no clue what he was talking about. I come from a background of bodybuilding mentality and some of the things he was telling me made no sense. "Why would you ever want to swing your hips when trying to do a chinup?" "What the hell is a Turkish Get Up?" None-the-less I was intrigued and I looked up CrossFit on youtube. From that moment on my life changed.
I cant just go into the gym anymore and just workout chest, or back, or legs. I dont see the point in it. People have different goals in life and of course my way is not going to fit everyone elses tastes, but for me and a few of my friends, CrossFit is the only type of training that actually strengthens the body, mind, and soul! I always have a great workout and leave the gym knowing that I actually accomplished something great. I have been studying CrossFit training philosophies, practicing Olympic lifts, and training semi-CrossFit style for the passed while but never really did the Rx'd WOD's. I religiously began doing the CrossFit WOD's on Saturday February 2nd 2008 with Tabata Something Else. I just came off a month long hiatus from a stress fracture on my left foot and was kind of weary about doing the workout, but I figured "just go for it." I should have started off slow but i was so excited to be working out again that i just went full force. I almost died. It took me forever to recover but I made it through. Scaled to 16 sets Pullups: 17,13,12,7 = 49 Pushups: 23,16,9,7 = 55 Situps (feet anchored knees 90): 14,11,10,10 = 45 Squats: 17,15,14,12 = 58 Total = 207 Reps. And so begins my CrossFit journey.... |
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#2 |
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Tim's WOD Log
I always view situations as being both a blessing and a curse...
Sunday February 3, 2008: Rest Day... Blessing = I almost died doing the Tabata so I needed time to recover. My everything was killing me. Curse = I just got back to working out the other day and already i had to take a day off... Gotta love the way God works! |
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#3 |
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Re: Tim's WOD Log
02.04.08
Back Squats: 3-3-3-3-3 Now I took this as find your 3RM and then start counting 5 sets... Warm up: 3 rounds of 12 reps of: Samson Stretch Overhead Squat with broomstick Sit-up 3RM = 315# 225# x 5 275# x 4 295# x 4 315# x3x3x3x3x3 PR |
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#4 |
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Re: Tim's WOD Log
02.05.08
"Joshie" Task: Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-up Scaled to: Complete three rounds for time of: 15 x 20# Dumbbell snatch, right arm 15 x Tuck sit Pull-ups 15 x 20# Dumbbell snatch, left arm 15 x Tuck sit Pull-ups Time: 21:04 |
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#5 |
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Re: Tim's WOD Log
02.06.08
Task: Push Jerk 3-3-3-3-3-3-3 reps Warmup: full CFWU - 3 rounds 12 reps 3RM = 155# 45# x 5 75# x 3 95# x 3 115# x 3 135# x 3 155# x 3x3x3x3x3x3x3 I knew I could have done more weight but because I work at the Globo gym I had to obey the rules and not drop the weights, especially from such a height. Next time though I will just stay inside the squat cage and move up the safety arms to such a height that I am able to drop the bar without it crashing to the floor |
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#6 |
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Re: Tim's WOD Log
02.07.08
Rest Day: I figured that I could use this day to brush up on my rowing. I watched all the video tutorials on the CrossFit site as well as read the Concept II site for proper form and technique. So I spent my workout time playing with the Concept II rower and found my damper setting... This is how it went: Concept II rowing: damper: 5 4 min rowing avg: 2:17 / 500m 1 min rest damper: 8 2 min rowing avg: 2:02 / 500m 1 min damper: 10 2 min rowing avg: 2:04 / 500m 1 min damper: 1 2 min rowing avg: 2:15 / 500m 1 min damper: 2-3 2 min rowing avg: 2:11 / 500m 1 min damper: 3-4 2 min rowing avg: 2:11 / 500m 1 min damper: 6-7 2 min rowing avg: 2:05 / 500m I settled on a damper setting of 6-7... |
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#7 |
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Re: Tim's WOD Log
02.08.08
"Chipper" Task: For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Scaled to: Pack: For time: 20 Walking lunge steps 15 Pull-ups 35 Box jumps, 20 inch box 60 Dips 15 Knees to elbows 20 DB swings 35# 20 Sit-ups (feet anchored) 15 Hang squat cleans, 35# DB 20 Back extensions 20 Thrusters 65# 15 Towel pullups Time: 18:04 |
Last edited by Tim Barcelon; 02-14-2008 at 10:28 PM.. |
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#8 |
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Re: Tim's WOD Log
02.09.08
Task: Row or run 5K Row 5K: avg = 2:20 / 500m time = 23:20 kcal = 287 Thank God I took Thursday's rest day to practice my rowing and find my damper setting... God works in mysterious ways |
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#9 |
Member
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Re: Tim's WOD Log
02.10.08
Did some research as to how to properly do the 1-1-1-1-1-1-1 WOD: Task: Deadlift 1-1-1-1-1-1-1 reps 275# x 1 295# x 1 315# x 1 325# x 1 335# x 1 345# x miss 335# x 1 - PR |
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#10 |
Member
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Re: Tim's WOD Log
02.11.08
Rest Day: More rowing: Concept II WOD: damper 6-7 24 min 5161m |
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