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Old 03-22-2008, 05:28 PM   #1
John Atkinson
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John's Workout Log

Today was my first day of Crossfit, and I did the "Michael" workout.

3 rounds of:
800m run
50 situps
50 back extensions

The only rest I took were brief water breaks and the amount of time it took me to move from one station to the next. I was extremely tired by the end of the third 800m run.

I used the back extension machine as the back extension station at my gym cuts into my legs. I used my 185 pounds of resistance.

It burns tonight, but not as bad as I thought.

Tomorrow's Easter (gym's closed) so I'll be doing 3 rounds of 400m sprints and 30 air squats.
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Old 03-22-2008, 05:38 PM   #2
Tracey Shillum
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Re: John's Workout Log

Hi!

Did you get a time?

I find it very helpful to time and record everything so I can see how I'm progressing! Its very motivating.

Nice work!
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Old 03-23-2008, 04:45 PM   #3
John Atkinson
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Re: John's Workout Log

No, I did not get a time, but I will be sure to from now on.

Only got 3 hours of sleep last night, I could barely move. Plus, I've eaten nothing but simple carbs over the past few days, I feel gross.

Tomorrow I've GOT to start eating a little smarter.

If I'm trying to put on weight (build functional muscle), is 4500 cal/day enough? Too much? Weight: 182 Height: 6'4" Activity: CrossFit/basketball/sports/active lifestyle
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Old 03-24-2008, 02:59 PM   #4
John Atkinson
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Re: John's Workout Log

Did "Nicole" today: 20 minutes of 400m run/pullups to failure.

I had to do assisted pullups, and I did 5 complete sets of this (run+pullups) and the 6th 400m run.

Pullups 10/9/8/6/6
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Old 03-25-2008, 04:36 PM   #5
John Atkinson
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Re: John's Workout Log

Did "Barbara" today.

Kicked. My. ***.

52:56. Nothing I'm proud of, but damn does it feel great to have done it. Every rep, even if it was a little slow and I had to take extended breaks on the pullup bar because there were times when I couldn't eek out even 1 pullup.

Anyway, I feel stronger already!
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Old 03-26-2008, 11:25 AM   #6
John Atkinson
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Re: John's Workout Log

Run 400 m- 2:00 rest today

Did the CFWU today. Really seemed to help

I'll post times in a minute.

Trying to stay under 3000 calories on the day but I've been annihilating the Sun Chips lately. Oh well, if it has to be something, whole grain crisps aren't that bad. I gotta cool down on that though.

Did I mention that my arms look noticabley bigger after only one week? I love CrossFit!!
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Old 03-26-2008, 06:19 PM   #7
John Atkinson
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Re: John's Workout Log

I keep eating 3,000 plus calories, but I generally pick pretty healthy foods and am noticing big muscle gains. Plus, every morning I feel a little leaner (although I usually feel bloated at night).

I max'd out the treadmill today on the 4 intervals and wasn't really all that gassed. Every 400m was 1:33 but I could have gone much faster on our 400m track. Too bad everything still has snow on it

My schedule for the rest of the week:

Thursday- OFF
Friday- "Cindy"
Saturday- 4 rounds of 400m run-50 squats
Sunday- OFF

I'm doing a 3on-1off-2on-1off schedule. That way I'm in the gym the same days every week and can pay basketball all morning Sunday and be as gassed as I want for the rest of the day.
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Old 03-27-2008, 07:18 PM   #8
John Atkinson
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Re: John's Workout Log

good day of rest today

at 5 pieces of stuffed crust pizza, feeling terrible. oh well.
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Old 03-28-2008, 02:13 PM   #9
John Atkinson
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Re: John's Workout Log

Did "Cindy" today.

Whoa.

Not as bad as Barbara, though.

11 rounds, btw.
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Old 03-30-2008, 07:09 AM   #10
John Atkinson
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Re: John's Workout Log

"Tried" Angie today.

Took me 13 minutes to do 100 assisted pull ups and I couldn't keep going, but I wasn't really mentally in the game.

I will try it again Friday.

Schedule for the Week:
Today: 400m run/50 squats x 4 rounds
Monday: MetCon + bball
Tuesday: MetCon + bball
Weds.: rest (bball)
Thursday: strength
Friday: MetCon + bball
Saturday: MetCon + competetive drinking
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