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 02-23-2009, 09:33 PM   #1
Matt Sachtler
Member Matt Sachtler is offline
 
Matt Sachtler's Avatar
 
Profile:
Join Date: Feb 2009
Location: Champaign  IL
Posts: 46
Matt Sachtler workout log

Introduced to crossfit the other day, loving it so far. Last few days' workouts:

Friday, 02/20/2009 -- introduced to Crossfit, decide to do WOD. Rest day. (Rocked it )

Saturday, 02/21/2009 -- Joshie
Dumbbell snatch, 21 reps, right arm -- 20/22.5/25lbs
21 L Pull-ups, with 52.5lb assist
Dumbbell snatch, 21 reps, left arm -- 20/22.5/25lbs
21 L Pull-ups with 52.5lb assist
Felt great, those pull-ups were intense.

Sunday, 02/22/2009
Front squat, 3-3-3-3-3 reps, 95/105/125/135/145lbs. Felt pretty easy, the first 3 sets were almost too easy.

Today, Monday, 02/23/2009

Row 500 meters
Push press, 21 reps -- 65lbs
Row 500 meters
Push press, 18 reps -- 65lbs
Row 500 meters
Push press, 15 reps -- 65lbs
Row 500 meters
Push press, 12 reps -- 60lbs
Total time: 52 minutes. The gym at my school has 4 stories; the rowing machines are on the top floor, the weights are on the bottom, so I did 3 flights of stairs up + down between exercises. The push press had me completely exhausted at the end of each set, barely squeezed out the last rep in each one. Loved it.
  Reply With Quote
Old 02-23-2009, 10:49 PM   #2
Boris Lipchin
Member Boris Lipchin is offline
 
Boris Lipchin's Avatar
 
Profile:
Join Date: Feb 2009
Location: Pittsburgh  PA
Posts: 103
Re: Matt Sachtler workout log

This is only the beginning Matt. It's on. =)
  Reply With Quote
Old 02-24-2009, 04:00 PM   #3
Artem Sivak
Member Artem Sivak is offline
 
Profile:
Join Date: Apr 2007
Location: Rochester  NY
Posts: 410
Re: Matt Sachtler workout log

It gets fun from here! Welcome and enjoy the pain cause it's so so good.
__________________
Workout Log | Blog| "find the thing that is your weakness, embrace it, and make it your b*tch..." Robb Wolf
  Reply With Quote
Old 02-25-2009, 09:02 PM   #4
Matt Sachtler
Member Matt Sachtler is offline
 
Matt Sachtler's Avatar
 
Profile:
Join Date: Feb 2009
Location: Champaign  IL
Posts: 46
Re: Matt Sachtler workout log

1-1-1-1-1-1-1 push jerks, 60/60/60/60/65/65kg, which is ~132 and ~143lbs.

Warmed up with a few laps, 2 sets of 5 pullups (unassisted), 3 sets of 10 dips off a bench (feet on the floor).

after the jerks, did 3 sets of 5 balance-board squats with 2x27.5lb dumbbells, leg-lifts, a lap of bounding-stride jogging, and some good hamstring stretches.

Workout felt great, need to work on form for the jerks.
  Reply With Quote
Old 02-27-2009, 02:39 AM   #5
Matt Sachtler
Member Matt Sachtler is offline
 
Matt Sachtler's Avatar
 
Profile:
Join Date: Feb 2009
Location: Champaign  IL
Posts: 46
Re: Matt Sachtler workout log

2/26 WOD

Warmup - jogged 3 laps, 3 sets x 10 dips, 2 sets x 10 back extensions (with 25lb plate)

all lunges were with a 10lb plate in each hand.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
split time: 3minutes

Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
split time: 4minutes

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
split time: 4.5minutes

Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
split time: 4.5minutes

Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
split time: 4minutes

Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
split time: 3minutes

Total time: 23 minutes
  Reply With Quote
Old 02-27-2009, 09:29 PM   #6
Matt Sachtler
Member Matt Sachtler is offline
 
Matt Sachtler's Avatar
 
Profile:
Join Date: Feb 2009
Location: Champaign  IL
Posts: 46
Re: Matt Sachtler workout log

2/27/2009

Warmup:
500m row
2 sets of 8 pullups, 52.5lb assist
3 sets of 10 dips, no assist (woohoo)

WOD:
Did the hip-back extensions with a 20lb dumbbell held against my chest.

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

Time: approximately 28 minutes total, including waiting for someone to do a few minute long set on the hip-back extension thing.

after the WOD, did 2 sets of 20 crunches/ 10 leg lifts/ static plank, then stretched out a bit

music of choice for the workout: Era Vulgaris by Queens of the Stone Age

Felt pretty good overall; been tired the last few days, due to a crap-ton of school work. Was impressed at how much the hip-back extensions made it harder to run
  Reply With Quote
Old 02-28-2009, 09:55 AM   #7
Boris Lipchin
Member Boris Lipchin is offline
 
Boris Lipchin's Avatar
 
Profile:
Join Date: Feb 2009
Location: Pittsburgh  PA
Posts: 103
Re: Matt Sachtler workout log

You did the hip-back with a dumbbell too? That's pretty unforgivable, watch out for exploding dumbbells next time.
  Reply With Quote
Old 03-01-2009, 03:36 PM   #8
Matt Sachtler
Member Matt Sachtler is offline
 
Matt Sachtler's Avatar
 
Profile:
Join Date: Feb 2009
Location: Champaign  IL
Posts: 46
Re: Matt Sachtler workout log

03/01/2009

Warmup -
half mile jog
10/8/6 dips
10/10/8 railing pull-ups
10/10/10 back extensions

WOD -- total time 38 minutes. takes about 2 minutes to go from the weight room to the track (+2 back), so ~26 with that taken into account.

"Helen"

Three rounds for time:
Run 400 meters
40 / 45 / 50lb dumbbell swing
12 Pull-ups, (dead hang w/ 61lb assist)

Overall felt pretty tired throughout the whole workout; i think i need to be eating more. On a "good day" I could have knocked probably 5-10 minutes, or more, off the whole thing. All those stairs in between are killer
  Reply With Quote
Old 03-02-2009, 09:42 PM   #9
Matt Sachtler
Member Matt Sachtler is offline
 
Matt Sachtler's Avatar
 
Profile:
Join Date: Feb 2009
Location: Champaign  IL
Posts: 46
Re: Matt Sachtler workout log

3/2/2009

Warmup -
2 laps jogging
2x10 dips
2 sets of:
30 crunches, 10 leg lifts with hold+spread, 10 pushups

WOD-
deadlift
65kg (143lbs)
95kg (209lbs)
105kg (231lbs)
115kg (254lbs)
115kg (254lbs)
115kg (254lbs)
125kg (275lbs) -> PR

Felt fantastic, gym was really busy today. Picked up ingredients last night to make some protein shakes :stir:
__________________
|| Workout Log ||
"Wake up and smell the muscles" -- Franz
  Reply With Quote
Old 03-02-2009, 09:56 PM   #10
Boris Lipchin
Member Boris Lipchin is offline
 
Boris Lipchin's Avatar
 
Profile:
Join Date: Feb 2009
Location: Pittsburgh  PA
Posts: 103
Re: Matt Sachtler workout log

You and your goddamn metric system. That's what gives you the advantage! I'm sure of it.
  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

BB 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
my workout log David Schleifer Workout Logs 55 06-23-2009 05:34 AM
Matt Willis' Workout Log Matt Willis Workout Logs 14 11-06-2008 08:56 AM
Matt Hehn's Workout Log Matt Hehn Workout Logs 30 04-29-2008 10:58 AM


All times are GMT -7. The time now is 11:02 AM.


CrossFit is a registered trademark of CrossFit Inc.