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Old 09-21-2012, 11:22 AM   #1
Matthew Fasolino
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Matt's CFCC Workout Log

I wanted to start one of these a while ago and ran into some registration issues so I put it on the back burner as school and lab work began, but am now getting back around to it.

Began with Elements at CFCC on July 2nd. I had been running 3-4x/week since February, worked up to a double digit mileage run and was immediately over running. I had seen some crossfit videos on the internet, and my sister began doing it since the company she works for is developing a WOD app. Went in confident in my running, and that was all.

Elements - Couldn't lift my hands over my head after the first day, and continued to have my butt handed to me 3x/week for two weeks. I was hooked.

Fran (5 pullups, 10 pushups, 15 air squats) AMRAP 10mins?i think
Completed 4 rounds + 5 pullups and 9 pushups with average banded pullups for the first 2 rounds, and heavy band the next 3. pushups were from knees for the last 2 rounds.

3x500m row
1 - 3:23
2 - 2:49
3 - 2:45

Don't remember the rest of the workouts from that time.

Like Arrus Said on the newbie board, "the soreness goes away on day 15", and it did.

Ill recap the most recent week:

9/17

STRENGTH: Front Squat, peak of 1.
95x3
125x2
145x1
155x1
165x1
175x1
180x1 Failed. Not positive what happened here with my form, but I fell backward at the bottom of the rep.

METABOLIC CONDITIONING:
3 Rounds for time of: 10 Heavy American KB Swings (2/1.5), 30 steps of a Walking Lunge, 30 Double Unders

13:xx (1.5pood KB) I cannot yet link the double unders so my rep scheme is like: double, single, double, single single, double, and got worse as I fatigued, but i did the 90 doubles

Took off Tuesday to do homework.

9/19
ACTIVATION: Broad Jumps, 5 attempts – record your best.

108" PR. I want to hit 110.

STRENGTH: Conventional Deadlift, up to a peak of 1. If you can, try to record your jumps so that you can be ready for the CrossFit Total (you’ll take similar jumps on this day, or, if these jumps don’t end up making sense, you’ll take slightly different ones!)

135x3
185x2
205x1
225x1
235x1
255x1
275x1
285x1 20# PR from 1 month ago.

METABOLIC CONDITIONING: Time Trial, Row 1k.

3:49.9 20 seconds slower than my first 500m row the first week of July.

9/20

SKILL WORK: EMOM for 10 minutes: 1 Squat Clean.
45x1
65x2
85x7

Feeling some left knee pain which I have self diagnosed to be patellar tendonitis - was inhibiting the squat portion of this lift for me. Treated with aleve and want to pick up a compression strap for it this weekend.

STRENGTH: Supinated Pull-up, work up to a peak of 1.

Miniband
Miniband +10
Microband
Bodyweight
BW +2.5
BW +5
BW +10
BW +15
If there was more time I think I could have made 17.5 for sure. Last month was barely made Miniband +7.5. This improvement made me feel great!

METABOLIC CONDITIONING: For time: 100 Pull-ups - may be kipped.

8:10
Started strict as I have never fully attempted a kipped pull up, but get the concept behind it. Strict pull ups are tough so I figured what better time to work out the kinks in pull-up form then when you have 100 of them to do. Kipped at least 85 of them. I shocked myself AND Sammy with this. Again, felt great.

Last edited by Matthew Fasolino; 09-21-2012 at 11:25 AM..
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Old 09-24-2012, 06:54 PM   #2
Matthew Fasolino
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Matt's CFCC Workout Log

9/24

Used the weekend to study for Biochem final and run with the puppy.

Bear Complex today:
10 rounds of 3, bar must remain in hands for the set.
55x1
75x4
85x2
95x3

Knee felt good, didn't bother me, but the weight was light for a squat. I have little to no flexibility in my wrists and tweaked my right a bit on one set. Need to work on my overall flexibility, will attend shoulder love this week and hopefully croga once.
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Old 09-27-2012, 03:26 PM   #3
Matthew Fasolino
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Re: Matt's CFCC Workout Log

9/26

Broad Jump x 5, up to a peak of 1
111" furthest ever by 3"

Deadlift up to 90% of max

135x3
185x3
225x2
245x1
255(8x1)

1k row time trial metcon
Somewhere around 3:40

Oly

Learned the snatch, for real
worked up to 55# triple by the end of the hour.
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Old 09-28-2012, 05:52 AM   #4
Matthew Fasolino
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Re: Matt's CFCC Workout Log

9/27

EOMOM 5 Pronated Grip Pullups for 14 minutes (7 rounds)

2 minibands x2
1 miniband x3
bodyweight x2

EOMOM 5 Strict Presses for 14 minutes (7 rounds) start @50%max work up to 80% My max 90#. I got ambitious and paid for it at the end.

45x2
55x1
65x1
75x1
85x1 Failed, down to 80 for last 3 reps of the set
80x1

Metcon:
50 Toes to bar, 150m run every time you leave the bar.

9:18, my second time doing to toes to bar, made them for two rounds worth 20 reps, then changed to knees to elbows for the last 3 rounds/30 reps. Ended up in an uncontrolled swing for a lot of them, which forced me to spend more time hanging from the bar than necessary.
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Old 09-29-2012, 02:34 PM   #5
Matthew Fasolino
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Re: Matt's CFCC Workout Log

9/29

Oly

Clean and Jerk
30kg x3
35kg x3
40kg x3
45kg x2
50kg x2
54kg x2 Made them, just not nicely
50kg x2

Had trouble with the clean in the beginning. Needed to visualize what I was doing with the bar instead of over-thinking the sequence of steps to get it there.

Last edited by Matthew Fasolino; 09-29-2012 at 02:37 PM..
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Old 10-03-2012, 01:03 PM   #6
Matthew Fasolino
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Re: Matt's CFCC Workout Log

10/1

STRENGTH: Back Squat, 20 rep attempt.

95x3
115x3
125x3
115x20
Probably could have done more, but this was a preliminary experiment; to get used to having the bar on your back for a while, how and when to breathe, and the metcon was squatapalooza, so I took it kind of easy.


METABOLIC CONDITIONING:
From the floor, complete: 100 Back Squat Reps for time using 75% of your 20 rep attempt. At the start of every minute, complete 5 burpees. There is a 10 minute cap on this workout.

This was kind of brutal. I did 85# for 57 reps. damn.

10/2

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 3 in small groups. In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.

Worked in groups and started a little heavy, for me.

95x3
105x3
115x3
125x3
115x3

METABOLIC CONDITIONING: After a short demo of the sandbag Turkish Get Up, complete: AMRAP Turkish Get Ups in 8 minutes where 1 Turkish Get Up equals standing all the way up and lying all the way down with a bag on ONE side. 100/75/50/25 (TAKE YOUR PICK and record it).

Used 50lbs. and made 42 reps. This was tough, but quite fun.
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Old 10-04-2012, 08:39 PM   #7
Matthew Fasolino
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Re: Matt's CFCC Workout Log

10/3

OLY

Snatch Triples
25kg x 1
27 x 1
32 x 1
37 x 2
40 x 2
37 x 1

Had some elbow locking issues on 40kg, and still need to work on my overhead squat mobility issues, but feeling good outside of that.
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Old 10-06-2012, 10:48 AM   #8
Matthew Fasolino
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Re: Matt's CFCC Workout Log

10/5

STRENGTH: Back Squat, up to a peak of 3.

95x3
135x3
155x3
175x3
185x3
205x3
215x3

Feeling beastly today, 1 rep max WAS 190.

METABOLIC CONDITIONING:
For time:
Box Jumps (30/24), 15 reps.
Ring Push-ups, 15 reps.
Box Jumps, 12 reps.
Ring Push-ups, 12 reps.
Box Jumps, 9 reps.
Ring Push-ups, 9 reps.
Box Jumps, 6 reps.
Ring Push-ups, 6 reps.

5:35. My pushups are so weak!
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Old 10-06-2012, 10:54 AM   #9
Matthew Fasolino
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Re: Matt's CFCC Workout Log

10/6

Squatting Session

Overhead

15#x3
15x3
20x3
25x3
30x3
35x3

Yes, pounds, not kilos, but yeah, I'm making progress.

Shoulder Love

Nice laid back class to gain some shoulder mobility with a metcon(test)

4 x 3 minutes of:
Perfect form press until you feel yourself breaking form
Same number of russian deadlifts

Used 45#. ~12 reps of each 2x/3 minutes and switched to one legged deadlift for the second and third rounds.
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Old 10-10-2012, 05:34 AM   #10
Matthew Fasolino
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Re: Matt's CFCC Workout Log

10/9

STRENGTH: Bench Press, For about 20 minutes, work up to a peak set of 2 in small groups. In between sets complete 10 reps of a Ring Row – after 5 sets of ring rows complete no more.

75x5
95x3
105x2
115x2
125x2
135x2
145x1, failed #2 - feet were dancing all over the floor
140x1, failed #2 - just didn't have it in me after the 145 attempt.

METABOLIC CONDITIONING:
3 Rounds for time of:
10 reps, Sandbag Press (if you can’t Press, a Push Press allowed but not rx’d)
10 steps, Sandbag Shouldered Walking Lunge (Left Side)
10 steps, Sandbag Shouldered Walking Lunge (Right Side)
Use 80, 50, or 30lb. Sandbags.

50# 3:49
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