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Old 02-24-2011, 01:54 PM   #1
Stephen Waterworth
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Steve's Workout Log

I have been crossfitting for about a year off and on on my own. First half of last year i followed main page. Last June blew my back out pretty bad. I finally feel good enough to be back at crossfit 100%.


I have decided to keep a log on here because just recently i lost my journal which was keeping my past workouts from all of last year. so i figured i couldn't lose it if its on the internet

I also just joined a crossfit gym which i think is going to have a great influence on my training. I can only get there three days in a row when i work near there and five days off. So i will just try and take advantage of it as much as i can.

my stats as of today 5'5",165lbs

Push Press
135x5
155x5
165x5

Overhead squat
95x5
105x5
105x5

3 rounds for time=5:34

10-burpees c/w 12" jump
6-handstand pushups
6-deadhang pullups
3-135# push press

Felt pretty good on everything today. handstand pushups are what slowed me down today.
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Old 02-24-2011, 02:04 PM   #2
Stephen Waterworth
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Re: Steve's Workout Log

I figured i would post my last couple days of workouts.



Feb 22

Power clean
175x2
175x2
175x2

front squat
155x5
155x5
155x5

Deadlift
135x5
225x5
315x3
225x10

Pullups
35x5
35x5
35x5

Pretty bummed on the deadlift..first time going heavy since the back injury in june. Hand strength is a huge factor. i got 275 for 10 the week before but yet can't hold the bar more than 3 with 315.
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Old 02-24-2011, 02:10 PM   #3
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Re: Steve's Workout Log

Feb 23

power snatch
115

Press
145x4
145x4
145x4

Squat
225x5
225x5
225x5

3 rounds for time=8:56

5-125 thruster
10-burpees
10-toes to bar
10-box jumpes
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Old 02-25-2011, 01:26 PM   #4
Stephen Waterworth
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Re: Steve's Workout Log

Feb 25

Power Clean
135x2
180x2
180x2
135x2

Front squat
135x5
155x5
165x5
175x5

Deadlift
135x5
225x3
275x3
325x2

Dead hang pullups x10 3 sets 1 minute rest

i think there is lots of room to move up quickly on the front squats, i would like to get them alot higher than my power clean so i could feel comfortable squat cleaning heavy.

Deadlifts feel great but again hand strength..i know i can get more reps at 325 but the bar just falls out of my hands.i will just keeping lifting heavy and hopefully my hands adapt.
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Old 03-02-2011, 07:36 AM   #5
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Re: Steve's Workout Log

Feb 28

18-15-12-9-6-3 reps for time: 29:03

Burpees

Ball Slams (20)

Renegade Man Makers (35)

Pull Ups


Did the workout at the box today. not a big fan of long metcon and chipper type workouts. but its a fun atmosphere and its good to mix in all types of metcons once in awhile.

unbroken on burpees and ball slams. had to break up the man makers into three sets usually. and pullups into two sets.
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Old 03-02-2011, 12:05 PM   #6
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Re: Steve's Workout Log

March 2

Snatch
95x2
115x2
125x2


Press
135x3
150x3
150x3


Squat
235x5
235x5
235x5


DIANE

21-15-9 for time=8:20

225lbs deadlift
handstand pushups



I could only hit 12 deadlifts on the first run at it, so i think i was still pretty fatigued from strength work before. so i had to break up the deadlifts 12-5-4 and the second set 8-7 and third 5-4.

handstand pushups were usually halved.

i think i need to hit the workouts with a strategy. because going to failure right off the hop isn't a good idea.

Last edited by Stephen Waterworth : 03-02-2011 at 12:14 PM.
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Old 03-03-2011, 02:55 PM   #7
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Re: Steve's Workout Log

March 3

Hang power clean
135x2
145x2
155x2
165x2


Squat
145x20

Bench press
190x5
190x5
190x5


cleans are feeling really good every week. still feel like i have more room to progress.

Squat felt good for 20. as soon as i hit 10, i would take a breath between going back at it for 2 at a time.

Bench feels terrible as always.

I attempted to do DT today with 135lbs. but no way i could do the cleans. i guess i am still getting used to them.
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Old 03-03-2011, 05:17 PM   #8
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Re: Steve's Workout Log

400 meter run. rest same amount as the run

1:20
1:22
1:35
1:32



lol. first time running since my vo2 test to get my current job back in june. but committed to get back in running form so this is a start.
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Old 03-04-2011, 12:32 PM   #9
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Cool Re: Steve's Workout Log

March 4

Push press
95x5
135x5
155x5
175x3


Ohs
45x5
95x5
105x5
115x5
125x5
135x5


Push press felt terrible today..still really sore from the hang cleans yesterday. i know i can hit 175 for five or more.

overhead squats are feeling more and more comfortable.just hafta keep progressing at them slowly.

metcon didn't feel great today. hspu felt harder than usual and so did the push press. i think my body is telling me to take a day off.

AMRAP in ten minutes= 3 rounds+10 burpees

10- deadhang pullups
10-burpees with 12" jump
5-handstand pushups
5-45lb atomic situps
3-135lbs pushpress
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Old 03-05-2011, 11:17 AM   #10
Stephen Waterworth
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Re: Steve's Workout Log

March 5

Power clean
135x2
165x2
185x2


Front squats
135x5
165x5
185x5

Deadlift
135x3
225x3
275x3
335x3


Deadhang pullups
40x5
40x5
40x5


Pretty happy about today. i came into the gym feeling very tired and beat up. Was worried about going heavy today. But despite feeling this way i still managed to pr Clean and deadlift..

Hand strength actually felt much better on the deadlift, felt i could push out one or two more at 335.

Did this at the globo, and the weights are starting to get heavy and it sucks not having bumpers. i hafta lower every weight to the floor which is getting tougher.
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