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Old 03-07-2011, 12:01 PM   #11
Stephen Waterworth
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Re: Steve's Workout Log

March 7


Workout at the box. No strength work because i showed up late.

squat
150x20

3 rounds for time. 1 min break between rounds.

12:40

5 wall climbs
10 atomic situps 45lbs
10 burpees
20 overhead walking lunges 45lbs
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Last edited by Stephen Waterworth : 03-07-2011 at 12:07 PM.
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Old 03-10-2011, 08:13 PM   #12
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Re: Steve's Workout Log

March 8

Push press
135x3
155x1
175x1
185x1

WOD: 17:20

1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1 reps for time

Push Ups

Hang Squat Cleans 95/65

Box Jumps

Sit Ups


another workout at box.. the push press was terrible. my shoulders and back were killing me from the workout yesterday. i had trouble getting 175x1.

the workout was fun, but its alot longer than i would like and i can feel it in my recovery.
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Old 03-10-2011, 08:17 PM   #13
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Re: Steve's Workout Log

March 9

WOD: the DIRTY THIRTY- CrossFit Altitude Style

27:10

For time:

30 Calorie Row

30 Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Push Press (95/65)

30 Pull Ups

30 Box Jumps (24/20)

30 Sit ups

30 Burpees

30 Double Unders

30 Kettle Bell Swings (1.5/1.0)

30 Wall Balls

This workout was brutal. it was a chipper on everything. body is very sore.

This was my last day at the box for a week. I think i am going to rethink my training. I like doing the workouts at the box, its fun and competetive and it forces me to do things i am weak at or never done. but there also alot longer than i would like which is hard on my body.

so i think when in town i hit the metcons and no strength work three days in a row. come home for five days and do pure strength work in morning and run in the evening.
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Old 03-11-2011, 05:45 PM   #14
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Re: Steve's Workout Log

March 11

400 meter repeats. rest same amount of time as the run

1:22
1:23
1:32
1:33
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Old 03-11-2011, 05:58 PM   #15
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Re: Steve's Workout Log

March 11

Press
95x10
135x3
150x3
150x3


Squat
135x5
185x3
225x3
245x5
245x5


Bench
135x5
185x3
195x5
195x3

Hang power clean
135x5
155x1
155x1


I repeated 150x3 again this week because i felt like i pushed it a little bit with my legs last time. i wanted to make sure i hit it properly before moving on.

I didnt really go for it on the cleans, it was just to do some extra work at the end.
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Old 03-12-2011, 04:05 PM   #16
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Re: Steve's Workout Log

March 12

took an active recovery day...


Push press
95x10
95x10
95x10
95x10

Overhead squat
95x5
135x3
45x10
45x10
45x10
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Old 03-12-2011, 09:14 PM   #17
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Re: Steve's Workout Log

5k run=24:28


about 2 min off my pr. but it has been awhile since running. and i ran back to back days with strength work so i can't expect to much.. just hope it improves fast.
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Old 03-13-2011, 12:37 PM   #18
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Re: Steve's Workout Log

March 13


Power clean
135x3
155x1
175x1
190x1 PR


Front squat
135x5
175x5
195x5 PR

Deadlift
135x5
225x3
275x3
345x1

Deadhang pullups
45x3
45x3
45x3


I had to start doing singles on the cleans because i am at the globo and its getting taxing bringing the weight down.

Deadlift was a little dissapointing but my excuse is that my legs are really burnt from the last two days of running which i am not used to. hopefully i will be able to post some better numbers once my body adjust to the running again.
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Old 03-18-2011, 06:17 PM   #19
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Re: Steve's Workout Log

March 14

10 min AMRAP


10 Tire flips
20 sledge hits
100 meter Prowler push 175lbs

=3 rounds


10 min amrap

50 meter prowler pull
25 meter farmers carry with fat gripz 50lbs
10 pullups

3 Rounds


First day trying muscles ups and just can't get the technique.
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Old 03-18-2011, 06:19 PM   #20
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Re: Steve's Workout Log

March 15


25 Kettle Bell Swings 2.0/1.5

50 Sit Ups (abmat)

1000m Row

50 Goblet Squats 50/30

25 Wall Balls (20/15)


12:40


Felt really burnt out today. my legs are forearms are completely shot. i had no legs i struggled with the row which is abnormal. had to break up the squats into 10 which was suprising.
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