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Old 02-25-2009, 11:29 PM   #1
Justin Wilhoit
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Location: Naperville  IL
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Justin's log

I'm 6' 180. Finally posting after doing CrossFit for about 6 months. Been working out at a no dropping weights gym, doing my best to follow the wods. Lovin it so far, never felt better. If anyone is in the area and wants to CF let me know. Pukin rally!

Official CrossFit warm-up, 3 rounds
Push Jerk: 125, 145, 155, 165, 175, 185, 185
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Old 02-26-2009, 09:19 PM   #2
Justin Wilhoit
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Re: Justin's log

2/26/09
Today I warmed up with 10 minutes on the bike, samson stretch, squats and some dips before tackling the WOD. I don't have a pull-up bar at my gym so...I have to use the gravitron machine. I usually just put a weight on the foot platform so I can at least do dead hang pull-ups.

Walking lunge 100 ft.
21 Pull-ups (dead-hang)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups (dead-hang)
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups (8 dead-hang, 7 w/ 40lb. assist)
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups (12 w/ 40lb. assist)
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups (9 w/ 40lb. assist)
9 Sit-ups
Walking lunge 100 ft.
6 Pull-ups (6 w/ 40lb. assist)
6 Sit-ups

Time: 22:41
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Old 02-27-2009, 08:47 PM   #3
Justin Wilhoit
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Re: Justin's log

Friday 2/27/09

21 Back Extension
Run 400 meters
18 Back Extensions
Run 400 meters
15 Back Extensions
Run 400 meters
12 Back Extensions
Run 400 meters
9 Back Extensions
Run 400 meters
6 Back Extension
Run 400 meters
3 Back Extensions
Run 400 meters

Time: 26:47
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Old 02-28-2009, 11:33 PM   #4
Justin Wilhoit
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Re: Justin's log

Rest day!
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Old 03-01-2009, 08:07 PM   #5
Justin Wilhoit
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Re: Justin's log

Sunday 3/1/09

"Helen"
3 rounds for time:
Run 400 meters (treadmill)
55 lb. d-bell swings x21
12 dead-hang pullups

Time: 16:39

Felt strong today, tried to really push myself on the run. Using the treadmill causes a little lag in time, getting it up to speed and everything. Plowed through the d-bell swings fairly well. Did dead-hang pull-ups (no pull-up bar only have a gravitron pullup/dip machine), had to break them up into 3-4 at a time to get through. Also, got some more strange looks from people who probably thought I was crazy....one lady said she was amazed when I was doing pull-ups without an assist, she also asked me what I was training for
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Old 03-03-2009, 09:42 PM   #6
Justin Wilhoit
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Re: Justin's log

Monday 3/2/09

Deadlift 1-1-1-1-1-1-1
175, 195, 215, 265, 285, 305, 315

Felt strong towards the end, I need to up the weight next go 'round. I also did a mini "Barbara" today. I promised to take a young lady through a CrossFit workout so I randomly picked "Barbara" just scaled it down to three rounds and cut all the reps in half...she was still *****ing the whole way through....could have been the workout could have been nerves, who knows. It was fun taking a newbie through a workout though.

Tuesday 3/3/09

HAHAHA - "Barbara"
Needless to say I was a little ****ed when I seen the WOD today....seeing how I just did a slice of Barbara yesterday, oh well.

Five rounds each for time, rest 3 min between rounds.
20 pull-ups (deadhang)
30 push-ups
40 sit-ups
50 squats

1. 5:11
2. 7:20
3. 7:57
4. 8:48
5. 7:51
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Old 03-08-2009, 07:40 PM   #7
Justin Wilhoit
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Re: Justin's log

Thursday 3/5/09
Deadlift 1-1-1-1-1-1-1
85, 125, 145, 165, 165, 165, 165

Friday 3/6/09
"Jackie"
1000 meter row (did 100 SDHP w/ 45 lbs. - no rowing maching)
45 lb. thruster, 50 reps
30 pull-ups
Time: 15:13

Saturday 3/7/09
Had to work all day

Sunday 3/8/09
Run 5K
Time: 25:48
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Old 03-11-2009, 10:14 PM   #8
Justin Wilhoit
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Re: Justin's log

Tuesday 3/10/09
I started the Zone on 3/4/09, was sick today, had a bad stomach ache and didn't go to work or CF. Not sure if it was something I ate or if my body is just getting used to the Zone.

Wednesday 3/11/09
Feel alot better today. I did the CFT and the WOD to get caught up.

CFT
Back Squat - 335x1
Shoulder Press - 130x1
Deadlift - 315x1 (Could have done more, cant drop weights though)

WOD
As many rounds in 30 minutes of:
5 Pull-ups
5 Dips (regular, no rings)
15 sit-ups
Rounds: 19 1/3

Felt really good today, recovered well during the WOD. Can't wait to get into a real CF Box.
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