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Old 02-11-2010, 01:08 PM   #1
Paul Wright
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Paulie Walnuts' Log

I have been doing the main page wod's off and on for a few months now mixed in with my standard "meat head" lifting sessions, but have decided to get serious about it. I am currently in good "beach shape" but crossfit has already shown me that bench pressing a lot and having a six pack doesn't mean you are in shape.

I am a 25 yo male, 5'7'' and 160lbs. I don't have any weight loss goals, would just like to maintain current weight, improve general fitness and increase loads on Olympic lifts (many of these make me look pathetic in the gym).

I don't really know what most of my max's are but here are some that I am sure of:
Bench Press: 285lbs
Back Squat: 315lbs
Consecutive Pull-ups: 25
Vertical Jump: 41''
Deadlift: 275lbs
Overhead Squat: 17lbs...or something close to that.


I have completed the last two days main page workouts and plan to do the following today:

5 rounds: Row 500m, 12 power clean @ 135lbs, 15 thrusters @ 95lbs
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Old 02-11-2010, 05:05 PM   #2
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Re: Paulie Walnuts' Log

02/11/2010
Completed todays wod...that **** took me 44 mins and I scaled the power cleans down to 95lbs. I also determined that I hate thrusters...a lot.

44 mins for 5 rounds of:
row 500m
12 power cleans @ 95lbs
15 thrusters @ 95lbs

I have a long way to go...

Last edited by Paul Wright : 02-11-2010 at 05:15 PM.
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Old 02-12-2010, 07:19 AM   #3
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Re: Paulie Walnuts' Log

02/12/2010
Really need this rest day, haha. My entire body is sore. I didn't post my workouts from the 9th and 10th, so I will do so now.

02/09/2010
30-25-20-15-10-5 rep rounds of:
GHD sit-up (subbed deep decline sit-ups)
Push-ups
Knees to elbow

Did 6 sets of bicep curls with 30lb dumbbells also.

Not sure of time...

02/10/2010
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

I subbed thrusters with 20lb dumbbells for wall ball shots and regular pull-ups for L Pull-ups.

Not 100% sure of time...somewhere around 25 mins +/- a couple mins.
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Old 02-13-2010, 12:26 PM   #4
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Re: Paulie Walnuts' Log

2/13/2010
No crossfit today.
Chest workout:
warm-up
Bench Press:
3 sets of 7 @ 225
Dumbbell Incline Press:
3 sets of 7 @ 85's
Decline Press:
3 sets of 10 @ 185
Flies
Weighted dips
Incline Press Machine
Cable Cross Flies

Looking forward to doing the main page workout tomorrow.
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Old 02-17-2010, 07:58 AM   #5
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Re: Paulie Walnuts' Log

I booked a last minute trip back home to MI for the long weekend plus a day...ended up being pretty lazy and didn't get a lot of work in. Did have 2 pretty solid cardio days though...

If you haven't tried the "Zombie Run" app and you have a droid try it, it makes for a good workout.
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Old 02-18-2010, 08:25 AM   #6
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Re: Paulie Walnuts' Log

2/17/2010
Wednesday's are "Boot Camp" class day at my gym with one of the trainers that I think does a great job. It is essentially a tabata style light weight training and cardio class for an hour. Did that last night...good stuff.
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Old 02-18-2010, 04:51 PM   #7
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Re: Paulie Walnuts' Log

2/18/2010
Linda:
Deadlift - 235
Bench - 165
Clean - 115

I am hovering between 155 and 160 right now but had to share a bar for bench and cleans...so to make the weight changing quicker I benched 165 (used 45 pound bar with 35's on each side for cleans, tossed a 25 on each side to do my bench press).

This happened to be one of the workouts I randomly did late last November, it took me over 34 mins...I shaved off about 13.5 mins and did it right on 21 flat this time around.

What kills me is the deadlifts...my forearms burn out about halfway through and I have a tough time gripping the bar. If I can get over that hurdle I think I could rip through this thing really quickly. Definitely making progress though.
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Old 02-21-2010, 01:17 PM   #8
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Re: Paulie Walnuts' Log

2/19/2010
Rest

2/20/2010
Chest/Abs

2/21/2010
3 mile jog, 8:30's
1-10 up and down ladder pull-ups
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Old 02-22-2010, 05:04 PM   #9
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Re: Paulie Walnuts' Log

2/22/2010
Abs
5K Row
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Old 02-23-2010, 04:50 PM   #10
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Re: Paulie Walnuts' Log

2/23/2010
I ate 5 slices of pizza for lunch today...yikes.

Crossfit Total:
Back Squat = 275
Shoulder Press = 155
Deadlift = 315
Total = 745
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