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Old 06-13-2010, 03:08 PM   #1
Anthony Kasandrinos
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Kasandrinos' CrossFit Workout Log

OK, I am starting this log finally and will keep it updated daily. Little backround. I played 10 years of football (from 8 years old-18), 4 years of track (100M, 110 HH and Pole Vault), some boxing and 12 years in the Marine Corps. I was always in really good shape, My nutrition has basically sucked my whole life. Love fried chicken, pizza, pasta. I smoked for about 3 years in my early 20's and quit. Since my mid 20's when I quit smoking I added about 15-20 pounds. I was always about 150lbs and very lean, then I added some pounds but could hide it and still stayed within USMC standards and always kept a pretty high first class PFT.

Last year I ran 4 1/2 marathons and 2 full marathons and did not pick up a weight the whole year.......We'll this year I have decided that I would get into Crossfit (which I dabbled with in the past) and "try" to go Paleo.
I have been going to Crossfit Center City in Philadelphia since mid Feb. I go usually 4-5 times a week and I also do 1-2 gymnastics classes a week. I wish I started this log when I first started but nothing I can do about that now. I have only lost about 10 pounds, down from 173 to 163 but I have lost a good 3-4 % on my BF.

I will update this some time soon with a "GOAL" post.
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Old 06-13-2010, 03:16 PM   #2
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100607

A. Back Squat
peak set of 5-195lbs Max set of 5

A2. Box Jump

B. 3 rounds of Cindy 1:53

C. Strength Endurance
20 Reps of Squats 155lbs
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Old 06-13-2010, 03:16 PM   #3
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100608

--------------------------------------------------------------------------------

Single Arm Press Peak set of 5 60lbs
Single Arm Press Peak set of 5 65lbs


Power Med Ball Shot Put 5x5

Perfect Pull Ups 5 sets of 3

METCONN
5 ROUNDS
5 SKIN THE CAT
10 BURPEES

8:30
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Old 06-13-2010, 03:17 PM   #4
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100609

--------------------------------------------------------------------------------

SKILL WORK

Learning Perfect Sit-ups.

METABOLIC CONDITIONING

As many rounds as possible in 20 minutes of:

200m Run
Max Rep Handstand Push-ups (or Push-ups)

*Your score is your total number of points earned on your push-up variation. Head-to-Floor HSPU are worth 6 points. Chest-to-Floor Push-ups are worth 2 points. Knee Push-ups are worth 1 point. This workout will be done outside if it is not raining.



10-10-10-11-8-7-10PU-6-6-7-6




GYMNASTICS CLASS PM
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Old 06-13-2010, 03:18 PM   #5
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100610

--------------------------------------------------------------------------------

Thursday, 6/10/10. Workout of the Day.10

Jun

A1. STRENGTH

Sumo Deadlift, work up to a peak set of 5 repetitions. 185LBS

A2. POWER

Rowing, 5 sets of 5 power strokes

B. METABOLIC CONDITIONING

“Tabata Row” 784 METERS

8 rounds of 20s on/10s off, for max distance.
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Old 06-13-2010, 03:18 PM   #6
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100611

Off Day
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Old 06-13-2010, 03:20 PM   #7
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100612

--------------------------------------------------------------------------------

Gymnastics class

DID MY FIRST MUSCLE UP!!!!!!!!!!!!!!!!!!!!!! FINALLY IT HAS HAPPENED


http://www.facebook.com/home.php?sk=...5407081&ref=mf



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Old 06-13-2010, 03:21 PM   #8
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

20100613

Skill Work:

Overhead Squat

Metabolic Conditioning:

21-15-9 of:

Overhead Squat (135/95)

Chest to Bar Pullups



105 LBS 13:20



I DO NOT LIKE OH SQUATS.............NEED TO IMPROVE HERE
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Old 06-13-2010, 06:26 PM   #9
Meghan Reid
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Re: Kasandrinos' CrossFit Workout Log

Hi Tony!!!
__________________
Strength is more than just the number of plates on the bar. It is everything that is overcome with each lift. - Liz Edmonds My log (WFS).
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Old 06-14-2010, 04:55 AM   #10
Anthony Kasandrinos
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Re: Kasandrinos' CrossFit Workout Log

Hola Chica.......we missed you this morning?????? It thought you wanted to be a 6amER this morning??
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