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Old 08-24-2009, 04:05 PM   #1
Greg Clarke
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Greg's log starting out

I had previously done a half-hearted attempt to get started in Crossfit, and found myself too weak. Was previously runner. Did starting strength for a month and a half, and planned to start a paleo (Mostly. I don't plan on cutting out salt entirely) diet today. At the last minute, decided to have shift back to Crossfit coincide with the onset of the paleo diet. We'll see how this goes.

Height: 5' 7"
Starting weight: 184 lbs
Starting body fat: 22.5%

WOD: Revised Puppy Cindy

3 x Lat Pulldown at 105 lbs (As the Smith Machine for the beginner pull-ups was occupied)
4 Pushups
7 Squats

Pulled off 13 rounds in the 12 minutes. I don't think I've ever had a workout kick my *** like this one had. Or, that is to say, I don't think I've ever pushed myself this hard for that long of a time before. Maybe during basic training.

This bodes... well.
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Old 08-25-2009, 01:31 PM   #2
Greg Clarke
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Re: Greg's log starting out

Puppies WOD:
Complete as many rounds as possible 15 minutes of:
45 pound Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps

I managed 7 rounds, was 7 Sumo Deadlift High-pulls short of 8.

This one was tougher. I felt I could have pushed the rest of my body harder, but my grip started failing fairly early on. Ended up taking some rests just for fear of otherwise losing the bar.

Oh well, it'll develop along with the rest.
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Old 08-26-2009, 03:03 PM   #3
Greg Clarke
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Re: Greg's log starting out

Modified "Nate"

Puppies:
Complete as many rounds in 12 minutes as you can of:

2 Squat Muscle-ups
4 Push ups
8 12kg Kettlebell swings

I revised to the following:

3 beginner pull-ups
3 bench dips
4 pushups
8 25lb Dumbell swings

12 rounds in 12 minutes and 4 seconds.

My first hero WOD. I think it went a lot better than yesterday's WOD. Was able to drive myself for the full time without taking anything more than 3-4 seconds at a time for a breather.

Edit:
Actually, scratch that. My first WOD that bears a somewhat passing resemblance to a hero WOD. I don't get to say that till I can do it as Rx'd.

Last edited by Greg Clarke : 08-26-2009 at 03:07 PM.
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Old 08-27-2009, 05:55 PM   #4
Greg Clarke
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Re: Greg's log starting out

WOD was 250 m worth of lunges. Wow. Did this ever get difficult really quickly.

Took 13:30 to go the 250m(ish as I was working off a route from Mapmyrun.com wfs). Tried couting how many, but lost track really early on.

Anyways, rest days till Monday.
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Old 08-31-2009, 02:18 PM   #5
Greg Clarke
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Re: Greg's log starting out

Let's see. Today was

2 sets of:

Sampson Stretch 30 sec
15 Situps
15 Back Extensions
10 Beginner Pull-ups
10 Bench Dips

WOD:

Overhead Squat: 3x (45 lbs, 50 lbs, 55 lbs, 60 lbs, 65 lbs*, 60 lbs, 45 lbs*)

* failed on last rep

Followed by: 1km on treadmill at 10 km/h

3 sets of pull-ups to failure with resistance band.

Weekend wise, Friday had some drinks at a going-away party for a buddy who's being sent to the Congo for six months. And Sunday had some Honey-Garlic chicken wings. Bad me. Other than that, I've been keeping Paleo rather well methinks.
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Old 09-01-2009, 02:43 PM   #6
Greg Clarke
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Re: Greg's log starting out

Ok for warmup was

2x
Sampson Stretch 30 sec per leg
15 Overhead Squats with broom
15 situps
15 back extensions
10 beginner pull-ups
10 bench dips

Then, for time

Run 1 mile, 15 45 lb Thrusters and pull-ups with band assistance
Run 800 m, 12 Thrusters & pull-ups w/band
Run 400 m, 9 Thrusters & pull-ups w/band

As expected, the pull-ups were very much so the hardest aspect of this WOD. Even with the band assistance, I could really only pull off 3-4 at a time, and that's at the beginning of each set. But, I'm working on it. Who knows, maybe one day I'll actually get strong enough to do the bloody warm-up as Rx.

Time: 31:03
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Old 09-04-2009, 03:14 PM   #7
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Re: Greg's log starting out

2x

Sampson Stretch 30 sec, 15 overhead squats w/broom, 15 situps, 15 back extensions, 10 pull ups with band (Took a few sets)

WOD: Elizabeth

21 15 9 of
Power Hang Clean 45 lbs
Bench dips

5:36

As expected, the dips were the hardest part of this.

Back was a bit sore afterwards. Not too badly.
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Old 09-05-2009, 10:28 AM   #8
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Re: Greg's log starting out

Ran 5.3km in about 33:30 (Screwed up starting the watch at first as I forgot I needed to press the button twice)

Longest I'd ran in my Vibram Five Fingers so far. Calves were just fine until about the last kilometre or so, and even then they were only getting slightly sore.
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Old 09-08-2009, 02:18 PM   #9
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Re: Greg's log starting out

Well, first things first, a follow up from the last.

The next day, my calves were really sore. Even worse on Monday. As in "holding it in because otherwise you have to go downstairs to use the toilet" sore.

I guess I should break my legs into POSE running a bit more gradually.

Either that or just suck it up and work through the pain. Anyways, today:

2 rounds CWFU: Subbing in 10 chin-ups with band and 10 bench dips.

WOD:

4 Rounds of:
Run 200m
12 Burpees

This being the first time in my life I've ever done a Burpee, I can honestly say that I hate them, and Lt Thomas Burpee, and by association, the entire state of New Hampshire. Those kicked my derrière. Good times. Didn't get my time because I'm dumb and forgot to set the watch until after the first set.
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Old 09-09-2009, 02:16 PM   #10
Greg Clarke
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Re: Greg's log starting out

2 rounds: Sampson Stretch, OHSx15, Chin-Ups Assisted (Using a thinner band this time)x10, Bench Dipsx10.

WOD: Puppy Michael
3x:
Run 600m
15 Back Extensions
25 Situps

16:54

Cashed out with two rounds of pushups, 19 reps and then 10.
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