CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 05-05-2009, 07:05 AM   #101
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

05.05.09

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Warm Up:

CF Warm Up - pull ups + Box Jumps


Workout / Results

100 pull ups for time and sets. Coming off the bar or going to ground constitutes termination of a set.

Sets: 24
Time: 18:34

5x10 jumping pull ups

Notes:

Very happy with this workout... If you would have talked to me when I started CF and I would have told you there was no way I could do 100 pull ups... so I am pretty stoked. I threw in 5 sets of 10 jumping pull ups just to gget the extra work in..
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 05-06-2009, 07:34 AM   #102
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

05.06.09

Push Jerk 1-1-1-1-1-1-1 reps

Warm Up:

3 Rounds
10 push ups
15 sits ups
10 weighted box jumps (14 lbs medicine ball)

Push Jerk

45 x 5
45 x 5
95 x 5
135 x 3


Workout / Results

155, 175, 185f, 185, 185, 195pr, 205f

135 X 3 X 3 (working on form)

Notes:


First time time doing this for 1rm. When form was bad I had trouble with the weight and ended up doing more of a press... see the 185 and 205 failures. When I focused... exploded and got my butt under the bar in an actual jerk motion... I got the weight pretty easy.

Note: I think I have made it through 3 cycles in a row
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 05-08-2009, 06:51 AM   #103
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

05.07.08 Rest Day
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 05-08-2009, 06:54 AM   #104
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

05.08.09

"Grace"

135 pound Clean and Jerk, 30 reps

Warm Up:


CF Warm Up


Workout / Results

subbed to 115#

4:37

Notes:


I could have gone faster... I am always afraid of pushing to hard the first time I do a warm up.... Also.. I should have done 135#. 115# was too light end instead of cleaning the weight I did more of a dead lift to reverse curl.

Did a few extra reps of c&J after I recovered. Focused on cleaning the weight ant getting a good pop and push jerk.
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 05-09-2009, 09:41 AM   #105
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

05.09.09


Four rounds, each for time of:
800 meter run

Warm Up:

CF Warm Up


My workout

Times in italics are from previous time doing this WOD

Round 1: 3:39 3:09
Round 2: 3:36 3:09
Round 3: 3:36 3:06
Round 4: 3:33 3:28

Total Last Time: 14:24
Total This Time: 12:52


Rest: 2 -3 minutes per round

Notes:


Very happy with this work out... I was completely worn out, a bit hung over, and wanted to puke starting about half way in the third round.... still pretty drastic improvement.
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 05-10-2009, 10:38 AM   #106
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

05.11.09


Back Squat

5-5-5-5-5

Warm Up:
CF Warm Up

Back Squat
45 x 10
135 x 8
185 x 5


My workout


205,225,225,245,255 (pr)


Notes:

Considering my 1RM is 275 I am pretty happy. I had my wife with me so she could check my depth which was nice. I need to check my 1RM next time.. surely it has gone up.

That is 4 completed cycles in a row... need to keep it up
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 06-01-2009, 06:36 PM   #107
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

06.01.09

So yeah.... it has been a long time since I have posted. A combination of life, laziness and a myriad of other excuses led to the lay off but I am back on the horse.

Now that we are in the summer time we are in peak volleyball season. As such I spend about 2-4 hours a day on the weekend playing hard core beach volleyball. I am going to use this as my conditioning / hard metcon days. M, T, W are going vary but in general I am going to do a sort of hybrid CFSB workout.

The workout will look something like this:

M: Backsquat or Front squat + MP WOD or CFSB Metcon
T: Deadlift or Push press + MP WOD or CFSB Metcon
W: MP Wod but metcon focused

I am also starting on Zone... so 3...2...1.... here goes again.

Workout:

Back Squat 3 x 5

Warm Up:
CF Warm Up

Back Squat
135 X 10
185 x 5


ME


225,235,245


Metcon


none... long story but there was an incident at the gym and I did not get to finish my metcon.


Notes:


Felt pretty crappy but after 3 weeks off what can I expect. Time to get back at it... will bring it again tomorrow am.
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 06-02-2009, 09:07 AM   #108
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

06.02.09


Warm Up:
CF Warm Up


ME

Dead lift
3 x 3 - 255, 275, 285
1 x 20 - 135

Metcon

AMRAP in 8 minutes
7 push press - 135#
7 pull ups
7 box jumps - w 10lbs medicine ball

Completed: 3 rounds + 2 push press.

Notes:


Felt really crappy. Was very tired after last nights workout and then getting up again. The dead lifts killed me and I didn't have much left going into the metcon. Oh well... will keep working.
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 06-16-2009, 07:04 AM   #109
Shawn Michels
Member Shawn Michels is offline
 
Profile:
Join Date: Jan 2009
Location: San Diego  CA
Posts: 322
Re: 3 - 2 -1..... GET SOME!!... Workout Log

06.16.09


Warm Up:
CF Warm Up

Front Squat:

45 x 10
95 X 8

ME

Front Squat
3 x 5 - 145, 155, 165
1 x 20 - 135

Metcon

3 rounds for time:

5 Bench Press - 185#
7 pull ups
10 Sit Ups

Time: 5:50

Notes:

I haven't been in the gym in a while. Life has gotten in the way and I have been facing some big, life changing type decisions. I am trying to get back on track though. I have made a slight schedule modificaiton. I am really really sore coming out of the weekend after volleyball so I have decided to take Mondays as a rest day. So my schedule will look like this:

Monday - Rest
Tuesday - CFSB workout
Wednesday - CFSB workout
Thursday - CF Metcon
Friday - Rest
Sat - Beach Vball
Sun - Beach Vball

Today's work out was shyte. I am not used to getting up at 5:30am any more and I felt really sick through out the entire work out. Oh well... time to get back on it.
__________________
34/m/6'6"/244#/My Log
-"Its changing me.. I am becoming"
  Reply With Quote
Old 07-07-2009, 02:33 PM   #110
Ron Hoover
Member Ron Hoover is offline
 
Profile:
Join Date: Nov 2007
Location: Hudson  OH
Posts: 141
Re: 3 - 2 -1..... GET SOME!!... Workout Log

Shawn,

Don't feel bad about missing. I'm in the same boat as you, selling 2 houses and moving into a 3rd and getting married soon...there's a ton going on and just getting to the point of being able to work out is an achievement all its own.

You already know this, but do your best and do what you can.

Ron
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
JG Workout Log Jack Gayton Workout Logs 342 08-10-2017 04:30 AM
workout log? Marianne Urbanski Starting 14 12-31-2008 07:13 PM
TB Workout Log Todd Beatty Workout Logs 28 07-01-2008 05:31 AM
Workout Log Ryan A Miller Workout Logs 0 05-21-2008 08:07 PM
Workout Log for All! Frank Menendez Workout Logs 3 12-28-2006 09:59 AM


All times are GMT -7. The time now is 12:39 AM.


CrossFit is a registered trademark of CrossFit Inc.