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Old 08-25-2008, 12:04 PM   #31
Mike Howard
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Re: Mike's Workout Log

Monday August 25, 2008

WOD
5 minute Cindy
5 pull-ups
10 push-ups
15 squats

Score = 4 rounds plus 5 pull-ups


Did my first Elements class at North Shore Crossfit in Topsfield, MA. Got some excellent pointers on technique. Looking forward to joining.
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Old 08-27-2008, 10:03 AM   #32
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Re: Mike's Workout Log

Tuesday August 26, 2008

WOD
24 Minute Tabata with Kettlebells
Figure 8
Sit-ups
Squats
Push-ups
Sumo High Pulls
Curls
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Old 08-27-2008, 10:05 AM   #33
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Re: Mike's Workout Log

Wednesday August 27, 2008

WOD
% rounds of front squats

Score = 95lbs x 5 = 475 lbs
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Old 08-28-2008, 08:16 AM   #34
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Re: Mike's Workout Log

Thursday August 28, 2008


Rest....... but I also did a fitness test to baseline my fitness level for future reference.....

Mile Run = 7: 43

200M Run = 36.57

Pull-ups = 13


Mile run actually felt ok. My splits seemed to get faster every lap. I ran the 200M after the mile and was a little gassed, but I don't think it affected the time too much. My pull-ups need work. My grip gave out before anything else, and I really can't kip with any consistency. I'll need to work on all these.
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Old 08-30-2008, 10:26 AM   #35
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Re: Mike's Workout Log

Friday August 29, 2008

Rest
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Old 08-30-2008, 10:31 AM   #36
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Re: Mike's Workout Log

Saturday August 30, 2008

Finished my Elements class at Crossfit Topsfield. I got some excellent pointers on technoque, especially the olympic lifts.

WOD
3 rounds for time
7 pull-ups (substitute for muscle-ups)
10 hanging cleans with 95 lbs
50 squats

Score = 14:48

I liked this workout. I was a little tired from my elements class. I think I could do 105lbs on the hanging cleans. Need to work up to 135 lbs. Also need to work on grip strength. It's limiting the number of pull-ups I can do.
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Old 08-30-2008, 10:35 AM   #37
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Re: Mike's Workout Log

August 30, 2008

GOALS.....

It's time to set some specific goals for myself.

By 10/31/2008, I'd like to do the following:

1. Run a mile in 7:15 or faster

2. Run 200 meters in 35 seconds or faster

3. Do 15 kipping pull-ups (or more) without dropping off the bar
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Old 08-31-2008, 10:16 AM   #38
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Re: Mike's Workout Log

Sunday August 31, 2008

WOD
Run 400M 4 times with 2 minute rest in between

Score = 12:06


Splits = 1:34, 1:30, 1:32, 1:30

This was tough. Ran on the street, not on the track.
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Old 09-06-2008, 08:04 AM   #39
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Re: Mike's Workout Log

September 1 - September 4

Monday: Rest
Tuesday: Rest
Wednesday: Rest + baseball game
Thursday: Rest
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Old 09-06-2008, 08:06 AM   #40
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Re: Mike's Workout Log

Friday September 5, 2008

WOD
Cindy
Max rounds for 20 minutes:
5 pull-ups, 10 push-ups, 15 squats

Score = 11 round
s .... Personal best!!!

Push-ups were the tough part. Being rested helped.
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