Steven's Continuing Crossfit Habits

Steven Novick · 07-23-2008, 05:23 PM

I'm new to Crossfit, just started last month getting my garage gym together (most of the way now), doing CF type workouts at home with scaling. I thought it would be helpful to monitor progress with a log, so I'm giving it a try.

My first "real" Crossfit workout was Fight Gone Bad at the CF Sugar Land opening on 6/22/08, 249 (18" box jump, 25 lb SDHP, 10 lb wall ball, 24 lb push press, burpees). At the time I was happy not to puke. My "warm up" was an 8 mile run over the Kemah bridge with Team in Training.

I'm still getting the hang of the forum, and was timed out on previous attempts to log multiple workouts together, so I will just post them separately.

Steven Novick · 07-23-2008, 05:29 PM

4th of July weekend, did the CF workouts (scaled to Brand X "pack" level), but not timed. At this point I'm still working on getting decent form to avoid injury. I continued doing scaled workouts intermixed with kettlebell workouts at the Kettlebell Club in League City. I could not imagine how good of a workout you could get using a weight with a handle (or how complex the workouts could be).

Steven Novick · 07-23-2008, 05:32 PM

7/8/08

I was excited to do my first "non-scaled" WOD, Angie. My time was very slow 32:38, with over half of that on the pullups. I had to rest frequently but was determined to do the full rx. It seems from reading on the forum that it is better for strength development to start slowly with rest between sets of reps, rather than to do assisted reps.

Steven Novick · 07-23-2008, 05:34 PM

7/9/08

My first CFT, did 225 DL, 205 BS, 115 Shoulder press, total 545. I'm still trying to learn proper form and am a little bit afraid to risk injury by taking on a load I can't handle yet. I'm getting used to how to dump the bumpers and bought Starting Strength.

Steven Novick · 07-23-2008, 05:37 PM

7/10/08

Ran the 10k, it was a nice break from the heavy weights, 47:00. Not terribly fast, but it was 98F, about 1/3 of the course was into the wind, probably 10-15 mph (ran the lake trail behind my house, used http://www.mapmyrun.com to gauge the distance (wfs).

Steven Novick · 07-23-2008, 05:39 PM

7/11/08

Did 1 hr kettlebell workout at the Kettlebell Club, mix of strength and cardio, some flexibility work.

Steven Novick · 07-23-2008, 05:42 PM

7/13/08

Did the HSPU/L pullup ladder, 21:04. Had to stop to rest during some of the higher rep sets. I did the HSPUs against a brick wall, scaped up my knees. Have to work on that.

Steven Novick · 07-23-2008, 05:44 PM

7/14/08

4x 400m, 50 squats 17:40

This workout hurt more than I imagined it would, really sucking wind.

Steven Novick · 07-23-2008, 05:45 PM

7/16/08

Did the DL 5-5-5-5-5 , 135, 185, 185,205,225. I was happy to do 5x225, as that was my previous 1RM. Still learning form and what I can handle.

Steven Novick · 07-23-2008, 05:48 PM

7/17/08

Full reps but scaled workout to "pack" level

15 pushups, 12 ring dips, 95 lb push press for 20 min.

Did 3 sets + 15 pushups, 7 ring dips

This was my first time doing ring dips, they were much harder than they look. I think I just need to practice these, maybe GTG.

07-23-2008, 05:23 PM	#1
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Steven's Continuing Crossfit Habits I'm new to Crossfit, just started last month getting my garage gym together (most of the way now), doing CF type workouts at home with scaling. I thought it would be helpful to monitor progress with a log, so I'm giving it a try. My first "real" Crossfit workout was Fight Gone Bad at the CF Sugar Land opening on 6/22/08, 249 (18" box jump, 25 lb SDHP, 10 lb wall ball, 24 lb push press, burpees). At the time I was happy not to puke. My "warm up" was an 8 mile run over the Kemah bridge with Team in Training. I'm still getting the hang of the forum, and was timed out on previous attempts to log multiple workouts together, so I will just post them separately.

07-23-2008, 05:29 PM	#2
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 4th of July weekend, did the CF workouts (scaled to Brand X "pack" level), but not timed. At this point I'm still working on getting decent form to avoid injury. I continued doing scaled workouts intermixed with kettlebell workouts at the Kettlebell Club in League City. I could not imagine how good of a workout you could get using a weight with a handle (or how complex the workouts could be).

07-23-2008, 05:32 PM	#3
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/8/08 I was excited to do my first "non-scaled" WOD, Angie. My time was very slow 32:38, with over half of that on the pullups. I had to rest frequently but was determined to do the full rx. It seems from reading on the forum that it is better for strength development to start slowly with rest between sets of reps, rather than to do assisted reps.

07-23-2008, 05:34 PM	#4
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/9/08 My first CFT, did 225 DL, 205 BS, 115 Shoulder press, total 545. I'm still trying to learn proper form and am a little bit afraid to risk injury by taking on a load I can't handle yet. I'm getting used to how to dump the bumpers and bought Starting Strength.

07-23-2008, 05:37 PM	#5
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/10/08 Ran the 10k, it was a nice break from the heavy weights, 47:00. Not terribly fast, but it was 98F, about 1/3 of the course was into the wind, probably 10-15 mph (ran the lake trail behind my house, used http://www.mapmyrun.com to gauge the distance (wfs).

07-23-2008, 05:39 PM	#6
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/11/08 Did 1 hr kettlebell workout at the Kettlebell Club, mix of strength and cardio, some flexibility work.

07-23-2008, 05:42 PM	#7
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/13/08 Did the HSPU/L pullup ladder, 21:04. Had to stop to rest during some of the higher rep sets. I did the HSPUs against a brick wall, scaped up my knees. Have to work on that.

07-23-2008, 05:44 PM	#8
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/14/08 4x 400m, 50 squats 17:40 This workout hurt more than I imagined it would, really sucking wind.

07-23-2008, 05:45 PM	#9
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/16/08 Did the DL 5-5-5-5-5 , 135, 185, 185,205,225. I was happy to do 5x225, as that was my previous 1RM. Still learning form and what I can handle.

07-23-2008, 05:48 PM	#10
Steven Novick Member Profile: Join Date: May 2008 Location: League City TX Posts: 840	Re: Steven's good (new) CF habits 7/17/08 Full reps but scaled workout to "pack" level 15 pushups, 12 ring dips, 95 lb push press for 20 min. Did 3 sets + 15 pushups, 7 ring dips This was my first time doing ring dips, they were much harder than they look. I think I just need to practice these, maybe GTG.

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