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Old 04-05-2010, 06:14 AM   #1
Russell Warden
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Location: Loranger  LA
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Russell's Log

Hey

I've been doing the WODs for about a week now, modifying them to what I can do in my dorm room. Meaning I convert things with weights and kettle bells to dumb bells, etc.

Yesterday was the first WOD I could do as prescribed. I decided I wanted to keep a log, to track my progress.

My starting stats: 5'11 200LBs and L Shirt Size/34 waist.

Starting Fitness Stats: I can do about 9 neutral grip pull ups with 25 lbs, about 20 clap push ups, and 15 pull ups without weight. I just made my rings to attach to my pull up bar in the door and am training for the muscle up.

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

10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-ups
1 Dumbbell Clean & Jerks
10 Weighted pull-ups

I used 2x25lbs for the dumb bells and 24 lbs for the weighted pull ups. At 5 Weighted Pull-Ups, I had to start jumping up into it and doing negatives. I did neutral grip pull ups. It took me 30 minutes, including the interruptions of my roommate and girlfriend lol. I ended with a sigh of relief and took a contrast shower.

Last edited by Russell Warden; 04-05-2010 at 06:16 AM..
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Old 04-06-2010, 05:48 PM   #2
Russell Warden
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Re: Russell's Log

Quote:
Originally Posted by Crossfit WOD
Overhead Squat 5-5-5-5-5 reps
Modification:
http://library.crossfit.com/free/pdf...bell_Squat.pdf (sfw)

50 Squats @ Level 2 Dumb Bell Squats w/ 30% Body Weight (30LB Each)
60 Second Wall Squat
40 Squats @ Level 2 Dumb Bell Squats w/ 30% Body Weight (30LB Each)
50 Second Wall Squat
15 Neutral Grip Pull Ups (Rest time)
15 Dips (Rest Time)
20 Squats @ Level 2 Dumb Bell Squats w/ 30% Body Weight (30LB Each)
50 Second Wall Squat
6 Corn Cob Neutral Grip Pull Ups (Something to spice up my pull ups)

***I tried Level 3, but I couldn't hold them safely overhead
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Old 05-03-2010, 03:45 PM   #3
Russell Warden
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Re: Russell's Log

I'm home after finals. I just set up a little work out area in my dad's garage. It has a rope for climbing, rings, and dumb bells.

Morning Workout:

Round 1:
Standard Push Ups 15@20lbs
Wide Front Pullups 4@20lbs
Military Push Ups 10@20lbs
Reverse Grip Chin Ups 4@20lbs
Wide Fly Push ups 10@20
Closed Grip Overhead Pull Ups 7negative@20lbs
Decline Push Ups 6@20lbs
Heavy Pants 9@41lbs
Diamond Pusups 13
Lawnmowers 9@41lbs
Divebomber Push ups 7

Round 2:
Standard Push Ups 7
Wide Front Pullups 4
Military Push Ups 6
Reverse Grip Chin Ups 4
Wide Fly Push ups 8
Closed Grip Overhead Pull Ups 3
Decline Push Ups 6
Heavy Pants 9@41lbs
Diamond Pusups 0
Lawnmowers 9@41lbs
Divebomber Push ups 0


Evening Workout:
Swimming Laps
6 Regular
6 Breast Strokes
20 Shorties (across the pool instead of down the pool)
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