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Old 08-21-2008, 11:10 AM   #1
Christopher Walker
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Walker's Newbie Log

Started x-fitting in May, it's time to start recording some things.
At the moment, working at CrossFitExtremeFitness in Rockville Md. with Judd Borakove once a week and solo at the globo rest of the week.

MON: Filthy 50....Humbling way too start the log, but so be it.

Filthy Fifty:1, Sweaty Walker: 0...Had to suck up some ego here. Did this solo at the globo, with lots of modifications and got my first DNF. Failed Fifty.

My lower back began getting tight during KB (or db, actually) swings...Should have scaled more, in hindsight and then in back extensions, which i should have broken up more or something, and a little way into burpees it felt pretty tight, so I listened and cut the workout....after a break it felt fine and I did double under attempts for practice, since I quit the workout before that section. No 2 in a row ever, but 3 or four single double unders in the course of 10 minutes of practicee.

Some mods were: Did Gravitron instead of jumping pullups, because it was available and the other bar wasn’t, 10 lb WB, 40 lb push-press, 30 lb db swing (too much, for 50, for me).

So the goal next time is: finish (and scale better)



TUES:

At Judd's Back Squat 3-3-3-3-3

Had never done back squats of any challenging weight. Wanted to set a baseline and was a little conservative because of the back thing from the day before;

Results were something like 135-145-something - something-185- 195. lower back felt challenged at the higher end, but fine. Made progress on form. Maybe could have gone higher, but was okay with how this felt for first time out.

Then practiced kip progression by myself, some band assisted PUs and some swinging from the bar, led by the hips.. Made some awkward spazzy kip tries.
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Old 08-26-2008, 07:50 AM   #2
Christopher Walker
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Re: Walker's Newbie Log

I am a delinquent poster. catch up time

WEDS 8/20
did Judd's "oout of town" WOD

5 Rounds

20 Pushups
50 Squats
Run 400 Meters
~27 min.

strategic lesson: run faster. I'm running btw 7:45 and 8 min per mile.
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Old 08-26-2008, 07:53 AM   #3
Christopher Walker
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Re: Walker's Newbie Log

THURS/FRI rest.
SAT 8/23

WOD

5 Min. Box Jumps
5 Min. Sumo Deadlift High Pulls
3 Min. Box Jumps
3 Min. Sumo Deadlift High Pulls
1 Min. Box Jumps
1 Min. Sumo Deadlift High Pulls

Did 35# DB sidewyas for the SDHP. As wise Val Worthington says: who knew jumping on a frigging box would be so hard?"
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Old 08-26-2008, 07:57 AM   #4
Christopher Walker
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Re: Walker's Newbie Log

SUNDAY:

I love crossfit DC's Elements class sunday mornings w/ Tom Brose and Jen conlin (Just Jen this week).

Worked pullup. ring row, kips. Actually got some kipping going! needs more work.

Elements WOD: Jen's "mini cindy"
AMRAP 15 min
3 Pullups/ringrows
10squats
5 pushups.

14 rnds went to ringrows after 5 rnds
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Old 08-26-2008, 08:02 AM   #5
Christopher Walker
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Re: Walker's Newbie Log

MON 8/26

WO 500m row, rope skips

WOD
7rnds
10 pullup
10 pushpress

60# press. May have scaled down too much. Gravitron with 4-6# plates after deadhang first round.

forgot stopwatch
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Old 08-27-2008, 09:13 PM   #6
Christopher Walker
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Re: Walker's Newbie Log

Tues: Rest
WEDS: at Crosfit extreme fitness:

WOD

Front Squat 10-10-10-10-10 reps.

Ok, I am dumb. First time doing front squats, Judd started me at 65# just to see form etc. Then we went up, but I had in my head we were doing 10 X 10.

Only ended up at 115.
65-85-95-95-115

Form: need to get more flexible to raise elbows higher

Lesson: Don't be dumb. Practiced kip more...still very lame.
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Old 09-07-2008, 08:24 PM   #7
Christopher Walker
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Re: Walker's Newbie Log

8/29
Judd's outof town WOD:Out of town workout

Run a mile

rest 2 min. then

150 Burpees for time
Time 27 min.

8/30
Free WOD class at Potomac xfit (nice box!) I scaled to 20 reps for most rounds, jump-tucks for DUs, and a fair number of jumping PUs.

25 Walking lunge steps
20 Pull-ups
20 Box jumps, 20 inch box
20 Double-undersJump tucks
20 Ring dips
20 Knees to elbows
20 Kettlebell swings, 1.5 pood
25 Sit-ups
20 Hang squat cleans, 30 pound dumbells
25 Back extensions

8/31 REST
9/1 REST

9/2
For time:FORGOT TO TIME...dumb@ss..Did these in my yard subbing jumptucks for Kneeees to elbows.
50 Jump Tucks
50 Sit-ups
40 Jump Tucks
40 Sit-ups
30 Jump Tucks
30 Sit-ups
20 Jump Tucks
20 Sit-ups
10 Jump Tucks
10 Sit-ups

9/3
WOD at Judd's
75 Body weight Dead lifts for time (SCALED TO 135 (bw is 174) 12 mins.

9/4 (ow deadlifts) rest
9/5 ?
9/6
50 situps
50 Pushups
50 situps
50 WL
50 situps
50 Burpees
50 situps
50 Squats
50 situps
27 minutes

9/7 Crossfit DC elements class Go Jen Conlin!
5x:
10 thruster (two 20#dbs)
10 weighted lunges
600 m run
23 minutes.
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