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Old 11-30-2011, 02:39 PM   #1
Eric Coulson
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Functionally Fit Father's log

Long time lurker. Time to get out of the weeds and start posting regularly here on the boards.

I've been CrossFitting irregularly for over 3 years now. I've never joined a box b/c it's cost prohibitive for me. I've begun to save a portion of my "allowance" in order to outfit my own "garage" box. I'm somewhat lucky in that my backyard is basically my daughters' elementary school's softball fields with the school's playground about 200 yards away. There's ample space for using the equipment there for pull-ups, sit-ups, "box" jumps (it's actually just a platform on the playground equipment that is 25" off the ground) and a myriad of other exercises. My first purchase will be a set of rings. After that, an olympic bar with 2 25# bumper plates.

I'm what I think many consider to be a "Globo-gym" CrossFitter. I have the luxury of an ample gym facility in the building where I work. The only thing wrong with the place is there's no rope for climbing, the plates aren't rubber bumper plates, and the dumbbells aren't rubber coated. The heaviest KB is 44 lbs (however many poods that is...), and I don't have easy access to a running distance as the gym is located on the bottom floor of the building somewhat removed from any entrance/exit to the outside (and I'd have to flash my badge and go through a security check-point upon entering which would put a serious cramp in my WOD times!). I also have a Bally membership though I feel dirty every time I go there.

Anyway, there's more to share and perhaps I will as this personal log grows and grows. In the meantime, the main purpose of me starting this log is to hold myself more accountable to perform WODs on a more consistent basis.

Of course, like most everyone else posting here, I hope and appreciate comments/rants/thoughts/curses, etc. Happy to get a discussion going with anyone and everyone on anything.

So, without further ado, yesterdays workout was:

CrossFit Total - 805 = Squat (275), Press (145), Deadlift (385)

I had set a New Years resolution to DL 400# by the end of the year. I went for it yesterday after pulling the 385 and missed twice. Oh well, 385 was a new PR and I've still got 4 weeks.
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Last edited by Eric Coulson; 11-30-2011 at 02:41 PM..
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Old 12-01-2011, 03:49 PM   #2
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Re: Functionally Fit Father's log

12/1
Warmup:
Jog around the block to the elementary school (which, according to Mapmyrun.com is about 650m

Workout:
Death by Pull-ups (on the monkey bars at the elementary school)
Completed 10 full rounds and 9 pull-ups on the 11th round.

64 pull-ups in total. 'Bout what I expected. Want to be stronger on consecutive pull-ups. Must do more pull-ups.
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Last edited by Eric Coulson; 12-01-2011 at 03:52 PM..
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Old 12-02-2011, 07:27 AM   #3
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Re: Functionally Fit Father's log

12/2
Warmup: 5 minutes of singles and double under practice.

Workout:
Front squats: 5-5-5-5-5

185-185-185-185(broken 3,2)-185(broken 3,2)
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Old 12-05-2011, 12:59 PM   #4
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Re: Functionally Fit Father's log

12/5

Workout:
Run 5K - 33:08

My damn timer stopped at 7:45. So instead, I estimated my time by cycling back through the songs that played on my iPod during the run and adding all of the tracks' times. I came up with 33:08. If that's the case, this is a disappointing time. Although it's been over a year, I've run 28-29 minute 5Ks in the past. Oh well, I won't dwell. Just realize that I need to incorporate more running into my WODs. Not that this is any sort of grand epiphany that I'm just coming to. I know this already. Will make it a point to make it happen. Even if it means sucking it up and using a dreaded treadmill at the globo-gym.
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Old 12-06-2011, 02:41 PM   #5
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Re: Functionally Fit Father's log

12/6

Warmup:
2 rounds of shoulder dislocates/passthroughs, 10 push-ups, 10 GHD sit-ups

Workout:
5 rds for reps (30 secs on, 30 secs off for each exercise) of:
Box jumps, DB swings (55), ring dips

Rd 1 - 12, 14, 16
Rd 2 - 13, 15, 12
Rd 3 - 12, 13, 9
Rd 4 - 11, 14, 10
Rd 5 - 12, 15, 7

Total reps all 5 rds - 185
Total box jumps - 60
Total DB swings - 71
Total ring dips - 54
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Old 12-09-2011, 06:21 PM   #6
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Re: Functionally Fit Father's log

12/9

Warmup:
practice double-unders for 5 mins

Workout:
Deadlift 3-3-3-3-3

340# for all 5 sets. With anything above about 325 or so, I find I need to use straps after about 8-12 reps, depending of course on the weight. Today...during the 3rd set my grip started failing so I used straps for the last 2 sets.
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Old 12-28-2011, 06:43 AM   #7
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Re: Functionally Fit Father's log

12/20

For time: 21,15,9 reps of pull-ups, ring dips, box jumps

13:01

12/27

Warmup: 2 rds of 10 OHS (65), 10 push-ups, 10 pull-ups, 10 GHD sit-ups

For time: Row 1000m, 25 deadlifts (225), 25 burpees

10:31
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Old 12-29-2011, 09:21 AM   #8
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Re: Functionally Fit Father's log

12/28

Warmup / Skill practice:

10 intervals of 2 mins of jump rope followed by 1 min of rest

The last 3 intervals, I practiced double unders. I'm working on them by doing 3 singles followed by a double. I can string about 3-5 of these sequences together before I miss. Small steps....

short workout was:
For time: 10,9,8,7,6....1 reps of pull-ups and push-ups.

6:05
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Old 01-09-2012, 08:36 AM   #9
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Re: Functionally Fit Father's log

Gonna try to stick to Mainsite programming for a bit.

1/4 - Fran

7:19 (used 65# thrusters)

1/6 - Overhead Squat 3-3-3-3-3

95-115-120-120-125(f)

then an extra set of 10 @ 95#

1/9 - 10 rds for time of: 10 DL (135#), 10 push-ups

16:26 (push-ups on knees beginning with rd 8)
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Old 01-17-2012, 03:06 PM   #10
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Re: Functionally Fit Father's log

1/10

Death by pull-ups

9 rounds + 9 (mostly jumping) pull-ups

1/12

"Nate" - AMRAP 20 mins of 2 muscle-ups (subbed 6 pull-ups and 6 dips), 4 handstand push-ups, 8 KB swings (subbed 70# DBs)

completed 6 rounds (negative handstand push-ups after 3rd rd) + 6 dips

1/13

Filthy 50

26:51. I'm ashamed to admit that I did not finish the full 50 reps of wall balls and burpees. I completed 30 wall balls and only 10 burpees before moving on to 150 single jump ropes. I was totally gassed at the wall balls.

1/14

Back squat 3-3-3-3-3

225-225-225(f)-205-205

1/17

Tabata This!

Score = 32
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