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Old 02-28-2009, 10:09 PM   #41
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

2-25-09 to 0-28-09

I finally got the swelling out of my knee yesterday. Since today was a rest day I gave my knee one more day to heal and will hit Helen tomorrow.

I can't wait to get back into it. I hope I can hold up.
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Old 03-01-2009, 09:20 AM   #42
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.01.09



"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups



Warm Up:

CrossFit Warmup


Work Out

Subbed 40 LBS Dumbell
Subbed Jumping Pullups

Time: .... I don't know my stuipd stop watch didn't work. I did the following though

400 meters run - on tredmill at 1% incline. Speed set to 8.0 all 3 rounds
Kettlebell swings - with 40 LBS dumbell, unbroken all 3 rounds
Jumping pullups - bit of a struggle

I think I would have had a pretty good time but I don't know.


Notes:

Glad to be back on the horse. Knee held up on the run but didn't like the jumping pullups. Will continue to monitor.
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Old 03-02-2009, 07:53 PM   #43
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.02.09

Deadlift 1-1-1-1-1-1-1 reps


Warm Up:

CrossFit Warmup
DL - 135 x 10
DL - 185 x 5
DL - 225 X 3


Work Out

270
290
310
330 (pr)
350 (f) and failed badly!
275 x 3
275 x 3

Notes:

Was a little rushed because I had to share the squat rack but felt great. I only increased my PR by 10 LBS but I moved a LOT more weight over the course of the entire workout. Knee still feels fun... it burns when I bumb it. I can run, jump, cut wihtout a problem but it burned, almost feel like I had scraped it and it was bleeding when the bar ran across it. Needless to say there are no cuts... and not blood.... not sure what the deal is.
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Old 03-03-2009, 08:13 AM   #44
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.02.09

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats


Warm Up:

Ran .25 miles
Dynamic Stretching (was very tight after DLs)


Work Out:

Pack:
“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

Subbed Jumping Pullups

Time:
3:30
3:33
3:48
4:30
5:40

* All times are +/- 5 seconds due to time keeping issues


Notes:

First three rounds were great... then I died. Pullups are still weak but I was able to do all the push ups unbroken (except round 5). I also need to work on squats. I had to take a lot of breaks on squats and it really hurt my times. Given the fact that I did DL's last night and I did this first thing in the morning I am pretty happy. Last time I barley completed 3 rounds so this is a big step forward.
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Old 03-08-2009, 07:49 AM   #45
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03-05-09 - 0308-09

Lost all momentum this week. Work was insane, a few 13+ hour days and had to take an unexpected trip to Atlanta.

I need to find a way to up the consistancy!!!!!!!!!!!!

Additionally my eating habbits went to .

Look forward to getting back in the groove .
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Old 03-09-2009, 07:33 AM   #46
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.09.09

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge


Warm Up:

Crossfit Warmup


Work Out:

The Porch:
Complete as many rounds as you can in twenty minutes of:
3 Handstand Push-ups
6 L Pull-ups
9 Steps, Walking Lunge

Subbed Modified HSPU
Subbed: Regular Pullups For L Pullups

Rounds Completed: 18 + HSPU + Pullups



Notes:

All in all this was a pretty good workout. Glad to be back in the gym. The modified HSPU were a little too easy but the normal ones were a little too hard... not sure how to find the ballance there. Maybe more sets. Tried to do some L sit work after the workout.... I could barely push myself off the ground... forget a tuck or an L.... going to try and work on this.
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Old 03-10-2009, 07:02 PM   #47
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.10.09

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm Up:

Crossfit Warm Up

Squats, Press and DL to work up to max




CFT Results

BS: 275 (same as last CFT)
SP: 115 (-20 from last CFT)..... )
DL: 340 (PR, +25 from last CFT)

Total 730 (+5)


Notes:

First and foremost let me say I feel like a pansy... I mean WTF.... 115 shoulder press. I am 6'6 241!!!!!!!!!!!!! I don't know what happend but I just didn't have it in me.... it sucks. I feel very very weak after seeing the totals posted by other people my size... That said... I am seeing progress in my DL which is where I have done most of the work. I just need to put more effort into BS and SP. I want to get to that 800 mark.

Oh yeah one more thing.. I think this BS was more of a true 275 with *** to ankles so there is a little improvement there as well. I could have gone higher but I got scared without a spotter.
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Last edited by Shawn Michels; 03-10-2009 at 07:04 PM..
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Old 03-10-2009, 07:35 PM   #48
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

Quote:
Originally Posted by Shawn Michels View Post
03.10.09

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm Up:

CrossFit Warm Up

Squats, Press and DL to work up to max




CFT Results

BS: 275 (same as last CFT)
SP: 115 (-20 from last CFT)..... )
DL: 340 (PR, +25 from last CFT)

Total 730 (+5)


Notes:

First and foremost let me say I feel like a pansy... I mean WTF.... 115 shoulder press. I am 6'6 241!!!!!!!!!!!!! I don't know what happend but I just didn't have it in me.... it sucks. I feel very very weak after seeing the totals posted by other people my size... That said... I am seeing progress in my DL which is where I have done most of the work. I just need to put more effort into BS and SP. I want to get to that 800 mark.

Oh yeah one more thing.. I think this BS was more of a true 275 with *** to ankles so there is a little improvement there as well. I could have gone higher but I got scared without a spotter.
one more piece.... all things considered this isn't that bad considering I could barely walk after the lunges yesterday. I was surprised I got through this so... still mad at the numbers but.... could have been worse.
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Old 03-12-2009, 08:55 AM   #49
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.11.09 & 03.12.09

Rest days.

Technically 03.11.09 was not a scheduled rest day but I could barely walk... had the shakes all day and felt extremely lathargic. I am not sure if I am sick or if I just over did it but I needed to recover.
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Old 03-13-2009, 07:07 AM   #50
Shawn Michels
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Re: 3 - 2 -1..... GET SOME!!... Workout Log

03.13.09

Back Squat 3-3-3-3-3 reps


Warm Up:

CrossFit Warm Up
Squats
Bar X 10
135 x 5
135 x 5


Results

185
225
225
240
240
135 x 10 (wanted to check my depth)


Notes:

Pretty good work out. Wish I was doing more weight but I will work to it. I may have been shallow on 1 or 2 of the reps at 240 which is why I did the extra rounds at the end. Seems like I am getting to the right spot though.
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