CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 01-10-2011, 07:05 PM   #1
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Sam's WOD log

Mini Bio: 20 years old, 5'2", 150lbs. Unknown body fat percentage, but I'll be finding that soon. As for what turned me on to Crossfit.....last year mid-Spring I started working at the barn 4 days a week to pay off board....literally sweated off 3 inches in my waist and 10 lbs over three months, kept it off with a job where I was on my feet for 8 hours, but then quit the job and moved barns to where I couldn't work off board at the time. Started doing a little research, found out the front man from basically my favorite band literally turned his life around in partial thanks to CF, looked into it a little more and just really liked the vibe. Looking to lose more weight and add muscle, my ultimate goal is to be a better rider, so thats strengthening my core most of all, but also working on my legs and even my flexibility in my ankles. Also want to improve arm strength to have steadier hands. Flexibility also needs to be improved, if not with CF then I'll also consider getting back in to yoga.

Today was my first WOD, I can't remember what I lifted. However, the trainer did comment that I had nice form and he only had to correct me once. My aerobic portion was as follows:

for time:

500m row
15-12-10 ring rows/air squats/sit ups
500m row

finished 14:25, was like the 3rd to last in my class, so not too bad but not great either. REALLY struggled with the sit ups, the ring rows were no problem and the squats were a little tough on the last three or four.
  Reply With Quote
Old 01-11-2011, 06:49 PM   #2
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Re: Sam's WOD log

Went back for more, decided I wasn't feeling too horrible, which came back to bit me in the ***....

Lift portion:

3x5 reps at 35 pounds, weight wasn't too bad, but the squatting killed me.

WOD was a Metcon, as many reps in 1 minute with 45 seconds rest in between. 3 rounds in the order I did them: KB lifts (scaled from dead lifts, weights below), step ups on a 5" box (scaled from box jumps), ring rows.

1st round:

-4 KB lifts @24kg, 10 @16kg
-13 step ups, using left leg only
-21 ring rows

2nd round:

-10 @12kg
-18 step ups, using right leg only
-21 ring rows

3rd round:

-8 @12kg
-15 step ups, left leg
-22 ring rows

for a total of.....33,46,and 64. Obviously my legs are the weakest part of me, specifically my hamstrings and my abductors. I definitely won't be able to do anything related to my legs tomorrow, so I might go in and get my measurements taken and then do some lifts but not the WOD.
  Reply With Quote
Old 01-12-2011, 10:32 PM   #3
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Re: Sam's WOD log

Today sucked. It was skill set day at the box, and the focus was pull ups. The WOD was a 250m row and 1 round with the prowler, as many rounds in 10 minutes. I made 1000m and 3 rounds of the prowler in 11:04. I definitely felt not 100% there, my legs were just crap. Were I fully recovered I could have at least done 5 rounds with the prowler, maybe 6 if I pushed. I also didn't get anything done with the pullups--we couldn't find a band that seemed to work for me as far as resistance goes, so it was back to ring rows--which I only got like 6 of in before it was times up.
  Reply With Quote
Old 01-14-2011, 07:46 AM   #4
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Re: Sam's WOD log

Rest day yesterday (01/13)
  Reply With Quote
Old 01-18-2011, 06:54 PM   #5
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Re: Sam's WOD log

WOD from 12/14--

-Row 1km, plus 5 rounds of six reps of:

-OHL @10 lbs w/ 15 lb bar
-ring rows

for time. Finished in 12:09. Very proud of my time, was the first to finish (in my class of 2 lol)
__________________
WOD LOG!
  Reply With Quote
Old 01-18-2011, 06:54 PM   #6
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Re: Sam's WOD log

Rest day yesterday (01/17)
__________________
WOD LOG!
  Reply With Quote
Old 01-18-2011, 06:57 PM   #7
Samantha Inman
Member Samantha Inman is offline
 
Profile:
Join Date: Jan 2011
Location: Tampa  FL
Posts: 69
Re: Sam's WOD log

Today's WOD--

Warm up/ "qualifier" 500m row, untimed, but I timed myself and it was 3:48.

then 3rds of:

-2 min box jump (scaled to steps), 1 min rest
-2 min sit ups, 2 min rest

20 & 29 first round, 45 & 30 second round, 38 & 30 final round. The sit ups were killer, but I'm happy I at least finished above my initial rep count.

ETA: was playing with my dogs tonight, they're herding type dogs so they like to run, chase, be chased etc and I could definitely tell a difference in that respect--not only was my running style different, but I also was not out of breath in five minutes!
__________________
WOD LOG!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
WOD Log Book Sheldon Danley Equipment 21 08-07-2013 04:38 PM
thegetinshapedude's wod log Ted Apollo Workout Logs 295 08-10-2011 12:24 AM
Sam's Log Sam Miller Workout Logs 6 09-20-2010 05:53 AM
Sam's Club or Costco? Andy Mullins Nutrition 12 06-24-2010 05:42 AM
Floyd's WOD log Floyd Salazar Workout Logs 474 01-09-2009 09:12 PM


All times are GMT -7. The time now is 09:05 PM.


CrossFit is a registered trademark of CrossFit Inc.