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Old 06-09-2012, 06:09 AM   #1
Joe Allinson
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Joes WOD Log

Right im new on this forum but i have been doing crossfit for about 2 months. Althought I have been training for the past few years. I try to follow the main site WODs as much as i can but there is some thing i can do as i dont have the equpitment or the ability (yet).

So i thought i would make a log of the things i do i will start from yesterday which was one of my own as i couldnt get to my gym.

warm up
i jumprope 50-40-30-20-10
ii push ups 5 - 8 - 11 - 14 - 17


Wod
21-15-9
burpees
shoulder press @30kg (66lb)
squats @30kg (66lb)

with a 10kg weighted vest on (22lb)
time was 8:23

If anyone has any other good workouts to try let me know as i do like to try anything
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Old 06-09-2012, 08:36 AM   #2
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Re: Joes WOD Log

9th june

again light weights as cant get to the gym and I only have 30kg barbell

5 pull ups (strict)
6 snatches
7 squat clean
8 bech press

9 rounds for time Aim is anything under 30 mins
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Old 06-10-2012, 01:04 AM   #3
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Re: Joes WOD Log

Well completed yesterdays workout in 24:32 beat what i was hopeing for, but as it is the first time i have done that i thought it would take longer.

I think i could have pushed a bit more towards the eand few rounds.

So todays Wod will be

Cindy

5 pull ups
10 push ups
15 squats

I have done this one once befor and got 12 rounds 5 pull ups and 6 push ups. I will be aiming for 14 - 16 rounds
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Old 06-11-2012, 12:55 AM   #4
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Re: Joes WOD Log

Cindy = 16 rounds + 4 pull ups (PR)

good god that was hard by the 5th round i had to start braking up the pull ups, by the 10th round i started to get into a bit of rythem with my kip so got the rest pretty much unbroken.

really pleased with my pull ups they are coming on so much as a few months ago i could only do 2 back to back.

also i have seen a lot of people put their stats up so i thought i would do mine

age: 22
hight: 173cm
weight: 83kg

lifts (havent done these in a while so i will see what they are today but hears what ther were last time)

Squat 120kg
deadlift 140kg
shoulder press 60kg
bench press 90kg

tbh i dont think they are very good numbers for my weight but that why i am trying to improve
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Old 06-11-2012, 11:46 PM   #5
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Re: Joes WOD Log

11th june

rest day

felt a bit stiff from cindy so i feel i have earned this rest day
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Old 06-12-2012, 01:18 PM   #6
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Re: Joes WOD Log

12th june

21-15-9

Overhead squats 43kg
Burpees

5:29

Overhead press

3@ 40kg
3@ 50kg
3@ 55kg
2@ 60kg
Fail @ 65
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Old 06-13-2012, 10:28 AM   #7
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Re: Joes WOD Log

13th june

6 rounds for time

6 deadlift
6 bent row
6 hang power cleans
6 thrusters
6 push ups
Do not let go of the bar ( pushups on the bar)

I didnt let go of the bar but swaped trusters to behind head as my wrists were killing me

Time 12:41
Im not happy with that time but i tought a kettlebell class 2 hours erlier.

4 rounds
Russian twist x 10 per side
Sit ups x 10
As fast as poss
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Old 06-18-2012, 01:22 AM   #8
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Re: Joes WOD Log

14th june

feeling a bit tender so did a run today 3 miles not sure how long as i forgot to press start on my timer

15, 16 17th june

Days off

I have slacked off a bit over the past two days but i am going to pick it back up again just need to keep myself motivated
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Old 06-19-2012, 08:01 AM   #9
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Re: Joes WOD Log

18th june

3 rounds for time

30 squats
5 strict pull up
25 KB swings @24kg
30 push ups
20 thrusters @ 25kg

18.06

deadlift

4 sets of 3 @ 90kg

1 rep 110
1 rep 120
1 rep 130

19th june

tabata
rope machine (a lot harder than i thought it would be)

20 x hang clean and press 20kg
20 x push ups
20 x curl and press 20kg

21-15-9

pull ups
dips

not for time
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Old 06-20-2012, 08:02 AM   #10
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Re: Joes WOD Log

20th june

5 rounds for time

10 x overhead squat @ 45kg
10 x push press @ 45kg

= 10:46

Hang squat cleans

3 x 50kg
3 x 55kg
3 x 60kg
2 x 70kg (kinda new PR as i have only ever managed 1 @ 70kig befor)

2 rounds

10 x seated knee tucks
20 x russian twists
10 x reverse crunch
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