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Old 10-12-2008, 09:14 AM   #1
Charlie A Nilsson
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Charlie's CF log

starting a new workout log, have been doing the hybrid program for a while and now switching back to the Wod's.

Have had a week off, both diet and working out.
Tomorrow starts a week with strength benchmarks.
Mon - 7*1 BS
Tue - press
Wed - DL
Thu - rest
Fri - c&j
Sat - snatch & ohs
Sun - rest

Will stay a few days behind the wods.

Some Goals
2*bw squat
Bw press
Fran ~5min
Sub 10% bf

I'm looking at the Seattle skill list and will try to get all up to a minimum 3

Diet
Will start zoning again
And doing IF a few days a week.

Stats
25yo
~143#
10%bf
168cm
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 10-13-2008, 11:56 AM   #2
Charlie A Nilsson
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Re: Charlie's CF log

13/10

CFWU 3*5
+Loads of kettlebell work

Back Squat
7*1

100kg*1
105kg*1
110kg*1
115kg*1
120kg*1
130kg*1(Fail)
130kg*1 (PR)


Alright, felt good.
Should have started at 105 or 110.. but otherwise real good

2XBW backsquat
286#@143#

so next goal is to break the 300#
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Old 10-18-2008, 02:15 PM   #3
Charlie A Nilsson
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Re: Charlie's CF log

an update of my week

14/10

Press 7*1
40kg
45kg
47.5kg
50kg
52.5kg(PR)
55kg(fail)
55kg(fail

15/10
Deadlift 7*1

135kg
140kg
150kg
160kg
167.5kg(Fail)
162.5kg(Fail)
162.5kg(Fail)
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Old 10-20-2008, 01:42 PM   #4
Charlie A Nilsson
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Re: Charlie's CF log

17/10 -08

C&J 7*1
55kg
60kg
65kg
67.5kg
72.5kg
75kg(PR)
80kg(Fail)

18/10 - 08
OHS 7*1
52.5kg
57.5kg
60kg(Fail)
60kg
65kg
67.5kg(Fail)
67.5kg(Fail)

BP 7*1
60kg
65kg
70kg
75kg
80kg
85kg(Fail)
82.5kg(Fail)

Pretty good week, a few PRs
everything done @65kg BW(~143#)


First week back in Crossfit.com WODs
did "Ryan"

MD+KB for warmup

"Ryan"
5R

7 MU
21 Burpees (1foot above reach)

Time: 19:49,3...
darn that felt hard.
a few minutes break laying on the floor afterwards...
Good to be back :P
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28/5.6/~150# DL: 419# BS: 330# Press: 155# "Mary" 16+2 "Angie" 15:29 "Murph" 34:15 "Fran" 3:42
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Old 10-22-2008, 01:43 PM   #5
Charlie A Nilsson
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Re: Charlie's CF log

note: after mondays WOD "Ryan" the time was 19:43.9 not 19:49.3.. not much but just tired after the WOD

21/10

"Erin"
5R
15 40# DB split clean(17.5kg)
21 pullups
Time: 18:32.3
(The last 2 rounds the kipping were totally out of control)

22/10
supposed to to "Mr Joshua" but to much people in the gym... the treadmill, and moving 250# weights to the "cardio" area when it's occupied might not be to popular.

but did a scaled version of "King Kong"
original : 1 DL@455#
2 MU
3 250# Squat Clean
4 HSPU

my scaled: 1 DL@330#
2 MU
3 Squat Clean@143#
4 HSPU
Time: 4:51.0

DL felt quite heavy.... could have upped the Cleans abit... next time.. 154#
And i will definitly beat my time aswell...
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