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Old 01-10-2009, 03:41 PM   #1
Michael McLellan
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Crossfit Progression of a Lightweight Rower

I've never been one to log my workouts, but I figure I should start so I can actually see my improvement from week to week.

I am a lightweight rower for Auburn University trying to gain some strength pre-season and if my coach allows I will continue Crossfit throughout the season and beyond. I started Crossfit over Christmas break at the affiliate in Huntsville, AL on December 23, 2008 which is where I'll begin my log.

My 2k erg time from the beginning of spring season last year was ~7:45-7:50 if I remember correctly. Hopefully I'll smash that at Atlanta Erg Sprints on Feb. 14.

19/M/150

12/23/08
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats
AMRAP in 20 minutes

11 rounds, pull-ups really held me back here.

Not sure if I did anything between the 23rd and 30th, nothing recorded and Christmas happened.

12/30/08
200 Pull-Ups
150 KB swings @ 53#
100 Wall-ball @ 25#
75# KB clean @ 2x 17# KB (partner did 2x 53#)
Partner 1 works for 20 seconds, Partner 2 rests. Switch and repeat until total number of reps accumulated between P1 and P2 equals the number prescribed. Score is the total time taken to complete all reps.

My partner and I completed this is 33:38, though I would say I was heavily carried. I was weak in pretty much all of these exercises. My KB swings were way below acceptable ROM.

12/31/08
For Time:
100x Box Jumps @ 24″ Box

5:20

1/2/09
"Fight Gone Bad"
Three rounds of:
Wall-ball @ 20# (Reps)
SDHP @ 75# (Reps)
Box Jump @ 20″ (Reps)
Push-press @ 75# (Reps)
Row (Calories)

206 points

1/3/09 or 1/4/09, not sure
Attempted "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

First mile: ~7:05 on treadmill

50 pull-ups completed
100 push-ups completed
150 squats completed


I stopped halfway because I had 0 energy and was failing multiple times in each set of 5 pull ups and each set of 10 push ups.

Second Mile: ~9:30 on treadmill

1/5/09
5x3 Deadlift

225x3, 225x3, 225x3, 225x3, 235x3

1/6/09
1x7 Hang Power-clean

These varied in weight from 95-115 but none were great and I still have some form issues to correct.

1/7/09
Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Instead of HSPU I modified with my legs raised onto a 4-wheeler that happened to be near the pull-up bar. The rope climbs I subbed with 30 towel pull-ups but after my grip failed each round regular pull-ups.

Total time was somewhere around 50:00, the pull-ups took forever. This is when I realized I probably need to start scaling some of the workouts since I'm new to all this.
400's were 1:30-1:40 each time


1/9/09
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

I attempted with 45 lb. and I couldn't even complete one pull-up.

Round 1: 35 lb. dumbbell, 3 sets
Round 2: 25 lb. dumbbell, 6 sets
Round 3: 15 lb. dumbbell, 5 sets
Round 4: 10 lb. dumbbell, 6 sets
Round 5: 10 lb. dumbbell, 6 sets
Total of 26 sets, I forgot to measure my time.


I stopped after round 5. The weighted pull-ups are ridiculously harder then they would seem even when I only used 10 pounds and I was taking a really long time to do all these. I'll get good at pull-ups one day!

1/10/09
Front Squat 5-5-5-5-5 reps

95x5, 115x5, 135x5, 135x5, 135x5

My first two sets were trying to find what weight worked well and making sure my form seemed right.

Last edited by Michael McLellan : 01-10-2009 at 03:53 PM.
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Old 01-10-2009, 05:00 PM   #2
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/10/09 CFE
Sprint/Recover: 3 rounds of (20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest...

I found Crossfit Endurance the other day and figured I'd start working in some erg work following the workouts there. I did 2 rounds instead of 3, don't want to throw myself at CF/CFE too hard and end up overtrained. Not yet anyway.

Fast pace was 1:43-1:45 @ 32-34 spm
Recovery pace was 2:15-2:25 @ 22-23 spm
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Old 01-11-2009, 05:40 PM   #3
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/11/09 CFE
I forwent both the 5k time trial on main site and 2k erg time trial on CFE as I don't feel ready for that yet.

Instead I did the CFE workout from a few days ago:
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts!

At the end of the 8 minutes I was about 10 meters short of 2000.
Fast: 1:40-1:45 @ 34-35 spm
Recovery: 2:10-2:20 @ 24-26 spm
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Old 01-12-2009, 10:44 PM   #4
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/12/09
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

I used a rather strange apparatus for the virtual shoveling. The only bar I had available at home (no way did I want to go do the virtual shoveling in a crowded gym) was an 11-pound wal-mart bar and the only "plates" are the detachable ones on the select-a-weight bowflex dumbbells I have. I rigged it up as close as I could to mimic a 45-pound bar with 25-pound plate on the end. I stuck 15 pounds on one end and 40 on the other, hoping that the 15 counterbalance would make it somewhat like a heavier bar instead of just lopsided weight.

I feel like I'm getting a more powerful kip, and I'm now able to string kipping pull-ups together better than I could. If it wasn't for the failing grip from the shoveling I think I could definitely do more per set than usual.

Once again I forgot to time myself.

66# virtual shoveling, closest guess for time is 35:00.

Last edited by Michael McLellan : 01-12-2009 at 10:51 PM.
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Old 01-13-2009, 09:26 PM   #5
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/13/09
For time:
95# Hang Power clean 15 reps
30 Dips
95# Hang Power clean 12 reps
24 Dips
95# Hang Power clean 9 reps
18 Dips
95# Hang Power clean 6 reps
12 Dips
95# Hang Power clean 3 reps
6 Dips

Scaled down the weight on the cleans to something more manageable. I chose to do hang power cleans instead of full because I haven't practiced the bottom part of the movement much. Did parallel bar dips, no rings available and with how hard regular dips are for me I'm not even sure I could get full reps of ring dips.

Forgot to record my time, I gotta stop doing that.
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Old 01-14-2009, 08:10 PM   #6
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/14/09
Back squat 3-3-3-3-3 reps

I did back squats since I can't even do overhead squats with broomstick/empty bar/anything.

5x3 @ 175#

I feel kinda weak knowing that's all I can squat, but form and depth felt good.

1/14/09 CFE
Goal is to use maximum effort for 2 min interval.
120:60 x 3
or 2 min on 1 minute off x 3

Prescribed workout was 6 instead of 3, but my pace was going downhill pretty quick. My erg endurance isn't very strong yet, but I'll get there. At 8 minutes I was at 2k so I know I can easily PR on a max-effort 2k

Distance: 2190 meters
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Old 01-16-2009, 12:35 PM   #7
Claude M Crowe
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Re: Crossfit Progression of a Lightweight Rower

Doing good man! keep it up. I have to substitute and scale my workouts, too. Do what's comfortable but still try to push yourself!
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Old 01-16-2009, 03:13 PM   #8
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/16/09
10 GHD Sit-ups
10 Hip & Back Extensions
65 pound Thrusters, 20 reps
30 Pull-ups

20 GHD Sit-ups
20 Hip & Back Extensions
65 pound Thrusters, 15 reps
20 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
65 pound Thrusters, 10 reps
15 Pull-ups

This is the 'Pack' version of the scaled WOD.

I FINALLY REMEMBERED TO RECORD MY TIME: 15:14

There was no GHD so I did situps on a decline ab bench thing making sure never to touch my back, and hip extensions on a more upright thing (don't know what it's called but it's like at a 45-degree angle rather than horizontal). I didn't do the hip-back on it because it didn't seem possible at that angle.

I had to wait almost a whole minute for the hip extension one round because someone was standing with one foot on one of them not doing anything. Now that I had that timer running, I really hated just standing there when they weren't actually using it.

Last edited by Michael McLellan : 01-16-2009 at 03:34 PM.
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Old 01-17-2009, 05:05 PM   #9
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/17/09
I was going to row a 2k on the erg today to see where I'm at, but the closet where the ergs are stored was locked. Apparently they can't allow me to use the equipment in the club sports room unless there is someone to watch me (no one works that room on weekends). It made me pretty mad but there's really nothing I can do except do it another time.

I couldn't really think of anything else to do so I just did 50 burpees for time.

4:17

Haven't done any burpees in a while; I felt like I should have been faster at that.

Attempted to do HSPU against the wall which I still can't do. Did some shoulder dislocates and L-sits.
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Old 01-18-2009, 05:38 PM   #10
Michael McLellan
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Re: Crossfit Progression of a Lightweight Rower

1/18/09
Hang power clean 1-1-1-1-1-1-1 reps

135, 145(X), 135, 135, 135, 135, 140

1/18/09 CFE
10:5x20
10 seconds on, 5 seconds off for 20 rounds. These are all out efforts!

Since I didn't have access to an erg I ran instead.

1250 meters covered
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