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Old 08-29-2008, 09:32 PM   #1
David Brotchie
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David's log of learning

I attempted my first Crossfit workout today.

Warmup

5 min light jog
Dynamic stretches
3 sets of...
5 dips
10 sit ups
3 pull ups
10 overhead squats with broomstick
10 seconds Samson Stretch

"Murph" scaled to "Half Murph"

800m run
50 pullups
100 pushups
150 squats
800m run

I never thought it would be this hard. I couldn't finish it. I had to lie down for 5 minutes after. I am really unfit! But if eventually I want do be able to do the workouts without scaling I can't quit now! I thought I could do the workouts at the "Pack" scaling level from the Brand X website, but I think I'll start with "Puppy" scaling and work up from there.

Tomorrow is front squats... oh god
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Old 08-30-2008, 07:20 PM   #2
David Brotchie
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Re: David's log of learning

Sunday 31 August 2008

Front Squats 10-10-10-10-10 reps

Post loads to comments.


40kg
45kg
50kg
55kg
60kg

Rest ranging from 2 minutes after first set up to 5 minutes before last set.

First sets were easy, last set was a bit of a struggle. I was starting to lose the bar forward, which I believe indicates the weight was getting heavy. But I held it. This workout was a lot more familiar than Murph, because I've front squatted before. Next time I do this I think I can definitely start higher than 40kg for the first set.
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Old 08-31-2008, 11:28 PM   #3
David Brotchie
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Re: David's log of learning

Monday 1 September 2008

For time:
30 handstand pushups
40 pullups
50 kettlebell swings 24kg kettlebell
60 sit ups
70 burpees

Post time to comments.


Scaled this using the "Pack" scaling from the Crossfit Brand X forums to:

20 handstand pushup progressions (head touching my street directory, local phone book and state phone book stacked on each other)
25 pullups
30 ezy-grip plate swings 20kg plate
35 situps
40 burpees

17:35

Rest day tomorrow, yay!
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Old 09-04-2008, 01:24 AM   #4
David Brotchie
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Re: David's log of learning

Tuesday 2 September 2008

Rest Day
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Old 09-04-2008, 01:25 AM   #5
David Brotchie
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Re: David's log of learning

Wednesday 3 September 2008

Rest Day


I was supposed to do "Nasty Girls" today, but I was very tired and fell asleep for most of the day. I'll do it tomorrow.
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Old 09-04-2008, 01:26 AM   #6
David Brotchie
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Re: David's log of learning

Thursday 4 September 2008

"Nasty Girls"

3 rounds for time of:

50 squats
35 pullups
35 dips
10 43kg hang power cleans


40:02.

I subbed muscle-ups with pullups and dips.

I had to give up in the 3rd round after I could no longer hang onto the pullup bar, even for jumping pullups. I had to switch from regular pullups to jumping pullups at rep 18 in the 2nd round.
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Old 09-04-2008, 01:32 AM   #7
David Brotchie
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Re: David's log of learning

I must add that just now when I was getting a drink of water I had to hold the cup in two hands to get it to my mouth my arms are dead, I can hardly lift them!
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Old 09-05-2008, 02:58 AM   #8
David Brotchie
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Re: David's log of learning

Friday 5 September 2008

Weighted Pullups 1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.


0kg (bodyweight 67.5kg)
2.5kg
5kg
7.5kg
10kg
12.5kg
15kg FAIL
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Old 09-06-2008, 10:09 PM   #9
David Brotchie
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Re: David's log of learning

Saturday 6 September 2008

Rest Day


Damn I was sore.
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Old 09-06-2008, 10:09 PM   #10
David Brotchie
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Re: David's log of learning

Sunday 7 September 2008

Push Jerk 3-3-3-3-3 reps.


40kg
45kg
50kg
55kg
60kg

The last rep of the 60kg had a bit of a press at the top.
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