CrossFit Discussion Board  

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

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 09-07-2006, 10:01 AM   #1
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
I'm finally starting another workout journal...this time here so that I make sure to enter it and it's more easily accessible than the WOD page.

If anyone has health questions to ask, please start another thread, I'd like this thread to stay as much about my workout journal as possible.

My current (arbitrary, by any standard) goal is to reach all of the "Skill Level III -- Blue
advanced athlete" accomplishments in the CF North Athletic Skill Standards. I have chosen to complete every single skill accomplishment at both levels leading up to Level III. Yes, that does mean I will be doing some relatively easy "tests" (like today's workout). I enjoy the small accomplishments, this approach gives me more opportunities to reach goals.

My current bodyweight is around 175#, 6' tall, at approximately 6-7% BF. I'm not interested in competition, only my own accomplishments, as that is all I can affect.

So, to begin.

Z-Health:
Short, focused I-Phase session (SFS)--Elbows, wrists, hands, fingers...3 reps

50 Air squats (Level I, done)

10 Pushups (Level I, done)
Pushups are always done on handles, nose-to-floor.

Yesterday's WOD, my version:
Back Squat 175# x 1 (Level II, done)
"B" Squat (R foot forward) 175 x 1
"B" Squat L 175 x 1
Back Squat 175 x 1
"B" Squat R 175 x 1
"B" Squat L 175 x 1
Back Squat 175 x 1
All back squats are high-bar, "jumping" stance, OL style, using a Manta Ray.
"B" Squat http://home.comcast.net/~joandbryce/bsquat.html
This exercise is brilliant, IMO. I've had people squat deeper "normally" after performing a couple reps of this on both sides! I don't ever leave it out of a squat workout anymore.

1 round of FlowFit yoga
  Reply With Quote
Old 09-08-2006, 06:49 PM   #2
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Z-Health:
Complete R-Phase 3 reps
  Reply With Quote
Old 09-13-2006, 07:57 AM   #3
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
I didn't feel great this weekend, I believe I was going through a cleansing reaction. It started Friday and has lasted through today, it is pretty much completely resolved.

Saturday:
2.5 mile hill walk

Sunday:
2.5 mile hill walk & run (~30% run, only on uphills)


Monday:
Z-Health I-Phase Lunge Positions, Foot & Ankle, 3 reps

Tuesday:
Rest

Wednesday:
Z-Health I-Phase, everything except the Lunge Positions and Foot/Ankle, 3 reps (this completes the 6-week I-Phase workout program).

Squat positions:
Ball of foot
Flat foot
Cossack
90/90

Squat Mobility, all 3 reps bilaterally:
Hindu squats
Bulgarian squats
Cossack squats
Knee circle squats

Compass lunges, all 5 foot positions
  Reply With Quote
Old 09-13-2006, 04:03 PM   #4
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
That article (anecdote?) on b-squatting was great! Thanks!

And good luck sticking to your journal! At some point it will be easier to update it after a workout than to not (that's how I feel).
  Reply With Quote
Old 09-13-2006, 04:24 PM   #5
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
If I remember to turn on the computer in the morning before my workout, everything will be just fine... :-)
  Reply With Quote
Old 09-14-2006, 07:16 AM   #6
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Z-Health:
4 high payoff areas (foot, ankle, hip, thoracic) 3 reps

CFWU:
15 reps, decline situps, back extensions, OHS, pushups on handles, body rows, Samson stretch 15"

BW 172#
Modified WOD:
86# BB High Pull x 7,5,3 (Level I, done)
30" Handstand hold
130# DL x 7,5,3 (Level I, done)
Ring Dips x 3,2,1

1 round FlowFit yoga

I have chosen to not record times anymore. Through doing CF "as Rx'd" previously, I believe that my general fitness will rise whether or not I time it. Timing it feeds into my OCD Type A stuff too much and I choose not to do that. My only criteria is that I see improvement (however I decide to measure it) over the long run. IMO, the short run is for the short-sighted. I personally want to be working out with my grand- and great-grandkids, not sitting around while they play talking about what a great athlete I "used to be".

Going to the racquetball club/weight room with my dad and watching him do the "pec dance" after he did bench presses at my house were some of the biggest motivators for me to become interested in fitness. I want to pass that on for as long as I can.
  Reply With Quote
Old 09-15-2006, 07:59 AM   #7
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Z-Health:
Smattering of foot/ankle/hip 3 reps

Modified WOD:
Total 2.1 miles by Google Earth
Ran ~0.8 miles, slight uphill, ending HR ~171
Rested in full squat until HR <100
Ran ~60% of the uphill of a 0.6 mile (round-trip, Sabino Mountain) 18% grade hill, walked to top, rested in full squat until HR <100, walked down--I like my knees
Ran ~0.8 miles, slight downhill, ending HR ~170
Rested in full squat until HR <100
Sprinted about 50m
Laid down until I felt "normal" (Corpse pose from yoga)

There's too many dang cars, the air just isn't very good at even 7-7:30am...I'll definitely have to start running earlier if I want to do this particular run again...
  Reply With Quote
Old 09-16-2006, 08:40 AM   #8
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Z-Health:
Complete R-Phase + I-Phase, 3 reps

10 sitting knees to chest (Level I, done)
6 ring pullups, 3 pronated-to-supinated, 3 supinated-to-pronated (Level I, done)
15" L-sit (Level I, done)

1 round FlowFit yoga
  Reply With Quote
Old 09-18-2006, 05:59 AM   #9
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Sunday:
Rest

Attended BodyTalk Access seminar
www.BodyTalkSystem.com
  Reply With Quote
Old 09-18-2006, 07:26 AM   #10
Garrett Smith
Member Garrett Smith is offline
 
Profile:
Join Date: Apr 2005
Location: Tucson  AZ
Posts: 2,264
Z-Health:
Starting 12-week I-Phase Program
Spinal lengthening drills
Compass lunges 1 rep, all directions, all 5 foot positions, standard speed

5 minutes rebounding (addendum--forgot to add 5' rebounding to 9/16/06 workout)

BB military press (MP) 45# x 5 reps (Level I, done)
Rings static hang 30" (Level I, done)
Decline board situps 30 reps (Level I, done)
KB CF swings 35# x 25 (Level I, done)

1 round FlowFit yoga
  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

vB 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
The Setherd's workout journal Seth Hollen Workout Logs 37 10-01-2007 09:12 PM
Dr. G's Workout Journal Garrett Smith Workout Logs 39 07-03-2007 06:21 PM
Mitch's workout journal Mitchell Brown Workout Logs 46 07-01-2007 01:30 AM
New guy MMA workout journal Nick Miles Workout Logs 3 05-01-2007 08:23 PM
Tom Ellison's Workout Journal Tom Ellison Workout Logs 5 01-26-2007 07:30 AM


All times are GMT -7. The time now is 05:41 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.