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Old 07-26-2008, 01:34 PM   #1
Mike Howard
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Mike's Workout Log

I've been crossfitting for a couple of years. gradually becoming more strict in my WOD's. Starting this log to document my fitness level, and document my progress.

Today's WOD
21-15-9
Overhead Squat 65 lbs
burpees

Score: 9:50


Couldn't do overhead squats with 95 lbs so I scales it back. I'll have to build up to it.

Burpees were tough. Really got my heart pounding!
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Last edited by Mike Howard : 07-26-2008 at 01:38 PM.
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Old 07-27-2008, 10:36 AM   #2
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Re: Mike's Workout Log

Sunday July 27, 2008

WOD
Michael
3 rounds for time
50 sit-ups
50 straight leg dead lifts with 40 lbs (substitute for back extensions)
800 meter run

Score = 28:38


This is the WOD from Friday. Did this one in my driveway / neighborhood. The run was the toughest part. My legs were sore adn tight from yesterday's WOD. Hven't run in a while so I should be able to improve on this.
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Old 07-29-2008, 05:58 PM   #3
Mike Howard
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Re: Mike's Workout Log

June 28, 2008

Rest day. Played baseball today. Over 40 league. Wasn't pretty. We lost 8 to 0. 2 plate appearances. Base on Balls and Hit by Pitch. Made a nice backhand play at third base. Legs are sore from Crossfit.
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Old 07-29-2008, 06:03 PM   #4
Vanessa Sisson
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Re: Mike's Workout Log

Hi Mike! Had to say hi since you are obviously a Red Sox fan. I have a friend that lives in Boston and he is Red Sox crazy. I think he's going to a game tonight. Do you workout out on your own or in a globo?
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Old 07-29-2008, 06:05 PM   #5
Mike Howard
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Re: Mike's Workout Log

Tuesday July 29, 2008

WOD
Crossfit Total
Overhead Squat = 135 lbs
Deadlift = 250 lbs
Squat = 225 lbs
Total = 610 lbs


This was my first CFT. I did it at a Globo Gym. I didn't have a spot, so I couldn't push it too far, especially the overhead squat. It's a goo baseline. Next time I'll shoot for 650 lbs. We'll see how much I feel this tomorrow.

What's a good CFT? I'm 44 yrs old and weigh 195 lbs. Is there a target relative to body weight?
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Old 07-29-2008, 06:11 PM   #6
Mike Howard
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Re: Mike's Workout Log

I belong to a couple of globo gyms. one near work and one near home. I'm the only crossfitter at either. Although I've recently mentioned Crossfit to a few people and they've checked the web site and asked to try a workout with me.

I'm a major red sox fan. O go to their fantasy baseball camp every winter. On Monday, I'm playing a camp reunion game at Fenway Park.
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Old 07-31-2008, 04:21 PM   #7
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Re: Mike's Workout Log

Wednesday July 30, 2008

Rest day!
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Old 07-31-2008, 04:23 PM   #8
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Re: Mike's Workout Log

Thursday July 31, 2008

WOD
3 Rounds for time:
400M runn
21 kettlebell swings with 35 lbs
12 pullups

Score = about 15 minutes (no stopwatch!)
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Old 08-02-2008, 10:09 AM   #9
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Re: Mike's Workout Log

Friday August 1, 2008

Rest day!
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Old 08-02-2008, 10:12 AM   #10
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Re: Mike's Workout Log

Saturday August 2, 2008

WOD
Maximum Rounds in 20 Minutes:
3 pullups
6 pushups
9 squats

Score = 17 rounds

This was my personal best. Did it after playing baseball for 3 hours! Pullups are getting easy. My kipping has improved by doing the drills / progressions shown in the videos on the web site.
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