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Old 08-16-2009, 09:39 AM   #1
Mike Long
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Mike's Workout log

I have been checking out the Crossfit website for about a month or so now. I have been working on some of the exercises getting down good form. I think I am ready to start.

I am 6'3'' 175 lbs Male
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Old 08-16-2009, 09:44 AM   #2
Mike Long
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Re: Mike's Workout log

08/15/2009

090813

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Completed 10 minutes. Last set was broke down 5, 3, 2. Probably could have kept going for a few more sets by breaking it down into 2 or 3 reps per set.

Last edited by Mike Long : 08-16-2009 at 09:48 AM.
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Old 08-16-2009, 09:48 AM   #3
Mike Long
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Re: Mike's Workout log

08/16/2009

090816
"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Scaled workout:
3 rounds (subed 3 pull ups + 3 dip for 1 muscle up)
5 subed Muscle Ups
15 Burpees
Time: 15:04
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Old 08-18-2009, 07:09 PM   #4
Mike Long
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Re: Mike's Workout log

Did the SO group workout this morning.

1 min of situps x 3= 42, 40, 40. In a group of 2

3 x 10 push press @ 95 lbs. In group of 4

3 x 10 high pull @ 95 lbs. In group of 4

10 med ball rotating throw each arm @ 15 lb med ball
15 push ups
In group of 3

50 med ball chest passes against wall
10 single arm bent over rows @ 40 lbs
group of 3

6 x 100 m sprint
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Old 08-20-2009, 07:45 PM   #5
Mike Long
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Re: Mike's Workout log

090820
"Karen"

For time:
150 Wallball shots, 20 pound ball

Had to sub because I don't have a med ball and don't want to throw one against the side of my own house especially while the kiddos are sleeping.

Sub= 40 lb barbell thruster x 150

Time= 13:04
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Old 08-21-2009, 07:06 PM   #6
Mike Long
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Re: Mike's Workout log

August 21, 2009
Friday 090821

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Time= 14:45


Did as Rx. One of my first workouts that I could do as RX. Could feel the thrusters especially since I did them at 9 pm last night and then did this workout at 6:30 am.
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Old 08-22-2009, 07:01 PM   #7
Mike Long
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Re: Mike's Workout log

08/22/09

Had to work 12 hr shift today so I busted out this workout on break.

"Death by Squats"

Start with a repeating 1 min timer
First set 10 squats, every minute after add 1 more rep.
Made it to 25, was able to do each as a straight set. Can bump up from the starting set of 10.
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Old 08-25-2009, 05:39 AM   #8
Mike Long
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Re: Mike's Workout log

Tuesday August 25, 2009

SO Group Workouta

2 rounds of Military Warm Up:
30 Sec Jumping Jacks
30 Sec Split Jumpig Jacks
30 Sec Up/Downs
30 Sec Mountain Climbers

Abs:
3 Rounds
50 Med Ball Rotations

WOD:

Burpee + Overhead press
3 Rounds
5 @ 80 lbs with partner

Hang Clean
3 rounds
10 @ 95 lbs

Deadlift High Pull
3 Rounds
5 @ 135 lbs

1 min max push up
30 sec max push up
30 sec max push up

2 gasers
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Old 08-29-2009, 06:17 AM   #9
Mike Long
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Re: Mike's Workout log

08/27/09, Thursday

Did some light jogging with the girls. Used the double stroller. That thing can really kick your butt.
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Old 08-29-2009, 06:22 AM   #10
Mike Long
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Re: Mike's Workout log

08/29/09 Saturday

090825
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Completed 5 rounds. This really kicked my @$$. I tried to start the 6th round with a little over a minute left and I couldn't get the bar up to the start position. Maybe should of scaled back a bit so that I could of had a more intense workout. I had to break this up a couple times a round.

If anybody has comments or suggestions on my workouts let me know.
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