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Old 03-07-2007, 12:13 PM   #1
Corey Griffin
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Join Date: Feb 2007
Location: Fredericton  NB
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BW March 2006 = 166 lbs
BW March 2007 = 176 lbs

Fat percentage about the same at 10%. Eating more of the good stuff. Pretty much paleo for last few months.


Saturday March 3rd, CrossfitFredericton in the park.

Form instruction on cleans, deads, etc.
Modified Fight Gone Bad? No time recorded. 7 stations, 3 five minute rounds, 1 min/station.


Monday March 5th
“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

My attempt
25 Pull-Ups
50 Push-ups
40 24" Box jumps
50 Deadlifts (135#)
8 Pull-Ups
Time: 25 minutes

Attempted the "300" routine. Made it halfway through and had to get back to work. Pull-ups were tough.

Tuesday

BW= 175.5,

Fran, been a while. 20:00, pull-ups killed time.

Wednesday March 7th
BW= 175.5

Max rounds in 20 minutes of Run 400m/Dead 225# x7reps.
Completed 5 rounds. Transition between stations was slowed from treadmill restarting.
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Old 03-09-2007, 11:53 AM   #2
Corey Griffin
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BW=175.5

For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

I performed this WOD with 35 # DBs and the split landings for the snatch. this one had me gasping at times. Sprinted the runs at max speed, last 200m were hell.

Time 27:00 ( had to break up the 20 reps and the situps)

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Old 03-31-2007, 06:50 PM   #3
Anthony Bainbridge
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Good to see you keeping a journal!!
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Old 04-11-2007, 05:59 AM   #4
Jodi Bainbridge
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Coooorrreeeeyyyy???? Where are you? I think you're due to update your journal. :msn-wink:
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Old 04-11-2007, 09:16 AM   #5
Corey Griffin
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Here I am! I have quite a few recent workouts(since March 9th! man I'm slack) to transfer from my journal to this magnificent website.

I will start with my workout this morning. I workout at 6am and I like it now. It takes a while to get used to it and I am slowly aquiring equipment since relinquishing my gym membership. Although I may get a 3 month mini membership.

I'm saving my money for the new Crossfit Fredericton gym. You betcha!

Before I start posting my workouts for the last 5 weeks I want to give a big shout out to Jodi and Anthony(Crossfitfredericton.com) Thank you again for introducing me to Crossfit last year and for your time and efforts with crossfit in the park. I love the Saturday group workouts and skill practice. Very motivating.

Today's workout

Corey (BW=175)

Performed Crossfit in the Park from April 7th, 2007
Saturday, April 07, 2007

Crossfit in the Park

Warmup, with stick:
20 deadlifts
20 front squats
20 push press / push jerk
20 jump shrugs
20 cleans

Warmup, with sandbag:
20 clean & jerks

Skill Practise with rings:
5 pushups
5 chinups
5 dips
Muscleup Practise

Metcon:
3 rounds of:
1 minute of Burpees
1 minute of Situps
1 minute of Thrusters with sandbag
1 minute of Sledgehammer VS Tire / Snow Shoveling
1 minute of Tire Jumps
1 minute break

Comments:
I now have a practice stick and have retired the swiffer handle. I have made temporary rings with some stretch band handles and a boxing handwrap suspended from my pullup bar. Dips, pushups and chinups were no problem. I didn't attempt the muscle up, I just forgot actually. I should get some instruction on the proper grip technique first anyway. Yeah, that's a good excuse, right?

The metcon was quite intense. I used 35lbs for the thrusters. I found the thrusters tough with 35lbs(felt like 335 lbs at times) Man thrusters suck...aaarrrggghhhhh!

My cat interupted me briefly when she lied down right where I was jumping and demanded to be petted, so that was 1-2 minutes of intense cat scratching.

Overall, I really enjoyed(maybe too strong a word) this workout. The metcon was tougher than it looked, what else is new. Another good one J/A.


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Old 04-19-2007, 07:12 AM   #6
Corey Griffin
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Sunday April 15th

BW=175

400m hill sprints(steep grade in pepper creek) with 20 med ball slams at top and walk back to bottom.

4 rounds completed. Time not recorded. Approximately 1 min to complete sprint.

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Old 04-19-2007, 07:34 AM   #7
Corey Griffin
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Tuesday April 17th

66# Sandbag squats and ring pull-ups.

4x quality sets
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Old 04-19-2007, 07:39 AM   #8
Corey Griffin
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April 18th-maximal strength

66# sandbag shouldering L&R
Elevated hands and feet pike press
Ring pull-ups

4 x quality sets of each
Practicing the shouldering movement. 66# is too light for max strength workout.

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Old 04-19-2007, 07:42 AM   #9
Corey Griffin
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april 18th-conditioning ICT

Cindy: 9 rounds
Pull-ups were slow and broken in rounds 4-9. Focused on form....chest to floor every rep.
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Old 04-19-2007, 08:11 AM   #10
Corey Griffin
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Saturday April 14th

CrossfitFredericton

100 Burpees for time:
14:22
Had a scrutineer, Josh, watch my form. All was good for the most part. A few sloppy reps for sure in the last 50. I felt extremely dizzy and nauseous. But who wasn't eh? Stopping for breathers is not a good idea, hard to restart.
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