Ernie's workout log

[Ernie Guevara]

hey guys my name is Ernie and i'm from Miami, florida. I've have been reading several logs here everyday and decided it was time to start my own. I have been messing around with crossfit for almost a year now but not entirely consistent. I really love how its changed my body. i have been working out for over 10 years ever since highschool football. But this by far is the most intense routine i have ever encountered. I'm 5'8 and fluctuate in weight 177-182lbs. I want to stay around that weight range but be like 8% body fat. I'm not sure what my bodyfat is at now but im guessing somewhere in the 12-17% range. Looking forward to writing down my progress and getting some tips and critiques from you guys!!!

[Ernie Guevara]

05-13-2008

Elizabeth
21-15-9
Squat Cleans: 135lbs
Bar dips(2x)
Time: 16:12

these squat cleans take the life out of me lol. i can only do like 10 in a row in the first round and my wind is gone!!! i had to do bar dips because there are no rings at the gym!! I need to get more endurance on the cleans. looking forward to killing this time next time this workout comes up.

[Ernie Guevara]

5-14-08

5 rounds for time of

5 deadlifts (275lbs)
12 knee to elbows
Time: 10:51

This was the first time ever trying that heavy on deadlifts!!! I was surprised as to how it didn’t feel as heavy as I had imagined!!! I did the first 2 rounds pleasingly faster than I thought I would but then my forearms started fatiguing. i did the deadlifts in round 3 all in a row but had to break up the KTE’s because of my grip. My left hand grip started giving out on me in rounds 4 and 5 so I had to break up the deadlifts as well. Overall felt really happy that I lifted that weight that many times and learned I need to lift heavier more often to improve my grip strength.

[Ernie Guevara]

05-15-08

¾ “Murph”

Run 1 mile
100 pullups
200 pushups
300 squats

TIME: 38:00 pr by 20 minutes!!!

I ran the mile in 7:25.It was faster than last time but only by 5 seconds. I was hoping to run it a lot faster but my lower back was stiffing up at the midway point. I guess it was because of the heavy deadlifting I did yesterday. I partitioned the pullups, pushups, and squats into 20 sets of 5, 10, and 15. I actually had a nice rhythm on my kipping pullups in most sets. I’m sure this helped my time improve. I will attempt to run the second mile the next time this workout is prescribed!! i didnt this time because my back was too stiff at the end of the squats.

[Ernie Guevara]

5-19-08

“J.T”
21-15-9

Handstand pushups
Dips (2x) – have no rings
Pushups

Time: 18:41

I believe this was a bit faster than the last time I tried this workout but I’m not sure because I didn’t write down the time. My shoulders seem to be getting a bit stronger because this is the first time I have ever done 13 handstands in a row. The most I had gotten before was 11 or 12. I think I could have gotten one more but my feet weren’t sliding too well against the wall so it made each rep slower. I need to invest on some rings because doing the dips for twice the reps kills my triceps and shoulders. My goal for next attempt is to get under 17 minutes.

[Ernie Guevara]

5-20-08

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups
TIME: 32:47

This was a great workout. I was shooting to finish in the range of 20-30 minute range. I thought was going to knock out 60 pushups in a row but was only able to get 45. I guess its because of the workout I did the day before. It was all upper body so my chest and triceps felt tired from the get go. I think what really killed my time was the dips. I had to do 100 bar dips because I don’t have rings. I started out strong knocking out 30 dips on one shot but then had to break it down to sets of 10s. I didn’t know I was even going to get 3 pullups in a row with that weight because I had never tried before. But I broke it down to sets of 3. uses a bit of a kip in each so I got some practice done. I finished strong with handstands even though I thought that was going to take me the longest because my shoulders and triceps were so tired. Overall I was pleased with my performance.

[Ernie Guevara]

05-25-08

“Cindy” as many rounds as possible in 20 minutes of:
5 pullups, 10 pushups, 15 squats

Rounds: 17 Pr by 2 rounds.

I am very happy that I beat my PR by 2 rounds. This is mainly to using the kipping pullups. I was shooting for 1 round per minute but that rhythm stopped after round 10. The squats kept making me lose my breath. I couldn’t manage to get all 15 in a row. I’m sure the alcohol consumption the night before didn’t help either. I’m pleased even though I didn’t get the 20 rounds I wanted but im sure ill get closer next time.

[Ernie Guevara]

05-26-08

50-35-20

Push press (65lbs)
Dumbbell swings (30lbs)
Pushups
Run 400 meters

Time: 25:45

This workout was very intense. It had me breathing extremely hard the entire time. I thought I was going to puke a couple times during the runs. Very happy I was able to complete it without puking or fainting lol.

[Ernie Guevara]

5-27-08
5 rounds for time:

15 OHS 95 lbs.
4 rounds of Cindy
TIME: 36:45
Holy crap this thing had me winded from the end of round one lol. The OHS felt good but it all went down hill after I finished the first round. My endurance in tabata style squats sucks!!! I think I can do like 20 rounds in Cindy if it weren’t for my squats. The pull-pullups felt a bit tough too because I was doing them in a thicker bar than I’m use to. I couldn’t get my kip rhythm cuz I was afraid of losing my grip on the fat bar. I was shooting for 28 minutes in this but I guess my legs were more tired than I thought from the previous 2 workouts. Can’t wait to do it again to see how much I improve!!!

[Ernie Guevara]

5-28-08
“Brandon’s Bad Day”

3 rounds for time:

15 OHS (95lbs)
15 L-pullups
15 pushpress (95lbs)
15 KTE
15 squat cleans (95lbs)
15 back extensions
TIME: 23:45 PR
- last time I finished in in 26 minutes.

This workout always knocks my wind once I get to the pushpresses. I try to catch my breath as I do the KTE’s but that doesn’t really happen and then the squat cleans finish me off. I need to work on my squat clean endurance to help out my time on Elizabeth. That is definitely one of my weaknesses. I was pleased with my time but felt I could have finished somewhere in the 21 or 22 minute range but there were a couple of times when I just couldn’t catch my breath and felt like puking lol. I’ll get it next time.