JC's Crossfit & Zone Log

7 rounds
8 burpess
8 pull-ups

i kind of did my own scaling, im ok with burpees but the pull-ups kill me, so i did 7 rounds of 8 each

my time was: 13:18.

Could have done way better i think. i only got a few hours of sleep last night, oh well. More room for improvement next time

oops forgot to get on and put the workout yesterday

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


I scaled to 65lb. Did 8 rounds, think i could have got 9 with a little more effort

Run 5k.


I suck at running so i just ran a mile

Friday 081024

Four rounds for time:
Run 400 meters
Rest 2 minutes

Total run time was 8:40

I know some people would read that and say holy **** you suck....lol, but im overweight and outta shape. The reason im doing crossfit Im hoping next time this comes up i can get around 8 flat. I cant wait to step on the scale monday for 1 weeks progress. I can feel and see a difference already on the zone. Havnt done any measuring or weighing yet.

[Kekoa Kuamo'o]

Hey, good to see your log. I hope that exploding grill didn't cause too much damage! Good luck on the upcoming progress check.

Originally Posted by Kekoa Kuamo'o

Hey, good to see your log. I hope that exploding grill didn't cause too much damage! Good luck on the upcoming progress check.

Thanks alot man, nah it wasnt to bad actually. I had an abrasion in my cornea but thats all that happened. It was fine a few days later, thanks for checkin up on the log. Its nice to have people talkin to ya lol

Originally Posted by James Compora

Thanks alot man, nah it wasnt to bad actually. I had an abrasion in my cornea but thats all that happened. It was fine a few days later, thanks for checkin up on the log. Its nice to have people talkin to ya lol

Today was CFT (crossfit total)

Squat: 275
Dead: 350
Press: 135

Total = 760

I think i could have gotten more on the squat but for some reason i did it right after the big dead lift. So next time im going to do the press between the 2 to get a break on lower body. Overall pretty satisfied, see if i can get it to 800 next time

I did my own scaled version today. It was 21-15-9 65lb cleans and bench dips

Time: 3:27

Steppin up to the pack next time

Getting ready to go do the 3 lifts for the WOD, will post weights when done

[David Schneider]

Alright buddy, I'm here.

I read through your log and judging by your goals maybe a Hybrid should be put on hold for while. If you really want to lose 30 pounds and lean out, I wouldn't recommend doing a Hybrid at the moment. I would say get down to a comfortable weight and BF% then go for a Strength/Gymnastic based Hybrid to bring up strength levels.

That's what I did anyway. I did CF mainsite WOD's for about 5 months. Lost over 30 lbs, leaned out and was really happy. But then I decided to get really strong and powerful. So that meant switching up my programming. Strength/Power based training with Gymnastics thrown in, all while maintaining minimal bodyfat. That is the best way to go, in my opinion.

Of course a Hybrid would still kick ***, I just don't know if it would be conducive with your goals at the moment. If you think you still want to rock it then just tell me and we'll come up with bad *** program for you.

Keep up the good work