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Old 03-23-2009, 07:14 PM   #1
Drew Repasky
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Drew's training log

Oh man, I did a F-load of push-up's today. But at least running and pull-up's aren't nearly as tough as when I joined CrossFit 6 months ago.

As for the lifting, I should have definitely done more weight today. It's impossible to gauge my overall progress since I haven't written anything down so far and don't go often enough to notice a difference. So those things are my main goals right now for this log...

Skill:
Power Snatch: every 30sec for 10min / 65lbs

WOD:
push-up's to failure
200m run
repeat for 20min

= 11 rounds for 160 push-up's! and 2200m (~1.3 miles)

The sickest thing was ripping off 45 legit push-up's in the first round, which is a PR for me.

Last edited by Drew Repasky : 03-23-2009 at 07:17 PM.
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Old 03-24-2009, 05:00 PM   #2
Drew Repasky
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Tue 03/24/2009

Skill:
Clean & Jerk: 1 rep/min for 15min
= 95lbs

WOD:
1) 7 Push Press @ 95lbs
2) 10 Kettle Bell "Romanian Dead Lift" @ 30lb
3) 7 regular pull-up's
As many rounds as possible (AMRAP) in 15min
= got 5 rounds

The push presses were rough today, and had to drop down from 115lbs. For the Clean & Jerk and the Kettle Bells, I should have went heavier.

Oh, and this is the 1st day I've realized that the Jerk and Push Press are different things.

Last edited by Drew Repasky : 03-24-2009 at 05:28 PM.
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Old 03-24-2009, 05:01 PM   #3
Carolyn Rocco
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Re: Drew's training log

WELCOME!!

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Old 03-26-2009, 04:43 PM   #4
Drew Repasky
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Thu 03/26/2009

You know it's going to be a rough workout when just the warm-up is a mile-long row (1600m) and 30 burpees.

Skill:
Deadlift 3-2-2-1-1-1-1
at 185lbs

WOD:
Half-Cindy
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
Did 10 rounds in 10:18.
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Old 03-31-2009, 04:17 PM   #5
Drew Repasky
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Tue 03/31/2009

I did my first hand-stand push-up today and managed to not break my neck! The trick is to really kick yourself up against the wall.

WOD
* 5 x Hand-Stand Push-Up (HSPU)
* 10 x Hungarian(?) Get-Up
* 400m Run

AMRAP in 20min
= I did 3 rounds

For the "Get Up" exercise, you start laying down flat on your back w/ a single kettlebell to one side (should have used yellow weight, but dropped to blue). Press it straight up w/ one arm, using the other arm to stabilize. Then you get up... with the KB directly overhead. 5 reps for each side, and these take forever to do.

On Sunday 3/29, I did a 5K run on the treadmill in under 28:30 with only one walk in the middle (~1:30).
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Old 04-01-2009, 04:52 PM   #6
Drew Repasky
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Wed 4/1/2009

Skill:
Back-Squat 5 reps x 5 sets
= 175 lbs

WOD: "Cindy"
1mi run
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats
1mi run

Repeat the middle part 5 times
= 24:54

High point was finishing that initial mile first, @ 6:15.
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Old 04-05-2009, 08:31 PM   #7
Drew Repasky
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Sun 04/05/2009: APFT

No WOD today, but decided to try the Army Physical Fitness Test on my own.
  • Sit-ups for 2 min
  • Push-ups for 2 min
  • 2 mile run

75 SU = score of 92
54 PU = 76
16:33 run (8:17/mile) = 64
----
total score = 232

I treated the push-ups like I was doing them to failure, and basically had to stop with about 45 seconds left. If I could rest at all, I was on pace to hit the 77 reps for a perfect score. Sit-up's were a strength and I just need to crank them out faster.

This proves that running is a weak spot, since I booked it and just barely beat the fail mark of 17 min. I can't believe anyone can hit the top score at 13:18 - a 6:39 split is insane. Next time I'll shoot for an 8 minute mile or better.
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Old 04-08-2009, 04:00 PM   #8
Drew Repasky
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Wed 04/08/2009

Even though this one wasn't named, it was still rough.

WOD:
1000m row
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Over-head Squats
1000m row

Repeat the list 4 times. Recommended weight was 95lbs, but I used 65lbs for OHS and it was pushing my limit, so it was perfect.

Completed in 24:46.
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Old 04-13-2009, 03:52 PM   #9
Drew Repasky
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Mon 4/13/2009

WOD
30 Clean & Jerk @ 95lbs
10 strict pull-up's
30 push-up's
1000m row - 4:13

Time: 17:49

Took four days off over Easter, and was shocked that things didn't feel as heavy as normal. That's a first in all the months I've been going to CrossFit.

For instance, warming up with 20 burpees, practicing with the 45lb bar, and even the pull-up's weren't a noticeable strain any longer. I seriously feel stronger. Maybe one of these days I'll be able to do pull-up's without cheating by using a platform.

The form on my clean & jerk was weak, and I can't seem to get down all the way into the squat part of it.
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Old 04-14-2009, 04:13 PM   #10
Drew Repasky
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Tue 4/14/2009

I may have messed up my lower back today doing this workout.

Skill
Press 1-1-1-1-1 @ 95lbs

WOD
  • 15 Sumo Deadlift High Pull's (SDHP) @ 75lbs
  • 10 Box Jumps
  • 15 Kettle-Bell Swings (Yellow)
x 5 rounds
Time: 15:00

Cooldown yesterday and today was 50 sit-ups, and for some reason they felt easier today.

During the Press I had it up to 115lbs, but had to drop it because it was beyond my ability.
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