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Old 10-28-2008, 01:36 PM   #11
Graham Fedorak
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Oct 28

Doubled up today.

95# Thruster x 5, Power Clean x 7, Sumo Deadlift x 10
Max Rounds in 20 min

6 full rounds, thrusters and power cleans for round 7

Rest 10 min

4x400m with 2 min rest between
1:17, 1:17, 1:30, 1:25
Done on a treadmill, so should be able to do much better if on a track and without having done a workout before hand.

Knocked off 400m time for Athletic Skill Levels II and III.

Progress on Level II (goal 6 months, March 2009):

Month 1 of 6
Completed 7/27 tasks this month
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Old 10-29-2008, 01:30 PM   #12
Graham Fedorak
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Oct 29

Rx/ed: 10 rounds of 12 pull-ups, 12 burpees

Finished 8 rounds in 23:00.

Goal next time is finish all 10 rounds.
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Old 10-31-2008, 03:44 PM   #13
Graham Fedorak
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Oct 31

5 km run

Done on treadmill, 25:58. Groin was sore, never loosened up. Cardiovascularly this crappy time was a breeze, just need the legs loose.
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Old 11-01-2008, 03:07 PM   #14
Graham Fedorak
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Nov 1

Crossfit Total

Deadlift 265#
Squat 235#
Shoulder Press 140#

Total 640#

Cross off another Level II skill (deadlift 1.5x body weight). So far 8 of 26 done, beginning month 2 of 6 (target completion in March '09).
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Old 11-03-2008, 05:09 PM   #15
Graham Fedorak
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Nov 3

Elizabeth 21-15-9 135# Cleans and Ring Dips
Sub reg dips at 3:1

37:00 min

Atrocious time, but I'm not too bothered when I consider that I've never cleaned more than 135#. Took my time, made sure I had good form. Occasionally subbed a power clean when I was feeling lazy towards the end.
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Old 11-06-2008, 03:37 PM   #16
Graham Fedorak
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Nov 6

Doubled Up today

1. Squat Clean: 111, 133, fail at 155, 155 awful form, power cleaned it, fail at 155, 138, 138, 143 (new PB)

2. Modified the classic shoulder workout

5 sets of 111# thruster x 5 reps
Then shoulder press x 1: 111, 121, 121, fail at 135, 121

PB on Shoulder Press = 140
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Old 11-07-2008, 03:32 PM   #17
Graham Fedorak
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Nov 7

Angie

as Rx/ed: 36:00

20 min for the pull-ups-always the limiting factor
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Old 11-08-2008, 02:55 PM   #18
Graham Fedorak
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Nov 8

Typical basketball warmup up, then CFWU x 2

Thrusters single rep

135x2, 145, 150, 155, FAIL at 160, 135x3

85x20

Posterior distal triceps/anconeus has been aching with heavy work outs for the last 1-2 weeks. Look ahead at next week shows nothing heavy so hopefully it heals in the next week and I can stick to the scheduled program.
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Old 11-09-2008, 02:35 PM   #19
Graham Fedorak
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Nov 9

Michael: 23:11

Back extensions and sit-ups broken up as needed.

Check off one more Level II Athletic Skill: 800m in under 3:20 (ran 2:58 for my first 800m on the treadmill).

10 of 26 standards done in month 2 of 6.
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Old 11-10-2008, 07:05 PM   #20
Graham Fedorak
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Nov 10

+1 Pull up q round

9 rounds + 7 in round 10

52 total pull-ups
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