CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 03-18-2008, 11:11 AM   #1
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Steve's WL

m/25/5'10/170

Old log started here:
http://www.board.crossfit.com/showthread.php?t=28831

Picking up in this one.

18MAR
0630 - PT
1 mile w/u jog to track
stretch
4 rounds:
  • 400m sprint (averaged 1:10 lap)
  • rest 3min
1 mile jog back

1130 - Lunch
CFWU - 10,12,15
Snatch (3 reps)- 45, 65, 85, 95, 75
OH Squat (3 reps)- 95, 105, 115, 125, 95

after work
Wife did cardio - 30min
CFWU with wife
Arms and abs
  Reply With Quote
Old 03-19-2008, 08:44 AM   #2
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

19MAR
0630 - PT
Uniform - full ACU's and boots (name tapes and patches removed to feel cool)

1 mile jog to O-Course (7 min pace)
Stretch
6 trips up 30' rope
1 mile jog back (passed BDE HQ formation run)
1 set stairs
cool down stretch
  Reply With Quote
Old 03-20-2008, 11:44 AM   #3
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

19MAR
1400 - Lunch

CFWU
OH Press (3,3,3,3,3) - 95, 105, 115 (f on 3rd ), 105, 105
PP (3,3,3,3,3) - 105, 115, 125, 135 (f on 3rd ), 125
PJ (3,3,3,3,3) - 125, 135, 145....I didn't write it down and can't remember the last two

Note - Tired, going to cut back to only 1 w/o over weekend.
__________________
RLTW
  Reply With Quote
Old 03-24-2008, 10:54 AM   #4
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

24MAR
O-PT - 0630
1 hour pickup basketball

Lunch - 1130
21-15-9 (For time)
95# Clean
Sit-up +35#
Back Extension +25#
(10:45 - a little slow!)
__________________
RLTW
  Reply With Quote
Old 03-25-2008, 05:12 PM   #5
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

25MAR
1130 - Lunch (Focus day)
CFWU
8 rounds Tabata Pushups - max effort on all rounds; final round = 6
1 min rest
1 pullup 1st min; 2 pullups 2nd min...got to 9th round.
XO's ab's workout.

DONE!

"Got any idea what it takes to make a Soldier?... Most people think that all it takes is two hands, two feet and a stupid mind. Maybe so, for cannon fodder. Possibly that was all that Julius Caesar required. But a private Soldier today is a specialist so highly skilled that he would rate 'master' in any other trade; we can't afford stupid ones."
- Fleet Sergeant Ho, Starship Troopers
__________________
RLTW
  Reply With Quote
Old 03-26-2008, 05:45 AM   #6
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

26MAR
0630 - PT
CFWU
3 trips up 30' rope
1 pullup 1st min; 2 pullups 2nd min...did the 10 reps (had 30 sec left in min). Stopped for time.
__________________
RLTW
  Reply With Quote
Old 03-26-2008, 11:55 AM   #7
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

26MAR
1130 - Lunch
CFWU
21-15-9 (for time, but forgot to time it )
45# Dumbell Swing
135# Deadlift
rest
Dumbell Snatch 3-3-3-3-3
45-50-55-60-65

Notes - Dbell Swing and DL weights ok, could go heavier.
__________________
RLTW
  Reply With Quote
Old 03-28-2008, 06:37 AM   #8
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

28MAR
0630 - PT
1 mile warm up jog to track
Warm up = (10 squats, 10 SU, 10 PU) x 3
4 rounds
  • 400m sprint
  • 3 min rest
Times: 1:10, 1:14, 1:19, 1:18
DONE!
1 mile "walk" back to Company.

"The summer soldier and the sunshine patriot will, in this crisis, shrink from the service of their country; but he that stands by it now, deserves the love and thanks of man and woman. Tyranny, like hell, is not easily conquered; yet we have this consolation with us, that the harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly: it is dearness only that gives every thing its value. Heaven knows how to put a proper price upon its goods; and it would be strange indeed if so celestial an article as FREEDOM should not be highly rated."
- Thomas Paine
__________________
RLTW
  Reply With Quote
Old 04-01-2008, 01:44 PM   #9
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

31MAR
Lunch
Cleans: 5-3-3-2-2-2-1-1-1-1
115, 135, 155, 155, 165, 155, 165, (175f, 165f, 155), 155, 155



1APR
0630 - PT
APFT
2 min Pushups, 2 min Situps, 2 mile Run.
74 Push ups {99pts} (missed Max by 1; bad case of Little Heart Syndrome!)
85 Sit ups {MAXpts}
12:55 2mile {MAXpts}

Lunch
"Fran"
Three rounds, 21, 15 and 9 reps for time of:
95 pound Thruster
Pull-ups
3...2...1...GO!
10:46
Still trying to break the 10min mark! But I feel OK for the second work out today!



"the solemn pride that must be yours to have laid so costly a sacrifice upon the altar of freedom."
- Abraham Lincoln, Letter to Mrs. Bixby 1864
__________________
RLTW
  Reply With Quote
Old 04-02-2008, 10:59 AM   #10
Steven Pagoaga
Member Steven Pagoaga is offline
 
Steven Pagoaga's Avatar
 
Profile:
Join Date: Mar 2008
Location: Manhattan  Kansas
Posts: 37
Re: Steve's WL

2APR
0630 - PT
SL lead PT:
Variety of Push ups, Sit ups, and a 2 mile run

1130 - Lunch
CFWU
3 sets of:
40# DBell snatch Right arm X 20
10 pullups
40# DBell snatch Left arm X 20
10 Pullups
__________________
RLTW
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Keith from Steve's Club - "A Beast in the Making" Steve Liberati Workout Logs 55 05-19-2008 06:22 PM
Steve's Log Steve Austin Workout Logs 8 01-20-2008 04:34 PM
Keith from Steve's Club Steve Liberati Workout Logs 3 01-17-2008 10:05 PM
steve's wod maintanence programme Stephen Hyland Workout of the Day 1 09-16-2007 09:31 AM
Steve's Log Just started to keep track on Computer Have a look please Steve Sheffar Workout Logs 0 03-23-2007 08:21 AM


All times are GMT -7. The time now is 05:52 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.