Workout Log for a Garage Gym Monster

[Cody Fletcher]

Looks like I'm going to start using this as my personal log for my workouts. I am a Coach/Personal Trainer at Intrepid Gym http://intrepidgym.com in Hoboken, NJ. We are a METCON based class workout gym. We participated in the Open this year and have regular CrossFit workouts. Only, the thing is, we only cost 40% of a CrossFit gym. And we're a bit friendlier than our "competitor" CrossFit Hoboken (no offense). But, here we go starting from April:

4/3/13
For Time: Start with 2, 4, 6, 8, 10 Power Clean, Front Squat, Push-Press (135#)
Then (after 2, 4, 6, 8, 10)
10 Strict Pull-Ups
10 Squats
10 Sit-ups

14:28

4/4/13
18 min AMRAP
10 Spiderman Push-Ups
10 Ring Dips
50 DU's
10 Roll-Outs (6 counts as 10 from feet with 135# BB)
10 Over-Bar-Burpees

524 reps

4/5/13
Skill: Clean 1-1-1-1-1 - 245PR

7 Rounds for Time:
50 DU's
15 TTB
5 OHSQ 135#

18:45

4/8/13
10-9-8-7-6-5-4-3-2-1
CL&PR 135#
Skin The Cat
KB Squats 70#

12:48 - SUPER pumped about this one. Crushed all scores in my gym and went unbroken. Really need to work on my forearm strength to hold on to rings!

[Cody Fletcher]

4/9/13
16 min AMRAP
Push Press 135#
KB Swings 70#
Rollouts from feet w/135# BB
Go each exercise until failure, then move on.

215 reps

Pretty fun WOD. Most were KB swings, 104.

[Cody Fletcher]

4/11/13 Workout #1 (7 AM)
3 Rounds for Time:
800M Run
10 135# Squat Cleans
20 30" Box Jumps
30 Ring Push-Ups

23:02

NOTE: Second morning workout of MetCon I've ever done. Still getting used to the earliness if you will.

Workout #2 9 PM
For Time:
2 Rounds
40 Burpees
40 Pull-Ups (Butterflied them)
then
100 DU's
then
4 Min Tabata (20sec on/10sec off)
Spiderman Mountain Climbers
Sit-Ups

8:48 first (break on my own), 12:23 (after DU's), 201 reps of Tabata, 17:00 at finish

Pretty intense day if I do say so myself. Set a personal record with my FuelBand today as well at 7142!

[Cody Fletcher]

4/12/13
25 Min AMRAP
100 Double-Unders
50 Overhead Lunges 45/25
80 Double-Unders
40 Ring Dips
60 Double-Unders
30 Wide-Grip Deadlifts (Snatch Grip) 135/75
40 Double-Unders
20 Toes-to-Bar
20 Double-Unders
10 Muscle-Ups (25 Pull-Ups)

795 reps (Finished through 15 DL's)

This was posted as for time, one time through. I got to MU's at 10:38 but had 10 failures, so finished with 15 pull-ups. I've only been able to do 3 MU's in my LIFE (took me almost a year to do those) and those were with false grip. I can get my body high enough, it's just a mental ***** now. Pretty frustrating.

[Cody Fletcher]

4/13/13

5 Rounds for Time:
10 Thrusters 95/65
15 Box Jumps 24″/16″
10 Burpees

10:45
(Everything unbroken, rest between rep sets)

THEN:

20 Min AMRAP:
20 Wide Grip Barbell Overhead Lunges 95lb
200m Sprint
14 Over the Box Box Jumps 24″/16″

2 OTBJ's into Round 6

Did all OH Lunges unbroken (pumped about that!), first few 200m Sprints were "heavy jogs", and didn't bust my *** on the OTBJ's so; successful day.

[Cody Fletcher]

4/16/13

4 Rounds for time:
10 Hand Stand Push-Ups
15 KB Swings 70/35
20 Roll-Outs
30 Body Weight Squats

14:24

Finished with 100 Double Under's, 25 Triple Under's

Total time: 18:34

This was Monday's workout but I didn't have time in the day with my job at the recording studio to get into the gym. (Could have gone in the morning, but Sunday Funday dragged on a little too long. Plus had to watch Game of Trones ((that's not a misspelling by the way))) I did it after I taught a class and personal trained. Morning workouts are really growing on me because they seriously do give you SO much energy throughout the day. Today's posted WOD is Angie (100 Pull, Push, Sit, Squats) so I'm going to hopefully do that tomorrow morning.

[Cody Fletcher]

4/17/13 Workout #1
21-15-9 for time:
Power Cleans 135/75
Hand Stand Push-Ups
Toes to Bar
Back Squats 135/75

13:53

Gotta work on HSPU's. Terrible at them. Did today's WOD with the gym owner. Going in for Angie tonight.

[Cody Fletcher]

4/17/13 Workout 2

Angie for time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

12:48

I've always known my back and chest have to get stronger. Did sit-ups and squats pretty much unbroken though.

[Cody Fletcher]

4/18/13 Workout #1 8 AM

1 Round for Time:

25 Burpees
400m Run w/14lb Med Ball
25 Pull-ups
400m Run
25 HSPU
400m Run
25 Toes-to-Bar
400m Run
25 Burpees

14:05

RIPPED MY *****ING HAND OPEN ON TOES-TO-BAR. Haha. I hopped down from the bar and didn't even notice till halfway through the next 400m run. It's so much more of a pain in the *** than it is actually painful. Still gotta work on HSPU's. My conditioning is getting much better though!

4/18/13 Workout #2 7 PM (in class)

16min AMRAP:
5 Wall Walk-Ups
200m Sprint
25 Wall Balls 20/14

5 Complete Rounds and 20 Wall Balls into round 6

This was pretty brutal. Especially after a running intensive workout earlier. Sprints were pretty much "heavy jogs." Or is it "yogs." Yogging. I will toot my own horn here and say that I can crush Wall Balls. Not sure why but I just roll through them, pretty much unbroken every round. Karen's my b*tch.

[Cody Fletcher]

4/20/13 Saturday Craze
(we have a regular WOD and then a Craze for the big boys)

12 minutes/round
3 Rounds:
1mile Run
40 Wall Balls
10 Muscle-Ups/15 Chest to Bar and 15 Ring Dips
Double-Unders (for reps)
2min Rest

Round 1: 145
Round 2: 151
Round 3: 162
TOTAL: 458

Wore my running shoes for this WOD so it took me longer to get used to doing DU's in them versus my Innov-8's. What a difference 8mm can make. Not as bad as I expected. Kept my mile's all under 7 min and got the last round of WB's unbroken. Hopefully I'll be in tonight for another one.