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Old 08-07-2008, 02:37 PM   #1
Aaron Stanley
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Location: Bloomington  IN
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Post Aaron's CrossFit Adventure

After being referred to CrossFit by my BJJ instructor and several people from the academy I wanted to give it a shot for at least a month and see where it takes me. So far I'm really impressed haven't been this beat by a workout in a long time. All those years of "body-building" styled workouts with diminishing returns , I think I've found something to keep me guessing and get over my plateau.

Male 25 /5'11"/ BW 190#

1st workout was 08/01/08:

30 muscle ups subbed for 120 pull ups and 120 dips
1st 1/3 were as rx'ed then next 1/3 were weight assisted 40# last 1/3 at 60#
*time approx 27:00

2nd workout was 08/02/08

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups
Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups
Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

lowered weight for thrusters to 75# 1st set, 2nd set of thrusters was 65# then last set was 55#
*time was 21:28 (total)

3rd workout was 08/03/08

"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
*time: 14:20 as rx'ed

4th workout was 08/05/08

Subbed Back Squat 5-5-5-5-5 reps
for "Christine"
Three sets of:
Row 500m
12 Bodyweight Deadlifts
21 boxjumps approx 22" high
*time 15:25 as rx'ed

5th workout was 08/06/08

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups
lowered weight on snatches to 35# and did jumping pull-ups
*time was 27:46
(was feeling very fatigued from being sick)

6th workout was 08/07/08

"Karen" 150 wall ball shots
gym only had 18# ball so i threw it 11" rather than 10"
*Time 10:37
(still fatigued from being sick)

Last edited by Aaron Stanley : 08-07-2008 at 02:45 PM. Reason: Entering new information
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Old 08-11-2008, 06:32 AM   #2
Aaron Stanley
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Re: Aaron's CrossFit Adventure

7th workout 08/10/08
took 2 days off to recover from sickness
kind of active rest, was moving out of apartment.

Ran 5k as rx'ed
*time 24:27
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Old 08-12-2008, 10:44 AM   #3
Aaron Stanley
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Re: Aaron's CrossFit Adventure

Monday 08/11/08

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Didn't quite have a GHD unit so I used a flat bench with ankle stabilizers keeping my legs straight and going lower than the bench with my back. H&B ext as rx'ed and subbed 35# DB for fist 10 then down to 25# DB for remaining thrusters. PU's were weight assisted gradually going up (to max of 12 on machine not sure how much weight it was actually assisting though) to maintain efficient pace.
*Time approx 31:xx (did not have stop watch).
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Old 08-21-2008, 08:32 PM   #4
Aaron Stanley
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Re: Aaron's CrossFit Adventure

Took some time off to get over this sickness and do some travelling with friends. Had a great time but lost one of our large group members in a horrific accident. May the young man rest in peace and his family and friends find comfort and strength to continue.

8/21/08
"Helen" (subbed 400m run with 500m row).
Previous to WOD ran 2 miles and brisk warmup. Didn't realize the 500m row would be that much harder than the run.
*total time 20:04
weight assisted pull ups, strict form.
really underestimated this one and felt horrible half way thru, spent much time holding back the upset stomach. I was dissapointed with my time.
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Old 09-17-2008, 03:38 PM   #5
Aaron Stanley
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Re: Aaron's CrossFit Adventure

I've missed logging for quite a while. Starting back at school and didn't have the internet for a while.

09/16/08 "Fran" 14:45 as Rx'ed

Finally met the infamous Fran... was not to impressed with my own time.
I guess I didn't realize until much later how bad of a potassium deficiency I was in, my muscles were terribly sore and cramping along with severe fatigue and loss of concentration. I will hit this hard next time and improve my time for sure. The kipping pullups are coming along and I can string 10 or more along just fine without feeling too fatigued.
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Old 09-17-2008, 03:40 PM   #6
Aaron Stanley
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Re: Aaron's CrossFit Adventure

09/17/08 "Michael" as RX'ed 20:20

I've done this once before and is one of my favorite Metcons. I still find it hard to gauge the speed to hit the 800m, but was feeling much faster each time I ran it. Seemed like I had to stop several times because of lightheadedness from all the back extensions. I think I can still cut a lot of time off of this.
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