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Old 04-26-2010, 11:13 AM   #1
Lindsay Grant
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Lindsay's workout log

Hey all

I have been doing crossfit since September 09. I have been on this forum just about every day since then just learning new ideas and tips for training and dieting. All my posts before have been about diet but I decided that I would start posting my logs as well so I can keep track and hopefully get some help with where I struggle.

So, I guess a little background...when I started crossfit, I could barely do 10 girl push-ups. I also was way under RX and was at the biggest band for pull-ups. Well, I no longer do girl pushups, I am RX'd for just about everything (I think the only things I can't do RX are handstand pushups and ring dips but there might be something I am missing). I just did my first RX pull-ups last week which felt GREAT!! My hands are pretty ripped up though but it was totally worth it!

Also, since starting Crossfit and incorporating the paleo diet I have lost 17lbs. I originally wanted to lose about 10 more but I am learning that body comp is a better measure so I just want to lose more fat while gaining muscle. I am trying to do more then RX on most lifts and shoot for firebreather but can't quite lift that much yet.

Anywho, that is the background on me. I guess I will just post today's WOD and hopefully start tracking my progress on here!

Today:
Pull ups
Push ups
Sit ups
Squats

Complete 32 intervals, :20 seconds of work, followed by :10 seconds of rest. 8 Rounds of each exercise.
NO REST between exercises
Score is total reps from all 32 intervals

Pull-ups will suck because my hands are still pretty bad...I can only do like 2 at a time anyway but it will still be RX so I will be happy about that!
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Old 04-27-2010, 08:56 AM   #2
Lindsay Grant
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Re: Lindsay's workout log

Yesterdays workout was great! Our trainers decided to surprise us and throw in a warm-up that was more like a workout but it was good. It was:
200m hill run with 12lb med ball overhead
10 kettlebell swings
400m run
10 kettle bell swings
You did this for 3 rounds.

Then, the workout I got a total score of 368...once I get my pullups down I will be in the 400's and that is awesome!

Today's WOD:
1000m Row
then...
3 Rounds
10 Squat Cleans 135/95 FB 155/105
10 Ring Dips
30 Box Jumps 24/20 FB 30/24
Finish with...
800m Run

Don't know if I can clean 95lbs but we shall see!
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Old 04-28-2010, 09:07 AM   #3
Lindsay Grant
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Re: Lindsay's workout log

Yesterdays workout went fairly well..finished in 28:34. I was able to do round 2 with 95lbs and in the 3rd round I did the first 8 reps at 95 and then had to back off to 77lbs cause I was just too tired. My first round was at 88lbs..so, I am definitley getting stronger and it feels good! I also used the skinny band to assist with my ring dips. It was a great workout!

Today, I am taking a day off from Crossfit but going to spin on my lunch break with my coworker...it will be a good cardio to help loosen my muscles because I am SOOO sore from the past 2 days!!
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Old 04-29-2010, 08:43 AM   #4
Lindsay Grant
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Re: Lindsay's workout log

Aw...spin was great...am excited to get back to crossfit though! There is nothing like a good WOD!!

Today's WOD:
"Mod Grace" (less than RX weight)
400m Run
15 Power Clean & Jerks
400m Run
15 Power Clean & Jerks
400m Run

Rest 10 minutes
Then...(Everyone)
200 Butterfly Sit ups for time
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Old 04-30-2010, 08:29 AM   #5
Lindsay Grant
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Re: Lindsay's workout log

Yesterday's workout was tough...I did 77lbs and finished in 11:40.

Today's WOD will be:
"Sweet Seven"
800m Run
Then...
7 Rounds of:
20 Weighted Lunges 20k/15k (blank bar)
15 KB Swings 53/35
15 Push ups
Finish with...
800m Run

Gonna be a great way to end my workweek and kick off the weekend!
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Old 05-03-2010, 09:17 AM   #6
Lindsay Grant
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Re: Lindsay's workout log

Friday's WOD was tough but it was good. Finished in 23:43.
Took Saturday off and went hiking yesterday.

Today's WOD is:
4 ROUNDS OF MAX REPS:

:30 Sec of Thrusters 95/65 FB 135/95
:30 Sec Rest
:30 Sec Box Jumps 24"/20"
:30 Sec Rest
:30 Sec Hang Power Clean (same load)
:30 Sec Rest
:30 Sec Pull ups
:30 Sec Rest
:30 Sec Double unders
1 min Rest between Rounds

Score is total Reps
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Old 05-03-2010, 09:22 AM   #7
Shane Atkinson
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Re: Lindsay's workout log

Congrats to you on the weight loss and even more so for going by the mirror as compared to the scale. Also congrats on all the improvements on pushups and pullups and all things RXd. You have been doing this longer than myself, so maybe you'll be able to provide me more info than I could provide you, but I am here for moral support along the way.

Keep up the hard work and keep that motivation high. You're doing great things.
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My Log: Oklahoma Strong
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Old 05-03-2010, 01:32 PM   #8
Lindsay Grant
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Re: Lindsay's workout log

Quote:
Originally Posted by Shane Atkinson View Post
Congrats to you on the weight loss and even more so for going by the mirror as compared to the scale. Also congrats on all the improvements on pushups and pullups and all things RXd. You have been doing this longer than myself, so maybe you'll be able to provide me more info than I could provide you, but I am here for moral support along the way.

Keep up the hard work and keep that motivation high. You're doing great things.
Thanks Shane! It is always nice to hear words of encouragement!! I am sure you are doing great too!!!
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Old 05-04-2010, 08:51 AM   #9
Lindsay Grant
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Re: Lindsay's workout log

Yesteray's workout was good.. did 77lbs for my thrusterd and hang power cleans..not quite firebreather but getting there!! I did a total rep score of 319. Wish I would have done more but it was a great workout and I was exhausted afterwards!

Today's WOD:
" 3 Rounds, 2 Rounds, 1...Go"
400m Run
Then 3 Rounds of:
3 Squat Clean & Jerks 95/65 FB 135/95
10 Toe to Bar

400m Run
Then 2 Rounds of:
3 Squat Clean & Jerks
10 Toe to Bar

400m Run
Then 1 Round of:
3 Squat Clean & Jerks
10 Toe to Bar
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Old 05-06-2010, 08:46 AM   #10
Lindsay Grant
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Re: Lindsay's workout log

The workout the other day was great...did 86.8lbs for my squat clean and jerks! Not quite firebreather, but again..I am getting there!!

Took yesterday off to rest and can't wait for class tonight!

Tonight's WOD:
"Dead Man Running"
7 Rounds
6 Deadlifts 225/155 FB 275/185
10 Burpees
200m Run

Should be good!!
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