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 05-24-2013, 02:21 PM   #1
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
My Journey

Well I have been bitten by the CrossFit bug and now it's time to get to work.

For now, I'll be focusing on the basics.

The WODs will be formed with the usual CF schemes: 7x1, 3-2-2-1-1-1-1, 21-15-9, RFTs, AMARAP, etc

Weightlifting

Clean (Full, Power, Hang Power, Full Hang)
Squat (Front, Back)
Jerk (Push)
Press (Push)
Deadlift

Body Weight

Burpee
Push Ups
Pull Ups
Sit Ups
Hanging Knee Raises
Dips

MetCon

Jump Rope
Running
Box Jumps

Schedule
Mon - On
Tue - On
Wed - On
Thur - On
Fri - Off
Sat - Off
Sun - Off

So time to rest up and do some form work on monday!
  Reply With Quote
Old 05-29-2013, 10:18 AM   #2
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

Well, I decided to stick with the main site programming for now. Nothing on monday to Memorial Day.

20130509

Warm Up
Treadmill - 5:00
Leg Swings - Forward/Backward/Side - 15 reps per leg
Hip Abduction/Adduction - 10 reps, pin 3

Work Out
Back Squat
3-2-2-2-1-1-1-1-1

135-155-165-175-185-195-200-215-225 (90% of 1RM)


Skill
Second Pull Clean Form Work
65 x 5
45 x 3

Cool Down
Quad, Ham, Calve, Hips (all of it), Achilles Stretching

Comments: Good stuff today. Squats were nice and deep. Need to work on thoracic mobility for the rack position of the clean.
  Reply With Quote
Old 05-30-2013, 02:14 PM   #3
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130530

Warm Up
Treadmill - 5:00
Pass Throughs - 10
Back Hip Stretch - :30/leg

Work Out
Power Clean - Speed

135 for 10 (rested between reps)

Skill
First Pull Clean Form Work
2-2-2

135-155-185

Cool Down
None

Comments: Sheeeeeeeeeet I didn't realize I lost that much PC strength. More work to be done. Nothing until Monday.
  Reply With Quote
Old 06-06-2013, 09:45 AM   #4
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130605

Warm Up
Elliptical - 5:00
Lat Pulldowns - 10 @ 15 lbs
Tricep Extension - 10 @ 15lbs
Cobra Ab Stretch - 30 seconds
Shoulder Circles - foreward/backward, 10 per arm @ 15lbs

WOD

"Angie"

100 50 Pull-ups
100 50 Push-ups
100 50 Sit-ups
100 50 Squats

Time: 18:56

Cool Down
Bike to get HR down; no stretching

Comments: Pull ups were done with 115lbs of assistance on machine; got up to 25 reps before I had to break them up; 10s and 5s at the end.
My Push Ups have gotten horrible; got up to 10 reps before I had to break them up; 2s and 3s at the end.
Got up to 20 reps on sit ups before I had to break them up; 10s and 5s at the end.
Got up to 25 reps on squats before I had to break them up; 15s and 5s at the end.

Red is the RX'd WOD, Green is my scaling of the WOD
  Reply With Quote
Old 06-07-2013, 10:53 AM   #5
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130606

Warm up
Treadmill - 5:00
Lat stretch
Shoulder Circles - foreward/backwards, 10 per arm @ 15 lbs

WOD

"Karen"

150 75 80 Wall-ball shots, 20# 16# ball

Time: 10:00

Comments: Got up to 20 reps before I had to break them up into 5s. Gym had a 10# or 16# ball, I chose the 16#. Scaled it at 75 but got 80!! Lower back was on fire so I stopped, gotta listen to your body.

Blue is the actual result of the WOD.
  Reply With Quote
Old 06-09-2013, 06:13 PM   #6
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130608

Off Day

1.62 mile walk with the 19 month old, 30:44.

20130609

Off Day

~0.50 mile walk with the family, 17:21.

"Linda" scaled to 50% tomorrow.
  Reply With Quote
Old 06-10-2013, 06:34 PM   #7
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20130610

Warm Up
Treadmill - 5:00
Hip Swings - side/foreward/backward--10 small ROM, 10 big ROM
Power Clean - 45 x 10

WOD

"Elizabeth"

21-15-9 11-8-5
Clean, 135# 115#
Ring dips Assisted dips

Time: 4:33

Skill
Pistols (done holding onto resistance band) - 2 reps right, 0 reps left

Back Extension:3x10
V Up Machine: 3x10

Cool Down
Groin, ham, quad, calve, Achilles @ :30

Comments: Dips were done with 100# of assistance. Nothing was broken into sets. Time includes walking from squat to dip and back. Pistols on right leg going down was fine, problem coming back up. Pistols on left leg couldn't go down, went to bottom couldn't hold position. I believe I have major mobility issues.
  Reply With Quote
Old 06-11-2013, 02:41 AM   #8
Shane Atkinson
Member Shane Atkinson is offline
 
Shane Atkinson's Avatar
 
Profile:
Join Date: Oct 2009
Location: Cache  OK
Posts: 756
Re: My Journey

Looking good so far. I like the colors! Anyways keep letting that bug bite!

May I ask your stats? Ie; height, weight, etc.
__________________
My Log: Oklahoma Strong
  Reply With Quote
Old 06-12-2013, 11:39 AM   #9
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

Quote:
Originally Posted by Shane Atkinson View Post
Looking good so far. I like the colors! Anyways keep letting that bug bite!

May I ask your stats? Ie; height, weight, etc.
Sure. M/22/70"/200#

20130612

Warm Up
Treadmill - 5:00
Shoulder Circles - 10 per arm @ 10#
Pass Throughs - 10
Standing Tricep Press - 10 @ 40#
Lat Pulldown - 10 @ 40#
Face Pulls - 10 @ 40#
Bench - 10 @ 45#

WOD

"Lynne"

5 rounds, max reps

Bw Bench Press - 200# 100#
Pull Ups Assisted Pull Ups

Rd 1 - 21 / 25
Rd 2 - 14 / 20
Rd 3 - 14 / 13
Rd 4 - 15 / 19
Rd 5 - 15 / 13

Totals: 79 / 90

Cool Down
Bicep, Tricep, Lat, Chest, Front/Rear Delt Stretching

Comments: Didn't have a spotter on bench but ended when I struggled to press. Pull ups were done with 100# of assistance. Good WOD today.
  Reply With Quote
Old 06-13-2013, 01:12 PM   #10
Christopher Walls
Member Christopher Walls is offline
 
Profile:
Join Date: Feb 2009
Location: Alton  IL
Posts: 250
Re: My Journey

20120613

Warm up
Calisthenics

WOD
1.84 mile // 2.9 k Run

Time: 21:51

Cool Down
On the floor near death
Groin, quad, ham, calve stretching

Comments: Yuck. Horrible sleep, poor hydration, cardio slacking. Noted.
  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
3 On / 1 Off Journey Case Belcher Community 0 02-25-2012 11:36 AM
It's the journey James Orr Workout Logs 2 04-28-2010 06:55 PM
A whole new journey. Jeff Bonn Workout Logs 12 12-03-2009 08:12 PM
My Journey Cole Troxell Workout Logs 4 03-11-2009 12:07 AM
The journey so far Claude M Crowe Testimonials 8 01-29-2009 09:11 AM


All times are GMT -7. The time now is 04:04 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.