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Old 02-15-2011, 10:18 PM   #1
Christopher Paulson
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Chris' Log

15Feb11
Angie
100 Pullups
100 Pushups
100 Situps
100 Squats

Time: 26:13


Second CrossFit WOD. Very first was Filthy Fifty - months 6+ ago.
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Old 02-16-2011, 03:24 AM   #2
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Re: Chris' Log

16Feb11
Eva
5 Rounds for time
Run 800m
30 Kettlebell Swings (2 Pood)
30 Pullups

Subbed:
3 Rounds
Run 800m
20 Kettlebell Swings (1.5 Pood)
20 Pullups

Time: 33:33
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Old 02-17-2011, 03:00 AM   #3
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Re: Chris' Log

17Feb11
Annie
50-40-30-20-10 Rep rounds of:
Double Unders
Sit-ups

Subbed:
Tuck Jumps

Time: 8:51

(I don't know how to perform double unders - future plans to incorporate them as a cash-in/buy-out)
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Old 02-18-2011, 08:52 AM   #4
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Re: Chris' Log

18Feb11
Rest Day

Well, it was suppose to be a rest day, but I lose my mind if I don't do something. That being said...

Ab work.

Then I tried a modified version of the Bear Complex w/ 95#
Deadlift
Bentover Row
Hang Power Clean
Front Squat
Push Press
Back Squat

I couldn't press the bar back over my head once it was racked on my shoulders. It felt like a weird angle and I didn't want to chance injury since I didn't have a spot. I racked the bar on the squat rack and placed it on the ground from there. In the end, I did 7 sets of 1 rep each. Then I did 2 sets of 2 reps each. Then 1 set of 3 reps. I think not being able to get the bar back over my head hindered my ability to get a fantastic workout today.
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Old 02-19-2011, 03:41 AM   #5
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Re: Chris' Log

19Feb11
Buy-in
10 Knees to Elbows (3 sets)
10 Minutes practicing jump rope

WOD
Kelly
5 Rounds for time
400m Run
30 Box Jumps @ 24"
30 Wallball @ 10' Target w/ 20# Wallball

Subbed:
4 Rounds
15 40# Dumbbell thrusters
15 Box Jumps @ 24"

Time: 23:42

Thoughts for the Day: I was pretty gassed by the end of it. During the WOD I felt like dying, but afterwards I felt as though I could've pushed myself harder in each aspect of the WOD.
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Old 03-12-2011, 03:28 AM   #6
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Re: Chris' Log

12 Mar 11
After much back and forth on prespective short/long term goals, I finally settled in and have a strong grasp of where I'm headed. Sticking with SS until I have the base strength to effectively move through a CF WOD.

Current Stats:
Age: 24
Height: 69" (5'9")
Weight: 145 lbs.
(All are current 5RM)
Deadlift: 225
Squat: 215
Bench: 185
Clean: 115 (Hanging Clean - Cleans from the deck elude me some how?)
Press: 115

Goals before returning to Crossfit WODs:
Weight: ~160-170 lbs.
Deadlift: 315
Squat: 275
Bench: 225
Clean: 185 (Mastering a full clean is first priority here.)
Press: 150

Unrealistic?

I've done about two weeks of SS. But we'll call today Day 1 of that. So here are todays numbers:

Squat: 215
Bench: 185
Deadlift: 225

I fear my form is off, but becuase there are no mirrors in the gym and I work out alone, I have no way of knowing if I'm going low enough on the squats and if I'm maintain a neutral posture on my deadlifts. I feel weird to ask some random dude to film me with my iPod while I work out too.
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Old 03-14-2011, 05:45 AM   #7
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Re: Chris' Log

14Mar11
Squats 225
Push Press 120
Hanging Power Clean 95

Decent form all around. Depressed that I didn't use more weight for the Cleans but still glad I had better form than normal. Just going to slap 2.5's on next time and crawl my way up.

Thoughts of the day: Practice Cleans from the deck. Stretch shoulders better. I realize my cleans should be stronger than my press, I think my lack of familiarization with cleans is my biggest hurdle. The more I do them, the more comfortable I feel with them. I understand the mechanics involved. I just need to apply what I know and perfect through scrutinous repetition.
Side note: Signed up for the CF Journal - Best $25.00 I've spent.
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Old 03-15-2011, 05:27 AM   #8
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Re: Chris' Log

15Mar11
Rest Day

Perusing through the CF Journal. Picking up any and all information I can on stretches, warm ups, and form. Can't view any of the videos so it's all the PDF files.

Plan for tomorrow is to start with the CFWU, followed by some dynamic stretching, then dedicate about 20-30 minutes on form before kicking off the workout. 10-15 minutes on squats and 10-15 minutes on deadlifts. Finish it up with more dynamic stretching to cool off. Hopefully the addition in stretching will roll out some bugs I'm having in a few joints.
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Old 03-16-2011, 05:06 AM   #9
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Re: Chris' Log

16Mar11
Squats 230
Bench 190
Deadlift 245

Thoughts of the day: Felt I could've gotten lower on the squats. I'm going to stay at this weight until I get it right. Bench was decent. Looking forward to breaking 200. Deadlift was harsh. Lack of chalk in the gym (by lack - I mean no chalk) made it difficult to maintain grip on the bar. I had to stop after the 3rd rep to whip my hands and the bar off. Took some big inhales and knocked out 3 more (extra rep for stopping.) The stretching felt great. My shoulders don't feel taxed at all - any soreness is purely muscle and not joint pain.
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Last edited by Christopher Paulson; 03-16-2011 at 05:08 AM..
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Old 03-18-2011, 05:54 AM   #10
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Re: Chris' Log

18Mar11
Squats 235
Press 125
Cleans 115

Thoughts of the Day: Someone begged to use the rack and bar inbetween my sets which annoyed the hell out of me cause I was in my groove. Becuase of this I couldn't complete all my sets in time and was forced to leave only doing one set of cleans. The only saving grace in this is that the dude knew his clean form. So he gave me some pointers and I was able to clean 135 twice from the ground (which is a first). After he left I only had enough time to do one set of 5 reps at 115. Its clear that more practice with form and technique will bring my numbers up substantially. I feel /
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