My log.

Matt Thomas · 03-21-2007, 05:15 PM

Hey everyone. I decided to start a log so people around here more experienced than me can chime in on my workouts and give me advice if they'd like.

I'm sort of following crossfit but not really. I'm focusing a little more on strength, but I'm trying to do it mostly through static work and more gymnasticish type stuff. I do throw in a crossfit type workout at the end of my workouts 2 out of 3 days. Most of them are taken from this site, some from Ross Enamait.

Goals: To be able to do a planche, front lever, free standing handstand pushup, iron cross (don't have the rings to train this yet, but they're on the way) and a sub 5 minute Fran.

Anyways, to the log:

3-17-07:
Tuck Planche (36,24seconds)
L-Sit (26,25,19seconds)
Superset:
Tuck Planche Pushup 3X10
Extended Arm Plank 3X30seconds
Superset:
Plyometric Pushups on ball 3X10
V - Ups 3X15
1 Hand Pushup 1X5 (each hand)
5 Rounds:
5, 1 arm DB snatches per arm (50#)
5, 1 arm DB swing per arm (50#)
10 burpees
Time: 10:40

3-18-07
Deadlift: 5 sets of 300# for 3.

3-19-07
Superset:
Handstand Pushup: 12, 15, 15
Tuck Front Lever: 29seconds,Clock didn't start the seconds time (roughly 25 seconds)
3 rounds for time:
400m run
65# hang snatch, 12 reps
21 pull ups
Time: 15:19

3-20-07
Rest

3-21-07
Tuck planceh: (34, 27seconds)
Tuck Sit (like an L-sit, but knees to chest): 17, 19, 20 (was shooting for 20 each time -_-)
Superset:
Weighted pushup 3X15 (25#)
Russian twist 3X20 (25#)
-------------
1 arm pushpu on ball: 1X5 each arm
"Grace"
30 reps for time:
135# Clean and Jerk
Time: 6:59

Sorry for the length of my first post. If you guys have any advice or anything you see wrong with what i'm doing i gladly welcome all input. Thanks.

Matt Thomas · 03-22-2007, 05:37 PM

3-22-07
Pistols: 3X10 (per leg)
---------
2 rounds of:
10 knee tucks
10 standing long jumps
10 standing side jumps
10, 1 footed long jumps (per leg)
10, 1 footed side jumps (per leg)
5 back tucks
10 jumps over a standing tire
10 weighted jumps over a tire (65#)
10 side jumps over a standing tire
5 back tucks
------------
Back squats: 1X20 (155#)

Ron Fielder · 03-23-2007, 04:30 PM

Hey Matt,
Thanks for posting in my log!
Good luck with your Workout goals.
I am still a newb, too, but love this stuff.

Matt Thomas · 03-23-2007, 04:42 PM

Thank you as well for stopping by. I enjoy following other peoples progress. It can be really inspirational.

3-23-07
Handstand hold against wall: 2X1:30
Superset:
HSPU on parallets against wall: 3X5
Standing ab wheel roll out: 3X5
--------
Tuck front lever: 32, 24, 4seconds
--------
3 rounds for time:
Run 400m
65# thruster X30
Pull-ups X30
Time: 26:29

This workout killed me. My pull-ups are seriously lacking. I reallly need work on them if i'm ever going to get that Fran goal. Thrusters weren't spectacular either. You know what, nothing about this workout was spectacular. It was very humbling.

Samantha Preuninger · 03-24-2007, 04:56 AM

Wow, Matt, your workouts look tough. Keep it up!

Matt Thomas · 03-24-2007, 07:52 PM

I'll certainly try :-)

3-24-07

REST

Steve Newton · 03-24-2007, 08:27 PM

Matt, that's an impressive time for Enamait's "Magic 50" in your first post. Just curious, are you following his standing wheel rollout progression? It seems like it would fit in nicely with your other goals.

Matt Thomas · 03-24-2007, 08:53 PM

I guess it's okay, but I need to find a way to standardize my burpee height. I notice that by the fifth round my height on the jump is pretty horrific. I think from now on I'll jump to touch my pullup bar to ensure quality reps on every round. And which ab wheel progression are you refering to? I see it says to start by doing partial to a wall and moving further away from the wall each time. Is that what you mean? I sort of just go down as far as I can on every rep. It would probably be a good idea to have a way to guage this exercise as well though to make sure I'm going at least as low on every rep.

Matt Thomas · 03-25-2007, 05:47 PM

3-25-07
Short day today. Just some strength stuff.

Tuck sit: 18, 20, 20seconds
Superset:
Elevated pushups on ball: 4X10
Weighted Situps (25#): 4X15
Weighted 1 arm pushups (25#): 1X3 (per arm)
1 arm pull-up progression: 3X3 (per arm)

Matt Thomas · 03-26-2007, 08:21 PM

3-26-07

Weighted pistols (25#): 3X10 (per leg)
Deadlifts: 225X20, 245X10, 265X5

03-21-2007, 05:15 PM	#1
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	Hey everyone. I decided to start a log so people around here more experienced than me can chime in on my workouts and give me advice if they'd like. I'm sort of following crossfit but not really. I'm focusing a little more on strength, but I'm trying to do it mostly through static work and more gymnasticish type stuff. I do throw in a crossfit type workout at the end of my workouts 2 out of 3 days. Most of them are taken from this site, some from Ross Enamait. Goals: To be able to do a planche, front lever, free standing handstand pushup, iron cross (don't have the rings to train this yet, but they're on the way) and a sub 5 minute Fran. Anyways, to the log: 3-17-07: Tuck Planche (36,24seconds) L-Sit (26,25,19seconds) Superset: Tuck Planche Pushup 3X10 Extended Arm Plank 3X30seconds Superset: Plyometric Pushups on ball 3X10 V - Ups 3X15 1 Hand Pushup 1X5 (each hand) 5 Rounds: 5, 1 arm DB snatches per arm (50#) 5, 1 arm DB swing per arm (50#) 10 burpees Time: 10:40 3-18-07 Deadlift: 5 sets of 300# for 3. 3-19-07 Superset: Handstand Pushup: 12, 15, 15 Tuck Front Lever: 29seconds,Clock didn't start the seconds time (roughly 25 seconds) 3 rounds for time: 400m run 65# hang snatch, 12 reps 21 pull ups Time: 15:19 3-20-07 Rest 3-21-07 Tuck planceh: (34, 27seconds) Tuck Sit (like an L-sit, but knees to chest): 17, 19, 20 (was shooting for 20 each time -_-) Superset: Weighted pushup 3X15 (25#) Russian twist 3X20 (25#) ------------- 1 arm pushpu on ball: 1X5 each arm "Grace" 30 reps for time: 135# Clean and Jerk Time: 6:59 Sorry for the length of my first post. If you guys have any advice or anything you see wrong with what i'm doing i gladly welcome all input. Thanks.

03-22-2007, 05:37 PM	#2
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	3-22-07 Pistols: 3X10 (per leg) --------- 2 rounds of: 10 knee tucks 10 standing long jumps 10 standing side jumps 10, 1 footed long jumps (per leg) 10, 1 footed side jumps (per leg) 5 back tucks 10 jumps over a standing tire 10 weighted jumps over a tire (65#) 10 side jumps over a standing tire 5 back tucks ------------ Back squats: 1X20 (155#)

03-23-2007, 04:30 PM	#3
Ron Fielder Affiliate Profile: Join Date: Dec 2006 Location: Uvalde TX Posts: 275	Hey Matt, Thanks for posting in my log! Good luck with your Workout goals. I am still a newb, too, but love this stuff.

03-23-2007, 04:42 PM	#4
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	Thank you as well for stopping by. I enjoy following other peoples progress. It can be really inspirational. 3-23-07 Handstand hold against wall: 2X1:30 Superset: HSPU on parallets against wall: 3X5 Standing ab wheel roll out: 3X5 -------- Tuck front lever: 32, 24, 4seconds -------- 3 rounds for time: Run 400m 65# thruster X30 Pull-ups X30 Time: 26:29 This workout killed me. My pull-ups are seriously lacking. I reallly need work on them if i'm ever going to get that Fran goal. Thrusters weren't spectacular either. You know what, nothing about this workout was spectacular. It was very humbling.

03-24-2007, 04:56 AM	#5
Samantha Preuninger Member Profile: Join Date: Mar 2007 Location: New York NY Posts: 17	Wow, Matt, your workouts look tough. Keep it up!

03-24-2007, 07:52 PM	#6
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	I'll certainly try :-) 3-24-07 REST

03-24-2007, 08:27 PM	#7
Steve Newton Member Profile: Join Date: Dec 2006 Location: Selkirk NY Posts: 18	Matt, that's an impressive time for Enamait's "Magic 50" in your first post. Just curious, are you following his standing wheel rollout progression? It seems like it would fit in nicely with your other goals.

03-24-2007, 08:53 PM	#8
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	I guess it's okay, but I need to find a way to standardize my burpee height. I notice that by the fifth round my height on the jump is pretty horrific. I think from now on I'll jump to touch my pullup bar to ensure quality reps on every round. And which ab wheel progression are you refering to? I see it says to start by doing partial to a wall and moving further away from the wall each time. Is that what you mean? I sort of just go down as far as I can on every rep. It would probably be a good idea to have a way to guage this exercise as well though to make sure I'm going at least as low on every rep.

03-25-2007, 05:47 PM	#9
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	3-25-07 Short day today. Just some strength stuff. Tuck sit: 18, 20, 20seconds Superset: Elevated pushups on ball: 4X10 Weighted Situps (25#): 4X15 Weighted 1 arm pushups (25#): 1X3 (per arm) 1 arm pull-up progression: 3X3 (per arm)

03-26-2007, 08:21 PM	#10
Matt Thomas Banned Profile: Join Date: Jan 2006 Location: Orlando FL Posts: 3,648	3-26-07 Weighted pistols (25#): 3X10 (per leg) Deadlifts: 225X20, 245X10, 265X5