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Old 08-02-2008, 10:24 AM   #11
Stephen Smith
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Re: Mike's Workout Log

Quote:
Originally Posted by Mike Howard View Post
Tuesday July 29, 2008

WOD
Crossfit Total
Overhead Squat = 135 lbs
Deadlift = 250 lbs
Squat = 225 lbs
Total = 610 lbs


This was my first CFT. I did it at a Globo Gym. I didn't have a spot, so I couldn't push it too far, especially the overhead squat. It's a goo baseline. Next time I'll shoot for 650 lbs. We'll see how much I feel this tomorrow.

What's a good CFT? I'm 44 yrs old and weigh 195 lbs. Is there a target relative to body weight?
A good CFT is relative to your personal strength and fitness more than age. How tall are you? 6'4" and 195# is a lot different from 5'8" and 195#. You'll see a lot of improvements as you get more comfortable with the lifts, then it will slow down of course, but you can continue to see gains. I've only done 3 CFT's myself, but I've gone up in total every time.

One thing, though... OHS is not part of the CFT. It's supposed to be an overhead press (or shoulder press, or military press, whatever you want to call it).

Finally, to the logs! I find that posting here is very useful for keeping myself motivated. I also enjoy reading other peoples' logs. Some of them make me feel rather humble, but they're all very good motivators...
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Old 08-03-2008, 03:14 PM   #12
Mike Howard
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Re: Mike's Workout Log

Sunday August 3, 2008

WOD
"Griff"
Run 800 meters, Run 400 meters backwards
Run 800 meters, Run 400 meters backwards

Score = 17:31



Running backwards is tough!!!!!
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Old 08-04-2008, 12:04 PM   #13
Mike Howard
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Re: Mike's Workout Log

Quote:
Originally Posted by Stephen Smith View Post
A good CFT is relative to your personal strength and fitness more than age. How tall are you? 6'4" and 195# is a lot different from 5'8" and 195#. You'll see a lot of improvements as you get more comfortable with the lifts, then it will slow down of course, but you can continue to see gains. I've only done 3 CFT's myself, but I've gone up in total every time.

One thing, though... OHS is not part of the CFT. It's supposed to be an overhead press (or shoulder press, or military press, whatever you want to call it).

Finally, to the logs! I find that posting here is very useful for keeping myself motivated. I also enjoy reading other peoples' logs. Some of them make me feel rather humble, but they're all very good motivators...
Thanks for the encouragement and info. I'll get my CFT correct next time.
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Old 08-07-2008, 04:35 PM   #14
Mike Howard
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Re: Mike's Workout Log

Monday August 4, 2008

Rest day
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Old 08-07-2008, 04:38 PM   #15
Mike Howard
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Re: Mike's Workout Log

Tuesday August 5, 2008

WOD
5 rounds of Overhead Squats - 5 reps each

Score: 95 lbs, 95 lbs, 95 lbs, 85 lbs, 85 lbs
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Old 08-07-2008, 04:38 PM   #16
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Re: Mike's Workout Log

Wednesday August 6, 2008

Rest day
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Old 08-07-2008, 04:39 PM   #17
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Re: Mike's Workout Log

Thursday August 7, 2008

Rest day
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Old 08-09-2008, 05:01 AM   #18
Mike Howard
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Re: Mike's Workout Log

Friday August 8, 2008

Rest day again...... Sometime work has to come first!
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Old 08-09-2008, 12:20 PM   #19
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Re: Mike's Workout Log

Saturday August 9, 2008

WOD (Scaled)
20 pull-ups
20 hanging snatches with 55 lbs
15 pull-ups
15 hanging snatches with 55 lbs
10 pull-ups
10 hanging snathes with 55 lbs

Score: 15:37


Getting much better at pull-ups. Not a problem at all today. Snatches were tough in round 1, then I got the technique down. Could probably use at least 10 more lbs next time.
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Old 08-10-2008, 10:44 AM   #20
Mike Howard
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Re: Mike's Workout Log

Sunday August 10, 2008

WOD
Maximum rounds in 20 minutes:
Clean with 95 lbs - 12 reps
Run 400 meters

Score = 4 Rounds (finished round 5 in 20:09)
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