Mike's Workout Log

Mike Howard · 07-26-2008, 01:34 PM

I've been crossfitting for a couple of years. gradually becoming more strict in my WOD's. Starting this log to document my fitness level, and document my progress.

Today's WOD
21-15-9
Overhead Squat 65 lbs
burpees

Score: 9:50

Couldn't do overhead squats with 95 lbs so I scales it back. I'll have to build up to it.

Burpees were tough. Really got my heart pounding!

Mike Howard · 07-27-2008, 10:36 AM

Sunday July 27, 2008

WOD
Michael
3 rounds for time
50 sit-ups
50 straight leg dead lifts with 40 lbs (substitute for back extensions)
800 meter run

Score = 28:38

This is the WOD from Friday. Did this one in my driveway / neighborhood. The run was the toughest part. My legs were sore adn tight from yesterday's WOD. Hven't run in a while so I should be able to improve on this.

Mike Howard · 07-29-2008, 05:58 PM

June 28, 2008

Rest day. Played baseball today. Over 40 league. Wasn't pretty. We lost 8 to 0. 2 plate appearances. Base on Balls and Hit by Pitch. Made a nice backhand play at third base. Legs are sore from Crossfit.

Vanessa Sisson · 07-29-2008, 06:03 PM

Hi Mike! Had to say hi since you are obviously a Red Sox fan. I have a friend that lives in Boston and he is Red Sox crazy. I think he's going to a game tonight. Do you workout out on your own or in a globo?

Mike Howard · 07-29-2008, 06:05 PM

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?

Mike Howard · 07-29-2008, 06:11 PM

I belong to a couple of globo gyms. one near work and one near home. I'm the only crossfitter at either. Although I've recently mentioned Crossfit to a few people and they've checked the web site and asked to try a workout with me.

I'm a major red sox fan. O go to their fantasy baseball camp every winter. On Monday, I'm playing a camp reunion game at Fenway Park.

Mike Howard · 07-31-2008, 04:21 PM

Wednesday July 30, 2008

Rest day!

Mike Howard · 07-31-2008, 04:23 PM

Thursday July 31, 2008

WOD
3 Rounds for time:
400M runn
21 kettlebell swings with 35 lbs
12 pullups

Score = about 15 minutes (no stopwatch!)

Mike Howard · 08-02-2008, 10:09 AM

Friday August 1, 2008

Rest day!

Mike Howard · 08-02-2008, 10:12 AM

Saturday August 2, 2008

WOD
Maximum Rounds in 20 Minutes:
3 pullups
6 pushups
9 squats

Score = 17 rounds

This was my personal best. Did it after playing baseball for 3 hours! Pullups are getting easy. My kipping has improved by doing the drills / progressions shown in the videos on the web site.

07-26-2008, 01:34 PM	#1
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Mike's Workout Log I've been crossfitting for a couple of years. gradually becoming more strict in my WOD's. Starting this log to document my fitness level, and document my progress. Today's WOD 21-15-9 Overhead Squat 65 lbs burpees Score: 9:50 Couldn't do overhead squats with 95 lbs so I scales it back. I'll have to build up to it. Burpees were tough. Really got my heart pounding!
	__________________ Mike 3 ,2 ,1 ,Go! Last edited by Mike Howard : 07-26-2008 at 01:38 PM.

07-27-2008, 10:36 AM	#2
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log Sunday July 27, 2008 WOD Michael 3 rounds for time 50 sit-ups 50 straight leg dead lifts with 40 lbs (substitute for back extensions) 800 meter run Score = 28:38 This is the WOD from Friday. Did this one in my driveway / neighborhood. The run was the toughest part. My legs were sore adn tight from yesterday's WOD. Hven't run in a while so I should be able to improve on this.
	__________________ Mike 3 ,2 ,1 ,Go!

07-29-2008, 05:58 PM	#3
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log June 28, 2008 Rest day. Played baseball today. Over 40 league. Wasn't pretty. We lost 8 to 0. 2 plate appearances. Base on Balls and Hit by Pitch. Made a nice backhand play at third base. Legs are sore from Crossfit.
	__________________ Mike 3 ,2 ,1 ,Go!

07-29-2008, 06:03 PM	#4
Vanessa Sisson Member Profile: Join Date: Jul 2008 Location: Fort Worth TX Posts: 2,760	Re: Mike's Workout Log Hi Mike! Had to say hi since you are obviously a Red Sox fan. I have a friend that lives in Boston and he is Red Sox crazy. I think he's going to a game tonight. Do you workout out on your own or in a globo?
	__________________ f/5'4"/Weight: Who the hell knows and who the hell cares? My Log http://vanessasisson.blogspot.com/

07-29-2008, 06:05 PM	#5
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log 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?
	__________________ Mike 3 ,2 ,1 ,Go!

07-29-2008, 06:11 PM	#6
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log I belong to a couple of globo gyms. one near work and one near home. I'm the only crossfitter at either. Although I've recently mentioned Crossfit to a few people and they've checked the web site and asked to try a workout with me. I'm a major red sox fan. O go to their fantasy baseball camp every winter. On Monday, I'm playing a camp reunion game at Fenway Park.
	__________________ Mike 3 ,2 ,1 ,Go!

07-31-2008, 04:21 PM	#7
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log Wednesday July 30, 2008 Rest day!
	__________________ Mike 3 ,2 ,1 ,Go!

07-31-2008, 04:23 PM	#8
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log Thursday July 31, 2008 WOD 3 Rounds for time: 400M runn 21 kettlebell swings with 35 lbs 12 pullups Score = about 15 minutes (no stopwatch!)
	__________________ Mike 3 ,2 ,1 ,Go!

08-02-2008, 10:09 AM	#9
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log Friday August 1, 2008 Rest day!
	__________________ Mike 3 ,2 ,1 ,Go!

08-02-2008, 10:12 AM	#10
Mike Howard Member Profile: Join Date: May 2008 Location: North Andover MA Posts: 67	Re: Mike's Workout Log Saturday August 2, 2008 WOD Maximum Rounds in 20 Minutes: 3 pullups 6 pushups 9 squats Score = 17 rounds This was my personal best. Did it after playing baseball for 3 hours! Pullups are getting easy. My kipping has improved by doing the drills / progressions shown in the videos on the web site.
	__________________ Mike 3 ,2 ,1 ,Go!

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