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 07-07-2006, 06:34 PM   #1
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
I used to post on exrx.net, which is a great site for lifters, but now I'm hooked on crossfit. I've decided to move my journal over here. Anyway, here's some info about me:
Age-20
BW-180
Height-6'2"
BP-260
SQ-315
DL-345

I started out over a year ago just working the 'glory muscles,' mostly bench press. Then I moved into powerbuilding (powerlifting for hypertrophy), then straight powerlifting. Only recently have I begun olympic lifting. And today I did my first true crossfit workout. At this point I am pretty strong, but I desperately need the neuromuscular training of oly as well as the cardiovascular training of all crossfit workouts.

I'm not going to follow the WoD for a little while. I'm going to begin with some work on the 'girls' that I can do (need some equipment) this summer.
  Reply With Quote
Old 07-07-2006, 06:50 PM   #2
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
When I return to school I'll have more equipment and so can add more 'girls.' Right now I don't have bumper plates or a squat rack, so I'm kinda limited in what I can do.

I've also come up with five workouts that are more focused on lifting, but with a crossfit twist (these I've given the names of ancient 'goddesses').

Athena, Demeter, and Minerva done for max pound-reps.
Athena - BP 5x5, Inc 4x4, CaJ 3x3, SQ 5x5 HSQ 3x3 (when I say this it means Hack Squat, which is a variant of the squat very similar to a deadlift).

Demeter - Dec 5x5, Inc 5x5, Sna 3x3, DL 5x5, SQ 3x3.

Minerva - BP 3x3, Dec 4x4, Clean 3x3, HSQ 5x5, DL 3x3.

There are two others as well:

Artemis and Shiva, done for max total reps, counting the minimum over two sets each of:

Artemis - OHSQ 95lbs, Sna 115, PPress 135lbs, CaJ 155, Clean 175,

Shiva - Upright Row 95, Sna 115, BO Row 135, Supine Rows, Pullups.

Hope you guys like these, maybe even make use of them too...
  Reply With Quote
Old 07-07-2006, 07:04 PM   #3
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
Now finally for today's workout!

Grace - 19:16.0, 5/2/2/2/3/3/2+1F/3/3/3/2.
Rest.
400 m Run (treadmill), 1:35.0.

I was surprised with how quickly my ability to CaJ decreased to just 2 or three per set. Also surprised at how long this took. Shows how badly I need muscular endurance huh? But I also need work on my jerk. Other WoDs including thruster ought to help.
  Reply With Quote
Old 07-08-2006, 12:54 PM   #4
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
I was planning on doing Lynne yesterday after Grace, but my left anterior deltoid was killing me, so I passed then. Little did I know it would come up today!

Lynne: total - 59, done with 2 minute rests between each round, five rounds, no rest moving from bench to pullups.
BP - 35... 10-8-6-5-6
PU - 24... 8-6-4-3-3

My goal for my first time, which was set to be achievable was a total of 50. I'm pretty happy with a score of 59, hopefully I'll manage 65 next time.

Followed Lynne with a 5 minute rest, then did a max effort 1 mile stationary bike ride.
Time - 2:56.0 (actually the computer doesn't show tenths).

I'm glad this was under 3 minutes, I'll try to improve to 2:52.0 next time.

  Reply With Quote
Old 07-09-2006, 09:42 AM   #5
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
Today I did Fran, was planning on a 1000 m row afterwards, but I was too gassed after Fran.

Total time- 22:20.4

Thruster breakdown - 7-6-4-4/5-5-5/5-4
Pullup breakdown - 6-5-5-5/4-4-4-3/4-4-1

Hopefully next time I'll get it under 20:00.0, just a nice gradual improvement.
  Reply With Quote
Old 07-10-2006, 05:18 PM   #6
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
Rest day today for me, I'm going to try to go 4 days until my next one to get back on schedule with the WoDs.

I tried to work on my handstand balance, I can't wait to begin handstand pushups!
  Reply With Quote
Old 07-11-2006, 05:57 PM   #7
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
Well, Nancy kicked my *** today. I wanted to do it because of all the work I need on overhead squats. Unfortunately... I need a lot of work on overhead squats...

There were some positives however, my 400 run time was 1 second faster, 1:34.0. It's hard to substantially improve much more, since I'm running on a treadmill. The fastest I could get to 1/4th mile is 1:15.0 plus the time it takes for the treadmill to speed up to max speed, which is at least 12 seconds.

I'm planning to try Angie tomorrow, so in preparation I did 30 supine rows followed by 30 dips for time. It took 4:59.9, narrowly under 5 minutes. Next time 4:45.0. I figure any time I can do it all under 4 flat I'll add 5 supine rows and 5 dips.
  Reply With Quote
Old 07-12-2006, 05:07 PM   #8
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
I was planning on doing Angie, but instead did Cindy as the rx'd wod:

Cindy - 10 rounds in 19:00.0 flat. Could have done more, but was extremely queasy. I think I discovered the worst possible pre-workout meal...

1 lb (pre-cooking weight) of bacon, inside of two and a half grilled cheeses. Thank god I didn't finish all three...
  Reply With Quote
Old 07-13-2006, 05:56 PM   #9
William Winger
Member William Winger is offline
 
Profile:
Join Date: Jun 2006
Location: New Haven  Connecticut
Posts: 405
My gym only has two bars, so I decided to do something different:

Tabata rowing (for calories per round):
9-9-8-9-7-7-8-8, total of 65. Next time I'll aim for 70.

Since I was wearing a Stanford t-shirt, a woman asked my dad, who had been yelling 'stop' and 'go', if I rowed FOR Stanford. Had to laugh at that.

Clean 135lbs 10 times.
Clean and Jerk 135lbs 4 times.

Then I worked on handstand balance against the wall twice. Able to do 1 handstand pushup each time. Unfortunately I am a big person... so there was a lot of blood rushing to my head. This was the limiting factor (well, and balance).

Pullups to failure: 15 palms away, no kip, full ROM.

Not super great, but I was pleased. Plus I helped my dad learn some new exercises: arnold press, clean, push press etc.
  Reply With Quote
Old 07-14-2006, 06:01 AM   #10
Tim Dewey
Member Tim Dewey is offline
 
Profile:
Join Date: May 2005
Location: Va Beach  Va
Posts: 41
Hi DubDub. Just a hint. I never let the 3 bar thing bother me. I happen to have two O bars and an EZ curl bar on the back porch, but what I do for the 3 bar thingy, is to load up one for the DL, the other for the BP, and either load up DB's or load my duffle bag up with rocks for the cleans. If I only had one bar, I would sub in weighted dips for the BP. The WOD's were't written in stone as to equipent, so a little innovation goes a long way.
  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
PNH Journal Neil Hicks Workout Logs 13 04-30-2007 09:56 AM
Jim F's Journal James Farris Workout Logs 0 10-14-2006 01:55 PM
CF Journal # 21 vs #15 Brad Williams Nutrition 2 03-06-2006 07:39 PM
Nov. CF Journal John Walsh Community 7 11-02-2005 01:17 AM
Journal Parth Shah Fitness 5 03-20-2004 07:38 AM


All times are GMT -7. The time now is 04:11 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.