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Old 06-09-2009, 08:06 AM   #11
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/8/09

Im a few days behind now, so I did last Thursday's WOD tonight after work.

Crossfit Warmup x3. I did overhead squats with a 45lb bar the last round instead of pvc pipe. Very difficult, but practice is helping.

Deadlift 1-1-1-1-1-1-1
Did a set of 5 at 135lb for warmup and to focus on getting my start position right and keeping my back straight.
215
235
255 Last rep I could do with a double overhand grip
285 (pr)
295 (pr)
255x2 to focus on form and grip.

with 295lb as a new DL, that would conceivably put my CF Total over the 600lb mark assuming all my other lifts remain the same. We are doing CF Total on wednesday, so I will see if that holds true =)
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Old 06-09-2009, 09:05 AM   #12
Dave Coughlin
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Re: Michael's Log (Go Knights!)

Hey there Mike

Do you work out at CF FireBase? I've been an on-again/off-again member there since they've opened. Now, I pretty much go to AM classes during the week, and I try ot make the 9am Saturday class as much as possible.

I live downtown, and am always dragging friends of mine out to parks for some CF stuff. Otherwise, I hit the WODs at a few other places I go to work out.

Congrats on the DL PR, and be careful with the CFFB WODs...they are quite intense
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Old 06-10-2009, 06:19 AM   #13
Michael Garmon
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Re: Michael's Log (Go Knights!)

Hey Dave, I do go to CF Firebase. I've been going for about a month now, usually to the tuesday/thursday 7pm class because of work, and as many saturdays as I can make it. My nickname there is GPS, cleverly given by Raquel.

I have some equipment in my garage that I use on days that im not at CF Firebase (since I only do that 2-3 times a week) so on those days I usually like to do more strength based workouts since clearly that is where im lacking!

I've noticed that about CFFB workouts, haha.

6/9/2009

Looked at the site after I got home from work and saw BS 1-1-1-1-1-1-1. Didn't look at the date to see that was todays workout. Oops!

CF Warmup x3 with overhead squat using the bar the last round. Still ridiculously hard with such little weight. Worked on handstand holds and L Sits as well.

135
155
185
195
205x
205 (tied previous PR)
215x
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Old 06-10-2009, 07:13 PM   #14
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/10/09

BW = 188.5

CF WUx2
Jumprope for 5 minutes. Still can't do a double under, but my jump roping has improved from 2 jumps in a row to about 2 minutes in a row over the last month.

WOD

Got this one off the page of Crossfit Evolution:

10 Push Press (95lbs)
10 Abmat Sit-ups
8 Push Press
20 Sit-ups
6 Push Press
30 Sit-ups
4 Push Press
40 Sit-ups
2 Push Press
50 Sit-ups

Finished it in 9:18. Situps, which are usually a strong point for me, felt labored the whole way through.
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Old 06-11-2009, 06:36 PM   #15
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/11/09

CFWU

WOD
Strength Day
Bench Press 5x3

Warmed up with some light weights then got to business.

135
165
175 (pr)

Felt good, so tried out a new 1rm
185 (pr) +10lbs over my PR from last week.

Last week I couldnt even get this weight off my chest. This week I got it down and up with minimal struggle. Im hoping next bodyweight day I can do 195.

After I worked on handstand holds for about 5 minutes and L - Sits for about 5 minutes. I can do a 10 second L-Sit now!
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Old 06-12-2009, 07:34 PM   #16
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/12/09

WOD

Working late everyday this week, I didn't get a chance to go to the CF Firebase this week. I did yesterday's workout:

3 set of 3 reps of:

Back Squat
165
175
185

Press
75
95
115 (failed last rep) 105 was my previous 1rm, so I felt good about this one

Deadlift
205
245
265
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Old 06-14-2009, 02:59 PM   #17
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/14/2009

BW = 193

Played basketball today for about 2 hours. It was HOT!!
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Old 06-17-2009, 09:51 AM   #18
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/16/09

Skills practice

I practiced L-Sits for and N-sits for 10 minutes today. Longest L-Sit was 9 seconds long, N-sits were obviously longer but I didn't time those.

I also practice free standing hand stands and really focusing on extending my shoulders and putting weights on the top of my palm instead of the heels of my palms. Was able to hold the hand stand between 4-6 seconds each time.
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Old 06-17-2009, 06:47 PM   #19
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/17/09

Did a workout with some buddies at the house tonight. Had 1 first timer in the group.

CFT

SP - 125(PR 20lb increase)!
BS - 225(PR 20lb increase)!
DL - 305(PR 30lb increase)!
----------
Total - 655 (PR 70lb increase)

Last time I did CFT (about 25 days ago) my CFT was 585. I'll see how it improves next month!

WOD
4 rounds
15 burpees
25 air squats
50m uneven farmers walk (35/50lb dumbbells)

Finished this in 11:14.
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Old 06-18-2009, 07:21 PM   #20
Michael Garmon
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Re: Michael's Log (Go Knights!)

6/18/2009

BW = 191

Worked out at local crossfit firebase tonight. Was good to be back there after a few weeks of working late and having to workout at home.

OHS 5-5-3-3-1-1-1
65
85
95
95
115x
105
115

First time doing OHS with anything other than a PVC pipe and my shoulders are still feeling it! Feel like until I can get the form down it will be more of a shoulder workout than anything else. Felt good all the way through, though.
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