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 12-07-2010, 07:31 AM   #11
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

I made up a scaled down Kettlebell WOD based on yesterday's mainpage WOD.

21-18-15-12-9
12kg KB Clean (switched to High Pull!)
Squat holding KB
Knees to Elbows
21 minutes

later, 20 pull ups various grips, mainly chins. Broken into small sets.

It's tough working out at home! Motivation just isn't the same especially when kids are nearby. But gotta do it over the winter. Roads still aren't safe to drive especially at night. I changed from Cleans to High Pulls in the last sets and the knees to elbows were only to elbows for the first 10reps then could only do knees to biceps or shoulders!
  Reply With Quote
Old 12-12-2010, 08:42 AM   #12
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

Power Hang Clean into
Front Squat
20K x 5
30K x 5
35k x 3
35k x 3
35k x 3

Front Squat alone
40K x 5
40K x 5
40K is PR!

Back Squat
40K x 5
50K x 5
60K x 3 -too heavy today- got practice using the rack!
50K 3 x 3 x 5

WOD Lynne, Max Reps BW Bench Press and Max Reps BW Pull ups

5 sets (Scaled Bench to 30K)
1. 30K x 8, 10 Chins
2. 30K x 8, 4
3. 30K x 5, 4
4. 30K x 3, 4
5. 30k x 4, 4


BW Dips 4 sets of 5
L Sit, 4 x 30sec holds

Deadlifts 50K for 5 x 5

Good day. Back Squats were weird though-I felt shaky and weak. I want to just focus on form for a few weeks.
  Reply With Quote
Old 12-16-2010, 06:09 AM   #13
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

15/12/2010

Weighted Chins
12kg x 2
12kg x 2
12kg x 1
Bodyweight - 6, 3, 3, 3, 3

HSPUs onto cushion
5 x 5

Tuck Lever Hold
25sec, 10sec, 13 sec, 8 sec
(More of a ball then back straight so not great!)

Toes to Bar
4 sets x 10

3 Rounds
20 KB Swings 12kg
25 Air Squats

Good fast workout. I also practiced my kip swing and I can do a couple kipping pull ups now but need loads more practice and strength work.
  Reply With Quote
Old 12-18-2010, 08:46 AM   #14
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

WOD from last week
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Press - 25K, 30K, 32.5K (PR), 32.5K (Fail) 30K, 30K

Push Press - 30K, 32.5K, 32.5K, 35K (PR), 35K

Push Jerk - 25K, 25K, 30K

Just working on form on the Push Jerks since I've never done them and stopped after 3 sets to leave energy for rest of workout.

Strength -
Back Squat
40K x 5
50K x 5 x 5

WOD from last week
3 Rounds
10 Deadlifts - did 60K
30 GHD Sit ups - subbed 10K weighted Sit ups
Untimed. I took 1 min rest between rounds and deadlifts were unbroken.

Chin ups 6, 4, 3, 3
Dips 4 sets 5

Back squats were good. I'm going back to a lower weight to work on my form for awhile. I also wasn't going down all the way before and now that I am this 50K feels heavier than before. So I'll slowly work back up to my 70K max again over the next few months hopefully. I need to work on form on the Push Press too.
  Reply With Quote
Old 12-20-2010, 06:26 AM   #15
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

100 Push ups for time - 4.34 min

Kipping Pull ups - 20
10 sets of 2 - 3.15 min

100 Squats for time- 3.01 min

100 Sit ups for time (knees bent, anchored) - 4.14 min

L Hang - 4 holds - 15 sec best, 10 sec lowest

Good fast workout for at home. The push ups and squats are starting to feel easier than when I did Angie a few weeks ago, which is good progress. The push ups were 30 straight then sets of 10 or 5 and only a handful were not all the way down. The squats and sit ups were unbroken and squats were all the way down which I didn't do when I did Angie last. My kipping is getting better but I can still only string 2 together. I don't want to rush them though after reading about the shoulder risks, but they feel strong so far (and fun!).
  Reply With Quote
Old 12-21-2010, 01:39 PM   #16
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

Strength Work

Bench Press - trying for 5 x 5 35K
Warm up 20K x 5, 30K x 3
35K x 5
35K x 4
35K x 3
35K x 2
35K x 3
30K x 5

Hang Clean
20K x 5
30K x 3 x 5 sets
working on form, better than last week

Front Squat
WU 20K x 5, 30K x 3, 35K x 3
40K x 5
40K x 3 x 4 sets
Felt good. Going full depth. My wrists felt strained on first set of 40K. Moved elbows higher and they felt much better.

10 Rounds
Kipping Pull ups 2
Deadhang Pull ups 2
My Kipping felt really good. This is my first time doing kipping from a true hang without feet touching floor to begin the swing and I was able to use chalk. I see the advantage to kipping- my total including the deadhangs was 40 pull ups and if I did max reps of deadhangs my total would only be 20 or 25.

Deadlift
50K x 10 x 3 sets

Shoulder Presses
20K x 5 x 5

Good night but I'm Reeeally looking forward to getting on a 3 day a week schedule in January. Been cramming all lifting into one day a week for December but it's not ideal. I have an exertion headache now!! Looking forward to Xmas and want to post my goals for 2011 soon.

Last edited by Teresa McDermott : 12-21-2010 at 01:42 PM.
  Reply With Quote
Old 12-22-2010, 04:15 AM   #17
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

Thought it would be good to track my goals for 2011. Using this log has kept me more motivated and organised so this may work for the goals too.

Immediate Goal:
I want to get on a 3 day/week strength program as soon as possible and my goals might change once that is established.

Strength Goals for 2011
I want to concentrate on form & technique on all lifts more than numbers to get them to be like second nature. But for the biggies I have some numbers in mind.

Bench Press- 45K for 5RM, currently 35K for 5RM
Shoulder Press- 40K for 5RM, currently 32.5K for 1RM
Deadlift - get as close to 1.5BW as I can while keeping form and feeling like I'm not going to collapse, so goal would be around 85kg, currently at 65K for 4RM
Back Squat - 70K for 5 x 5 with proper depth/form! PR was 70K for 2RM but wasn't atg

Want to learn & practice proper technique on all other lifts. I can't OH Squat right now but I like doing Cleans and Snatches just need to practice much more.

Other Stuff
Pull-ups - Goal is 3 sets of 10 Kipping and same or close with strict pull ups.
WODs - just want to start estalishing times for all and try to improve as I get stronger.
HSPUs - go down to full ROM

Long term goals are benching BW and to do muscle ups and be able to do WODs as close as possible to RXd especially for pull ups and as close as reasonably possible on the weights.

  Reply With Quote
Old 12-30-2010, 06:04 AM   #18
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

Wanted to see how I would do on Fran since I've never done it. I used only the bar for Thrusters at 20K and did all the pull ups unassisted.

I got 8.10min.

Happy with the time but want to get stronger for the Thrusters and I need to make sure my arms are over my spine (not my head!). My pull ups were broken into groups of about 4 with mainly kipping but some strict pull ups. They were strong and good and I feel real progress here.

Back Squats
5 x 20K
5 x 40K
3 x 5 x 45K

Decline Sit ups
1 x 10 at 10k
2sets x 10 at 15K

Dips 4 sets 5

I was planning on starting Starting Strength next week but realise I can't Power Clean properly at all. I really need to break it down step by step and learn all the motions. So I may put off Starting Strength for now and just do my own program focusing on strength using the powerlifts + presses & pull ups which I feel more comfortable with. Had a great Christmas and looking forward to New Years. Hope everyone has a great one!!
  Reply With Quote
Old 01-04-2011, 08:14 AM   #19
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

Jan 3rd 2011

Warm up 500m Row 1.58min, 3 pull ups,20 squats

DB Bench Press
some warm-ups then
12kg each side - 5 x 5

DB Front Squat
24kg total - 3 sets x 10

Strict Pull ups to (almost) failure
Something like 7-4-3-3-3
with a 5min break before final set

Weighted Sit ups
8kg for 2 sets 25

Running
2 x 400m with 400m walk inbetween
1st time: 1.40 sec; 2nd time: 1.50sec

Good workout, first one after a week off. Everything felt fine except I missed being able to kip at this gym. Couldn't do it because I was using angled grips with no leg room. :-( Also some guy called me 'muscles' when I was doing the pull ups. LOL The running did feel harder than it should've but this is probably because I haven't ran in over a month. Looking forward to doing an AMRAP or other timed workout next time.
  Reply With Quote
Old 01-06-2011, 01:37 AM   #20
Teresa McDermott
Member Teresa McDermott is offline
 
Profile:
Join Date: Oct 2010
Location: Edinburgh  Scotland UK
Posts: 89
Re: Teresa's Log

This is my first week using the Practical Programming template from Starting Strength for my strength work. I won't be officially doing the program though as I still want to do some conditioning.

Jan 5th 2011

Back Squat
20K x 5
30K x 5
40K x 3
50K x 5 x 3

Press
20K x 5
25K x 5 x 3

Deadlift
60K x 5

200m run, untimed

Knees to Elbows
10, 10, 5, 5

Felt comfortable with these weights as starting weights. The Press felt much heavier now that I'm going to full extension versus just putting it over my head. The Squats feel great, concentrating on form and it felt good except my knees are still moving in on some reps.

Deadlift felt heavy but I guess it's supposed to! So glad to be back to a 3x week schedule. I'm not sore today from this workout and I was getting very sore for 48 hrs when I was jam-packing my strength work into 1 day all of last month. Looking forward to some slow and steady gains!
  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
Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth Greg Fischer Workout Logs 127 10-19-2010 04:03 AM
Blair's I should have a log since I don't like logs log. Blair Robert Lowe Workout Logs 197 01-05-2010 04:12 PM
Log, Log....It's big, it's heavy, it's wood. Kris Reeves Workout Logs 88 06-19-2009 12:12 PM
Graham's Log-Maybe if I log it I'll stick it out! Graham Fedorak Workout Logs 25 11-21-2008 05:15 PM


All times are GMT -7. The time now is 12:30 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.