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Old 01-01-2009, 04:02 AM   #1
Marc Bajaj
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Location: College Station  TX
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Marc's CrossFit new years resolution

Day 1: Dec 31, 2008
CrossFit Warmup as per the FAQ section
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

In lbs
Shoulder press 95-105-115-125-135
Push press 115-115-120-125-135(finished in good form but felt a bad strain in my back under the shoulder blade)
Push jerk 95-95-105-105-115

Push jerk form is different, good workout today/

Last edited by Marc Bajaj; 01-01-2009 at 04:05 AM..
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Old 01-10-2009, 05:00 PM   #2
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 2: Jan 1, 2009
1/2 mile Run
50 Pull-ups
125 Push-ups
200 Squats
1/2 mile Run

Cruise from Jan 2-Jan 10, 2009. Pick up again on the 11th.
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Old 01-12-2009, 10:36 AM   #3
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 3: Jan 11, 2009 Pullup variation
Warm up: 3x10
Samson Stretch
Overhead Squat
Sit-ups
Back Extensions
Bicycle 5 minutes
Push-ups

Workout: (Jan 8)
Ten rounds for time of:
3 weighted pull-ups (10lbs weighted) 5:47....2 minute rest
5 strict pull-ups (5 sets @ 25lbs help, 5sets @ 40lbs help) 6:27...3:30minute rest
7 Kipping pull-ups 7-7-6-5-4-5-3-3.5-3-1 13:11
TOTAL:124 pull-ups in 30:53

Abs:
2 circuits of:
30 crunches
50 toe touches
20 each side of side crunches
20 back flexs
20 push throughs

set 1: 2:51 set 2: 2:20
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Old 01-12-2009, 10:23 PM   #4
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 4: Jan 12, 2009 Front Squats
Warm up: 2x10
Samson Stretch
Overhead Squat
Sit-ups
Back Extensions
Bicycle 5 minutes
Push-ups
Good Mornings

Workout: Front Squats 5-5-5-5-5
115-125-135-155-175

Abs: 2x circuit
Oblique extensions - 10
Oblique stabalizers (30 seconds)
Stabalizer planks (45 seconds)
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Old 01-13-2009, 10:17 PM   #5
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Well I'm out of shape...
Day 5: Jan 13, 2009

Warmup:
Joint Mobility
Samson Stretch (30 seconds each leg)
10 Overhead Squats w/ 45lb bar
10 Sit-ups
10 Back Extensions
10 Dips

Workout: 5k (3.1 miles)
Managed to get 1.38 miles in 13:13 (pathetic)
Bench Press 3x10 @ 165lbs

Well, that workout was terrible...felt terribly fatigued very fast, and really felt the soreness of the last 2 days of workouts.

Not running in a month plus the extra weight I gained on the cruise didn't help either. Use this as motivation...
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Old 01-15-2009, 06:59 PM   #6
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 6: rest
Day 7: Jan 15, 2009
Warmup:
Joint mobility
samson stretch
back extensions
dips
bike 5 min

Workout: death by clean and jerk @ 111 lbs
1-2-3-4-5-6-7-8-3 (3 reps into the 9th minute @ 9:25)
30 dips
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Old 01-18-2009, 12:48 PM   #7
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 8: partied too late the previous night didn't make it to the gym
Day 9: Jan 17, 09
Warmup:
Stretch
Joint mobility
Samson Stretch
Overhead squats
Back extensions
Dips

Workout: For time (porch scale)
10 sit-ups
10 hip/back extensions
20 95 lb thrusters got 15
30 pull-ups got 15
10 push-ups

20 sit-ups
20 hip/back extensions
15 95lb thrusters
20 pull-ups got 15
20 push-ups

30 sit-ups
30 hip/back extensions
10 95lb thrusters
15 pull-ups some jumping towards the end
30 push-ups

Whoops, forgot to post time--21:52

Last edited by Marc Bajaj; 01-18-2009 at 01:04 PM..
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Old 01-19-2009, 02:35 AM   #8
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 10: Jan 18, 2009
Warmup:
Stretch
Joint mobility
Samson Stretch
Back extensions
Dips

Workout: Linda scaled Aimed for 10-8-6-4-2
Deadlift(1.5x BW = 285) 225lb 8-8-6-4-2
Bench(1.0x BW = 195) 175lb 10-8-6-4-2
Squat Clean (.75 BW = 142.5lb) 133lb 8-6-6-4-2

Was unable to time the workout as I had to wait for stations to open at the gym unfortunately, but the workout took roughly 35 minutes with wait time.

Not quite what I was shooting for goal wise, but it is getting there.
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Old 01-20-2009, 10:12 PM   #9
Marc Bajaj
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Re: Marc's CrossFit new years resolution

Day 11: rest day - this stuff is killer on the body in the beginning
Day 12: Jan 20, 2009
Warmup
Stretch
Joint mobility
Samson
Bike 5min

Workout: Hang clean 1-1-1-1-1-1-1
133-133-155-155-177-177-199(Failed, would have been PR for hang clean)

8-8-8-8-8-8-6-6 (60 total) parallel bar dips
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Old 01-21-2009, 10:27 PM   #10
Marc Bajaj
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Join Date: Dec 2008
Location: College Station  TX
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Re: Marc's CrossFit new years resolution

Day 13: Jan 13, 2009
Warmup:
Stretch
Joint mobility

Workout: HSPU progressions and L-Pullups
HSPU: 10-10-10-5(of a harder progression)
L-Pullups 5-5-5-5-5-5
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