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Old 11-18-2008, 10:52 PM   #1
Neale Salvador
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Sal's "Rest days are a crutch for the weak" WOD log...

Aloha, fellow Crossfitters!

I've actually been consistently doing the WOD's (on the main site) for about 9 months now, I figure this is a better way to keep track of what I've been doing (vice my old method of writing down the results on random pieces of paper and junkmail laying around the house and trying to consolidate it days later in a notebook... not very efficient or accurate). I got started doing the daily WOD (on the main site) when I got out to Iraq in February and have been hooked ever since. Got back in September and I'm still going strong. Bottom line is, this stuff works... better than anything I've ever used in the past to get in shape.

I'm one cycle behind right now (I do the 3 days on, 1 rest day cycle) , will probably skip a cycle in a couple of weeks to get back on track.

-Sal
M/32/6'/178#

WOD today:

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

...as Rx'd---> 21:00
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Old 11-19-2008, 11:48 PM   #2
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

WOD Today...

Back Squat 5-5-5-5-5 reps

135#-145#-155#-160#-165#

Believe it or not, this is a PR .... I really need to work on my squats...
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Power never takes a back step - only in the face of more power. -Malcolm X
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Old 11-21-2008, 04:38 PM   #3
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

WOD Today...

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As Rx'd ---> 9:19... PR by 2 minutes from when I did this WOD in August of this year (my time then was 11:19)!

Felt really good after this WOD and did 3 sets (5 reps per set) of dead-hang pull ups with the 1.5 pood kettlebell hanging from my foot... followed by 3 sets (10 reps per set) of clapping pull-ups (kipping) and 10 bar muscle-ups.
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Old 11-22-2008, 06:04 PM   #4
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

WOD Today...

Push jerk 1-1-1-1-1-1-1 reps

135#-155#-165#-170#-175#-180#-185# (first time doing one rep max PJ's, so I guess this could be my PR)

Followed by 3 sets of 5 reps C&J's (power cleans) @ 135#; alternated with 3 sets of 10 clapping pull-ups (kipping).
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Power never takes a back step - only in the face of more power. -Malcolm X
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Old 11-23-2008, 07:15 PM   #5
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

WOD Today...

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Round 1 - 20
Round 2 - 15
Round 3 - 15
Round 4 - 13
Round 5 - 13
Round 6 - 13
Round 7 - 14

Total pull-ups (all kipping): 103
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Old 11-26-2008, 09:03 AM   #6
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

Late entry... Yesterday's WOD:

Run 5 K

I live up on a hill (ran down it --> 1.6 miles according to my Garmin GPS) and than ran up same hill (the other half of the 5k) for a grand total time of 20:23... lackluster performance. My average 3-mile run on a Marine Corps PFT is between 18:30 and 19:00.

Will be doing the C&J's 1-1-1-1-1-1-1 today.
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Power never takes a back step - only in the face of more power. -Malcolm X
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Old 11-26-2008, 03:21 PM   #7
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

WOD Today...

Clean and Jerk 1-1-1-1-1-1-1 reps

As Rx'd, full squat cleans (ankles to butt) and push-jerks locked completely out overhead utilizing active shoulders ...

135#-155#-160#-165#-170#-175#-180#(PR)
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Power never takes a back step - only in the face of more power. -Malcolm X
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Old 12-06-2008, 08:22 PM   #8
Artem Sivak
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

Haha dude I love your avatar pic!! I bet the kid is screaming with glee!!!

Log looks good! Keep up the good work!
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Old 12-09-2008, 02:46 PM   #9
Neale Salvador
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Re: Sal's "Rest days are a crutch for the weak" WOD log...

Quote:
Originally Posted by Artem Sivak View Post
Haha dude I love your avatar pic!! I bet the kid is screaming with glee!!!

Log looks good! Keep up the good work!
Hehe, thanks bro... that's my 2 (almost 3) year old son Josh, he is already getting into crossfit . He's already doing handstand push-ups and air squats (with almost perfect form)!

-Neale
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Power never takes a back step - only in the face of more power. -Malcolm X
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Old 12-09-2008, 05:02 PM   #10
Neale Salvador
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Cool Re: Sal's "Rest days are a crutch for the weak" WOD log...

Wow, been really swamped at work, been writing stuff down that I've been doing on yellow stickies again ... here is what I've done in the last week and a half (had to take one 3-day cycle off due to my Marine Corps physical fitness on December 2nd... ended up scoring a 291 out of 300 on it )...

WOD on November 29th:

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Will post the numbers for this one later... can't find my yellow sticky LOL

WOD on December 2nd:

Actually, this was technically a rest day, but I ran my PFT...

-20 dead hang pull ups
-100 crunches (under 2 minutes)
-3 mile run in 19 minutes and 34 seconds.

291 total score...

WOD on December 3rd:

Deadlift 3-3-3-3-3 reps

245#-255#-265#-285#-295#-305#(PR)

WOD on December 4th:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Pull ups = 78
Push ups = 95
Sit ups (anchored) = 129
Squats = 120

Total = 422(PR)

WOD on December 5th:

Shoulder Press 1-1-1-1-1-1-1 reps

95#-105#-110#-115#-125#-130#-135#(PR)

WOD on December 7th:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

7:40(PR) ...really need to work on my thrusters... that time is horrible.

WOD on December 8th:

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

6:15 as Rx'd (first time doing this WOD)

WOD on December 9th:

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

20:10 as Rx'd (first time doing this WOD)
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32/6'/178#
Power never takes a back step - only in the face of more power. -Malcolm X

Last edited by Neale Salvador : 12-09-2008 at 05:04 PM.
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