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Old 06-20-2011, 08:04 AM   #1
Matt D Miller
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Let's get dangerous...Matt's workout log

I've decided to start logging my workouts, in an effort to keep myself honest. I work out after work in my garage, following the programming at www.crossfitpeachtree.com/wod (wfs). It's a box that's close to me that my roommate goes to, and that I go to sometimes to work on my lifting technique. Some info about me:

26 years old
computer programmer
5'8" 175 pounds
335 DL
275 BS
195 PC

Throughout high school and college, i was pretty obese. I'd stay in and play video games every day. About three years ago I decided to start eating better and being more active, and now I won't look back. My goals are increased conditioning, increased strenth, and reduced body fat. In addition to crossfit, Other activies I do include mountain biking, and I practice kendo 1-2 times a week. I also do hot yoga.

I try to crossfit 3 days on 1 day off 2 days on 1 day off.
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Old 06-21-2011, 05:34 AM   #2
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

After warmup spent 5 minutes working on double unders

Then did 5x3 overhead squats at 115 lbs. I have avoided these like the plague and have decided to try to get better. Going down is the hardest part for me...I can get back up fairly easily.

Scheduled WOD was:
20-15-10
Thrusters
Burpee Pullups

I scaled back on the numbers and did 15-10-10. It was either that or lower the weight, and I decided to do it at the normal 95#. Finished it in 9:55
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Old 06-21-2011, 06:30 PM   #3
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Waited for it too cool down a little outside, cloud cover really helped

warmed up
5 minutes of double unders

worked up to 3 RM deadlifts
275-295-305-315-325

then did wod which was:
5 Rounds for time
15 Power Cleans @ 115 lbs
15 KB swings at 1.5 pood

my first round of power cleans I did all 15 at 125 lbs. That was too heavy for the wod, so i went down to 115. Finished in 17:20. Worried about my grip on the KB swings. Sweaty palms makes me worried that it's going to slip out.

Finished the evening with a three mile walk with my dog
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Old 06-23-2011, 05:36 AM   #4
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Worked out last night. Very weird to work out while it was storming out.

Warmed up

3x5 Back squats
185-215-240

215 felt better than 185. Guess I need to warm-up better.

Wod was 10 minutes of Box jumps as high as possible.

Put a 45# and a 35# plate on top of the 24" box I have. That was as high as I was comfortable with.

Got in 106 reps

Then Tabata plank hold. Messed up with my counting, so I did one extra round just to be sure. Last one was brutal.

Finished with a 2.5 mile walk with the dog.
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Old 06-23-2011, 08:20 PM   #5
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Hooray for rest days. Three and a half mile walk with the dog
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Old 06-24-2011, 05:02 PM   #6
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

WOD that was programmed was heavy squats, and seeing as I had just done heavy squats on Wednesday, I decided to do something else. Found a CFFB wod that seemed interesting

Warmed up

3 sets of max strict chinups
8,5,4

12,9,6,3
155 lb power clean
ring dips

Ring dips felt really good. Following a tip, I set them up higher than I normally do and they seemed to be a touch easier.

Had a lot of trouble with the power cleans. First set seemed to be going ok until i got about 75% through. Having a lot of problems getting under the bar. Maybe I should video myself and post for critiques. Finished the wod in 10:10.
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Old 06-25-2011, 11:02 AM   #7
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Decided to do another CFFB wod today because that's what I had time for.

Warmed up
Worked on pistols using an elastic band for help

3x5 Bench
all done at 155 lbs

10 rounds
3 HSPU
5 Pullups
7 Toes to bar

finished in 14 minutes even. Tore my callous on the last round
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Old 06-28-2011, 03:58 PM   #8
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Had to take a few involuntary rest days. Came down with strep throat. Still on antibiotics and steroids, but had to do something.

500 M row
100 Double unders
20 KB @1.4 pood
3x3 deadlift #295

Dead after this. Definitely not close to 100%
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Old 06-30-2011, 09:28 AM   #9
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Gave working out a try...think i'm much closer back from being sick

warmed up
practiced double unders for a few minutes

back squat 3x5
190
220
245

Grace
30 C&J
7:35 min
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Old 07-01-2011, 04:15 PM   #10
Matt D Miller
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Re: Let's get dangerous...Matt's workout log

Wanted to work on opening my hips today

400 m run
3 rounds of cindy

3x5 hang power cleans at 135 lbs

5 rounds
10 2pood KB swings
1 min max row

made sure to keep under a 2 min/500m pace for each round of rowing

not sure if i have ever used the 2pood kb before. bastard is heavy
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