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Old 05-28-2009, 09:27 PM   #1
James Sellers
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Shannon's workout log

Hello to anyone who stumbles across this !

My name is Shannon, I'm 26/M/5'8"/180, trying to get down to 165 or so. I live in Wichita, KS, and the closest affiliate I know of is about 2.5 hours away in Kansas City.

I've tried to get into the CF way of doing things a time or two in the past, but work and a love of going out and drinking usually kept me from feeling up to working so hard.

I worked through about 4 months of Starting Strength back in '07, and I feel it gave me a pretty good base on the movements and I know it got be into better shape. It was my search for more information on Rip that led me to CF.

I've been doing the WOD at about 2 cycles behind for 4 weeks now, usually heading over to the Brand X scaling and picking something in the Puppy or Porch Range. Thanks to those guys for posting that stuff religiously.

I have gotten my mom to come a work out with me for 3 out of the 4 weeks, but I have no delusions that I am really a trainer. I'll be linking to videos we take of eachother during workouts and warmups for tips on form if I could bother anyone for some pro bono coaching.

I'm also currently enrolled at one of the local community colleges, and I would like any advice on a degree path that would lend itself well to coaching/ general fitness training in this special brand of fitness.

So enough of a long winded intro. I'll start posting my times tomorrow, I've kept a journal of what we've done since we started, so I'll get everything up.

3,2,1,GO!!!
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Old 06-07-2009, 09:29 AM   #2
James Sellers
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20May09

As promised, here's the beginning of the backlog:

3 RFT:
15 situp
10 back extension

3:39
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Old 06-07-2009, 09:30 AM   #3
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22May09

'Diane'
21-15-9

135# DL
HSPU, feet on bench

7:03
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Old 06-07-2009, 09:31 AM   #4
James Sellers
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23May09

3 RFT:

100' Walking Lunge
8" stair jump
20 jumping Pull-up

11:14
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Old 06-07-2009, 09:35 AM   #5
James Sellers
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24May09

50 SDHP
1/2 BW Benchpress x20
75 SDHP
1/2 BW Bench x10
100 (65) SDHP
1/2 BW Bench x 5

21:40

I had to cut the last 35 SDHP of the last round because my shoulder did a funny slide/ grind thing, and it hurt. I'm a big fan of my shoulders, and didn't want to hurt it. the next day it was a bit stiff, but the pain my arms from the high pull offset it enough.
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Old 06-07-2009, 09:37 AM   #6
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26May09

3 RFT:
Run 400m
35 Squats

17:23, only the last 2 rounds. we forgot to start the timer

I did this all with my mom to keep her motivated during the running, so the time isn't really mine, but hers.
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Old 06-07-2009, 09:41 AM   #7
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27May09

"Twins"
2 RFT:

50 SDHP, these are always done with a 1pood KB, btw
10 HSPU, feet on bench

then

10x thruster, 45#
10 pull-ups, witha really ugly kip

5:45 / 10:37
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Old 06-07-2009, 09:44 AM   #8
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28May09

"Michael"

3RFT
run 400m
15 back extension
25 sit-ups

36:09

again, did the WoD with my mother and helped her in the runs, so the time doesn't really reflect on me as much as her. She felt 1000 during the run, though and was surprising me with the push she was putting into those sections.
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Old 06-07-2009, 09:47 AM   #9
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30May09

CFT

Squat: 155/185/205
still had some gas, but didn't want to overextend. been a while since I've done these heavy

Press: 85/90/95
reaching the limit here, no problem getting up, but it was shaky

Deadlift: 205/225/255
not too much room left, but still a little. grip was not as much of an issue as I remember it being
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Old 06-07-2009, 09:49 AM   #10
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1June09

"Barbie"

5RFT, 3 minute rest between rounds:

5 Pull-up
10 Push-up
15 sit-up
20 Squat

1:55/1:38/2:05/2:20/2:25
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