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Old 09-29-2007, 02:21 PM   #1
Zach Powell
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Zach Powell's Log

Today is my first day using Crossfit.com.
WOD: "Cindy"
15 complete rounds.
Squats=45lb bar.

Not bad for my first crossfit workout....
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Old 09-30-2007, 08:49 AM   #2
Zach Powell
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Re: Zach Powell's Log

Workout Day 2.
Deadlifts:
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Old 10-04-2007, 06:48 PM   #3
Zach Powell
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Re: Zach Powell's Log

No Excuses! Today was the first day I have done squats since High School, (6.5 years ago). They felt GREAT! I ran 5k prior to the squats, but I chose to take it easy due to the first time weight has been on my back in so long. I will push harder as my body adapts to the olympic lifts.
WOD: Squats: 3-3-3-3-3
185 (Felt Light)
205 (Felt good)
205
205
205
225 (Still felt good).
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Old 10-06-2007, 09:51 AM   #4
Zach Powell
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Re: Zach Powell's Log

The L pull up smoked my abs. As I continued through the workout my L become more like an I. I can tell my core needs some work. But Crossfit willing my core will come around.
WOD:
Friday 071005
For time: 36 minutes
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

I can definately improve on this...
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Old 10-08-2007, 12:45 PM   #5
Zach Powell
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Re: Zach Powell's Log

WOD: 1-1-1-1-1-1-1 Max load Pull up
40
50
60
70
75
80
85 (completed, but very close to failure. I kipped at the top to raise chin completely over the bar.)

Great test of strength. I have never done weighted pull ups to max out. I LOVE IT!
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Old 10-17-2007, 05:23 PM   #6
Zach Powell
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Re: Zach Powell's Log

"Fran"

WOW! This workout can wear the body out in record time. I love pull ups, but the Thrusters are going to take some time to warm up to. Its not to say I don't like Thrusters, they are just tough to like right away.

Total time was around 13 minutes. I forgot my watch, and had to find a clip to fit the bar. The clip was slippling, so I did a quick pit stop for another clip. I didn't want to risk loosing the weight if I became tired in my crowded gym.
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Old 10-23-2007, 06:41 PM   #7
Zach Powell
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Re: Zach Powell's Log

"LYNNE"

5 rounds of max bodyweight Bench/pull ups
1: Bench 8 / Pull Ups 20
2: Bench 7 / Pull Ups 12
3: Bench 5 / Pull Ups 12
4: Bench 5 / Pull Ups 10
5: Bench 5 / Pull Ups 10
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Old 10-24-2007, 05:04 PM   #8
Zach Powell
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Re: Zach Powell's Log

"TABATA SOMETHING ELSE"
Pull Ups
13
8
4
4
4
4
3
3
Push Ups
16
15
10
8
8
8
10
10
Sit Ups
11
12
13
12
11
11
11
11
Squats
17
18
17
16
16
13
13
20
FINISHED with 350 Repetitions!
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Old 10-25-2007, 08:25 PM   #9
Zach Powell
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Re: Zach Powell's Log

"Michael"
800 Meters (upstairs, in a gym, on a treadmill)
Back Extensions (down Stairs)
Sit Ups (down Stairs)
30 Minutes.
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Old 10-31-2007, 07:38 PM   #10
Zach Powell
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Re: Zach Powell's Log

5 Sets of 5 Front Squat @ 155.
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