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Old 04-16-2007, 06:58 PM   #1
Gant Grimes
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CFT 070413

First total-trained 2 mos

32/M/205

Squat 285 (245, 265, 285)
Press 155 (115, 135, 155)
Deadlift 355 (285, 325, 355)

775 Total

(Message edited by gant on April 16, 2007)
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Old 04-17-2007, 07:53 AM   #2
Gant Grimes
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Judgment Day- 070416 (3 WODs in one session)

Totaled Friday, rested Saturday, jogged it off Sunday.

Cindy + Helen + Push jerks 5x5

Cindy: 12 rounds, first time unassisted (dropped a few rounds but intensity was way up)

Helen: 29 mins. First time KBs (subbed a 12 kg KB). Spent extra time on KB form and finding the right weight. Pullups were assisted, too, after Cindy. Subbed 600m row. Need to locate equipment closer together. Lack of intensity was a little disappointing.

Push jerks: 45, 65, 75, 85, 95. Still working on perfect form for jerks. Don't go above this weight.

* Felt stronger at end of workout. Did set of 10 unassisted pull-ups. Pre-workout: 24g protein + 1 scoop NO Explode. Workout: 1 scoop Cytomax. The old MTB formula.
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Old 04-17-2007, 08:21 AM   #3
Gant Grimes
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Old Benchmarks

*First CF workout at end of February. Workout 2-5 times per week depending on moving schedule.

070225
"Cindy"
13 rounds (all pullups w/resistance band)

070318
"Cindy"
13 rounds (half pullups w/resistance band)

070402
"Angie" (100x: pullups, pushups, situps, squats)
23:25- as RXd

070410
"Elizabeth" (21-15-9: Clean 135#, Ring dips)
24:40 (first set dips assisted; cleans were f'n brutal)

-----
Beginning strength standards in Feb.07:
**Started with good foundation but no weight training in past 8 years (had done isometric exercises for martial arts, rugby, and mountain biking). Left knee still atrophied from 2003 surgery--not properly rehabbed (responding well to squats). All exercises PERFECT form. Throw out reps if poor form is used.

pullups: 2 unassisted
back squat: 3x225
front squat: 5x95
OH squat: 45
bench: 10x185 (pitiful)
deadlift: 5x225
handstand pushups: 7
press: 5x65
jerk: sets of 2x45, 65 (form only--done in late March)
clean: 155 (est.)
dips: 4-5 unassisted
pushups: ~20 (est.)
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Old 04-18-2007, 06:50 AM   #4
Dana Joseph Stewart
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070416

"CINDY"
17 rounds plus 5 pullups and 10 pushups. All pullups were unassisted.

Goal for next date with "CINDY" is at least 18 complete rounds.
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Old 04-18-2007, 07:10 PM   #5
Dana Joseph Stewart
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3 rounds for time:

400 meter sprint
Hang Power Snatch (20 lb dumbbells) x 21

completed in 10:40

max heart rate: 194
ave heart rate: 135

This kicked my a$$. I used sprints instead of rows because my shoulders were sore from yesterday's swim. I worked in some arms, chest, and shoulder exercises afterwards.
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Old 04-19-2007, 05:42 AM   #6
Michael Pettyjohn
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38/M/285
2nd Week of Crossfit--body starting to recover from the shock.
3 rounds for time:
500m row
Hang Power Snatch (40lb barbell)
20:00
Max Heart Rate: 182
Avg Heart Rate: 135
The row was challenging, but it was the HPS killed me. I tried 60lbs, then 50lbs, but my form was awful, so I emptied my cup and dropped the weight to 40lbs.
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Old 04-19-2007, 05:46 AM   #7
Michael Pettyjohn
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Cindy (oh, how I hate you).
7 rounds in 20:00
all pull-ups assisted
3-7 rounds push-ups were done from the knees (oh how my Drill Sergeant be proud!).
Word of the Day for Work out of the Day: pathetic.
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Old 04-19-2007, 07:45 AM   #8
Gant Grimes
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070418: 11:59

Still sore as hell from my triple play on Monday. This was the first workout I feel I performed well. I had a false start--rowed a fast 500m then got disrupted and started over--but I was determined to get in under 14 min. Once I saw I was on pace for 12, I ignored the vomit in my throat and cranked out the last 14 reps.

Welcome aboard, Pettyjohn. I finished my first Cindy with resistance band pullups, knee pushups, and holding on to a rack so I wouldn't fall over. Cindy's like the hot chick who kicks you in the balls when you try to talk to her. You know it's going to hurt, but you can't help yourself.

Don't really care for today's WOD. I'm going to do it after a 5x5 Squat, Press, and DL. I also switched to ring pullups in the CFWU. I like it.
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Old 04-19-2007, 09:50 AM   #9
Dana Joseph Stewart
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I am going to do the 5 X 5 workout today too. I will finish up with abs and a 5000 meter row.
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Old 04-19-2007, 09:51 AM   #10
Michael Pettyjohn
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I'm going to stick with the WOD--I can use the ab workout. Gant, have you read Sun & Steel, by Yukio Mishima? The book is referenced on the GymJones website.

(Message edited by mdpettyjohn on April 19, 2007)
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