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Old 07-26-2012, 12:58 PM   #1
Mike Dunne
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Mike's CFCC Log

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First four months of crossfit. Scores and times compiled from CFCC webpage. Any omissions are my own fault for not keeping a log in the first place.

3/12/12

First Day!

Strength:

Two Choices, you can complete a max set of 15 reps (with bodyweight x 15 as a goal) or you can complete an Overhead Squat for a Max of 1 rep

55lbs. x 1

Hunter's Revenge

0(65/24) (I wish I could recall what this meant :-) )

3/13/13

Strength:

Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up

AB+RPU

Nate

10+2 Pullup

3/14/12

STRENGTH: Work up to a peak of 1 for the Pronated Grip Pull-up.
METABOLIC CONDITIONING: “FIGHT GONE BAD”

14/12/45 183 (yeah..no idea)

3/16/12

STRENGTH: SUMO DEADLIFT, up to a peak of 1. - 145lbs
METABOLIC CONDITIONING: WOD 12.4 – 150 Wallballs, 90 Double Unders, 30 Muscle-ups, 12 minute cap. - 142 Wallballs.

3/17/12

Mobility & Gymnastics

3/19/12

SKILL/STRENGTH: Turkish Get Up, review the movement, work up to a max if you feel comfortable with the skill. - 10lbs

METABOLIC CONDITIONING: Five Rounds for time of: 15 Turkish Get Ups (1.5/1 pood – alternate arms as needed), Short Loop Run - 10lbs 2RDs + 13 TGU

3/20/12

21-15-9 reps of:
115/75 pound Front Squat
Pull-ups (may be kipped)

65lbs/AB : 16:38

3/21/12

METABOLIC CONDITIONING: 3 Rounds for time of: 25 American Kettlebell Swings (1.5/1), 25 Plate Loaded Good Mornings (45/25 – metal or bumper, take your pick), Rope Climb – 2 ascents. If you cannot climb the rope – perform 10 Single Arm Ring Rows on each arm. - 12kg/25lbs/RR : 15:16

3/23/12

STRENGTH: Conventional Deadlift, work up to a light and very fast peak of 1. : 185lbs

METABOLIC CONDITIONING:
“Diane” : 11:24(PU)

3/25/12

GYM MOVE!

3/27/12

STRENGTH: Front Squat, up to a peak of 3 (no dumping allowed – so don’t try to squat anything you can’t – at least for today). : 135lbs
METABOLIC CONDITIONING: 3 rounds for Max Reps: Pronated Grip Pullup, Ring Dip (rest as needed between rounds) – Lynne-style, but less rounds. : 5/5 - 5/4 - 7/6

3/28/12

STRENGTH: 30 ft., Farmer’s Walk as much Weight as you can.
*Each handle weighs 49lbs. Plus the clips, each handle is 50lbs.* : 220lbs
METABOLIC CONDITIONING: 30 Burpee Box Jumps For time (28/24) – You must STEP DOWN from the box. : 3:20

3/30/12

STRENGTH: Conventional Deadlift, up to peak of 3. If you are deadlifting over 300lbs. you may not drop your deads, and you should use the Atlas Stone Drop pads to lift off of if you do need to drop for any reason (they are by the wall balls). : 175lbs
METABOLIC CONDITIONING: Red Light, Green Light… For 15 minutes. If you win, you get to make everyone else do 20 reps of something. Don’t take yourself too seriously. No wins :-(

4/1/12

Mobility and Intro to Oly.

4/2/12

STRENGTH: Press, up to a peak of 3.
METABOLIC CONDITIONING:

50 thrusters, 45lbs or 35lbs (barbell)
15 L-Pullups
40 thrusters
12 L-Pullups
30 thrusters
9 L-Pullups
20 thrusters
6 L-Pullups

*If you don’t have L-pullups, sub a strict pullup.

4/3/12

STRENGTH: Front Squat, up to a peak of 2. : 135lbs
METABOLIC CONDITIONING: 21-15-9 Reps of: Front Squat (155/115) alternated with a Russian Kettlebell Swing (2/1.5) : 95lbs/1p: 12:15

4/4/12

POWER: Box Jump, work up to a peak of 2 and try to land ABOVE PARALLEL for both squats (upon landing your hip crease should not fall below the knee)- record your height. Think about jumping higher not necessarily tucking your legs under you into a squat as soon a possible.: 36"
METABOLIC CONDITIONING: “Cindy” AMRAP in 20 minutes of 5 pullups, 10 pushups, and 15 squats.: AB/Kn: 8RDS + 12 Squats

Intro to Oly.

4/9/12

STRENGTH: Front Squat, up to a peak of 5.: 135lbs
METABOLIC CONDITIONING: For men: 150 Pushups for time. For women: 100 Pushups for time. 10 minute cap.: 94(Kn) Capped.

4/10/12

POWER: Snatch: At the Coach’s discretion, work with doubles and then up to a single for the day. - 65lbs x 2
METABOLIC CONDITIONING: 1k Row - 3:59:01 (warmup) 3:55:09 (metcon)

4/11/12

STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. : 195lbs

METABOLIC CONDITIONING:5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift. : 155lbs 6:46

CFE (Rowing)

4-6x500m, rest 2:00mins in between

4/13/12

STRENGTH: Bench Press, up to a peak of 5. - 95lbs
METABOLIC CONDITIONING: “Special Death by Pullups” (45/20lbs weighted, strict, kipping): +5lbs 7 +4

4/16/12

ACTIVATION: Box jump, max 1. - 32.5"
STRENGTH: Front Squat, up to a peak of 3. - 135lbs
METABOLIC CONDITIONING: For time: 100 American Kettlebell Swings (32/24/16/12kg). - 16kg - 5:36

4/17/12

STRENGTH: Snatch, work with doubles with Coach’s direction, then continue to work up to a single. - 65lbs x 2
METABOLIC CONDITIONING: “Four Leaf Clover” In the back alley, starting from the door, complete four rounds for time: 20 Jump Squats, one Ludlow loop. - 9:08

4/23/12

STRENGTH: Front Squat, up to a peak of 2. - 140lbs

METABOLIC CONDITIONING:
Crushing Helen from CrossFitFootball.com
Complete 8 rounds for time of:
60 yard sprint
8 Russian KB Swings – 2/1.5 pood
5 Plyo Push Ups

11:30

4/25/12

STRENGTH: Deadlift, up to a peak of 2.
METABOLIC CONDITIONING:
Complete the following in the least amount of sets possible:
50 Handstand Push Ups
100 Pull ups

5/2/12

STRENGTH: Deadlift, up to a peak of 1. - 205lbs
METABOLIC CONDITIONING:
21-15-9 reps for time of:
American Kettlebell Swing, (1.5/1)
Pull-ups (Kipping)

9:52 (AB)(1)

CFE(Rowing)
Row: 4x500m, rest 3:00 mins between each repeat

5/4/12

STRENGTH: Bench Press, up to a peak of 1. - 135lbs.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups. - (AB/65lbs) 13:22

5/8/12

STRENGTH: Press, up to a peak of 3. - 100lbs
METABOLIC CONDITIONING: 5 Rounds of 1 minute at each station: Wallball (20/14 – 10ft.)/HSPU (if no HSPU —> Push-up). Submit TOTAL reps for BOTH movements. - 122(PU)

5/9/12

STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3. - LB +5lbs
METABOLIC CONDITIONING:

From the Floor:

10 Front Squats (155/115)
30 Double Unders
8 Front Squats
30 Double Unders
6 Front Squats
30 Double Unders
4 Front Squats
30 Double Unders
2 Front Squats
30 Double Unders

* If no double unders, complete 100 singles.

6FS + 50 Singles.

CFE(Rowing)

5/11/12

STRENGTH: Deadlift (Conventional), up to peak of 3. - 175lbs
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups - (65lbs/AB) 10:48

5/15/12

STRENGTH: Press, up to a peak of 3. - 105lbs
METABOLIC CONDITIONING: AMRAP in 7 minutes: Burpees. - 71

5/16/12

STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 3.
METABOLIC CONDITIONING:
Complete four 2 minute rounds of AMRAP: 4 Box Jumps (30/24), 8 Toes to Bar, 12 American Kettlebell Swings (1.5/1) – rest 1 minute in between rounds.

CFE(Rowing)

5/18/12

STRENGTH: Deadlift (Conventional), up to peak of 3. - 195lbs
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups - (65lbs/AB) 11:37

5/19/12

Intro to Oly

5/21/12

STRENGTH: Back Squat, up to a peak of 2. - 135lbs
METABOLIC CONDITIONING: 3 Rounds for Max Reps: 1 minute Back Squat (135/95), 1 minute Row for Calories, 1 minute rest. - 17/21/25 (95lbs)

5/22/12

STRENGTH: Press, up to a peak of 2. - 105lbs.
METABOLIC CONDITIONING: 21-15-9 reps of: Handstand Push-ups alternated with Chest to Bar Pull-ups. - 9:45(AB/PU)

5/23/12

STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 2. - AB

METABOLIC CONDITIONING:
“Helen + stairs”
3 Rounds for time of:
Run the Ludlow Loop
American Kettlebell Swings (1.5/1), 21 reps
Pull-ups, 12 reps - - 14:25 (1p/AB)

CFE(Rowing)

5/25/12

STRENGTH: Deadlift (Conventional), up to peak of 2. - 205lbs
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups - (65lbs/AB) 10:58

5/27/12

“MURPH”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

81:00 (AB/KPU)

DAMN.

5/28/12

STRENGTH: Back Squat, up to a peak of 1. - 145lbs
METABOLIC CONDITIONING: Tabata Air Squats, for MAX REPS. - 94

5/29/12

STRENGTH: Press, up to a peak of 1.
METABOLIC CONDITIONING:

Complete 6 all out efforts:
Sprint 60 yards
*Rest 90 seconds between efforts
POST FASTEST TIME.

5/31/12

CFE(Rowing)

2K Time Trial: 8:08.5
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Old 07-26-2012, 12:59 PM   #2
Mike Dunne
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Re: Mike's CFCC Log

6/1/12

STRENGTH: Deadlift (Conventional), up to peak of 1. - 190lbs.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups - (65lbs/AB) 10:07

6/4/12

STRENGTH: Front Squat, start with sets of 3 and work up to peak of 1. - 145lbs
METABOLIC CONDITIONING: AMRAP in 5 minutes: 10 Rolling Pistols - 2 +4

6/5/12

Conditioning

STRENGTH: Single Arm Dumbbell Press, with a special emphasis on shoulder positioning (the shoulders should be back and down as you BEGIN the press). Work up to a peak of 3 on each arm (begin with your weak arm).
METABOLIC CONDITIONING:
For QUALITY (NOT FOR TIME!): 5 Rounds of: 6 full ROM Handstand Push-ups, 6 Diamond Hand Push-ups, 6 Close-Grip Pronated Grip Pull-ups

6/6/12

CFE(Rowing)

Foundations

Conv. Deadlift 5x5 - 155lbs.

6/8/12

Nate - 12 +3RR

6/11/12

STRENGTH: Front Squat, start with a set of 5 – work up to a peak of 1. - 145lbs
METABOLIC CONDITIONING: AMRAP in 3 minutes: Front Squat at 65% of peak of 1. For Max Reps. - 30

6/12/12

Conditioning

SKILL WORK: The Freestanding Handstand
METABOLIC CONDITIONING: AMRAP in 5 minutes: 7 Heavy Russian Kettlebell Swings (2/1.5 for rx’d), 7 V-Ups

6/13/12

STRENGTH: Halted Conventional Deadlifts – 5 x 3.
METABOLIC CONDITIONING: AMRAP in 10 minutes: 3 Single Leg Deadlifts (1.5/1 in non-working leg side – only 1 KB!) on each leg, 3 Burpees, 6 SLDL, 6 Burpees, 9 SLDL, 9 Burpees, 12 SLDL, 15 SLDL, 15 Burpees, and so on and so forth. Your score is how far you get!

CFE(Rowing)
10×30 secs all out sprints. Rest 2 mins between each set. Damper setting is your choice

Flash Mob WOD!

6/15/12

DYNAMIC WARM-UP / MOTOR CONTROL FOR THE MOVEMENT:The No-False-Grip Kipping Muscle-up – break down and work the skill. Pick a piece that you need to work on the most and try to improve upon it. Feel free to mentally review the steps from last week.

METABOLIC CONDITIONING: There is no women’s weight for “Jackie” – scale as needed but the 45lb. bar is the same for both sexes.

6/18/12

STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max. - 150lbs.

FOR QUALITY: 100 Hollow Rocks.

6/19/12

Conditioning

STRENGTH: Work up to a peak set of 2 reps for the Dumbbell Strict Press. - 37lbs

METABOLIC CONDITIONING: The floor will be marked in 10ft. increments. Accumulate as many 10ft. increments in Handstand Walking as you can in 6 minutes. If you are not yet able to Handstand Walk or if you have wrist issues with Handstand Walking, you may also plank walk 10ft., or walk along a wall (remember to switch directions).

This was 6 minutes of learning how to tuck and roll.

6/20/12

STRENGTH and ACTIVATION: Sumo Deadlift, up to peak of 3. - 185lbs

METABOLIC CONDITIONING: Using the same course that last Saturday’s class used for the 800m run – complete from the door, 3 x 800m with approximately the time it took you to run, to rest in between. Record all three times. - 4:53, 4:47, 4:33

CFE(Rowing)
3x1500 Rest 2mins. in between.

6/22/12

SKILL WORK: Spend time drilling the Neutral Grip Kipping Ring Muscle-up.

METABOLIC CONDITIONING:
“McCluskey” (a hero WOD)
3 Rounds for time of:
9 Muscle-ups
15 Burpee Pull-ups
21 Pull-ups
Run 800m (the same run as used on this past Saturday, and Wednesday)

6/24/12

Intro to Oly.

6/25/12

STRENGTH: Front Squat, start with a set of 5, up to peak of 1. - 160lbs

METABOLIC CONDITIONING: Row 1k. - 3:46:00

6/27/12

STRENGTH: Single Leg Deadlifts (with a Barbell) 5 x 5 - 75lbs

METABOLIC CONDITIONING: 5 Rounds for time of: 10 Wallballs (20/14), 10 reps, Turn-Around Box Jumps (you must jump up on one side and walk over the box and then turn around and jump back – every jump is still just one rep) - 7:58

CFE(Rowing)
Wod: 3x1500m, rest 2:00mins in between, hold repeats 3-5 secs

6/29/12

METABOLIC CONDITIONING:
“The Chief“

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

85lbs - 2-3-2-2-2 = 11

7/1/12

Intro to Oly.

7/2/12

DYNAMIC WARM-UP: Dynamic Lunge Red-Light/Green Light, 5 minutes. Yep. That’s right. You’re not allowed to run, you must lunge. If when the light goes green you are still moving OR your weight is in your toe… YOU GO BACK TO THE BEGINNING.

STRENGTH: Front Squat, begin with a set of 5, work up to peak set of 1. - 160lbs

METABOLIC CONDITIONING: Tabata Wallball. - 61

7/3/12

Conditioning

Intro to Oly.

7/4/12

https://www.facebook.com/photo.php?f...type=3&theater

7/6/12

SKILL WORK: 10 minutes of additional muscle-up practice.

METABOLIC CONDITIONING:

Previous times we’ve done Cindy.

“CINDY”

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

*list YOUR previous best Cindy score on the board BEFORE you begin the workout.

(LB) 8 +5 Pull.

7/9/12

PRACTICING THE POSITION: 5 minutes of Skill Work with the Single Leg Squat. No band scaling allowed. Use a rocking single leg squat where necessary. Use negatives with a hold assist where possible.

STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max. - 145lbs

FOR QUALITY: 30 Single Leg Squats or Pistols on Each Leg.

7/10/12

Conditioning

STRENGTH: Work up to a peak set of 3 for each arm with the Dumbbell Press - 45lbs

METABOLIC CONDITIONING: 5 Rounds for time of: 7 Barbell Push Presses (115/75), 7 Chest-to-Bar Pull-ups - (75lbs/LB) 7:28

7/11/12

STRENGTH: Sumo Deadlift, up to peak of 3.

METABOLIC CONDITIONING:

Take 50% of your Peak Deadlift for the day and complete the following for max TOTAL reps:

3 Rounds of 1 minute of each:

SUMO DEADLIFT

BOX JUMP (30/24)

TOES TO BAR

REST.

7/13/12

METABOLIC CONDITIONING:

“BRENTON”
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

7/14/12

Dynamic warm up: rowing drills, then ro 4-5 mins at 75% effort
WOD: row 1000m as fast as possible. Rest 5:00 mins. Then, row 2x1000m at 75% of TT with 2:00 mins rest in between

7/15/12

Intro to Oly.

7/16/12

CFE(Running)

STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max.

FOR TIME: 30 Double Unders, 30 Single Leg Squats (TOTAL = 15 on each leg), 20 Double Unders, 20 Single Leg Squats, 10 Double Unders, 10 Single Leg Squats.

If no Double Unders the scaled rep scheme is 100/75/50 Singles and instead of Single Leg Squats, sub Dynamic Lunges (step out, and then – with the weight in the heel, drive through the front leg to come back to where you where standing) in the same rep scheme.

7/18/12

STRENGTH: Sumo Deadlift, up to peak of 2.

METABOLIC CONDITIONING:

For max total reps of the Russian Kettlebell Swing, for 10 minutes:

Every minute on the minute, 3-5 Strict Pull-ups (any grip) directly followed as many Russian Kettlebell Swings (2/1.5) as possible in the remaining time in the minute.

CFE(Rowing)

7/23/12

CFE(running)

STRENGTH: Peak of 1, Front Squat.

METABOLIC CONDITIONING: Tabata Row

7/24/12

Intro to Oly.

7/25/12

STRENGTH: Sumo Deadlift, up to peak of 1.

METABOLIC CONDITIONING: For time: 50 Burpees including 2011 Games Standard (don’t clap over your head but do jump on a 45lb. plate in front of you).

CFE(Rowing)

Still here? You're awesome, thanks for sticking with me.
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Old 07-26-2012, 01:52 PM   #3
Erin Davidson
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Re: Mike's CFCC Log

Haha - a great list, Mike! I WISH I had my VERY first day of CF described in writing too!
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Old 08-10-2012, 07:33 PM   #4
Mike Dunne
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Re: Mike's CFCC Log

First day back after an almost two week long vacation. I spent much of the day wavering and dithering over going, but sweet tapdancing christ I am glad that I went. It's remarkable to me the difference in mood after exercise.

STRENGTH: Front Squat, up to a peak of 1.

85 x 3
105 x 1
115 x 1
135 x 1
155 x 1

Sammy had me attempt 175, but I did not bounce fast enough and wound up sitting with the weight. Disheartening, but it's reassuring to me that (at least with this specific exercise) I'm able to identify the root of my **** ups and learn. I could hear Jim in the back of my mind, "Mike, I want you think less and be more agressive."

FOR QUALITY:

5 Rounds of:

Box Jump (80-90% of peak of 1 from today), 3 reps

I was only able to work up for 30", less than previously. I'll take it as merely being there today was a small victory.

Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps

Jumping Lunges, 10 reps (switch feet 10 total times)

Good day all in all. I've not been in a session coached by Sammy in ages, good times.

Last edited by Mike Dunne : 08-10-2012 at 07:37 PM.
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Old 08-11-2012, 09:08 PM   #5
Erin Davidson
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Re: Mike's CFCC Log

Hey, Mike! Welcome back!

One little quick note - if I were you, on the Front Squat, from the very beginning, think less about bouncing and more about being able to control your change in direction - this is more of the impulse you need from the brain when the rep gets heavy any way... just my 2 cents.

I'll see you soon!
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Old 08-14-2012, 06:19 AM   #6
Mike Dunne
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Re: Mike's CFCC Log

Thanks for the tip Erin!

8/14/12

STRENGTH: Pronated Grip Pull-up, up to a peak of 2.

2 x Light

2 x Mini

2 x BW

2 x 5

2 x 10

2 x 15!!!!

METABOLIC CONDITIONING:

Every minute on the minute, for 12 minutes:

Attempt your peak of 3 pull-up (choose from the two previous weeks) for one rep.

Then complete, men: 10 push-ups, women: 5 push-ups, followed by 10 jumping lunges (10 total jumps)

For every round in which you do not complete the total amount of work, you get a point. Your score is your total number of points.

This was quite taxing. The first four rounds were a breeze, then my arms just decided they were having no part of this tommyrot and I was forced to my knees.

My diet lately has been all sorts of erratic as of late, and I suspect that is a contributing factor.

8 pts, BW pullups, and 4 rounds of standard pushups followed by 5-6 per set on the knees.

Solid coaching by Tim today. I never would have even thought I was able to do BW +15 on a pullup.
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Old 08-15-2012, 06:52 AM   #7
Mike Dunne
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Re: Mike's CFCC Log

STRENGTH: Conventional Deadlift, up to a peak of 2.

95 x 2

125 x 2

155 x 2

175 x 2

185 x 2

195 x 2!!! (PR for x2 Deadlift)

Really good lifting today, I probably could have hit 200 but I'll take 195 as a new record.


METABOLIC CONDITIONING:

5 Rounds for time of:

5 Deadlifts (275/185)

10 Burpees

*if you cannot complete this as rx’d – use 75% of your peak of 2 for the day.

145lbs. Form was difficult to maintain with an eye on the clock, and the burpess were more lying down, standing and the clapping towards the end but I suppose finishing is enough. 6:51 A satisfying workout all in all.

Holy crap were there a lot of folks at the 7AM session. I was thankful that Rachel was there. Her and Chris work well together. Also, I met the new coach today, and learned he went to Penn State University Park.
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Old 08-15-2012, 05:36 PM   #8
Mike Dunne
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Re: Mike's CFCC Log

CFE (rowing)

6 x 500m rest 2m, maintain 2-3 seconds.

1:52/1:53/1:52/1:56/1:56/1:56 (Damper 7)

Exhausted, first day back at rowing and first double day since vacation. My form was crap but it felt good to be back in class.
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Old 08-17-2012, 06:21 AM   #9
Mike Dunne
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Re: Mike's CFCC Log

8/17/12

Bunk...Just bunk.

STRENGTH: Front Squat, up to a peak of 3.

3 x 85

3 x 105

3 x 125

3 x 135

That just plain sucked. I had no juice at all....The weight I noted on the white board was wrong.

METABOLIC CONDITIONING:

“Death by Thrusters” at 135lbs./95lbs.

Every minute on the minute do one more thruster.

For example, in minute one, complete 1 thruster, in minute two, 2 thrusters, in minute three, 3 thrusters, etc… when you can no longer complete the number of thrusters in the minute given, you are done. Record the number of minutes you DID complete PLUS the number of thrusters you completed in the last minute before time was up.

95lbs 5 +2

Bus to suck it up, population me.

Last edited by Mike Dunne : 08-17-2012 at 06:35 AM.
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Old 08-17-2012, 06:30 AM   #10
Rachel Baratz
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Re: Mike's CFCC Log

It's always hard to come back from vacation...but remember...vacations are AWESOME and really good for the soul CF will always be here!

Glad you're back, and I'd bet you'll be feeling a lot more like yourself next week.
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