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Old 09-14-2009, 05:22 PM   #1
Tyler Lowery
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TJ Lowery's Log

Well finally decided to give CrossFit a try....I should have done this a year ago! This is some great stuff, I love it!

My first WOD was on Sept 09, 2009

Tabata for time
4 - rounds of
100' walking lunge w/ 30lb dumbbells in each hand
30 -18" box jumps
20 - 25 lb weighted pull-ups

My time was 35:03, not the best time. It completely kicked my but it felt great to be doing something different for once.

The next workout was on Sept 10, 2009

3-3-3-3-3 Push Jerks

95-95-115-115-115
Started light, and worked up from there....could probably stand to go up a few pounds.

Anyone got any advice on this exercise? It felt a little awkward, and I'm pretty sure I could do a bit more than I did.

Sept 11, 2009 - REST DAY

Sept 12, 2009

Barbara

4 rounds

20 pullups
30 pushups
40 situps
50 squats

with precisely 3min rest in between rounds

My time was 36:15, with the rests included.

Missed Sept 13, due to drill with my National Guard unit, so I am going to make it up today. I'll post my results when I finish this evening
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Old 09-15-2009, 04:30 AM   #2
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Re: TJ Lowery's Log

I'm a day behind due to missing a workout, but i'll make it up during the upcoming rest day, and I'll be right back on track.

14 Sep 09

"Diane"

21-15-9

Deadlift (155#) adjusted weight due to back issues, i'll get there though
Handstand push-ups - gotta work on my core strength, but until then I'll be using the squat rack for support

My time was 11:00 min flat....pretty good it think, gotta get quicker in switching between exercises.

Up next....."Annie"
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Old 09-18-2009, 02:55 PM   #3
Tyler Lowery
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Re: TJ Lowery's Log

Friday 9/17/09

"J.T."
21-15-9

Handstand pushup (haven't been able to do them freestanding so I am still using the smith machine for balance/support)
Ring Dip
Push-ups

10:32....seems slow...what is a "quick" time?
-----------------=============================-------------------
My Crossfit schedule has been all messed up, so I picked one of the workouts I hadn't done yet from this week. I've been looking at other crossfit sights to see what other workouts there are out there, and I ran across the Crossfit Lincoln and Omaha sights (both are from Nebraska, I'm from Lincoln). Anyway they seem to have a good variety of workouts, and they always add that little bit of extra that I am looking for on those days where I felt I shorted myself on the WOD. I think I'll be combining both the as Rx'd WOD as well as things I gleem from their site as well.

Back in the saddle again.....ready for tomorrow!!
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Old 09-21-2009, 04:46 AM   #4
Tyler Lowery
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Re: TJ Lowery's Log

9/21/09

Following the CrossFit: Lincoln WOD, as they add just that little bit extra to the workout.

Toay's WOD is

"Lynne"

5 rounds Max Reps of:

Body Weight Bench Press 12-13-10-8-6
Pull ups 15-14-10-7-6

Total:
Bench - 205lb - 44
Pull Ups - 52

Pretty good workout over all, im sure ill feel it later....got a good pump going on now though. I'll probably go for a run later today as well, gotta get that cardio going too!
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Old 09-23-2009, 05:06 AM   #5
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Re: TJ Lowery's Log

9/22/09

Monday "REST DAY"

9/23/09

3x3 Cleans
135# for 4 sets

"Heavy Fran"
15-12-9
Thrusters - 95#
Weighted Pull-Ups -25#

9:36
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Old 09-24-2009, 06:55 AM   #6
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Re: TJ Lowery's Log

9/24/09

WOD (Crossfit Omaha)

5x5 Overhead Squats working to 85% of 1RM
Followed by

"B.J."

15 Power Cleans
100 yd Farmers Walk
12 Powery Cleans
100yd Farmers Walk
9 Power Cleans
100yd Farmers Walk
6 Power Cleans
100yd Farmers Walk
3 Power Cleans
100yd Farmers Walk
135# for the Power Cleans
45# for the Farmers Walk
For Time


Not sure what my 1RM is for the OH Squat, so I started working from 95#

RD 1 - 95
RD 2 - 105
RD 3 - 115
RD 4 - 125
RD 5 - 125

Could go up, but I think I need to work on my form before adding more weight.

As for "BJ" I used a slightly lighter weight since I have not done power cleans before. I was suprised that I got so winded after the first round. I guess that is my body getting used to working a different way.

Total time for "BJ"

11:30 not too bad, but I definitely need to work in the transition between exercises, as well as my recovery time between exercises.
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Old 10-04-2009, 02:53 PM   #7
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Re: TJ Lowery's Log

Crossfit 9/30/09
October 1, 2009 by leftnut

Travelling for work this week, which has made getting into a gym a process, but I got it figured out!

I traveled all day Sunday, and started work early on Monday, but was able to make it to the gym (24hr fitness) and got a free 7 day pass. By the time I got through the required tour and talking to the membership representatives and started working out, I was down to less than 30 min to workout, and I didn’t see any crossfitesque equipment there. So I worked chest, bis and tris – I did my typical bounce from body part to body part to keep the heartrate up and somewhat resemble a crossfit style workout. It was a good workout as I am still sore today.

On Tuesday, I hit the treadmill for a 2 mile run. After all the eating out, I really felt like I needed to get some cardio in. Then it was another long day in class.

Today I got out of class at a reasonable hour and was able to make it to the gym. I ended up doing a combination of a couple of the past days exercises.

I started with back squat moving from 55%-85% in five rounds

I ended up with 215# but could stand to do up in weight. On another note I think that I need to get some crosstrainers or non-running shoes to do squats in, I think the running shoes are hurting my form and my knees.

The next part of the exercise was

5 rounds of push press from 55% to 85% of 1RM

95, 95, 115,115,115

followed by

7rds for time of:

10 – below knee clean jerk wtih 95#,

35lb side twists (I had to replace the slam ball twist due to lack of equipment

Total time was 19:32

NOTES – I felt good for the first three rounds or so, and then quickly went downhill from there. the last four rounds I was only able to make it through half of the reps, before resting and then finishing the round. I did complete all rounds and all reps though.

I also added in two sets of max pullups 19 and 15, and a set of 30 elevated pushups.

GREAT DAY!!

10/4/09

WOD (Crossfit Omaha)

5x3 Deadlifts at 85% of 1RM
work from 65%-85%

Not exactly sure what my one rep max is, so I started light and worked up from there. I did 125, 125, 215, 215, 215

Then do:

10-9-8-7-6-5-4-3-2-1 reps
Back Squat
Press
Deadlift
with about 65% of what was done last Tuesday (88# for guys) I didn't have any 1.5lbers so I went with 185#

Cut off is 10min --> My time was 9:35.04

SMOKED!!! Completely smoked!!
with 85#
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