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Old 02-08-2008, 08:30 PM   #1
Alex Blum
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Blumsky's XFit Log

I have been CrossFitting on and off for about 2-3 months, but really started in earnest in January. (Back in early December I attempted Linda as Rxed as my second CrossFit workout ever . . . I was laid out for about 3 days, unable to do anything useful. I am transcribing my written log onto here because I really need some community motivation! No Zone yet, but I keep telling myself I will . . .

1/8/08

CFWUx3

1/9/08

Warmup=12min Jog

Cindy :

5 Pullups
10 Pushups
15 Squats
Max Rounds in 20 Min

9 2/3 rounds

1/11/08

Warmup=2/3 Mile jog, CFWUx1

Linda

21-15-9 (Scaled to 15-12-9
HSPU, 225lb Deadlift

Forgot to time, but it took FOREVER and was very difficult.

1/13/08

Warm Up= 1/2 mile run, 1/2 mile row

Death By Pullup- 12 minutes+10 pullups-non kipping

1/15/08

FILTHY FIFTY

went slow, was learning some of the stuff...was still pretty hard, and took about an hour.

1/16/08

CFWUx2 Rounds

Row 5K-19:30
Seemed like a respectable time for my first time on a rower . . .

1/17/08

CFWU (sans dips and pullups) x 3

BP PU
14 19
12 17
10 15
9 13
8 13

(big break here for climbing trip to Chattanooooooga)

1/25

Nasty Girls

Sub Bar 3 bar PU/Dips for each MU

18:00

1/28

Cindy

15 3/4 rounds-PR by a lot!-still think I can add a round or two.
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Old 02-08-2008, 08:39 PM   #2
Alex Blum
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Re: Blumsky's XFit Log

1/29/08

warmup-5 min on stairmaster

workout- DB swing breathing ladders 1-20-1, 30lb DB

made it to 18, quit with a lower back twinge, in addition to breathing ladders being INCREDIBLY hard. next time I will try 1-10-1

pullup 1 set max-31! i love kipping

1/30/08

"Filthy 15"

225#DL 15 reps
15 HSPU
15 Pullups
95# Thruster, 15 Reps

Scaled: 10-10-15-10

approximately 18 minutes, could not finish last set of HSPU-arms gave out totally. i think i could do this "as Rxed" as far as rep structure, if i eat my ego and do modified HSPUs with my feet hooked on a bar or some such

2/2

"Tabata Something Else"

Pullups-10,10,10,9,8,8,7,5
Pushups-12,12,12,12,10,5,5
Situps-6,6,5,4,4,4,4,4
Squats-15,15,15,12,12,10,12,12

Total:278

2/5/08

Warmup: CFWUx3

Back Squat 3-3-3-3-3

185
205
225
245x2 (lower back twinge, i need some digital coaching on back squatting)

1RM Weighted Chin Max-90lbs! Fell about 2 inches short of 100

12/6

Warmup-1/4 mile jog

WOD: Angie-Crunches (forgot)

100pullups
100pushups
100 squats

25 min-was lazy and talked a lot

12/8

Warmup-3 rounds samson stretch/squats/dips/back ext

7:30, first time ever!
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Old 02-09-2008, 02:21 PM   #3
Alex Blum
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Re: Blumsky's XFit Log

1/9/08

CFWUx3, (-) PullUps, (+) HSPUs

100 PullUps for time 7:30

"Gamed" this very poorly-did as many as I could on my first go (31) and couldnt bang out more than ten at a go after that . . . my strategy for next time:

20-rest 30 sec
20-rest 30 sec
15-rest 30 sec
15-rest 30 sec
10
10
10

5k row-24:34
hated every minute of it.
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