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Old 08-21-2007, 07:41 PM   #41
Jack Gayton
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Re: JG Workout Log

070821
"Tabata Something Else"
8 intervals each
pullups
pushups
situps
squats

I had to read this one a couple times, to grasp what was expected. This was brutal, but thankfully over quickly.

34 pullups
76 pushups
94 situps (elevated)
127 squats

331 total

Burn out quickly on pullups. Not doing kippings..
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Old 08-22-2007, 05:57 PM   #42
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Re: JG Workout Log

Wednesday 070822
Shoulder Press 5-5-5-5-5 reps

CFWU X 2

45 lbs x 10
75 lbs x 5

85-105-105-115-120

Feeling stronger.. (cue rocky music....)
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Old 08-24-2007, 08:29 AM   #43
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Re: JG Workout Log

070823
Last day of 5 day cycle

Distance Run

Approx 5 miles.

Didn't time it. Just trying to build up endurance for long runs. Went through town, up houtman and back. Added a half mile around my development for good measure. Felt good, wasn't overy winded. Will run again tomorrow AM w/ Wayne.

Sunday will start the next cycle. I'll pick up w/ Friday's WOD. I want to see if I can beat my time from last time. I guess that will be how I do this new training cycle. Just pick up from the last WOD I completed.
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Old 08-26-2007, 08:42 AM   #44
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Re: JG Workout Log

070826
Five rounds for time of:
50 Squats
30 Pull-ups (sub 15 pull-ups)
15 Handstand push-ups (sub 20 pushups)

23:47

Felt great to get back into a grueling WOD. I was spent after this one. I think I can up my push-ups to 25 a set.

Took two days off as part of new 5 on, 2 off cycle. Actually, I did run 2 miles w/ Wayne yesterday, so that's good. Tomorrow, I'm running 6 miles. I'll then do the deadlift WOD on Tuesday, another run Wed and finish it off w/ "Fran" on Thursday. Hopefully, this gets me as ready as I can be for the urbanathalon. I'll switch back to the 3 and 1 cycle after the race.
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Old 08-27-2007, 06:02 PM   #45
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Re: JG Workout Log

070827
Hill Run - approx 6 miles

Ran the usual route but added two laps around the block and then ran every freaking hill in walden. Took me longer than last time, but really got to push threshold.

Going to feel this run tomorrow, but I'll just stretch out before the deadlifts.

32 days until NYC..
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Old 08-28-2007, 06:04 PM   #46
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Re: JG Workout Log

070828
deadlift
5-5-5-5-5

This is the WOD from a few days ago. I'm going to be behind since I'm alternating w/ runs. I can't wait to get back into the regular routine.. but I digress..

The actual WOD calls for 1-1-1-1-1-1-1 but I'm not comfortable w/ my form yet.

185-205-205-225-225 (fail -probably could have done all 5 but felt like my form was waivering)

Tomorrow, another run. Will go out w/ Wayne at night. I'll show him my fun little "hill course" I designed..
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Old 08-29-2007, 10:50 AM   #47
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Re: JG Workout Log

Switching back to 3 on, 1 off. I feel like a little kid being left out of all the fun stuff. I like waking up and seeing the WOD and getting all worked up for it all day. This is the only program I've really stuck with. I'm not switching ever again.

I still have these two races, but I'm just going to push myself on these WOD's and shoot for two additional distance runs a week. If a WOD is short, I'll run right after. I can also do some 2 mile speed runs as warm-ups. Otherwise, I'll run long distance on the weekend.

I'm doing that lunge workout tonight and then taking tomorrow off. I'll get back on the cycle on Friday.
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Old 08-29-2007, 06:26 PM   #48
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Re: JG Workout Log

070829

400M Walking Lunge

It feels very good to say this..

As Rx'd - 15:18

Counted it off in my backyard. I think pavement would have killed my knees, and they were coming down hard the last 50 lunges. Legs will be fried tomorrow. I'm praying for an upper body WOD tomorrow.

Glad I switched back. If doing 400 lunges can't get me ready for the urbanathlon, I don't know what will..
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Old 08-30-2007, 05:38 PM   #49
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Re: JG Workout Log

070830

WOD called for a 5K. My legs are torched from the lunges and I'm still out of step w/ the regular site. So, I made one up. I'll take my rest day and get back into regular WOD's on Saturday.

1 mile warmup run (expecting DOM's tomorrow from the 400 lunges)

Push Press
3X7

95
115
125
135
115
125
125
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Old 09-01-2007, 01:32 PM   #50
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Re: JG Workout Log

Saturday 070901
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

squat - 215 (failed at 255)
deadlift - 275
shoulder press - 125

615

Ran 2.2 miles after
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