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Old 08-17-2007, 08:46 PM   #1
Thomas Pehrson
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081707

Did half of the posted WOD

4 Rounds of:
400 M Run
25 Good Mornings
25 Sit-ups

28:15

This was my first WOD-adapted. Working out at Crossfit Southwest tomorrow a.m.

**THIS IS THE BEGINNING**
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Old 08-20-2007, 11:03 AM   #2
Thomas Pehrson
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Re: Last Frontier Workout Log

8/18/07:

AT CROSSFIT SOUTHWEST

Warm up:
Dips, GHD situps, Pullups, OHS.

Team rep ladder work:
pullups 1-5
pushups 1-10
Floor medball situp throws to partner

Finished with a partner workout for time:
400 m run
50 partner pullups
100 situps
200 press (45# bar)
300 squats
400 m run

Felt great afterword. Getting familiar with the exercises and I would like to start adding weights to those that I am comfortable with. Also, need to practice olympic lift exercises daily.
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Old 08-20-2007, 09:47 PM   #3
Thomas Pehrson
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08/20/07

AT CROSSFIT SOUTHWEST

Warm up
2 circuits of pullups (10, assisted), hammer (10 each side), dips (10), good mornings (12)

Skill Builds
2 x ring pullups + flys (to fatigue)
1 leg squat (2 x 16 kg, rear foot elevated) x 10
Front squat warm up (75lb) to x 8 (x3) (125, 135, 125)

Bench Press x 5 (x5)
185, 205, 205, 225, 245 (3)

Closer
1 set, max reps, close-grip (ez curl bar) bench. 110# (16)

**Need to work more on front squat form and worry less about weight for now. Lats and hams are both tight. Continue pl exercises and work to familiarity with clean catch and front squat bar positions. Need to be more aggressive with weight increases on 5x5 exercises.
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Old 08-22-2007, 07:05 AM   #4
Thomas Pehrson
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08/21/07

AT CROSSFIT SOUTHWEST

Warm Up
20 pushups, 15 GH situps, 25 lunges each side.

Skill Builds
renegade row, 2 kb 1/2 get ups, glute-ham raises, kb windmills

Deadlift 5 x 5 (-5% 5 RM) = 115

Closer
Pullups, unassisted. 3 sets max reps. (8,4,6)

**Deadlift total is nowhere near max, but form needs to improve before I can continue progress. KB windmills= focus needs to be placed on rotation, then flexion to make sure the abs are feeling it.
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Old 08-23-2007, 10:15 AM   #5
Thomas Pehrson
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08/22/07

AT CROSSFIT SOUTHWEST

Warm Up
Hurdle hip mobility, pushup, AB warm up

Skill Builds
KB TGU x 5 ea (13kg)

BS 5 x 5 (-5% 5 RM) = 135/155/185/185/185

Closer
Tire jumps x 40

**Can go much higher on TGU's and squats but working on form is more important at this point. Remember to stand upright at the top of the tire jumps.
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Old 08-26-2007, 04:13 PM   #6
Thomas Pehrson
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08/24/07

Bike Sprints
1600m W/U
4 x 800 m sprints



**DUH!! Forgot to time sprints!
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Old 08-26-2007, 04:28 PM   #7
Thomas Pehrson
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08/25/07

Warm Ups
3 Rounds: 10 push-ups, 15 MB sit-ups, Lunges (10 ft.)

Builds
6 pull-ups, 10 dips, 10 back ext (25 lb.)

Using pull-up assist machine: (2x) 3-4 unassisted, 10 using 15 pounds.
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Old 10-08-2007, 10:31 PM   #8
Thomas Pehrson
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10/08/07

RELOCATION COMPLETE - RESUME PARTY!!

It's been almost two months since my last workout. Started slow.

At Pavitt's Health and Fitness:

Warm-Up:
G/H SU's - 25
Pull-up's - 10

3 Rounds (30 work/15 rest):
Jump Rope
Burpees
Partner MB Sit-ups

Deadlift: 15-12-19 (89/177/213)

TGU's 25# - 5/side
Close Grip Bench Press 110# - 20

**The next week or so will be determining proper loads and developing routines.
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Old 10-09-2007, 10:01 PM   #9
Thomas Pehrson
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10/09/07

AT PAVITT HEALTH AND FITNESS

Warm-up:
500 m. row: 1:57

Samson Stretch: 15 sec/side x2

2 rounds of:
Good Mornings (45/65#)
Pull-ups
DB Row Push-ups (25#)

Floor Wipers (45) x2

**400 m. run: 1:06:97**

15 min Max Rounds:
5 Push-ups
10 GH Sit-ups
15 Squats
(approx. 11 rounds)
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Old 10-10-2007, 07:43 PM   #10
Thomas Pehrson
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10/10/07

AT PAVITT HEALTH AND FITNESS

W/U:
3 mins of:
Jump Rope, Back Extensions, MB Hand-offs

**Push Press: 15-12-9 (89/111/155)**

2 mins of :
Weighted Step-ups (45#), Mountain Climbers
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