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Old 12-13-2008, 09:03 PM   #1
Zachariah Franklin
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Zak's log

I thought I would go ahead and start to post my workout logs here as a secondary option to my little book.

A little about myself for those that may read this:
28 year old male
5'10"
180lbs and 10%BF as of last week when I started on the Zone diet.
Active duty Army for the past 9 years

I've known about CrossFit for a few years, but only started doing it back in June/July when I also stopped smoking.
I started at an affiliate here in Hunstville late last month after realizing I needed an actual CrossFit style gym and someone to help me work on my weak points.

21NOV08
60x Russian twists
50x 1/2 Turkish get ups
40x atomic sit ups
30x sit ups
30x glute ham sit ups
I screwed up on the actual order and number of what was RXed, but it still was a work out. 21 mins

24NOV08
10-9-8-7-6-5-4-3-2-1
power snatch
overhead squat
knee jumps
75lbs (had to use pvc half way through just for knee jumps) 30 mins

25NOV08
3-3-3-3-3
overhead press
push press
#165x3rnds, 175x1, 185x1

26NOV08
team event where 2 people do 30 secs work 30 secs of rest
burpees
36" box jumps
255lb dead-lift

28NOV08
Angie 100x
pull up
push ups
sit ups
squat 22:20

1DEC08
dead-lift 3-3-3-3-3
#325-#355-#375-#375-#375 also did a 1 rep max of #405 for a PR, before this my 1 rep max was #350.

2DEC08
7-7-7
SDHP @ #95
Muscle ups
30:15 - this took me forever, but I did every single MU by dead hang or kip and tore open my hands and got some mean nylon burn.

3DEC08
500m row 3 rounds with a damper setting of 10
1:32.3-1:39.5-1:39.1 and a bonus round of 1:52.4
This was my first time using a rower. I never knew how much that could suck.

5DEC08
5 rounds 1min rest
5x dead lift
5x hang clean
5x front squat
5x push press
5x back squat
5x push ups
#95-#115-#115-105-105 - jumped up to 115 to fast and hit the wall

6DEC08
5 rounds
12x 36" box jump
12x 24kg kettle bell swings
12x pull ups 11:57

7DEC08
CFT
#315 squat
#195 press
#405 dead

9DEC08
front squat 10-9-8-7-6-5-4-3-2-1 @ #165
24" box jump 1-2-3-4-5-6-7-8-9-10
13:56

10DEC08
Last man standing in each of the following static holds:
V-sit
90 degree squat hold
L-hold
high hang ( top of pull-up )
Front leaning rest ( top of push-up )
Then,
“Dig a grave” -
Max set of ring Push-ups
equal number of burpees
Five rounds no rest
30-3-2-2-2
Note: burpees suck even more when doing ring push ups to failure before

11DEC08
10-9-8-7-6-5-4-3-2-1
Floor press #185
dead lift #275
clean #145
39:50 had to move to power cleans at 6

13DEC08
2000m row damper @ 10 10:45
I need to find a pace to do this without stopping a 500m pace of 1:42 wasn't working too well.
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Old 12-14-2008, 11:53 AM   #2
Zachariah Franklin
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Re: Zak's log

14DEC08
Annie 50-40-30-20-10
double unders
sit ups
13:18 - this was the first time I did Annie and she left me with welts all over my arms and shins
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Old 12-15-2008, 06:59 PM   #3
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Re: Zak's log

15DEC08
AM 2 mile run. Ran between 6 and 6.5 min mile out interval sprints on the way back sprint 150 meters walk 50.

PM Fran
21-15-9
#95 thruster
pull-ups
5:33 this was my second time doing Fran and my first timed.
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Old 12-17-2008, 07:21 PM   #4
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Re: Zak's log

16DEC08
Rest day
17DEC08
Russell went to a barbell cert this past weekend and is now correcting the squat.
Warm up then 5x5
#255x1
#255 for 2 reps then form broke down went to #185 for 5 reps
#205x1
#235x2
Form came back close to the end and the squats felt way better. This is and the clean are my weakest exercises (for now).
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Old 12-18-2008, 08:13 PM   #5
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Re: Zak's log

18DEC08
AM mandatory 4 mile "fun run" in a formation. 12min mile pace. It hurt to run that slow.

PM split jerk
1-1-1-1-1-1-1
185-195-205-205-205-215-215
My form started going south the last 2 so i ended up doing a set of 5 with #95 after the 7th set
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Old 12-19-2008, 06:51 PM   #6
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Re: Zak's log

19DEC08
As many rounds as possible in 20 min
400 meter sprint
15 L pull-ups
15 hip extentions
I was around 7 min at the end of the 3rd round and the clock screwed up. I kept the pace and stopped at 6 sets total.
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Old 12-22-2008, 06:55 PM   #7
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Re: Zak's log

20 and 21DEC08
Took 2 days off for much needed rest.
22DEC08
5x5 back squat then 3x5 dead lift
255x3 265x1 275x1 (back squat)
375-385-390 (dead lift)
My form for the squat has improved as did my plates.
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Old 12-23-2008, 02:48 PM   #8
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Re: Zak's log

23DEC08
Cindy - as many rounds in 20 mins of:
5 pull-ups
10 push-ups
15 squats
22 rounds + 5 pull-ups and 9 push-ups
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Old 12-24-2008, 11:48 AM   #9
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Re: Zak's log

24DEC08
800 meter run x 4
3:37-3:12-?-3:12
4 min rest between rounds
My watch decided to take a break on the 3rd round, but it felt like it was 3:12 or faster.
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Old 12-26-2008, 07:31 PM   #10
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Re: Zak's log

25DEC08
rest day
26DEC08
overhead press 3x5
155-155-165-165-165
push-press 3x5
175-175-185-190-190
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