CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 03-23-2009, 08:00 AM   #11
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

"KAREN" WOD for 23 Mar 09

1 mile warmup run

150 Wall ball shots w/ 20 lbs med ball

Time: 9:15

Second WOD

21-15-9
Burpees
Kettle bell swings with 50 lbs bell
Box jumps @ 28"

Time: 9:42

800m swim
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 03-25-2009, 10:26 PM   #12
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

WOD 25 Mar 09

1 mile warmup run

Front Squat (old PR 205 lbs)
3-3-3-3-3
185, 195, 205, 215, 225 lbs New PR!

2nd WOD

5 Kettle Bell swings with 60 lbs bell
10 Push-ups I used the kipping push-up
15 Sit-ups
1 155 lbs Power Clean & goes up one rep for every round

AMRAP in 20 minutes

8 full rounds in 20 minutes

The cleans are what take the longest it seemed like after the 5 round the cleans were taking twice as long to do. Cleans suck when your exhausted!!
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 03-26-2009, 08:23 AM   #13
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

WOD 26 Mar 09

Modified WOD

800m Run
Tabata Push-ups
800m Run
Tabata Sit-ups
800m Run
Tabata Box jumps
800m Run
Tabata Russian twists w/ 20 lbs med ball

collapse and crawl to the bathroom for a shower......
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 03-27-2009, 09:25 PM   #14
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

WOD for 27 March 09

1 mile warm-up run

10 Pull-ups
15 Bar dips (modified because of no rings)

10 rounds for time

Time: 17:36

800m swim

Played some Cricket, Indoor Soccer for 3 hours.
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 03-30-2009, 01:35 AM   #15
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

Strength WOD for 29

Overhead Squat 3 X 5
95 x 115 x 135 x 155 x 165 lbs New PR
Could have gone more but ran out of rounds. Still a new PR so that's great. But next time I am getting closer to 200 lbs. Goal is BW overhead squat that's 225 lbs.


"FIGHT GONE BAD" WOD for 29 March 09

"FGB" rd 1, rd 2, rd 3,
Wallball 27, 20, 20
Sumo's 20, 17, 13
B Jumps 31, 27, 21
P Press 15, 15, 11
Squat Thrusts 12, 10, 11

Totals: 105, 79, 76 = 260 first time FGB

Used Rx weight on everything!

I know that we did squat thrusts but we didn't have a rowing machine worth a dam so we did these. We wanted an excersize that would keep the count relatively low.
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 03-30-2009, 09:38 AM   #16
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

Strength WOD for 30 March 09

1 mile warmup run

3x3x3x3x3 Turkish Getups
20, 25, 30, 35, 40 lbs

"Nicole" WOD for 30 March 09

400m Run
Max rep pull-ups

AMRAP in 20 min

Completed 6 full rounds
Pull-ups 20, 15, 10, 10, 10, 10

Burnout WOD
100 sit-ups for time
Time: 3:15
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 03-31-2009, 10:00 PM   #17
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

Strength WOD for 31 March 09

15, 12, 9 for time
135 lbs Squat Cleans
60 lbs Kettle Bell Swings
Push-ups

Time: 17: 07
This was the heaviest clean workout I have done to date. So the time was a little longer than I wanted but I still was completely gassed at the end.

WOD for 31 March 09

5 rounds for time
30 Glute-Ham Situps
25 Back extensions

Time: 18 min
Had to walk between to rooms to do glute-hams and back extensions that's why the time was longer than anticipated.
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 04-02-2009, 07:44 AM   #18
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

Strength WOD for 2 April 09

1 mile warm-up run

Shoulder Press
3 x 3 x 3 x 3 x 3
95, 115, 125, 135, 145 lbs

After I was feeling really strong so I went for a PR.

Locked out 160 lbs NEW PR!! Up 15 lbs!!

WOD for 2 April 09
21 L-pull ups
Rope climb 3 assents (don't have a rope)
Subbed in 25 Burpee's
3 rounds for time

Time: 9:40

Burpee's are coming around I struggled with them for 2 months but viewed some clips from the games. And being a wrestler I started sprawling into the burpee and walaa! Started knocking them out 2 to 3 times faster.
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 04-03-2009, 10:56 AM   #19
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

Strength WOD for 3 April 09
Snatches: It was more of a movement workout than an actual strength WOD. Went over basic movements with broomstick, then 50 lbs bar, then 60 lbs, then 100 lbs. By the end of the WOD movement was smooth and fluid. Going to need a lot of practice but holy balls it's a workout. My workout partner is extremely knowledgable with snatches and I watched every vid clip on CF's main site about a dozen times.

WOD for 3 April 09

"Nancy"
400m Run
95 lbs Overhead Squat
5 rounds for time

Time: 17:17

Absolutely felt awesome through the WOD!
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Old 04-05-2009, 02:22 AM   #20
Zachary Welsh
Member Zachary Welsh is offline
 
Zachary Welsh's Avatar
 
Profile:
Join Date: Mar 2009
Location: North Charleston  SC
Posts: 67
Re: Zack's FireDawg Log

WOD for 4 April 09

12 minute warm-up run

1x1x1x1x1x1x1 of Hang Clean & Jerk
145,155,165 old PR, 175, 185, 195 lbs NEW PR!!, 205 DNF
I was feeling so strong it was crazy a jump of 30 lbs in PR!
I was extremely quick from knee's to waist but I was getting slow with my elbows. I know I can jerk it up no problem but maybe next time.

08 CF Games WOD
5 Deadlift of 275 lbs
10 Burpee's
5 rounds for time

Time: 10:00 flat, first time doing this WOD

Swam 600m
__________________
30/M/6'4"/222 lbs CrossFitting since Jan 2009!
Coach at Joint Base Charleston, SC www.jbcharlestoncrossfit.com
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Why Didn't I Start A Log Earlier? Greg Fischers Log in Fort Worth Greg Fischer Workout Logs 127 10-19-2010 04:03 AM
Blair's I should have a log since I don't like logs log. Blair Robert Lowe Workout Logs 197 01-05-2010 04:12 PM
Graham's Log-Maybe if I log it I'll stick it out! Graham Fedorak Workout Logs 25 11-21-2008 05:15 PM


All times are GMT -7. The time now is 07:48 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.