Andy's Smoky Mtn CF log

[Andy Gann]

Ok - I figured that I had better start tracking this stuff ...
Right Now I am 34/6-1/198 lbs/22 % BF

I'm about 10 days into CF and am looking forward to each new day.

CFT - 4/5/2008

P - 95
S - 185
DL - 235

Total - 515



Pullups = 4/6/2008 (1 PU per Minute)
1 - strict
2 - jumping
3 - jumping
4 - jumping/negatives
5 - jumping/negatives
6 - negatives
7 - negatives

Max Reps - 4/8/2008
Press (75 - 95 - 100 (PR) - 105 (fail) - 95)
PPress 3x (95 - 100 - 105 - 105 - 105)
PJerk 5x(95 - 100 - 105 - 105 (4x) - 105 (4x)) - actually did split jerk ... ooops

Ok - so that's where I'm going to start. Some of the ones 'for time' are hard because I am doing them in a public gym ... anyways - i'll get it done.

laterz

[Andy Gann]

"kelly" 4/9/08 (196 lbs)
scaled down


5x 400
15 box jumps (18")
15 wall ball (12 lbs)

21:20

Next time MORE!!

[Andy Gann]

34/m/196

2 weeks into crossfit and feeling better than ever. Just got SS yesterday and have read 1/2 of it. First time doing dead lifts properly ...

CFWU

135 x 5
185 x 3
225 x 1
235 x 1
245 x 1 (PR - sub-dextrous underhand)
255 x 1 (PR - overhand grip)
255 x 1 (sub dextrous underhand)

[Andy Gann]

4/12/08

10k run

Ran 5 miles in 40 min ...
added another .5 for 45 min. total.

Could have finished but stopped to help Kim learn to squat correctly.

[Andy Gann]

4/13/08
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 second

Did 75 lbs on the thrusters.
Pullups - 1 dead hang - the rest were jumping and/or negatives


did 5 reps for each set

totaling 75 reps

[Andy Gann]

4/14/08

Hang Power Clean

CFWU
45 lbs x 5
65 lbs x 3
85 lbs x 1
95 lbs x 1
105 lbs x 1 (not clean)
95 lbs x 1
95 lbs x 1 (fail)
75 lbs x 1

[Andy Gann]

4/16/08

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 rep

Thought that it said 4 rounds .... dang

4 x 400 meters (9.5 - 9.2 mph)
2 x 45 lbs overhead squat @ 15
2 x 45 lbs overhead squat @ 10

Total time 20 min.

[Andy Gann]

4/17/08

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Round 1
21 x Clean @ 65 lbs
21 x Chest Dips (40 lbs gravitron)

Round 2
15 x Clean @ 75 lbs
15 x Chest Dips (40 lbs gravitron)

Round 3
9 x Clean @ 85 lbs
9 x Chest Dips (40 lbs Gravitron)

just for kicks
3 pullups (50 lbs gravitron)
3 chest dips (30 lbs gravitron)

[Nick Hanson]

Hey Andy,

Just wanted to make one quick suggestion. A workout like Elizabeth is for time. So the next time you do it, you would want to settle with a weight that you feel comfortable with, and do it as fast as you can. Not changing the plates in between. Then the next time you do it you can compare your times. Also, because you are a newb (me too) you will notice that the next time you will probably be able to increase the weight quite a bit. Let me know if you have questions.

[Andy Gann]

Thanks Nick. I haven't really gone after the 'for time' yet although I have been doing the WODS at a pace more intense than before CF. Thanks for the advice ... next time I'll just sit at the lower weight and go for it.

4/18/08

Micheal

3 rounds
800 meter
50 back ext
50 situps

(subbed superman's for back ext and switched order doing situps first)

24 minutes

I need to get a stop watch .... Anyways - this is the last WOD b/c I'm going to go strictly SS starting on Monday 4/21. I will stick with that for about 6 weeks and then re-evaluate.

I'll post loads on here.