Sean's Workout Log

[Sean Kufel]

It's been over a year now, so I suppose I can start keeping a log here.

I do both the CF Main Page WODs and CrossFit Cleveland's WODs, depending on the week and/or circumstances.

I'm 5'11", 27 years old.
As of Saturday, June 21, 2008, I am:

204.2 lbs.
18.1% Body Fat
40.4% Muscle Mass

These stats will be updated every Saturday morning.

[Tuesday, June 24, 2008]
CrossFit Cleveland WOD

W/U: (10 OHS/10 Box jumps, 24"/5 Pull-ups/5 Sit-ups) x3

4 Rounds for time:

400m Run
21 KB Swings, 55 lb.
21 Ring push-ups

16:25

"Cool-down:"
(7 tire flips/7 knees-to-palms/30 sec. handstand)x3

[Sean Kufel]

[Tuesday, June 24, 2008]

I also had a volleyball game on Tuesday. Played for ~45 mins. Won the playoff match in two games.

That pushes us to 17-0 this season.

[Sean Kufel]

CrossFit Cleveland WOD

W/U: 1000m Row (4:03)

Deadlift 5-5-5-5-5
10 Knees-to-Elbows between sets

255-295-325-345-365

"Cool-down"
60-second static holds of:

Squat (bottom hold)
L-sit (rings)
Handstand
Back extension

[Sean Kufel]

CFWU x3

21-15-9
Row (calories)
L Pull-ups
DB Split Jerk, 45 lb. DBs

13:56

100m Farmer's walk w/2 55-lb. KBs
Tire flips + leaps

[Sean Kufel]

201.8 lbs.
17.5% BF
40.4% MM

CrossFit Cleveland Outdoor Workout

W/U: Shuttle runs

Modified Fight Gone Bad:

Wallballs, 21 lb.
Push-ups
Pull-ups
Squats
Lateral jumps over parallette (20")

Rd.1-111
Rd.2-108
Rd.3-101

Total: 320

Wallball toss sprints, forward and backward

[Sean Kufel]

[CrossFit WOD from Sat. 6/28]

CFWU

For time:

45 Double-unders
45 Squat Clean, 95 lb.
45 Ring dips
45 Double-unders

17:18

[Sean Kufel]

CrossFit Cleveland WOD

W/U: 500m Row/25 Med ball cleans/30 sec. static hang

"Fran"

As Rx'd.

4:59 (!)

(A 2:11 improvement!)

130 GHD Sit-ups

[Sean Kufel]

CFWU x2

Main Page WOD, as Rx'd

5 Rounds for time:

135 lb. Deadlift, 15 reps
135 lb. Power clean, 12 reps
135 lb. Front squat, 9 reps
135 lb. Push jerk, 6 reps

32:51

Later, 1-1/2 hrs. sand volleyball.

[Sean Kufel]

W/U: 500m Row/50 Sit-ups (GHD)

CrossFit Cleveland WOD: "Cindy"

19 Rounds (PR)
+ 5 Pull-ups & 10 Push-ups

100 Sit-ups (GHD)

[Sean Kufel]

CrossFit Cleveland Outdoor Workout

W/U: 3x10 Burpees

For time:

800m Trail run
250m Steep hill run
25 Push-ups/25 Squats
250m Downhill Run
250m Steep hill run
25 Push-ups/25 Squats
250m Downhill Run
800m Trail run

21:17

130 Sit-ups

Two hours sand volleyball, 2's and 3's.

Wt: 202.8 lbs.
BF: 17.7%
MM: 40.3%