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Old 07-27-2009, 05:47 PM   #1
Gordon Cooke
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Gordon's Crossfit Journey

Monday July 27/09

For anyone who may be reading this, I am starting to log my workouts here today, although this is not my first crossfit workout.

Warmup

Press (1RM)
45 (2x5)
95 (1x1)
110 (1x1)
120 (1x1)
130 (1x1)
135 (1x1)
140 (Fail)

The press is my weakest lift although 135 is a PR for me. 130 was previous PR. Time to invest in some fractional plates to bring this lift up

WOD - Cindy - AMRAP in 20 min of 5 pullups, 10 pushups, and 15 squats. Did 16 rounds in 18 min before I ran out of steam. First time I did this many rounds because I usually run out of steam in about 12 or 13 min, so metcon is improving
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Last edited by Gordon Cooke : 07-27-2009 at 06:04 PM.
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Old 07-28-2009, 06:01 PM   #2
Gordon Cooke
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Re: Gordon's Crossfit Journey

Tuesday July 28/09

Warmup

Deadlifts (1 RM)
135 (1x5)
210 (1x1)
240 (1x1)
260 (1x1)*
270 (1x1)*
285 (1x1)* New PR
*Used mix grip on the heavier sets - right hand over and left under.

WOD - Clean & Jerk - minute at a time - one rep first minute, 2 reps second minute, 3 reps, third minute, etc. with 135 lb barbell. I scaled this back to double 45 lb kettlebell clean & jerks. Finished 7 sets in 7 minutes before tiring out. First time I have done this workout and was quite tough actually, even being scaled. Will try this with a barbell once I get my form down.
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Old 07-30-2009, 04:09 AM   #3
Keith Walker
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Re: Gordon's Crossfit Journey

Quote:
Originally Posted by Gordon Cooke View Post
Tuesday July 28/09

Warmup

Deadlifts (1 RM)
135 (1x5)
210 (1x1)
240 (1x1)
260 (1x1)*
270 (1x1)*
285 (1x1)* New PR
*Used mix grip on the heavier sets - right hand over and left under.

WOD - Clean & Jerk - minute at a time - one rep first minute, 2 reps second minute, 3 reps, third minute, etc. with 135 lb barbell. I scaled this back to double 45 lb kettlebell clean & jerks. Finished 7 sets in 7 minutes before tiring out. First time I have done this workout and was quite tough actually, even being scaled. Will try this with a barbell once I get my form down.
Are you doing these back to back? So did you warm up, then do the DL's then do the WOD back to back?

That's awesome on the DL PR!

I think that if you had not went right into the C&J WOD right after doing those DL's you may have done even better. That's pretty cool you did them with the kettlebells. I don't think I have done KB C&J's before.

Glad to see you posting your WOD's. I hope to see you grow as an athlete.
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Old 07-30-2009, 12:39 PM   #4
Christin Street
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Re: Gordon's Crossfit Journey

Looks like the "welcome wagon" beat me here! Hi and welcome, Gordon. Thanks for the kind words on my log. It's always nice having other 40+ CrossFitters on the boards. I look forward to following your log.
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Old 07-30-2009, 02:44 PM   #5
Gordon Cooke
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Re: Gordon's Crossfit Journey

Quote:
Originally Posted by Keith Walker View Post
Are you doing these back to back? So did you warm up, then do the DL's then do the WOD back to back?

That's awesome on the DL PR!

I think that if you had not went right into the C&J WOD right after doing those DL's you may have done even better. That's pretty cool you did them with the kettlebells. I don't think I have done KB C&J's before.

Glad to see you posting your WOD's. I hope to see you grow as an athlete.
Thanks for visiting my log Keith. Yes the workouts I follow are based on Crossfit Fredericton which usually have 1 RM or 3 RM strength lift at the beginning of the workout before doing the WOD. I usually take a 10 minute breather after the lifts or do a little light stretching or skill work before hitting the WOD. I did a starting strength cycle over last fall/winter before just doing the mainpage WOD and made pretty good strength gains from that.When I started i couldn't even break 200 lbs on the squat and deadlift and both are now near 300. The reason I added the heavy lifting back in is because I noticed quite a decrease in strength by just doing the mainpage WOD although my metcon increased a lot. That should change with increased volume and skill level though. Kettlebells are great. Before I found crossfit, they were my favorite workout tools. I find them a good alternative to the Olympic lifts until I can get a set of bumpers and some more training. Thanks for dropping by and I am looking forward to keeping an eye on your log too. I hope to put up numbers like yours someday
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Old 07-30-2009, 02:51 PM   #6
Gordon Cooke
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Re: Gordon's Crossfit Journey

Quote:
Originally Posted by Christin Street View Post
Looks like the "welcome wagon" beat me here! Hi and welcome, Gordon. Thanks for the kind words on my log. It's always nice having other 40+ CrossFitters on the boards. I look forward to following your log.

Thanks for dropping by Christin. I will be following your log quite closely as well as Keith's because I get so motivated after to bring my workouts to the next level. This stuff doesn't get any easier as I get older but for some reason it is a hell of a lot more satisfying
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Old 07-30-2009, 05:57 PM   #7
Gordon Cooke
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Re: Gordon's Crossfit Journey

Thursday - July 29/09

Warmup

Squats (1 RM)
45 (2x5)
135 (1x1)
205 (1x1)
245 (1x1)
260 (1x1)
275 (1x1)
280 (1x1) PR

Squats felt good. Did 275 (previous PR) on Sunday but it felt heavy and I didn't think I had 280 in me at that point. Not only got the 280 tonight, but felt I might have been able to go heavier. I was not expecting a PR tonight, so I'm pretty pleased. I was going to try for another 5 lbs but decided to leave it at a PR and try for a new one on the next squat workout.

WOD - from the Crossfit Fredericton website:

3 rounds of 25 chinups and 50 kb swings (used 36 lb kb)

Time - 14 min 17.32 sec

Chinups slowed me down on this one. I wound up doing these in sets of 3 to 5 reps. Getting stronger at chinups and pullups every day now so times should be getting better in the future.
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Old 07-31-2009, 06:06 PM   #8
Gordon Cooke
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Re: Gordon's Crossfit Journey

Friday July 31/09

Warmup

Press (1 RM)
45 (2x5)
95 (1x1)
110 (1x1)
120 (1x1)
130 (1x1)
135 (1x1)(F)

What a difference a day makes. Got a PR on squats yesterday and today I could not even match my last PR on the press Also went into the workout feeling great and ready to give it all where yesterday I had to drag myself to my workout

WOD - Nicole - AMRAP in 20 minutes of 400 meter run and max rep pullups. Got 6 rounds with pullup reps of 7, 9, 8, 7, 8 and 7 respectively. This was tougher than it looked on paper but it was a pretty good workout. I don't think I have ever done this workout for the full 20 minutes before, so it will be interesting to see the results the next time this WOD comes up again. Actual time on this was 19 min 53.03 sec.
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"Whether you think you can or you think you can't, you're right."
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Old 08-01-2009, 05:33 PM   #9
Gordon Cooke
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Re: Gordon's Crossfit Journey

Saturday August 1/09

Warmup

Bench Press (1RM)
45 (2x5)
95 (1x1)
115 (1x1)
135 (1x1)
150 (1x1)
165 (1x1)
175 (1x1)
185 (1x1)
190 (1x1)

Haven't done heavy benches for a while, so these felt pretty good, although at the 190 lb mark, I struggled a bit. Was planning on doing squats tonight for the 1 RM, but I am following the Crossfit Fredericton WOD and tabata squats are on the menu for this WOD.

WOD - tabata squats - 8 rounds - 20 seconds for squats, 10 seconds for rest. Got 17, 19, 16, 14, 15, 15, 14, and 13 respectively. Since score is the lowest number of reps for any of the 8 intervals, I guess I get lucky number 13 This was pretty brutal for a 4 minute workout.
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"Whether you think you can or you think you can't, you're right."
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Old 08-04-2009, 09:38 AM   #10
Gordon Cooke
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Re: Gordon's Crossfit Journey

Tuesday August 4/09

Back on schedule after a planned 2 day rest.

Warmup

Squats (1 RM) - 45 (2x5)
135 (1x1)
205 (1x1)
250 (1x1)
265 (1x1)
275 (1x1)
285 (1x1) PR

Squats felt good, although my form felt slightly off on the heavier sets (275 and 285). I'm not sure if I got as low as I usually do, although hard to tell without a second set of eyes. Maybe time to invest in a video camera. Lighter sets felt good and form felt great on those.

WOD - Fight Gone Bad - 3 rounds (1 minute each exercise in round and 1 minute break between rounds).

20 lb Wall Ball Shots - round 1 (33 reps), round 2 (28 reps) round 3 (30 reps)
75 lb High Pull - round 1 (18 reps), round 2 (17 reps), round 3 (17 reps)
Box Jumps - round 1 (20 reps), round 2 (23 reps), round 3 (23 reps)
75 lb Push Press - round 1 (20 reps), round 2 (20 reps), round 3 (21 reps)
75 lb High Pull - round 1 (18 reps), round 2 (15 reps), round 3 (17 reps)

I had to sub the rowing for a second set of high pulls since I do not have a rower. This was a brutal workout and I had to scale by taking a slight breather between many of the sets. This is the first time I have done this WOD and it was very challenging, but it was a damn good workout. My shirt was drenched when I was done and my body indeed felt as I had just been in a fight. I look forward to tackling this again in the future. I like a challenge
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