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#1 |
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Malik's Log
Just finished my on-ramp last week and had my first few Crossfit workouts. Coaches suggeted keeping track of progress so I thought I'd post it here - that way I can look back and see where I have improved and what needs improving.
About me - 43 yrs old (yesterday), 5'11, 178 lbs. Not a newbie to exercise but nowhere where I want to be. Crossfit has definitely exposed some glaring weaknesses that I never knew existed, so I'm very excited about attacking these weaknesses. My first three workouts were intro workouts, and are below: 1. March 6, 2013 Row 400 M 3 rounds of 10 wall balls (16lb)/10 pushups/10 situps Row 400 M Time: 7:20 2. March 9, 2013 5 Rounds of the 9's 9 Press (75lbs)/9 KBS (30lbs)/9 box jumps (30'') Time: 8:16 3. March 11, 2013 the 7s 7 wall ball snatch/squat (20lb)/ 7 pushups amrap in 7 minutes got 8 rounds + 4 pushups |
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#2 |
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Re: Malik's Log
March 12, 2013
First official Crossfit Workout Cindy - amrap in 20 minutes 5 pullups/10 pushups/15 squats pullups unnassisted 12 rounds plus 1 pullup March 13, 2013 10 snatches (75lbs) 20 wall balls (20 lbs) 10 hang cleans (75 lbs) 20 KBS (40 lbs) 10 front squats (75 lbs) 20 box jumps (30'') 10 push press (75 lbs) 20 ring dips (unnassisted) 10 back squats (75 lbs) 20 burpees time: 14:58 |
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#3 |
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Re: Malik's Log
Incredibly sore! Was traveling 3/14 and 3/15. Rested both days.
Unable to get to box today so did workout at home. March 16, 2013 100 Burpees for time Time was 13:15. |
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#4 |
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Re: Malik's Log
March 18, 2013
7 rounds of: 7 push jerks, 7 chest to bar pullups, 7 burpees. weight on push jerks started at 95lbs (did two rounds) then dropped to 75 lbs pullups unnassisted time: 25:25. Lagged the average by 10 minutes. Push jerks took a lot out of me, even at this weight. Not pleased but my ego is at the door, and I know in 6 months these times will improve with more weight. March 19, 2013 20m EMOTM Every minute alternate movements 10 touch and go snatches 8 knees to elbow Used 65 lbs. Technique on snatches getting much better. It felt very natural. Though light weight given recommendations, felt good and believe there is much room for additional weight as I get stronger with these lifts. |
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#5 |
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Re: Malik's Log
March 20, 2013
4 Rounds 400m Run 10 Goblet Squats (used 35lb) 15 Ring push ups 3 Rope Climbs (substitued 6 floor to standing) Time: 19:20 |
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#6 |
Member
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Re: Malik's Log
Group Stretch
Cash in Back squat 10-8-6-4-2 Increase weight each set haven't squated with weight in 20 yrs. started light. will start heavier next time. results: 45/75/105/135/175 WOD 15m amrap 10 burpees 10 box jumps 24/20 10 pull ups As with all things Crossfit, looked easy on paper. thought I'd get more rounds. result: 5 rounds plus 10 burpees and 9 box jumps. |
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#7 |
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Re: Malik's Log
March 27, 2013
Group stretch Cash in 10m EMOTM 25 double unders WOD 5 rounds 400m run 10 split snatches (used 65 lbs) 4 muscle ups or 10 rope pulls or 4 rope climbs (did 10 rope pulls) time: 29:23 |
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#8 |
Member
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Re: Malik's Log
March 28, 2013
Group Stretch Cash In Front Squat 6-4-4-2 (used 95/115/115/135) - first time doing front squats. felt comfortable with bar placement but need to work on using fingers/wrists better WOD 7m AMRAP 3 Clean and Jerk 3 Toes 2 Bar 6 Clean and Jerk 6 Toes 2 Bar 9 Clean and Jerk 9 Toes 2 Bar 12 Clean and Jerk 12 Toes 2 Bar And continue up the ladder until the 7m is up. This was tougher than I thought. Used 85lbs. Got 41 reps. No second ladder for me. |
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#9 |
Member
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Re: Malik's Log
March 29, 2013
Group Stretch Cash in Snatch complex Snatch grip deadlift Power snatch Snatch squat Wod Fran 21-15-9 Thrusters - used 75lbs Pull ups - unassisted Time: 12:17 |
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#10 |
Member
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Re: Malik's Log
April 1, 2013
Group stretch Cash in 10m emotm 3 bear complexes 155/115 135/95 115/75 Wod 4rds 10 snatches (used 80 lbs) 15 box jumps 20 pull ups Time: 19:23 |
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