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Old 04-23-2013, 11:34 AM   #11
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

4/23/13 Workout 1 8AM

For Time:

1000m Row
50 Burpees
50 Pull-ups
50 Pistol Squats
50 KB Swings @70lbs
50 HSPU
1000m Row

30:10

Took the WOD posted on www.crossfit.com and changed it up a bit. Also, considering doing this once, then the 50's again and another 1000m row at the end for our Saturday Craze WOD. Had to use a band at parallel to assist in the pistols but getting better. KB Swings are cake now. And HSPU's are still one of my weakest exercises. Took twice as long as any of the other exercises to finish.
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Old 04-24-2013, 02:51 PM   #12
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Re: Workout Log for a Garage Gym Monster

4/24/13 Workout 1 5pm

For time:
15 Ab rollouts from feet
15 Squat Cleans 155lb
12 Ab rollouts from feet
12 Squat Cleans 155lb
9 Ab rollouts from feet
9 Squat Cleans 155lb
6 Ab rollouts from feet
6 Squat Cleans 155lb
3 Ab rollouts from feet
3 Squat Cleans 155lb

12:06

MURDER ON MUH QUADS. For those strict crossfit-ees, rollouts are basically holding the barbell whatever what you have, and inch worms out but not from your knees. Brutal on the abs. Collapsed when I was done.
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Old 04-24-2013, 06:31 PM   #13
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

4/24/13 Workout 2

For time:
5 rounds
15 ring dips
25 wall balls 20lbs
25 overhead sit-ups 45lb plate

17:53

Second workout about 2 hours after the previous one. Legs were shot but this thing MURDERED my shoulders. OH sit-ups are holding the plate locked out the entire time. Did them perfect through the 4th round then had to start rocking/kipping them. Helluvan ab day.
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Old 04-25-2013, 09:03 AM   #14
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

4/25/13 Workout 1

For Time:

5 Rounds
15 Reps Bench Press 135lb
20'/40'/60' Suicide
15 Push Press 135lb
20'/40'/60' Suicide
15 Strict Pull-ups
20'/40'/60' Suicide

34:03

Demoralized and raped is how I feel. These are my 3 weakest muscle groups and am trying to work in a lot more cardio in every workout to build up endurance for my WOD's. Skraight murda.
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Old 04-25-2013, 07:19 PM   #15
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Re: Workout Log for a Garage Gym Monster

4/25/13 Workout 2

For time:

5 rounds
10 Squat Cleans 135lb
15 Box Jumps 24"
20 Wall Balls 20lb

15:34

I'm going to be walking like a newborn deer tomorrow. Legs are mutilated. Did wall balls unbroken which I was pumped about.
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Old 04-26-2013, 07:41 PM   #16
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Re: Workout Log for a Garage Gym Monster

4/26/13

For time:

5 rounds
15 Pull-Ups*
15 Ring Dips*
10 Push Press 155lb
100 Double Unders

31:34

* - Rx was just 10 Muscle Ups but I've got this terrible mental block and can't do them. It's a serious, purely psychological problem.

I started off with a 2 mile run cause I started using a HRM during my workouts and was bored. With that plus 45-ish minutes of dicking around inbetween the run and the WOD, it was 1:35:58 total time with 875 cals. Pretty awesome actually. Push Press was miserable. Double unders are definitely a strength so made up time there.
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Old 04-27-2013, 11:45 AM   #17
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Re: Workout Log for a Garage Gym Monster

4/26/13

For time, partner workout:

3 rounds:
200m sprint
10 (5 each arm) One Armed Barbell Thrusters 65lb
200m sprint
20 Toes-to-Bar
200m sprint
10 36" Box Jumps
200m sprint
15 HSPU

39:14

Just pure suck. One armed thrusters were pretty awesome though. Recommend them. Great balance work and shoulder isolation.
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Old 04-29-2013, 03:10 PM   #18
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Re: Workout Log for a Garage Gym Monster

4/29/13 Workout 1

Lifting session

Stable dips
10 body weight
6 90lb belt
6 70lb belt
5 45lb belt
6 45lb belt (burnout)

Flat bench:
8 135lb
4 185lb
3 225lb
4 185lb (burnout)

Low hanging ring flies
10 from feet
15 from knees, max reps

FIRST LEGIT HSPU TODAY. It's about effing time I got over my handstand fear.

4/29/13 Workout 2 4:45 pm

15 min AMRAP:
10 Roll-outs from feet
20 Back loaded lunges 95lb
10 Hanging Wipers

4 Rounds and 7 rollouts

Abdominal suicide. Rollouts take so long it's ridiculous.

Workout 3 5:20 pm

21-15-9

105lb KB Swings
Burpees

4:50

This was also pretty homicidal. Got the first 21 swings unbroken which was the ****. Burpees, well, we all know how much we hate those. Still deciding on a name for this. Thinking Gettysburg. That bad.
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Old 04-30-2013, 05:39 AM   #19
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

4/30/13 Workout 1

For reps:

2 Rounds:
200m sprint
Wall Balls 20lb
200m sprint
KB Swings 70lb
200m sprint
Box Jumps 24"

150 Reps, 14:02

This was a partner workout so me and the owner did as one person was running, the other was doing an exercise until we each ran 6 200m sprints and did each exercise twice. Averaged right at 25 reps per but did more WB's than anything.

Burnout

3 1:30 rounds for reps:
Wall Balls 20lb
KB Swings 70lb
Box Jumps 24"

124 reps

Got WB's unbroken for 45 reps and then did 35 straight swings and stopped with :15 left in that round to save for BJ's, got 34 till it felt like my quads were peeling off the bone.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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Old 05-01-2013, 07:19 PM   #20
Cody Fletcher
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Re: Workout Log for a Garage Gym Monster

5/1/13 Workout 1 6:30 pm

For time:
3.2 miles

23:00

This was done in a new running class our gym is starting up taught by Steve Ryan, marathon/triathlon professional. We kept about an 8 minute pace then let it go towards the end.

Workout 2 7:45 pm (WOD)

For time:

Men/Women
10-9-8-7-6-5-4-3-2-1
Power Cleans 135/75
1-Arm KB Overhead Squats 55/25 each leg does the reps associated
Strict Pull-Ups
Hand Stand Push-Ups

22:53

FINALLY GOT HSPU's! Did strict through the round of 8 and also learned kipping during round of 7. Amped about that. Cleans are cake and the one armed OH KB squats were interesting. First time doing those. Good day.
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DL-475/CL&PR-275/BS-355/FS-345/SN-194/Fran-2:31/FGB-504 reps/HalfMar-1:25:57row
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