My CrossFit Log

[blackdogdeek]

Originally Posted by KDOG

Hmmm.. when I get started in Crossfit, I'll be able to know what you're talking about LOL. Seems great though.

Just about everything here is also google-able typically with youtube videos. Even I find myself searching what some of the workouts are before I go to the gym.

[blackdogdeek]

20130114 -

strength:

1RM below knee snatch

max: 125#

wod:

10 overhead squats 95#
10 over-the-box jumps 24" (jump onto then off of is allowed)
10 thrusters 95#
10 power cleans 95#
10 toes to bar
10 burpee pullups
10 toes to bar
10 power cleans 95#
10 thrusters 95#
10 over-the-box jumps 24"
10 overhead squats 95#

time: 9:52

[blackdogdeek]

20130115 -

strength:

press 5x8

max: 75#

speed:

5 rounds:

25m sled drag 180#
200m sprint

wod:

as many rounds as possible in 9 minutes of:

9 pullups
9 wallballs 20#

total: 7 + 7 wallballs

[blackdogdeek]

20130116 -

strength:

2RM power clean and push jerk

max: 165#

6x3 high bar back squat

max: 185#

wod:

5 rounds for time of:

5 clean and jerk @70% of 1RM (=120#)
20 toes to bar (sub knees to elbows to maintain intensity if necessary)

time: 9:55

[blackdogdeek]

20130117 -

strength and power:

3 rounds not for time of:

10 power kettlebell swings 32kb
20 banded good mornings
10 depth jumps

skill:

15 minutes of pullup practice (kipping, butterfly, strict)

wod:

as many rounds as possible in 8 minutes of:

5 barbell rows (115#)
10 pushups
15 v-ups

total: 8+5

[blackdogdeek]

20130118 -

strength:

press 5x5

max: 85#

5 sets of 8-12 reps of any 5 pulling exercises and any 5 pushing exercises

wod:

Partner workout, as many rounds as possible in 12 minutes of:

(1 partner performs 1 round; while other partner does single unders)

6 KB push press (2x24kg/ 2x16kg)
12 KB front squats (as above)

Score total rounds

total: 5+2

[Koing]

Some good stuff here.

Did my first bar muscle up about 10 days ago! Been able to do 5reps x 5sets since. Feels pretty good to be able to do it. Been totally mangling up the technique when I did try them out. Much easier when you get the technique.

Koing

[blackdogdeek]

Originally Posted by Koing

Some good stuff here.

Did my first bar muscle up about 10 days ago! Been able to do 5reps x 5sets since. Feels pretty good to be able to do it. Been totally mangling up the technique when I did try them out. Much easier when you get the technique.

Koing

Yeah, I've been trying to get them for a while and though I'm pretty certain I have the strength it's been difficult and I'm sure it's because my form is poor.

[Sid59]

Do you take supplements, if so, which?

[Koing]

Originally Posted by blackdogdeek

Yeah, I've been trying to get them for a while and though I'm pretty certain I have the strength it's been difficult and I'm sure it's because my form is poor.

First be really aggressive with the pull upwards, drive your head forwards and at the same time drive your knees up. This momentum will help you swing around the bar. Once you have this technique down it's much easier to do them. You MUST drive your head forwards. If you leave your head behind you won't be able to get around the bar.

Koing

[blackdogdeek]

Originally Posted by Sid59

Do you take supplements, if so, which?

All I typically take is a fish oil supplement. I take Vitamin C right now to fight off some persistent cold symptoms. My doc has me on Vytorin 10/10 which is a statin to fight cholesterol.

[blackdogdeek]

Originally Posted by Koing

First be really aggressive with the pull upwards, drive your head forwards and at the same time drive your knees up. This momentum will help you swing around the bar. Once you have this technique down it's much easier to do them. You MUST drive your head forwards. If you leave your head behind you won't be able to get around the bar.

Koing

Shooting my head through the glass is the part at which I always fail. I need to concentrate especially hard on that and the knee drive.

[blackdogdeek]

20120122 -

strength:

6×3 Press

max: 105#

10 minutes to complete 3 rounds for total reps max reps ring dips, and max reps chest to bar pullups (add all 6 scores together)

total: 68

wod:

5 rounds for time of:
15 pushups
15 American KBS (low weight; 16kg)
15 Goblet squats (16kg)

time: 8:27

[Koing]

Originally Posted by blackdogdeek

Shooting my head through the glass is the part at which I always fail. I need to concentrate especially hard on that and the knee drive.

Do it!

Koing

[blackdogdeek]

20130128 -

strength:

press 10x2 @75#

wod:

2 rounds for time of:

5 bar muscle ups (I subbed 5 ring pullups + 5 ring dips)
10 handstand pushups
15 box jumps 30"
20 chest to knee abmat situps
25 burpees
5 power snatches @115#
10 overhead squats @115#
15 power cleans @115#
20 push jerks @115#
25 deadlifts @115#

time: 28:29

[Sid59]

CF Games 2013 Open registration on Wednesday, are you signing up?

I don't think I will but i'll attempt the workouts. Based on last year's workout, im not where close to being close.

[blackdogdeek]

Originally Posted by Sid59

CF Games 2013 Open registration on Wednesday, are you signing up?

I don't think I will but i'll attempt the workouts. Based on last year's workout, im not where close to being close.

Nah. I'm nowhere near in a position to compete at those levels. I'm typically fine on the gymnastics movements but the weights they use for the olympic movements are usually at or around my 1RM.

However, I may sign up in 3 years when I'm eligible for the Master's division (45-49 years old).

[blackdogdeek]

20130129 -

strength:

squat clean and jerk:
5x 85% = 140#
3x 90% = 148#
1x 95% = 156#
4x 85% = 140#

high bar back squat:
4x5 @155#

wod:

21-15-9 rep rounds for time of:

wallballs 20#
v-ups
pushups

time: 3:36

[blackdogdeek]

20130130 -

skill:

gymnastic ring work:

inverted hang->inverted L-sit->skin the cat->inverted L-sit->inverted hang->L-sit

wod:

for time:

30 handstand pushups (I used 2 abmats)
40 pullups
50 kettle bell swings 24kg
60 abmat situps
70 burpees

time: 13:17

[blackdogdeek]

20130131 -

skill:

accumulate 2 minutes of handstand
accumulate 2 minutes of L-sit

strength:

12x1 press 105#
5x8 ring dips

wod:

100 double unders
30 front squat 95#
30 pullups
30 front squat 95#
100 double unders

time: 16:25

[blackdogdeek]

20130201 -

strength:

2x10 push press 65#
10x2 front squat 175#

wod:

12 rounds for cumulative reps of:

30 seconds of max burpees
30 seconds of rest

total: 144

[blackdogdeek]

20130204 -

strength:

press 1RM

max: 125# PR

wod:

Climbing Cindy

10 rounds for time of:

5 pullups
10 pushups
15 squats
1 rope climb

time: 10:48

[Ashenor]

So 2 months into crossfit now, still learning a lot. Never lifted much before. Went from 212 to 189 and lost about 7"s off my waist so far. Looking forward to summer and seeing where i am. Glad i started!

[blackdogdeek]

Originally Posted by Ashenor

So 2 months into crossfit now, still learning a lot. Never lifted much before. Went from 212 to 189 and lost about 7"s off my waist so far. Looking forward to summer and seeing where i am. Glad i started!

Great job! Keep up the good work. Have you changed your eating habits?

[Ashenor]

Originally Posted by blackdogdeek

Great job! Keep up the good work. Have you changed your eating habits?

I have but i am not crash dieting like i was trying with Insanity. I do Crossfit 3x a week and starting doing kickboxing on sunday mornings. I probably eat around 2000 calories a day, actually going to work with a nutritionist my friend knows that is pretty good to get dialed in and make a good push soon. I would like to get to around 175, i am 5'8". I have noticed a huge difference already though. The crossfit i goto is great also, the owner/instructor is very helpful. I had a hard time not wieghing myself all the time, i have gained muscle so i know i have lost more and can tell more now with measurements.

I weigh myself maybe one times a week, i know i am doing the right thing and not trying to make it happen overnight.

Pullups are still my huge weakness in crossfit though.

We did death by 10 meters on sat, haha it thought it sounded easy it got rough past 12 meters a min.