My CrossFit Log

[blackdogdeek]

Originally Posted by Ashenor

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.

Death bys always sound like they will be not bad until you're in the middle of them Are you using bands with your pullups? I also had issues with them in the beginning.

[Ashenor]

Originally Posted by blackdogdeek

Death bys always sound like they will be not bad until you're in the middle of them Are you using bands with your pullups? I also had issues with them in the beginning.

Ya i am down to use the lightest band now, they are getting better.

[blackdogdeek]

Originally Posted by Ashenor

Ya i am down to use the lightest band now, they are getting better.

Are you kipping? If you can do pullups with the lightest band you should be able to kip at least 1 pullup I think.

[blackdogdeek]

20130205 -

strength:

1RM snatch complex:

snatch grip deadlift -> hang snatch -> full snatch

max: 115#

4x5 high bar back squat

max: 195#

wod:

for total reps:

60 seconds of windshield wipers
30 seconds of rest
60 seconds of hand release pushups
30 seconds of rest
60 seconds of box jumps 24"
30 seconds of rest
60 seconds of wall balls 20#
30 seconds of rest
60 seconds of double unders
30 seconds of rest
60 seconds of dead hang strict pullups

total: 20+36+40+27+27+10=160

[Ashenor]

Originally Posted by blackdogdeek

Are you kipping? If you can do pullups with the lightest band you should be able to kip at least 1 pullup I think.

I actually have the kip swing down pretty well just can't link it yet. More still working on form and being in a activated state while doing them. Have not tried to kip with the strap in a bit, last week we were doing strict ones so no kip.

I can tell i have increased my over strength all so far. I will start posting my logs to also.

[blackdogdeek]

Originally Posted by Ashenor

I actually have the kip swing down pretty well just can't link it yet. More still working on form and being in a activated state while doing them. Have not tried to kip with the strap in a bit, last week we were doing strict ones so no kip.

I can tell i have increased my over strength all so far. I will start posting my logs to also.

I had a problem linking them together also. What helped me was concentrating on pushing myself away from the bar at the top. That was the part I wasn't doing so I was coming straight back down and consequently had no leg swing.

[blackdogdeek]

20130206 -

skill:

pistol
hollow rock
superman

wod:

3 rounds for time of:

10 power clean and push jerk 95#
400m run

time: 8:46

[Ashenor]

Wod yesterday was the shortest i have done, was 30 snatch to overhead's from the ground. I finished first in 3:42 lifting 76 lbs. Have only done them a few times, but they were not to bad.

[blackdogdeek]

Originally Posted by Ashenor

Wod yesterday was the shortest i have done, was 30 snatch to overhead's from the ground. I finished first in 3:42 lifting 76 lbs. Have only done them a few times, but they were not to bad.

Nice! How many did you get unbroken?

[Ashenor]

Originally Posted by blackdogdeek

Nice! How many did you get unbroken?

Unbroken mean in a row? If so did about the first 12 in a row, then was about 6 or 7 at a time.

[blackdogdeek]

Originally Posted by Ashenor

Unbroken mean in a row? If so did about the first 12 in a row, then was about 6 or 7 at a time.

Nice!

[blackdogdeek]

20130207 -

strength:

1RM deadlift

max: 320# PR

wod:

6 rounds for time of:

6 burpees
12 russian kettle bell swings 32kg
18 walking lunges

time: 6:29

[Sid59]

Originally Posted by blackdogdeek

20130207 -

strength:

1RM deadlift

max: 320# PR

wod:

6 rounds for time of:

6 burpees
12 russian kettle bell swings 32kg
18 walking lunges

time: 6:29

Jeez ... were you hauling ass? That's pretty quick.

[blackdogdeek]

Originally Posted by Sid59

Jeez ... were you hauling ass? That's pretty quick.

I was. It was the fastest time on the board so far but there are evening classes still to do the wod. Someone in one of the morning classes had a 6:30 but with a 28kg kettle bell. We were instructed to limit any resting or breaking up sets. By the end though I had to break up the lunges into 9 and 9 with about a 2 second rest.

[Ashenor]

2/11/13

Endurance day

3 rounds each one min rest 30 secs, add totals up

Push press 45 lbs 25/24/17 66
Running Laps 5.5/4/3.5 13
Jump Rope 120/110/100 330

Lift for the day was Snatch's from the groud for 15 mins, 3 movements.

[blackdogdeek]

Originally Posted by Ashenor

2/11/13

Endurance day

3 rounds each one min rest 30 secs, add totals up

Push press 45 lbs 25/24/17 66
Running Laps 5.5/4/3.5 13
Jump Rope 120/110/100 330

Lift for the day was Snatch's from the groud for 15 mins, 3 movements.

Nice!

[blackdogdeek]

20130211 -

strength:

bench with kettlebells banded onto bar for stability
press with PVC banded with kettlebells

skill:

double under

wod:

Every minute on the minute for 12 rounds

Odd rounds:

20 double unders or as many as possible unbroken

Even rounds:

12 atomic pushups

[Ashenor]

Whats a atomic pushup?

[blackdogdeek]

Originally Posted by Ashenor

Whats a atomic pushup?

Get into the top of pushup position with feet in rings about 6 inches above floor. Do 1 pushup then at the top do a tuck, then extend back to pushup position and repeat.

[Ashenor]

Originally Posted by blackdogdeek

Get into the top of pushup position with feet in rings about 6 inches above floor. Do 1 pushup then at the top do a tuck, then extend back to pushup position and repeat.

Gah, hah

[Ashenor]

How often do you go? I normally do M/W/Sat and been doing kickboxing on sundays. Going to go tonight going to try to start getting 4 days in with a kickbox cardio day on sundays.

[blackdogdeek]

Originally Posted by Ashenor

How often do you go? I normally do M/W/Sat and been doing kickboxing on sundays. Going to go tonight going to try to start getting 4 days in with a kickbox cardio day on sundays.

I used to go 4 weekdays each week, usually MTWF. But I recently started going MTWTF since I don't do anything on the weekends.

[blackdogdeek]

20130212 -

skill:

push jerk

skill:

handstand pushup

wod:

every minute on the minute for 12 rounds:

odd minutes: 5 handstand kickups, 3 handstand pushups
even minutes: kroc row 10 each arm @28kg

cashout:

handstand hold against wall for time:

time: 1:34

[Ashenor]

2/13 LOVE WOD

3 Rounds, finished 15:14

L = 24 Lunges
O = 15 Overhead Squats (56 lbs)
V = 22 Clean Push Pulls (56 lbs)
E = 5 Kip Pullups (used Orange Band)

[blackdogdeek]

20120213 -

skill:

6x4 lateral bounds for height:

max: 35"

skill:

L-sit for time:

Top of ring dip sit position: 1:00
P-bar sit position: :26
Hanging from pullup bar sit position: 30

skill:

toes to bar

wod:

10-8-6-4-2 rep rounds for each hand of kettle bell snatch at 20kg
10 toes to bar after each group of reps (50 total)

time: 5:35