Cliftonite's Crossfit Journal

[cliftonite]

Continuation of http://forums.anandtech.com/showthread.php?t=2029229 .

Yesterday 8/9/2010

Strength Training
OHS 3x5 50lb (I feel I can do much more for this, my backsquat weight is at 120)

WOD
AMRAP in 12 min of:
10 Dumbbell Push Press 25#
5 Renegade Rows 25#
10 Lateral Box Jumps

I was able to do 4 rounds. On the fourth round I used a smaller box to do the lateral box jumps.



Todays workout:

6x400m Run
Rest is equal to your 400m run time.

Will update once I complete.

 

[SociallyChallenged]

Another one drinks the Kool-Aid. Welcome to the CF gang. I hope your stay here is tough, but rewarding.

 

[brikis98]

Welcome aboard. Enjoy the ride.

 

[cliftonite]

Todays workout was 6x400m Run with the rest time between each set = what you ran the previous round. This was after some jump rope and some crazy stretching.

Round 1: 1:48
Round 2: 1:52
Round 3: 1:55
Round 4: 2:03
Round 5: 2:13
Round 6: 2:19

 

[SociallyChallenged]

Todays workout was 6x400m Run with the rest time between each set = what you ran the previous round. This was after some jump rope and some crazy stretching.

Round 1: 1:48
Round 2: 1:52
Round 3: 1:55
Round 4: 2:03
Round 5: 2:13
Round 6: 2:19

Good stuff. How did you like 'em? There's not a whole lot of running by itself in CF so you won't have to worry too much

 

[cliftonite]

Good stuff. How did you like 'em? There's not a whole lot of running by itself in CF so you won't have to worry too much

The first 4 rounds weren't too bad, I just kept running out of breath. In round 5 and 6 my legs felt like they were on fire and I had to really push hard to finish.

Today's workout looks crazy:

Strength Training
Push Jerk 5x3

WOD
2 rounds for time:
10 One Arm OHS 45#/25#
20 supermans
30 wallballs
40 pushups

 

[cliftonite]

Strength Training
Push Jerk 5x3 ---- 65 LB

WOD
2 rounds for time:

10 One Arm OHS 25# (guys that were doing 100+lb on the push jerk had to use lighter weights for some reason)

20 supermans

30 wallballs (14lb ball, towards the end i was only able to hit the top of the lower box)

40 pushups (This and pullups are my kryptonite. After the first 10 I treated them as sets of 5. In the 2nd round the trainer made me cross my legs, get on my knees and get my chest to the floor. This was even harder as the range of motion increased. Really struggled to get the last 15 or so out).


Total time: 16:15, last place.

 

[kamper]

20 supermans

Is this the superman stretch? How do you do that for time exactly?

 

[brikis98]

Is this the superman stretch? How do you do that for time exactly?

Superman.

 

[kamper]

Superman.

So you're supposed to do it slowly for time?

 

[brikis98]

So you're supposed to do it slowly for time?

Usual definition I've heard is to raise up to the full ROM, pause briefly (~1s) at the top and then lower down. That's 1 rep. It'll take roughly the same amount of time for each person to do a single rep, but how much rest you need before the next one will vary a lot from person to person.

 

[kamper]

Ah ok that makes sense. Thanks for the explanation.

 

[cliftonite]

Row 1000 M
Run 1 mile
Row 1000 M

19:38 total. I think that is the first time I have ever run a mile without stopping to walk a portion of it. I guess the multiple 200/400/1200 sprints are helping.

 

[cliftonite]

Strength Training
Deadlifts 3x5 155lb (I am having issues with my back rounding when i drop the weight back down)

WOD
21-15-9 reps of:
Power Snatch 35lb, I should do 55 next time. I went light because last time i kept curling the weight up.
HSPU I will use a taller box next time.

 

[cliftonite]

Front Squat 3x5 65Lb, will go for 75 or 85 next time, I think I can handle the weight.

WOD
400m Run
21 Clean & Jerk 45lb (first time doing this)
400m Run
15 Clean & Jerk
400m Run
9 Clean & Jerk

16:02. My running has improved greatly in just two weeks. I do most of the sprints without walking any portion.

 

[cliftonite]

Today:

We started out with a 400M run, then did lunges before moving onto the WOD:

25 Burpee/Lateral Box Jump/Burpee (50 burpees in all). I can't clear the 20" box, i briefly land on top and then jump off.

Then 3 Rounds of:

25 Pullups (The first set was relatively easy and I have improved alot with the easy band. During the past week I have been using a harder band at home to do pullups almost daily, so the workout went ok today).

25 Situps (butterfly)

25 Supermans

31:06

 

[cliftonite]

Strength Training
Press 3x5 (65)

WOD
7 Rounds of:
3 Squat Cleans 155#/105# (I did 65)
5 Strict Chin Ups (as little assistance as possible) (used the 2 levels of bands, first 4 I used a more difficult band, but finished with an easier one).

 

[cliftonite]

10 Rounds of:
200m Run
Farmers Carry (As heavy as you can) end of driveway and back (Did 35Lb dumbbell in each hand)
10 Squats (air squats)

25:03

 

[HN]

10 Rounds of:
200m Run
Farmers Carry (As heavy as you can) end of driveway and back (Did 35Lb dumbbell in each hand)
10 Squats (air squats)

25:03

what's the distance on that "end of driveway and back"?

 

[cliftonite]

what's the distance on that "end of driveway and back"?

Hmm, don't know the exact distance but Id guesstimate 60M ?

Here is a link in google maps:

http://maps.google.com/maps?f=q&sou...942,-74.213076&spn=0.000865,0.001725&t=h&z=19

The run & walk started next to that white jijutisu center (the wharehouse)

 

[HN]

I see. I just mention it because in case it comes up again and you don't have access to the same place, you could at least know what distance to do as an equivalent.

 

[cliftonite]

Keep forgetting to update this:

Last Friday:

Strength Training
Deadlift 3x5 (165)

WOD
AMRAP in 15 min of:
6 Power Snatch 95#/65# (did 65lbs)
12 Pullups
24 Double Unders

completed 4 rounds. Was into the 5th.


Yesterday:

Strength Training
Squat 3x5 (135)

3 rounds for time:
10 Burpees
20 Power Cleans 95#/65# (65lbs)
30 Double unders (90 singles)

15:12

 

[cliftonite]

Yesterday 8/24:

5 rounds for time:
5 DB deadlifts (30 Lbs for all)
5 DB hang cleans
5 DB push press
5 DB squats

9:12 time

I went in thinking oh, this wont be too bad. Then when we started the warm up was 10 tire flips, 200M run four times. My arms were dying by the end of the WOD.

 

[cliftonite]

Aargh, keep forgetting to update this. Todays WOD:

10 Rounds:
30 Double Unders
15 Pushups (was on my knees after the first round)
10 KBS 24kg/16kg (I did 16KG, I think I can do 20 now)

Time: 23:12

Yest:

Strength Training
Squat 3x5 (155)

WOD
21-15-9 reps of:
Power Snatch 95#/65# (65, did them from the hang position)
Pullups (using a harder band, improving on my pullups quite a bit)

 

[cliftonite]

Update:

I am still Crossfitting but just forget to update this everyday. Here are my current stats:

OHP:105
Squat:205
Bench (we added bench press about six weeks ago):155
DL:210
Power Cleans (this is the weight I use for WODs, don't know what my 1RM is or what I could do in a 3X5)

I have gotten much better with my pushups (I don't need to do any from my knees). Pullups are my biggest weakness and I still use a band (although I am using the lightest band). They really slow down my WODs especially when there are more than 10 reps per set in a WOD. I really need to improve on my pullups.

We also do chinups as a strength exercise every other week and I can do about 16 without a band (3 max rep, clean form).


EDIT:

I am begining to have trouble adding weight to my Squat and OHP (I have stalled on this for about 2 weeks now).