My CrossFit Log

Discussion in 'Health and Fitness' started by blackdogdeek, Jan 3, 2011.

  1. blackdogdeek

    blackdogdeek Lifer

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    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.
     
  2. blackdogdeek

    blackdogdeek Lifer

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    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
     
  3. blackdogdeek

    blackdogdeek Lifer

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    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
     
  4. blackdogdeek

    blackdogdeek Lifer

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    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
     
  5. blackdogdeek

    blackdogdeek Lifer

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    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
     
  6. blackdogdeek

    blackdogdeek Lifer

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    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
     
  7. Koing

    Koing Elite Member <br> Super Moderator<br> Health and F

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    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
     
  8. blackdogdeek

    blackdogdeek Lifer

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    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.
     
  9. Sid59

    Sid59 Lifer

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    Do you take supplements, if so, which?
     
  10. Koing

    Koing Elite Member <br> Super Moderator<br> Health and F

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    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
     
  11. blackdogdeek

    blackdogdeek Lifer

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    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.
     
  12. blackdogdeek

    blackdogdeek Lifer

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    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.
     
  13. blackdogdeek

    blackdogdeek Lifer

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    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
     
  14. Koing

    Koing Elite Member <br> Super Moderator<br> Health and F

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    Do it!

    Koing
     
  15. blackdogdeek

    blackdogdeek Lifer

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    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
     
  16. Sid59

    Sid59 Lifer

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    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.
     
  17. blackdogdeek

    blackdogdeek Lifer

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    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).
     
  18. blackdogdeek

    blackdogdeek Lifer

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    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
     
  19. blackdogdeek

    blackdogdeek Lifer

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    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
     
  20. blackdogdeek

    blackdogdeek Lifer

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    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
     
  21. blackdogdeek

    blackdogdeek Lifer

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    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
     
  22. blackdogdeek

    blackdogdeek Lifer

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    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
     
  23. Ashenor

    Ashenor Golden Member

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    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!
     
  24. blackdogdeek

    blackdogdeek Lifer

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

    Ashenor Golden Member

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    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.