4/28/09
Hamstring tendon inflamed so did PS instead of SS.
PS: 20 kg x 15, 12, 9
Pull-ups: x 15, 12, 9, combination of pull-ups & pulldowns.
Time: 9:30
4/29/09
SDHP: 20 kg x 21,21,21,21
Bench dips: 21,21,21,21
Time: 8:30
4/30/09
Standing press: 65 lbs x 5, 85 x 5, 105, 115, 135, 150 Miss, 145 M.
Not feeling as strong this week, tired, really felt it in these.
Even though this is my first post, I’ve been following the workout for at least a week and a half. I tried some workouts prior, but eventually went and did my own thing. Since last Friday, I’ve been really trying to stay consistent with Crossfit workouts. So far, so good. Although, yesterday, I did a modified dumbbell clean version of the workout and couldnt knock down the form completely, but I got a fair workout. I did some ring dips…but then I did modified bar dips and really killed them.
Today was tough…and I modified it because my teros major (shoulder muscle) on my right felt weird when doing pullups. So I did Lateral Pulldowns for those. And I modified the sit-ups.
Cash in: Bench press, 10 reps
Lat Pull Downs (110 pounds): 1(17), 2(15), 3(12), 4(11), 5(11), 6(8), 7(5), 8(3) = 82
Push-ups: 1(19), 2(13), 3(10), 4(9), 5(5), 6(3), 7(3), 8(1) = 63
Sit-ups: 50 crunches (legs in air crossed), 10 sec. rest, 50 crunches x switching leg (legs in air), 10 sec rest, 50 scissors, 10 sec rest, 50 crunches (legs in air crossed)
Barbell Squats (50 lbs): 1(15), 2(15), 3(13), 4(14), 5(13), 6(11), 7(9), 8(11) = 75
“Tabata Something Else”
Tabata is obviously a japanese word for torture..my 4th crossfit workout ever..im dying but smiling too..wouldve posted yersterday but elizabeth left me unable to lift my arms to type..
pull ups(gravitron assist) 10 5 3 1 1
on the last 3 sets i could only hang there like an idiot..but i didnt want to quit the exercise for being a non hacker..i hung there looking like an idiot taking my medicine..for the 20 seconds of work..
pushups 15 7 3 3 3 2 1 1
situps 10 9 6 6 6 6 5 5
squats 14 12 12 9 8 8 7 9
total 187..im working on my disgusting fat body status..even tho im miserable i cant wait for the next one..you guys are true motivators..later Luke
Max Dead Hang pullups - 16 ( max for score is 20..I got 10 or 11 last time…very happy)
Max Crunches in 2:00 - 98 (100 is max for score….. )
3 mile run - 23:34 (Max is 18:00…ran this on a new course…should be able to trim at least a minute off with more time on the course)
Total - 245 (Max is 300)...lsat PFt was a 228, so I am satisfied with the improvement, but i sitll need to get 4 more pullups, the 22 crunches should’ve happened today!!!! and I cna shave a minute + of fthe run, then I should reach my goal of at least a score of 260. Next PFT is in July.
That’s huge improvement, and a stack of impressive numbers. Congratulations.
I’m at work so I don’t have my exact numbers I forgot to post the score at home. I’m tweeking my diet so my energy level is way down. I had to do mostly jumping/assisted pull ups.
Pullups: 10,8,6,6, (last four sets totaled 21)=61 (all pushups were assisted with weight bands)
Pushups: 21,14,10,9,8,7,7,7 =83
Situps: 15,16,16,12,10,12,10,10,10 (srewed up and did an extra round, shotty record keeping)=111
Squats: 18,17,17,12,13,12,13,11= 113
Total 61+83+111+113=368 (including the extra set of 10, don’t know how to adjust for that score…does that mean I count 358?)
Time: 8:55. Felt pretty good. Definitely feel like I am getting stronger in the WODs. Will have to try it with squat cleans next time and see how much slower I go.
I made up a simple score sheet for recording my reps for this WOD and thought it might be handy for others. I wanted to have something I could easily fill in during the 10 seconds of rest.
2009-04-29 Wednesday
scaled CFWU w/o dips or push-ups.
dynamic stretching.
Puppies:
Three rounds for time of:
45# pound Sumo-deadlift high-pull, 21 reps - 45# because there are no kettle bells in my gym. I guess I could try it with dumb bells. I used the bar.
21 Dips - Gravitron assist at 50% body weight. Still working on strength required for these.
OK form on SDHP, but needs improvement. Considering less weight, maybe use curl @ 25#
Good full dips.
Pack:
scale the weight to 95-115# for men/55-75 for women
If you can’t do ring dips do 2X the bar dips
I saw the main WOD, expecting to get a chance to look at the scale before I did the workout. No luck…I had to call a co-worker with internet access to tell me what the scale was…so I did a hybrid by accident.
Power cleans, 95#, double the amount of bench dips.
21/42, 15/30, 9/18
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