Crossfit Log

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  1. Tuesday 10/7

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
    Last edited by Highlanda01602; 10-08-2008 at 01:23 PM.


  2. Wednesday 10/8

    Crossfit Endurance:
    1600m : 6:30
    1200m : 5:05

    Crossfit WOD: Strength
    Back Squat x 5's @ Up to 275

    Weighted pullups x 3's, Hand stand pushups
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  3. Hand stand push-ups!! Nice!!! Im very un coordinated when it comes to stuff like that lol

  4. Thursday 10/9

    Crossfit Endurance:
    Off

    Crossfit WOD: Met-con
    "Fight Gone Bad" 3-rounder, modified -
    Running clock for as many repititions as possible: 1 minute at each station, with 1 minute rest after each 5 minute round:
    - 45lb Thruster (just the barbell)
    - Sumo deadlift high pull (75lb)
    - 24" Box jump
    - Push press (75lb)
    - Burpees

    Total: 348

    The official WOD consists of a 20lb Wallball (medicine ball) shots at a 10ft target, a 20" Box jump, and an rowing machine (points as total calories burned in the minute). With the equipment I have currently, I substituted the 45lb Thruster, 24" Box jump, and Burpees respectively.

    Kraker, just so you know, I was supported by a wall during those HSPU's! Balance is not there yet for a handstand unassisted. But, anyways, I want you to try them out. A few weeks ago, I struggled just to get a few reps in. By routinely practicing a few before or after most strength days, you can pick them up real quickly. Excellent exercise for building balance, even when the legs are resting on the wall. A great start is to just get into the hand stand on the wall, full extension and shrugging the shoulders up, and hold it for as long as you comfortably can. Try em out sometime! Fun stuff.

  5. I will definately check it out tomorrow morning. Gonna get a spotter for this though haha. I leave next week for 4 days in the woods, so I might do these out there for a little fun in between missions as well.
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  6. Friday 10/10

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Deadlift 3's, 2's, 1's @ Up to 345x3, 355x2, 370x1

    Medium intensity Met-con: 3 rounds of:
    - 7 Handstand pushups
    - 5 Kettlebell snatches left arm (1.5 pood/53lb), 5 right arm
    - 5 Kettlebell swings left arm (1.5 pood/53lb), 5 right arm
    - 10 Ring dips
    - 10 Pullups
    - 10 Knees to elbows
    ~9:45
    Last edited by Highlanda01602; 10-11-2008 at 08:09 AM.

  7. Saturday 10/11

    Crossfit Endurance:
    Active recovery jog

    Crossfit WOD:
    Off

  8. Rock climbing for my active rest day today
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  9. Nevermind, friend talked me into doing Mr. Joshua.

    "Mr. Joshua"

    Five rounds for time of:
    Run 400 meters
    30 Glute-ham sit-ups
    250 pound Deadlift, 15 reps

    I will be doing 200lbs for the deadlifts though

    SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  10. Copycat, that WOD looks great. Important because of the humbling story behind it, and devastating by the looks of it. I did a run/deadlift/some other stuff WOD a little while ago, and heavy deadlifts combined with running is quite the challenge! GHD situps fry the hip flexors, which is another huge factor when trying to stride it out on the runs. Looking forward to getting some on that workout sometime soon as well - hope you enjoyed it!

    And ironically enough, I have "Murph" (w/o 20lb vest however)planned for today! Looks like we'll both be getting our asses handed to ourselves.... going to be great. Endurance WOD's destroy me - hoping to shave off some time off my miserably slow total last time! Get some!

    Sunday 10/12

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    "Murph" (without 20lb vest)
    For time:
    Run 1 mile
    - 100 Pullups
    - 200 Pushups
    - 300 Squats
    Run 1 mile

    Pullups/pushups/squats may be partitioned... 5/10/15 was the breakdown I used, pull/push/squat (20 sets of those equates to 100/200/300)
    Time: 33:49
    Last edited by Highlanda01602; 10-12-2008 at 02:24 PM.

  11. You're a beast! Keep it up.
    NSCA - CSCS

  12. Monday 10/13

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Remedial overhead/core work
    Started overhead pressing, and found my strength to be severly sapped! Murph got me good yesterday. Rounded it off with 5 sets of 90% singles and static holds/light plank work.

  13. I'm still sore from Mr. Joshua and now I'm packing up the house to move so there lots of boxes to lift. No rest I tell ya
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  14. Tuesday 10/14

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 21 Sumo deadlift high pulls (95lb)
    - 15 Burpees
    - 9 Thrusters (95lb)

    Time: 19:08


    Copycat... the t-shirt "Rest Later" comes to mind! Hahah.. and with that said...

  15. Wednesday 10/15

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off

  16. Quote Originally Posted by Highlanda01602 View Post
    Tuesday 10/14

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 21 Sumo deadlift high pulls (95lb)
    - 15 Burpees
    - 9 Thrusters (95lb)

    Time: 19:08


    Copycat... the t-shirt "Rest Later" comes to mind! Hahah.. and with that said...
    Yeah the guys at Crossfit SoCal all like to say there's plenty of time to rest when your dead..ll
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  17. Thursday 10/16

    Crossfit Endurance:
    "Tosh Sprints" 2-rounds of:
    Sprint 200m, time taken to complete is rest
    Sprint 400m, time taken to complete is rest
    Sprint 600m, time taken to complete is rest

    Followed by 2 x 200m strides (100m acceleration, 100m sprint)

    Crossfit WOD:
    Light OH press + light back squat work

  18. oooh sprints
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  19. Friday 10/17

    Crossfit Endurance:
    Off

    Crossfit WOD:
    5 rounds for time:
    - 5 x Deadlifts (275lb)
    - 10 x Burpees

    Time: 3:44

  20. Saturday 10/18

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    3 rounds for time:
    - 800m run
    - 30 Thrusters (95lb)
    - 30 Pullups
    Time: 26:11

  21. Quote Originally Posted by Highlanda01602 View Post
    Saturday 10/18

    Crossfit Endurance:
    Running in WOD

    Crossfit WOD:
    3 rounds for time:
    - 800m run
    - 30 Thrusters (95lb)
    - 30 Pullups
    Time: 26:11
    That's a brutal one, great job man!
    NSCA - CSCS

  22. Quote Originally Posted by VolcomX311 View Post
    That's a brutal one, great job man!
    Thanks brutha, I was dragging ass from the start! Thank goodness the weather was absolutely perfect... because I absolutely needed it. I track my times with a chronograph watch so I can compare splits/laps, and my last 800m split was just under 5 minutes, a 10 minute mile pace! Hahaha, I had to giggle when I saw that afterwards... especially when I thought I was running way faster. A headscratcher, to say the least. Really looking forward to working on those endurance WODs... I need em'!

    Sunday 10/19

    Crossfit Endurance:
    Off

    Crossfit WOD:
    Off
    Last edited by Highlanda01602; 10-19-2008 at 07:58 AM.

  23. Monday 10/20

    Crossfit Endurance:
    3 rounds of:
    - Run 1 minute, rest 1 minute
    - Run 2 minutes, rest 2 minutes
    - Run 3 minutes, rest 3 minutes
    Distance: 11 laps + 250 meters

    Crossfit WOD:
    Remedial overhead squats

    Followed by 3 rounds for time:
    - 10 Power cleans (155lb)
    - 10 Kettlebell swings (1.5pood/53lb)
    - 10 Burpee box jumps
    Time: 10:58

  24. Quote Originally Posted by Highlanda01602 View Post
    Monday 10/20

    Crossfit Endurance:
    3 rounds of:
    - Run 1 minute, rest 1 minute
    - Run 2 minutes, rest 2 minutes
    - Run 3 minutes, rest 3 minutes
    Distance: 11 laps + 250 meters

    Crossfit WOD:
    Remedial overhead squats

    Followed by 3 rounds for time:
    - 10 Power cleans (155lb)
    - 10 Kettlebell swings (1.5pood/53lb)
    - 10 Burpee box jumps
    Time: 10:58

    Did you do both those WOD's back to back or with a real break. Together it sounds like a good one. I want to try it.
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  25. Tuesday 10/21

    Off day


    Copycat, no way dude! hahaha... if I do a track session, I do them as early in the morning as I can, which is usually around 0630 or so. Like to wait for the sun to come up a bit to warm things up. Typically my workout will follow around 4-5 hours later. Usually though, running in the morning severly saps my met-con efforts in the afternoon, especially yesterdays. Tough to try to intengrate the two programs effectively, as you want to go with intensity on both. As a side note, I'm going to start taking a few more rest days periodically. Yesterday and the days preceding it.. I was missing target numbers and felt pretty weak all around. Not good! I think I tried to ramp up things a little too fast. Not in good enough shape yet to go follow the full schedule I had initially planned.

    This is something I have to post! Josh Everett, one of the fittest men on Earth, rips through this WOD called "King Kong"... Unbelievable... the guy runs a sub 5 minute mile, a 50 second 400 meter, and has taken 3rd and 2nd at the Crossfit games (07 and 08 respectively). The guy is incredibly inspirational. How he rips that 455 off the ground on that first rep is incredible.. speed and power! You have to check this out -
    http://media.crossfit.com/cf-video/C...shKingKong.wmv
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