My Official Crossfit Blog

I have been Crossfitting for more than four months now. I am going to post various things about nutrition and all my work outs. This will serve 2 purposes: 1) A log for all my work outs 2) A source of information for all things nutrition and exercise.

I work out at Diablo Crossfit. The work outs or WODs (Work Out of the Day) are pretty short, ranging from 5 minutes to 30 minutes. Any longer than that then you have not scaled properly, at least for most WODs.

I started this blog on 4/29/2009, but I have added my work outs and adjusted the post dates so they coincide with the work outs.

I label a lot of my entries as “DCF WOD” because not all the work outs have names, the benchmark ones do. The WODs done at CrossFit Strong are labeled “CFS WOD”.

Update: I started working out at CrossFit Strong as of 7/28/2009.

Update: As of 10/09/2009 I have left CrossFit Strong and have joined CrossFit Richardson. Its a smaller gym, but friendly people, a great coach, and awesome programming.

Back Squat

WOD:

5 X 5 Back Squat

135#, 155#, 165#, 175#, 185# (for 4, failed set)

Back squat weights have gone done quite a bit! But then again at higher weights my form goes down.

Partner Filthy 50

WOD:

50 box jumps, 24 in
50 jumping pull ups
50 kettlebell swings, 1 pood
50 walking lunges
50 knees to elbows
50 push press, 45lb.
50 back extensions
50 wall ball, 20lb.
50 burpees
50 double unders

Split between 2 people.

Time: 21:34 as Rx’d

Hotel WOD

WOD:

3 Rds:

10 Dumb Bell Snatches (10 Each arm) 20#
10 Box Jumps (20″)
20 Squats

Time: 14:50

The dumb bell snatches were ROUGH! They sucked up all the time.

Hotel WOD

WOD:

100 Burpees

Time: 9:48

PR by 38 seconds! I cannot wait to get my time down to sub 9. I have also started to notice compositional changes in my upper body. I am slightly leaner and more defined. The quest continues.

Hotel WOD

WOD:

21-15-9:

Dumb Bell Thrusters (30#)
Push Ups

Time: 9:38

Damn those thrusters were hard as hell. I am going to do this WOD at least once more and improve that time. I was not really impressed with that time. Somewhere in the 7’s would be good.

Hotel WOD

WOD:

3 Rds:

400m Run
50 Squats

Time: 14:23

I was aiming for sub 15, so I got that. I roughly measured the 400m course with my rental car. I do think it was about 500m. My first lap was about 2 minutes which is pretty slow for a first lap. My fastest 400m is 1:36, so I would expect 1:45 or around there. The squats were hard as hell. I am still sore from the man-maker thrusters. I did a few dumb bell snatches after, working on my back angle at the bottom of the squat. I severely lack flexibility.

Hotel WOD

WOD:

3 Rds:
50 Lunges
10 Man-Maker/Thrusters (20#)

Time: 18:32

Man maker was dumb bell push up, left arm row, right arm row, and finally squat clean and jerk th dumb bells. I thought I should have done 25#s but 20#s was more than enough. I was only to do 3 at a time. I was trying to do it under 15 minutes. I think my breaks were too long during the Man-Maker/Thrusters.

Back Squats

WOD:

5 X 5 Back Squats

Weights: 135#, 155#, 175#, 185#, 135#

Done at Ballys in SoCal. 175# and 185# sets were pretty bad. Bad back angle and I haven’t done weighted squats in a while.

Hotel WOD

WOD:

100 Push Ups
100 Sit Ups
100 Squats

Time: 17:00

WOD done in hotel. The push ups sucked ass!

Dead Lift

WOD:

5 X 3 Dead Lift

Weights: 245#, 265#, 285#, 295#, 315#

MetCon after:
2 Rounds:
10 Wall Ball (20#/10ft)
10 Burpees

Time: 2:35