ExRx.net

Fri. July 7, 2006

Cardio:
Rode bike to work (~4 miles)

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Sat. July 8, 2006

Strength:
Deadlift 167 lbs. x 40 reps
in 20 minutes

Wow! I can't believe I could do that! I'm feeling good! I also did 8 reps on the first set which is a personal best.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Mon. Jul 10, 2006

Strength:
Bench press 97 lbs. x 36 reps
Bent over 1 arm row 44 lbs. x 50 reps
in 20 minutes

Same as last week. I didn't raise the weight in row because I didn't want to adjust a dumbbell during my 20 minutes. I don't like sharing bench press day with another exercise ... so I may change this in the future.

Cardio:
Rode bike to/from work (~8 miles)

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Tues. Jul 11, 2006

Cardio:
20 min on treadmill (3% incline, 5.5 MPH)

Strength:
Squat 167 lbs. x 27 reps
in 20 minutes

My grip is the limiting factor. After about 12 minutes, I could barely hold the dumbbells any more. I should do some grip training ... maybe just pick them up a few times each week and see how long I can hold them. Any suggestions? Feel free to provide feedback.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Wed. Jul 12, 2006

Cardio:
Rode bike to/from work (~8 miles)
15 minutes of indoor soccer

I'm going on a trip Fri. so I may not be able to post for awhile. I'll try to keep doing my workouts as equipment permits.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Mon. July 24, 2006
I was on vacation last week and didn't do any official workouts.

I'm not necessarily going to stick with the 20 minute workouts I've been doing.

Strength:
Bench Press
47 lbs. x 6 reps
67 lbs. x 5 reps
87 lbs. x 3 reps
97 lbs. x 3 reps
107 lbs. x 3 reps
127 lbs. x 1 rep
117 lbs. x 2 reps
117 lbs. failed
87 lbs. x 6 reps

Incline Bench Press (45 deg)
47 lbs. x 6 reps
57 lbs. x 5 reps
67 lbs. x 4 reps
77 lbs. x 3 reps
87 lbs. x 1 rep

Seated Shoulder Press
47 lbs. x 6 reps
57 lbs. x 3 reps
67 lbs. x 1 rep
57 lbs. x 5 reps
57 lbs. x 4 reps

I'm not sure what else I'll do this week. Maybe Tues. Deadlift, Thurs. Chins and Bent over 1-arm rows, Fri. Squat.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Tues Jul 25, 2006
Strength:
Deadlift 167 lbs x 41 reps
in 20 minutes

Fri Jul 29, 2006
Strength:
chin ups x 29 reps
in 20 minutes

Sat Jul 30, 2006
Strength:
Squat 167 lbs x 30 reps
in 20 minutes

Lower back was bothering me a bit so these reps didn't go too low and I stopped early.

Tue Aug 1, 2006
Strength:
Bench press
47 lbs x 15 reps
87 lbs x 5 reps
107 lbs x 5 reps
117 lbs x 1 rep
107 lbs x 4 reps
107 lbs x 4 reps

Incline bench press (45 deg)
67 lbs x 6 reps
77 lbs x 5 reps
87 lbs x 2 reps
77 lbs x 4 reps

Shoulder press
47 lbs x 6 reps
67 lbs x 4 reps
67 lbs x 3 reps

Wed Aug 2, 2006
Cardio:
Treadmill 30 min.

Thu Aug 3, 2006
Cardio:
Bike ~8 mi

Strength:
Deadlift
171 lbs x 1 rep
181 lbs x 1 rep
191 lbs x 1 rep
191 lbs x 2 reps
191 lbs x 3 reps

I need to get some more 10 lb plates to get my dumbbells up to 221 total. I would have tried more than 191 if I had the plates. My lower back is still tender.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Fri Aug 4, 2006
"Cindy" workout from Crossfit
As many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats (bodyweight only)

I did 9 rounds. Most of the pull-ups were not strict (kipping, jumping, negative only, etc). Push-ups and squats were strict.

Sat Aug 5, 2006
Modified "Kelly" workout from Crossfit
Five rounds for time of:
Run 400 meters
30 Box jump, 21 inch box
30 Dumbbell thrusters(31 lbs)

Time: 48:20

As you can see I've decided to try the crossfit workouts for awhile. I really like how these workouts alternate between pressing you for time or making you go for maximum weight. I also like how they are deceptively challenging. I also like the variety which keeps it interesting.

There will be 2 main modifications that I make:
1) I always make Sunday a rest day so I'll adjust accordingly.
2) My upper body is severely underdeveloped according to crossfit standards (they seem to assume anyone can easily bench press their body weight)! I'll scale down the upper body weights accordingly.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Mon Aug 8, 2006
Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
71 lb Bench press
Pull-ups
Time: 26:56
Most of the pull-ups were not strict.

Tue Aug 9, 2006
Five rounds for time of:
35 pound Sumo deadlift high pull, 21 reps
12 modified Handstand push-ups (lower body supported on weight bench)
Time: 17:00

Wed Aug 10, 2006
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
bodyweight: 166
loads (in lbs): 10, 15, 20, 25, 30, 35 (failed), 30, 30
This was my first time ever doing a weighted pull-up. It felt good to get 30 lbs.

Thu Aug 11, 2006
Treadmill 30 min

Fri Aug 12, 2006
Five rounds for time of:
Run 400 meters
31 pound Thrusters, 30 reps
Time: 25:02
I also biked 8 miles. I regret running yesterday. I should have just rested.

Sat Aug 13, 2006
Modified "Elizabeth" from Crossfit.com
21-15-9 reps of:
Dumbbell Clean 71 pounds
Regular dips
Time: 17:30
I also biked 3 miles slowly.

I didn't know the difference at the time, but now I know that some of those cleans were "power" cleans and some were full squat cleans. In the future I will do a full squat clean unless it specifies a power clean.

Based on a discussion with Hoister and TimD, in the future I'll end the clean motion with my palms facing my ears to avoid the possibility of the dumbbells hitting me in the face.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Tue Aug 15, 2006
Complete as many rounds as you can in twenty minutes of:
45 pound Sumo deadlift high-pull, 21 reps
12 tuck-pull-ups (not strict, 1/2 ROM)
Result: 4 rounds + 21 SDHPs
also biked 8 miles

Wed Aug 16, 2006
For time:
50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups
Time: ~30 min
This is the first time I've ever done a back extension so I was in no hurry.

Sat Aug 19, 2006
Shoulder Press 3-3-3-3-3-3-3 reps
91x1
71x3
81x3
86x3
91x1
86x3
86x3

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Mon Aug 21, 2006
Bike ~ 8 miles
Three rounds for time of:
50 reps 45 lb Sumo Deadlift High Pull
10 Pull-ups (not strict)
15 Box jumps, 20 inch box
Time: 26:36

Tue Aug 22, 2006
Bike ~ 8 miles

Wed Aug 23, 2006
Deadlift 3-2-2-2-1-1-1-1-1 reps
131x3
151x2
171x2
191x2
191x1
191x4

Thu Aug 24, 2006
Five rounds for time of:
20 Burpees
10 Handstand push-ups (modified: knees on bench)
Run 400 meters
Time: ~26 min

Fri Aug 25, 2006
Front Squat 3-3-3-3-3-3-3 reps
Since I'm working with dumbbells I had to clean them first and I could only clean 111 lbs. I know I could squat much more but I failed to clean 116 lbs.
I lost the sheet I recorded my loads/reps ... I remember the last round was:
111 lbs x 7 reps

Sat Aug 26, 2006
I'm running a 10K in a couple weeks so I'm going to do sprint training until then.
4 rounds of the following:
sprint 30 sec
walk 3 min

Wow, that was too hard! Next time I'll rest 4 min.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Mon Aug 28, 2006
5 rounds of the following:
sprint 30 sec
walk 4 min

Still very tiring. The "sprint" on the last round was pretty slow.

Tue Aug 29, 2006
Bike ~ 8 miles

Wed Aug 30, 2006
6 rounds of the following:
sprint 30 sec
walk 4 min

Fri Sep 1, 2006
6 rounds of the following:
sprint 30 sec
walk 4 min

Mon Sep 4, 2006
7 rounds of the following:
sprint 30 sec
walk 4 min

Wed Sep 6, 2006
Row 1000 meters on a Concept II at a hotel gym

Sat Sep 9, 2006
10K race
Time: 54:27
Personal record. Extremely sore legs and back next day. Also serious abrasions due to inner thighs rubbing together.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Mon Sep 11 2006
I'm going to try the scaled WODs ("Pack" version) from BrandX Martial Arts
I may modify them slightly too.
Pack:
For time:
35 Box jump, 18 inch box
35 Jumping pull-ups
35 dumbbell swings, 36 lbs
Walking Lunge, 35 steps
35 Crunches
35 Push press, 41 pounds
35 Back extensions
35 Dumbbell Thrusters 31 lbs
35 Burpees
70 Jumps
Time: ~42 min
I slowed way down at the end and successfully fought the urge to throw up. The burpees were killer. My jump at the end of each burpee was about 1 inch high. It took me at least an hour to recover from this workout. I really missed crossfit while I was getting ready for that 10K during the last 2 weeks. It's really nice to know that every day I can expect a new challenge :-)

Tue Sep 12 2006
Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps
I chose to do these with 2 dumbbells oriented with palms facing ears.
27 lbs
47 lbs
52 lbs
57 lbs
62 lbs failed
57 lbs
57 lbs
57 lbs
57 lbs
57 lbs
62 lbs failed

Thu Sep 14 2006
Pack:
For time:
60 pull-ups (strict) and 60 dips
Time: 34 min
Also biked 8 miles

Sat Sep 16 2006
Pack:
Three rounds, 21-15- and 9 reps, for time, of:
68 lb Hang squat clean
Handstand push-ups with feet on bench
146 lb Deadlift
Bench Dips (bent knees)
Time: 39 min

Handstand push ups with knees on bench are too easy now so I need get closer to the real thing next time.

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Tue Sep 19, 2006
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pullups 7/5 (Started jumping a little)/7/3/4/(jumping higher)5/6/6 - 43
Pushups 11/13/5/2/3/3/2/2 - 41
Situps 8/9/6/3/4/4/5/4 - 43
Squats 15/15/14/13/14/13/14/14 - 172
Total: 299

Wed Sep 20, 2006
Bike 8 miles

For time:
75 pound Power Clean and Push Press, 50 reps
Time: 11:47

I didn't even need to squat at all to catch the weights. I should have done the RX'd weight (95 lbs) and just cut the reps in half.

Thu Sep 21, 2006
"Lynne"
Five rounds for max reps of:
91 lb bench press
Pull-ups

bp 10 pullups 7
9 4
6 4
6 4
5 4

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)

Tue Sep 26, 2006
For time:
80 Walking lunges
800 meter Run
100 Squats
Time: 18 min

Wed Sep 27, 2006
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (strict)
10 Push-ups
15 Squats
Rounds: 9 same as last time, but this time pullups were strict!

Thu Sep 28, 2006
Modified "Michael"
Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Crunches
Time: 38 min

Fri Sep 29, 2006
very, very modified "Linda"
For time
5 rounds:
Clean: 91 lbs x 5 reps
Bench press: 91 lbs x 5 reps
(adjust dumbbells while clock is ticking)

3 rounds:
Deadlift: 191 lbs x 5 reps
Time: I found 101 lbs. too much so I switched to 91 lbs. I didn't keep track of time ... was interrupted a few times. Less than 30 min total with interruptions. Got a PR in deadlift when in the first set I pulled it 9 times in a row!!!

_________________
Peter Parker
Health Journal (see Crossfit, Scaled WODs)