ExRx.net

Mon Oct 2, 2006
Back Squat 2-2-2-2-2-2-2-2-2-2 reps

51-91-131-171-191-191-191-191(only 1 rep)-171-171
The limiting factor is my grip and the fact that I'm using dumbbells.

Tue Oct 3, 2006
3 rounds:
50 squats
12 pullups / 12 dips
76 pound Hang power cleans, 10 reps
Time: 28:38
Felt really slow. Rested a lot. About 10% of pullups were not strict. I should try not to have a rootbeer float and a bunch of apple crisp before the workout next time. Also, I've done too many pullups outside of WODs lately which means I'm still recovering from those.

Fri Oct 6, 2006
Three rounds for time of:
36 pound Overhead squat, 10 reps
10 Pull-ups
36 pound Split-jerk, 10 reps
10 jumping knees to elbows
36 pound Hang clean, 10 reps
10 Back extensions, with 10 pounds held to chest
(didn't time this one)

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

Tue Oct 10, 2006
Run 2.5 miles

Thu Oct 12, 2006
For time:
20 inch Box jump, 25 reps
15 pullups
21 lb Dumbbell swing, 25 reps
25 sit-ups
42 lb dumbbell Hang power clean, 25 reps
400 meter Run
25 Back extensions
Time: 16 min

Fri Oct 13, 2006
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Time: 7 min. (strict pullups)

Sat Oct 14, 2006
Push Jerk 3-2-2-2-1-1-1-1-1 reps
I only remember the end of the sequence. I had to power clean the dumbbells off the floor first so that was the weak link.
91, 101, 111, 116, 121, 126(PR), 131(failed to clean), 131(failed to clean)
Old PR for dumbbell power clean was 111.

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

Mon Oct 16, 2006
Tabata Squats
In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Score: 17. I did 17 each round except the last, where I did 25. I should have gone for a higher number per round. Maybe 19.

Tue Oct 17, 2006
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps
bodyweight 169 lbs
21, 23, 26, 31, 36, 41, 46 (PR), 51 (failed), 48 (failed), stopped
compare 060811. 16 lb increase.
15 min. treadmill 6mph
15 min. rebounder

Wed Oct 18, 2006
Modified "Elizabeth"
21-15-9 reps of:
Dumbbell Clean 71 pounds
Regular dips
Time: 16:09
Last time (Aug) I finished in over 17 min and most of the cleans were power cleans. This time they were all full squat cleans and I finished faster!

Thu Oct 19, 2006
Bike ~8 miles
Helped a friend move (lots of lifting)

Sat Oct 21, 2006
Bike ~10 miles

Modified "Diane"
21-15-9 reps of:
141 pound Deadlift
Handstand push-ups (feet on chest-high ledge)
Time: 15:24

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

Tue Oct 24, 2006
For time:
75 jumping jacks
15 Pull-ups
15 Handstand push-ups (feet on ledge chest high)
75 jumping jacks
12 Pull-ups
12 Handstand push-ups (feet on ledge chest high)
75 jumping jacks
9 Pull-ups
9 Handstand push-ups (feet on ledge chest high)
Time: 15 min

Sick (sore throat, virus) for the rest of the week.

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

Mon Oct 30, 2006
Bike ~8 miles

Tue Oct 31, 2006
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups (strict)
10 Push-ups
15 Squats
Rounds: 8. One less than last month ... blame recent sickness.

Wed Nov 8, 2006
Deadlift 5-5-5-5-5 reps
111, 151, 191, 191, 191

Treadmill 15 min

Thu Nov 9, 2006
3 rounds for time of:
8 Pull-ups
15 Squats

Treadmill 20 min

Sat Nov 11, 2006
"Lynne"
Five rounds for max reps of:
91 lb bench press
Pull-ups

bp 11 pullups 8
8 5
6 5
4 3
6 4

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

Mon Nov 13, 2006
20 pullups
20 dips
Time: 6:07

Wed Nov 15, 2006
Run 5k
Time: 32:00

Thu Nov 16, 2006
Run 5k
Time: 32:00
(yes, same as yesterday)

Fri Nov 17, 2006
Bike ~5 mi

Modified "Diane"
21-15-9 reps of:
141 pound Deadlift
Handstand push-ups (feet on chest-high ledge)
Time:

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

Wed Nov 29, 2006
Overhead Squat 5-5-5-5-5 reps
31, 31, 31, 31, 31 lbs

I could do more weight but these were mostly for balance, flexibility, etc. Still, they were tiring.

Thu Nov 30, 2006
Modified "Barbara"
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest 3 min between each round. Post time for each round.
1:50
1:43
2:02
2:49
3:05

Interesting thing was the only exercise where sets were broken was sit-ups. I did these with feet locked and hands behind head.

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