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Casey's Log

Posted: Mon Jul 03, 2006 11:22 pm
by casey
Since this is my first log I'll start with some stats:

height:5'9" weight:196lbs
waist:38" style: Crossfit
I have been a crossfitter for 6 months, working my way in slowly. Now I think its time to go at it full blast. I have lost about 17 lbs since starting crossfit and have become completely hooked. I am military and at this point I am able to earn a higher PT score than 2 years ago at 179lbs and in the best shape of my life. I will post PT scores for my next PT test compared to that 2 year old PT test in about a month but now I'd like to move on to my focus.

Focus:My main focus will be crossfit style workouts with some type of focus work on one of the many branches that crossfit has. I have come to think of crossfit as sort of a central station with many tracks leading towards the extreme end of different sports/training/lifesyles and I mean to follow some of these tracks that have taken my interest and puts some focus on them each day. Get it? If not, please continue.

These will be each of the branches that I will focus on each day so far. If I find another interest I may add it to the list but for now here it is.

Olympic Weightlifting: Focusing on form at the moment. Weight is not a factor. Twice a week if possible.

Gymnastics: Focusing on the planche and front lever progressions. I will work on the planche progressions at night while watching TV and front lever progressions any time I'm around a pullup bar. I'd also like to throw some ring work in there now and again.

Gripwork/Bending: This has to be my favorite so far. I will work on different types of gripwork and will probably bend twice a week. I started bending 2 weeks ago. My first bend was a 7" 3/16 cold rolled steel piece, then a 6", then a 5". I decided to stay with 6" 4 days later on my next 2 bends. Today, I bent 3 6" and it feels alot easier than the first. I will do 2 5" next time. I have read that bending progression must not be to fast so I will definitely take heed and go slow.

Kettlebell: I just got 2 16KG kettlebells and have taken interest in the 1000 rep 16 KG snatch contest I saw on the CF message board. I will work toward this.

Running: Some days I will throw in a 2 or 3 or 5 mile run just for the heck of it.

MMA: A buddy of mine and I go to the gym once a week and roll on the mat for a little while each week. He has more know-how than I do. I pretty much at this point do it for the tremendous workout that it is. I would like to get some real wrestling/kickboxing/ ju-jitsu training in one day.

Parkour: Focusing on basic vaults and underbar.

This does seem like a lot if work but I will scale it dow to meet my abilities. Here is a the training equipment that I use.

1 pair elite rings
1 handmade adjustable sandbag with 120 lbs sand, 20 lb increments
1 pair handmade parallettes
2 handmade medicine balls, 25 lbs and 10 lbs
2 16 KG kettlebells
2 jump ropes
1 oly bar
2 15 KG bumpers
2 10 KG bumpers
3 sledgehammers, 8lbs, 12lbs, 20lbs
1 small tire to hit with sledgehammers
gym access, football field access, playground access
1 22" storage box used for box jumps

Thats about it.

Whats the point of this? Get slim, get faster, get stronger, get better.

Enough of that, here is my first post.

100 KB swings 16KG
100 situps
100 pushups
100 airsquats

as RX'd for time


Gripwork/bending: 3 pieces of 6" cold rolled steel bent

Shawn Casey

happy 4th

Posted: Tue Jul 04, 2006 10:16 pm
by casey
Rest day except for some beer cap twists and pinches!!! Ha Ha!

light day

Posted: Wed Jul 05, 2006 9:46 pm
by casey
Didn't get a chance to workout until 2200 tonight so I did a light routine.

150 jumprope single unders (10 penalty for a miss.....I missed a lot)

100 16kg swings

3 rounds for time


no focus work :(

another late night

Posted: Thu Jul 06, 2006 9:13 pm
by casey
Once again I didn't workout until around 2145 so here was the workout.

for time
10 burpees
10 kettlebell clean and press 2/16kg
20 burpees
20 kettlebell c&p
30 burpees
20 kettlebell c&p
40 burpees
20 kb c&p


First workout with the 2 KB.
The burpees are done with a pushup and a jumpclap.
Gripwork/bending Focus: Bent 3 segments on a rifle barrel cleaning kit. 2 were like butter. The last one was really hard for some reason.



Posted: Fri Jul 07, 2006 8:57 pm
by casey
I'm a little beat up from yesterday. I'm resting today. No focus work. Moved some desks around at work which I'm counting as active rest.


not a good week

Posted: Sat Jul 08, 2006 7:32 pm
by casey
I guess this week was not a good one to start going strong. Had a long day and I'm about to go watch Shamrock vs Ortiz II. I'll have to do something in the morning.


back squat

Posted: Sun Jul 09, 2006 10:48 pm
by casey
UFC 61 was the worst I've seen. Huge disappointment. I'm not talking about Ken and Tito. I won't talk about that fight. I don't see why Arlovski stopped throwing that kick to the leg. It was working. Anyways, I could have bought that rolling thunder handle that I've been wanting with that 40 bucks. I'm done, here's my WOD.

Back Squat 5x5

I thought this was pretty good considering I haven't done a barbell squat in 10 months and I usually do them on top of the traps. First time doing the Olift back squat. Killer stretch on the shoulders. Saw it on

Also did some frog stance and L sits on parallets
along with some ten pound medicineball holds.
didn't record the length of the holds but the frog stance totaled a minute, the L sit a minute. medicineball holds about 30 sec each hand total.


Posted: Mon Jul 10, 2006 10:09 pm
by casey
A little sore today. Thought I'd do a little active rest and some bending. I'll be going on a road trip to california. I'll post when I get a chance, but I'm planning to excercise in every state I go through. Here's the WOD.

10 rounds not timed of

10 overhead squats with PVC pipe
100 single unders

Focus: Bending

One piece of weapon barrel rod
One piece 6" cold rolled steel
One piece 4 1/2" cold rolled steel(hard)

First to bends were easy. The last one took a minute, but I got it.


On the move

Posted: Tue Jul 18, 2006 3:47 pm
by casey
Since my last workout, I have been traveling from Georgia to California with a 4 day stop in Arizona. Today is my last day in AZ and I will be moving up to Modesto, Ca. I have found it challenging to workout while traveling. For the most part I have been doing pullups and pushups at every rest stop. I wish I had written down eveything I did up until now but, I didn't think about it until I was halfway here. I find it pretty easy traveling through Ga, La, Mi, Tx, Nm and Az to find workout spots at rest stops. I also find it reviving to get out of the car and do a little workout to get the blood flowing. The hard part was motivating myself to do it. Driving long distances makes me feel lethargic so I forced myself to do something at each rest stop. These past days here in Az have been quite hot and I have given myself this time to rest up and adapt to the time change. I will work out tonight and post.

Take it easy,



Posted: Sat Jul 22, 2006 12:57 am
by casey
Well obviously I didn't workout the night of my last post, It rained in Az and it got terribly wet outside and I've been pretty busy driving and stuff to get a regular workout in. I made it to California and did a morning workout and a small evening one as well. By the way, there is an eliptical trainer here at the house I'm staying at that keeps track of calories, so I added that to the WOD. Here we go.

3 rounds for time.
40 kettlebell snatches with one 16kg KB(20 each arm)
40 sledgehammer strikes( 20 each side)
50 calories on the eliptical trainer.


2nd WOD
With a 22 lbs baby

20 baby squat jumps with baby on shoulders

20 baby situps with baby on chest

20 baby squat jumps

20 baby situps

20 baby squat jumps

20 baby situps

put the baby to bed

40 burpees with a pushup and a jump

No focus work today. I'm looking for some 60D nails to bend. Fun!Fun!Fun!

60d nail

Posted: Sun Jul 23, 2006 1:28 am
by casey
I bent my first 60d nail today!!!!Woooohooooo!!!!!!!

60d from orchard. It was really hard. I took a crack at one right when I left the store and I was thinking there was no way I was ready to bend it. When I got home, I focused and pictured myself Bending it and I bent the hell out of it!!!! I had to lay down when I was done though. No workout today just that nail.

callus ripped

Posted: Mon Jul 24, 2006 12:41 am
by casey
Today I did a WOD and some focus work. I tried to climb a wall and ripped a callus open. Tomarrow's a run day unless I can find some duct tape.

4 rounds for time.

15 ring dips

15 pullups

200 yard run


alot of these dips and pullups are assisted with my legs a bit

I did 10 jumping muscle ups on a bar about head highth ad then I tried that wall.

It's also around 100 degrees when I worked out .

WOD for the 25th

Posted: Wed Jul 26, 2006 11:44 am
by casey
I didn't post for the 25th. Here it is

2 rounds for time

50 KB swings 16KG
15 ring pushups with feet on a stool
30 jumprope doubleunders
15 inverted rows with feet on a stool
20 KB snatches 10L/10R
20 sledgehammer strikes 12lbs 10L/10R
15 squat jumps
10 burpees


110 degrees today.

O lifts

Posted: Fri Jul 28, 2006 1:04 am
by casey
Today I trained with a new buddy that is very much into the Olifts. I haven't used a whole lot of weight with the Olifts before today. We did a basic Olift workout in his garage then we went outside and pushed his truck around the block. I'm counting this as a WOD and focus work.

Split jerk 3-3-2 135 for the last 2

Power snatch 3-3-1 135 on last rep second missed

highpulls 3 135

Overheadsquats 3 sets 5-7 reps 95 last set of 5

I was pretty dead after this workout. He showed me flaws in my form which helped me to lift heavier instantly. Previously I only snatched with a bar. If that wasn't enough in this heat, we went out and took turns pushing his truck around the block. This will definitebe added to my workouts from now on. Great overall body burnout!!

light and hard workout

Posted: Sat Jul 29, 2006 1:12 am
by casey
Today my traps are sore as hell from the Olifts yesterday. I decided to do a 20 min workout with an excercise I saw on the message board at crossfit. It's called striders. It's a jumping lunge. start in the lunge position with one knee touching the ground, jump in the air, scissor your legs and land in the opposite lunge position. Repeat. That's one rep. This is the WOD.

total rounds in 20 min of:

5 clapping pushups
5 lying toe touches with with 10 lbs medicine ball
5 striders

I finished 10 rounds

Striders are killer. I definitely recomend them.
For a harder strider, add a flying knee to the jump.
The toe touches hurt a little but I don't think I did enough of them.
I'll probably leave them out from now on. I just saw that on Fit TV.

I did some grip focus work.

gripping that 10lbs ball for as long as possible(2-5 sec)
3 sets of 3 holds per hand.