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Old 09-09-2007, 12:45 AM   #1
Mitchell Brown
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Mitchell's second workout journal (pls comment!)

3 September 2007.

3 rounds of:
5 x pushups
10 x situps
15 x squats
in 19:42 minutes

4 September 2007.

Weighted Pullups (PB 32.5kg):
20kg, 22.5kg, 25kg, 27.5kg, 30kg, 32.5kg F

Bench Press (PB 95kg)
60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 90kg F

7 September 2007.

Fran:
21 - 15 - 9 of
30kg Thrusters
Pullups
in 9:23 minutes

8 September, 2007.

Crossfit Total:

Squat (PB 140kg):
20kg x 5, 55kg x 3, 70kg x 2, 85kg, 105kg, 110kg
120kg, 130kg, 145kg (PB!)

Mil. Press (PB 70kg):
20kg x 5, 30kg x 3, 35kg x 2, 40kg, 50kg, 60kg
65kg F, 55kg, 60kg

Deadlift (PB 150kg)
60kg x 5, 70kg x 2, 90kg, 105kg, 115kg
130kg, 140kg, 145kg F

TOTAL: 145kg + 60kg+ 140kg = 345kg (PB 350kg)

9 September 2007.

3 rounds of
400m
40 situps
20 pushups
untimed

Last edited by Mitchell Brown : 09-09-2007 at 12:48 AM. Reason: dates wrong
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Old 09-10-2007, 11:30 PM   #2
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

11 September 2007.

Warm up: 15 pullups, 10 v-ups, 10 dips, 15 sec sampson stretch, 10 squats with light bar, 10 back extensions

4km row.
500m average 2.01.6 min
4km in 16.12.5 min
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Old 09-21-2007, 06:07 PM   #3
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

16 September 2007.

23 rounds of
5 pushups
10 situps
15 squats
in 20.00 minutes

18 September 2007.

Shoulder Press (1reps): 55kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg (F)
Push Press: 50kg x 3, 55kg x 3, 60kg x 3, 62.5kg x 3, 65kg x 3
Push Jerk: 50kg x 5, 52.5kg x 5, 55kg x 5, 57kg x 5, 60kg x 2

22 September 2007.

50 box jumps
50 sit ups
50 x 10kg thrusters
50 pushups
25 burpees
10 squats
in 11.30 minutes

This really smashed me. Headache time!
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Old 09-25-2007, 06:25 PM   #4
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

25 September 2007.

Scaled workout of 25.9.07 WOD.

Five rounds for time of:
20kg Sumo deadlift high-pull, 15 reps
20kg pound Thruster, 15 reps
in 7.05.6 minutes.
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Old 10-01-2007, 03:42 PM   #5
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

28 September 2007.

900 m swim. Rests after every few laps. 450 free, 450 breast.
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Old 10-18-2007, 08:56 PM   #6
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

19 October 2007

Half arse warm up.

10.80 km run in 1.12.22.4 hrs.
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Old 10-18-2007, 09:07 PM   #7
Aushion Chatman
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Re: Mitchell's second workout journal (pls comment!)

Mitchell, what kind of feedback are you looking for?

Right now I can say WOW 10k, I've never run that far and still don't understand how some of you can push through that.

My other comment is, Where's the jump roping?!! Is it in your warm-up?
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Old 10-22-2007, 04:08 AM   #8
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

22 October 2007

CFWU 3 x 10 pushups and dips, 3 x 15 everything else. 3 x 15 sec sampson stretch

Squat (PB is 5 x 110 or 4 x 120)
5 x 80kg
5 x 90kg
5 x 100kg
5 x 110kg
3 x 120kg

so close!

Hey Aush, thanks for your post. I guess the kind of feedback I'm looking for is to critique anything I've done and suggest a way to do it better. I know that's difficult by looking at a log, but hey, Crossfitters seem to always be right
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Old 10-27-2007, 03:55 AM   #9
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

24 October 2007

CFWU x 3

5 rounds of 60kg bench press/pullups
16/16
15/16
13/13
6/10
8/10

27 October 2007

CFWU x 3

10 x 1 rep Clean (70kg PB)
60kg, 65kg, 70kg, 75kg, 77.5kg, 77.5kg, 77.5kg, 77.5kg, 80kg, 80kg (PB)

Leveled off as I was told I was sacrificing form. Not a real PB as have not really done Clean's without Jerks before.
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Old 10-27-2007, 04:33 AM   #10
John A. Martinez
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Re: Mitchell's second workout journal (pls comment!)

Hey Mike,

Looks good. I am gald to see that you have a good mix of things that you do. Keep up the good work, and by the by I could not run a 10 k.

john
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