Scott Cavin's log

[James S Cavin]

Hello all. Been giving CrossFit a go for the last two weeks. Figured i would finally start keeping score. Current stats are:

28/M/210ish

SP: 155
BS: 275
DL: 385

CFT: 815

AFPT: 85% darn tape measure!



2 Feb 09

120 dips/120 pull ups 50 mins



5 Feb 09

Five rounds for time of:

2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

scaled to:

CF warmup x 2
R1 50# kb and scaled all to 10 rep
R2 ""
R3 30# kb and scaled all to 5 rep
R4 ""
R5 ""

21:41 and sucking wind.


10 Feb 09

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

CFWU X 2

WU 95#

SP 155-155-155-155-155
PP 155-155-155-155-155
PJ 135-135-135-135-failure

plus

Deadlift 1-1-1-1-1-1-1 reps

WU 155X8, 245X4
335
355 pr
365 ?
375 wut
385 shnikes!
385 failed FIRST TORN CALLUS!
375


11 Feb 09

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

3 rds plus 250 row


12 Feb 09

did cindy as rx'd 12 rounds + 4 pullups
wife subbed jumping pullups, and did pushups on her knees. 9 rounds. her first time out too!


13 Feb 09

first fran!

as Rx'd 13:51
my buddy rolled through it with a 7:12.


15 Feb 09

11 mile, 35# ruck

4 hours 51 mins.



that catches me up to date. cheers.




scott

[James S Cavin]

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.


i thought today's Wod was called "death by pullups"?


as rx'd
CFWU X 2
11 rounds + 11 pullups
"I was this close. I touched it."

then tried cleans for the first time.
45-65-95-115-135
all with crappy form im sure. i gotta get to an affiliate.



scott

[James S Cavin]

Taking 6 days off hurts. Wife is sick and i think she gave it to me. Tried this:

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups


But it came out like this:

30 pounds kb snatch, 21 reps(split 10,4,4,3) right arm
21 kips(split 10,11)
21 k2e(split 10,11)
nausea
30 pounds kb snatch, 21 reps(split 10,5,5,1) left arm
21 kips(split 10,11)
21 k2e(split 10,11)

48:07

Then dragged myself to row 500m, 2:00


cheers,


scott

[James S Cavin]

Front squat 3-3-3-3-3 reps

First time doing front squats


cfwu x 2

wu:

bar x 8
95 x 5

185x3
195x3
195x3- bar started rolling down here
195x3
193x3

bs 195x8


Then 2 rounds of:

row 250m
sp 95 x 8
pullups x 5

[James S Cavin]

Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps


Scaled to 95 lb PP
CFWU X 2

25:25

This one felt great! Def. favorite!


scott

[James S Cavin]

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

scaled to:

CFWU X 2

Run 400m
30 pound kb swing X 25
12 Pull-ups

19:05

Will move up to 40 pound kb next time.

scott

[James S Cavin]

Edit: Post above was done on 3 march 09, just didn't get around to posting it till today.


Deadlift 1-1-1-1-1-1-1

cfwu x 2

wu:

135 x 10
225 x 5
315 x 3

wod:

365
385
385
395
405pr
405f
385

cooldown: 135x x10

Pr'd by 20 lbs. I'm diggin' this!


scott

[James S Cavin]

Well, turns out I was getting sick. I'm on the downslide now and working back up to where I was.

AFPT yesterday:

1 min sit: 57
1 min push: 57
1.5 mile run: 12:50


scott

[James S Cavin]

It's Monday and I can feel it. Playing catch-up hurts. Today was Jackie....

1000m row
45 pound thruster x 50
30 pull-ups

CFWU x 2

As rx'd
Completed. Accidently hit the stop button on my watch. Probably during the thrusters. I'm estimating about 20 min.

Cooled down with incline press, 135 x 8 x 3

Thinking about doing 2 a days for beach season........ The flab has got to go. My garbage diet isn't helping though.


scott

[James S Cavin]

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

scaled to a half "Murph"

cfwu x 2

.5 mile Run
50 Pull-ups
100 Push-ups
150 Squats
.5 mile Run

partitioned like Cindy

28:13

cooldown with

115lb pp 9-6-3
225lb shrugs 6 x 3
45lb sp x 15


scott