CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 08-23-2007, 11:03 AM   #1
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Bango Skank Drops a Log!

Guess it's time to either drop a log or get off the pot. I haven't kept very strict records... mostly cuz I'm lazy (I know... a lazy crossfitter?) so much of this is approximations taken from scribbled jottings and faded memories. More to come!

Approximate 1RM's
Squat: 320
Press: 155
Deadlift: 365

CF Total= 840

My strength is less than it once was, so I won't be in the 1000 club anytime soon, but I hold my own.

The Log:

Sunday 070729
Five rounds for time of:
Run 400 meters
25 Back extensions

1st WOD, pooped Out after 1st round

Monday 070730
Rest Day

Tuesday 070731
For time:
Run 800 meters
40 strict pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 strict Kipping pull-ups


Thursday 070802
"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
5 Muscle-ups
25 Squats
3 Muscle-ups

Subbed Jumping muscle Ups

Friday 070803
Rest Day

Saturday 070804
Ran 2.5 K, 20:24

Sunday 070805
"Elizabeth"

21-15-9 reps of:
Squat Clean 135x(3-4-4-4-4-3-3) / (4-4-4-3) / (3-3-3)
Ring dips (3-4-4-4-4-3-3) / (4-4-4-3) / (9)

First time squat cleans

Monday 070806
Snatch 1x(35-40-45-50-55-60-65)

1st time snatching

Tuesday 070807
Rest Day

Wednesday 070808
Back Squat 3x(190-230-255-265-255-245-190)

Thursday 070809
"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Round 1, 10 Pull-Ups
Round 2, 7 Pull-Ups
Round 3, 5 Pull-Ups
Round 4, 5 Pull-Ups
Round 5, 5 Pull-Ups

Friday 070810
Shoulder press 1x(115-135f-125-135-145f-135)
Push press 3x(115-125-135-145-155)
Push Jerk 5x115, 4x125, 1x125f, 4x135, 1x135f-5x125,5x115

First time on push jerks

Saturday 070811
Rest Day

Sunday 080812
"Grace"

135 pound Clean and Jerk, 30 reps

Hurt shoulder on 3rd rep. Took one week off.

Thursday 070819
"Murph" Pack Brand X Scaling

For time:
800 meter Run
50 Pull-ups
75 Push-ups
150 Squats
800 meter Row

Friday 070820
"Michael" Pack Brand X Scaling

Three rounds for time of:
Row 800 meters
35 Back Extensions
35 Sit-ups

23 minutes

"J.T."

Saturday 070821
21-15-9 reps of:
Handstand push-ups 7x3 / 5x3 / 9 negatives
Ring dips 3x7 / 3x5 / 3x3
Push-ups 2x10+1 / 2x7+1 / 2-1f-2-1f-2-1f-2-1
  Reply With Quote
Old 08-23-2007, 01:44 PM   #2
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

August 23, 2007
08/23/07

5 minute WU on C2

Modified CFWUx3:
Static Holds (rings, handstands)
Samson Stretch: 30 sec.
Turkish Get Ups: 5 reps, 20lb dumbbell
Sit-Ups: 15
Back Extensions: 15
Pull-Ups: 7
Handstand Push-Ups: 3

WOD
Front Squats 3-3-3-3-3-3-3 (*** to ankles)

3x(135-145-155-165-175-185-190)
8x135

Row
10 min
2100mts
23SPM
Damper=4
2:22 / 500 M
  Reply With Quote
Old 08-25-2007, 09:55 AM   #3
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

Friday August 24, 2007
08/24/07

Rest Day

  Reply With Quote
Old 08-25-2007, 10:02 AM   #4
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

August 23, 2007
08/23/07

500 meter WU on C2

Modified CFWUx3:
Farmers Walks 70lbs x 50 meters
Static Holds (rings, handstands, l-sits)
Samson Stretch: 30 sec.
Back Extensions: 15
Bar Dips: 7

WOD
"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.

Post total reps from all 32 intervals to comments.


After the first few rounds I was still counting... not in numbers mind you, but in grunts that have no earthly translation. But I got through it. I played an mp3 that had the 20/10 interval beeps superimposed over some old school rap tunes. Worked nicely, left me weeping.

I love to hate crossfit.

Last edited by Tim Donahey : 08-25-2007 at 10:24 AM.
  Reply With Quote
Old 08-25-2007, 06:04 PM   #5
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

August 23, 2007
08/23/07

500 meter WU on C2

Erg Row:
2 Intervals
Row 10 min
Rest 3 min


Total Distance Rowed: 4435 mts.
SPM: 23
Damper: 4
Split time: 2:15/500m
  Reply With Quote
Old 08-26-2007, 05:52 PM   #6
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

08/26/07
Sunday August 26, 2007

Modified CFWUx3:
Static Holds (rings, handstands, l-sits)
Samson Stretch: 30 sec.
Squats: 15
Sit-Ups: 15
Back Extensions: 15
Pull-Ups: 5
Ring Dips: 7

CF WOD
Shoulder Press 5-5-5-5-5 reps

5x(120-120-130-130)
Push Press 1x135
Press 1x135
Press 5x120

4 min. cool down on C2

C2 WOD:
10 Intervals
Row 1 min
Rest 1 min


Total Distance Rowed: 4123 mts.
SPM: n/a
Damper: 4
Avg. Split Time: n/a
Best Split Time: 1:48/500m x 1min
  Reply With Quote
Old 08-27-2007, 05:36 PM   #7
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

08/26/07
Monday August 27, 2007

Rest Day

Free Swim
  Reply With Quote
Old 08-28-2007, 12:57 PM   #8
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

08/28/07
Tuesday August 28, 2007

Modified CFWUx3:
Static Holds (rings, l-sits)
Samson Stretch: 30 sec.
Sit-Ups: 15
Back Extensions: 15
Dips: 8

Brand X WOD (Porch Dawg Scaling)
The Porch:
Five rounds for time of:
40 Squats
20 Pull-ups
10 Handstand push-ups


Partitioning:
Squats: 40
Pull-ups: 4x5
HSPU's: 4-3-3 (5th round 6-3-1)

Time: 42:59

Pull-Ups were to chin, no jumping... occasional kicking on the final sets. I could have gone 50 on the squats, but the Pull-Ups and HSPU's drained me good.

HSPU's were nose to the ground, full ROM.

Last edited by Tim Donahey : 08-28-2007 at 01:08 PM.
  Reply With Quote
Old 08-28-2007, 05:30 PM   #9
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

08/28/07
Tuesday August 28, 2007

C2 WOD:
Row 30 min.

Total Distance Rowed: 6411 mts.
SPM: 24.5
Damper: 4
Time: 30:00
Avg. Split Time: 2:20.4/500m
Best Split Time: n/a
  Reply With Quote
Old 08-29-2007, 02:33 PM   #10
Tim Donahey
Member Tim Donahey is offline
 
Tim Donahey's Avatar
 
Profile:
Join Date: Aug 2007
Location: Columbus  Ohio
Posts: 911
Re: Bango Skank Drops a Log!

08/29/07
Wednesday August 29, 2007

Recoop Day

My golfers elbow has flared up after yesterdays pull-up bout... not too seriously, but I can feel it when I extend my arms out all the way. In my experience the time to heal is directly related to pain factor exponentially. A little pain could mean a week or two w/o pull-ups, a lot of pain could mean months... and pain increases are exponential as well, a little pain today, after a few more pull-ups would mean a whole heck of a lot of pain tomorrow.

I had already decided I wasn't going to do Fran on Thursday, but I don't want to exacerbate anything by doing deadlifts today, so I'll just take the extra day off and do my DL's instead of Fran. Hopefully by next week I will be able to sub in body rows for any pull-ups... those upcoming muscle-ups will probably be out of the question. Though I'm able to do so few, it might not be an issue. We'll see. In the meantime I plan to rest my arms and wear my golfer's elbow arm bands till the cows come home. Ice, NSAID's, and massage are also on the menu.

Wish me well!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:51 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.