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Old 11-21-2007, 03:34 PM   #1
Veronica Davis
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Veronica's Workout Journal

Hey everyone... I'm new to crossfit. I'm an amateur DRUG-FREE bodybuilder/figure competitor. While most bb'rs believe in just lifting heavy, I believe in a more balanced approach. Pretty muscles are cool, but overall health is even cooler. You got to have the "Go" to go with the show.

I thought I would keep a journal of my crossfit and bodybuilding training. I definitely would like any feedback.

I'm 5'3.5" and my current weight is 125 lbs.


For my first crossfit work, I did "Linda" this morning.

10-9-8-7-6-5-4-3-2-1

DL - 115 lbs
BP - 75 lbs
Cleans - 50 lbs

Time: 23 minutes 25 seconds

Thoughts: I need to up the weights on deadlifts. I was cruising through them like it was nothing. My max deadlift is 205 lbs for 5 sets, so my overall goal is to be able to do Linda at 1.5 x my bw, which would put me about 190 lbs. Bench Press... the max I can do is 100 lbs for 3 reps on my own. So... I don't see me doing my bw in the near future. Cleans are what wiped me out. I may add them to leg day so I can work on technique and endurance.
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Old 11-22-2007, 07:08 PM   #2
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Re: Veronica's Workout Journal

Today was a rest day.
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Old 11-23-2007, 07:12 AM   #3
Veronica Davis
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Re: Veronica's Workout Journal

The Filthy Fifty

I did the scaled version for the Pack

35 Box Jumps (8 risers plus step)
35 Jumping Pull-ups
35 Kettlebell swings (used 30 lb dumbbell)
35 Steps - walking lunges
35 Back extensions
35 Sit-ups
35 Push Press (45 lbs)
35 Thrusters (20 lbs dumbbells)
35 Burpees
35 Jumps with a jump rope

Total time - 32 minutes 59 seconds.
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Old 11-25-2007, 06:42 PM   #4
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Re: Veronica's Workout Journal

Saturday and Sunday - Rest days due to a little thing I call life. I'll be back in the gym tomorrow.
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Old 11-26-2007, 05:41 AM   #5
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Re: Veronica's Workout Journal

This morning I did "Elizabeth"

I didn't have rings, so I did 2x dips

Cleans (55 lbs) - 21, 15, 9
Dips (bw) - 42, 30, 18


Time: 18 minutes 32 seconds.
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Old 11-26-2007, 09:01 AM   #6
Bill Shiffler
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Re: Veronica's Workout Journal

Look at you Ms. crossfit. Great work!!
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Old 11-27-2007, 05:43 AM   #7
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Re: Veronica's Workout Journal

Quote:
Originally Posted by Veronica Davis View Post
This morning I did "Elizabeth"

I didn't have rings, so I did 2x dips

Cleans (55 lbs) - 21, 15, 9
Dips (bw) - 42, 30, 18


Time: 18 minutes 32 seconds.
Correction: The time was 18 minutes 10 seconds. That's what I get for trying to go by memory
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Old 11-27-2007, 05:44 AM   #8
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Re: Veronica's Workout Journal

Bodybuilding Training - Back, Hamstrings, Abs

HS High Row - 80 (each side) x5 for 2 sets, 85 x5 for 2 sets, 90 x5
T-Bar Row - 70x5 for 3 sets 75x5 for 2 sets
SLDL - 155x5 for 5 sets
Hanging Knee raises - 18, 15, 15, 12 (don't ask)
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Old 11-29-2007, 06:10 AM   #9
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Re: Veronica's Workout Journal

November 28 - Rest Day

November 29 - Crossfit Total and Abs

Squats
Warm u/p sets
45 lbs x5 for 2 sets
135 lbs x 3, 2, 1, 2, 1, 1 (the last set was to box)

1 RPM sets
155 lbs - 1 parallel (no good)
155 lbs - 1 parallel (no good)
155 lbs - 1 parallel (no good)
* all parallel, so they don't count. I have to use 135 lbs for my crossfit numbers


Standing Shoulder Press
Warm-up sets
45 lbs - 3 for 2 sets

Working sets 1 RPM
65 lbs - 1
70 lbs - fail
70 lbs - fail

Deadlifts
Warm up sets
135 lbs - 3
155 lbs - 2
185 lbs - 1

Working sets 1 RPM
205 lbs - 1
215 lbs - 1 (PR)
225 lbs - fail

Crossfit total = 135 + 65 + 215 = 415
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Old 11-29-2007, 07:17 AM   #10
Bill Shiffler
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Re: Veronica's Workout Journal

Great Job, and Raw too!!! Rock and Roll.

We'll get the squat figured out.
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