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Old 10-10-2010, 09:00 AM   #1
Hector Santiago
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Proven year of work doing the Main Site WODs, more to come

Hi there at about a year ago, I consistently start doing the main site WOD almost every possible day that I physically could do, If I have not done a workout it is because I was traveling/sick/ or taking a week off for rest. I would take maybe a week off or a cycle off every month, sometimes even doing 2 workouts a day for a week, numbers don't lie and from now on I will keep this thread to follow to keep track of current PRs.

Before I started doing the main site WODs,

Body Weight right now: 30/M/5'10/ 143 LB I have always being about the same weight. Yeah I know I am a light weight, but it doesn't matter when it comes to Crossfit.

My very first workout when I started Crossfit was an actual Warm up consisting of 15 squats,15 sit ups, 15 supermans, 15 push ups, 15 dips and 15 pulll ups.

Power clean before less than 95 LB x 1, Now 190 LB x 1
Didn't really know how to properly do a Backsquat before, now PR is 275 x 1
Squat cleans before unknown, now 185 LB x 1
Weighted Pull up right around 65 LB x 1, now 125 LB x 1
Snatch 75 LB x 1 , now Power snach 135 x 1
Press before unknown, Now 145 x 1
Jerk, before less than 135 LB now 190 LB x 1
Deadlift Before less than 225, now 425LB x 1, Don't tell Speal about this one.
Didn't know the actual difference on the press, push press and the jerk before I started crossfit, now I do.
Didn't know what paleo, zone or atkins was, now I know about paleo and the zone and how important nutrition is.
400 meter run before 1:01 Now right about the same time: I would like to check in the track:
Mile run: before 5:35 , now right about the same; I haven't run in a track to actually have the right distance and see.
5K before Unknown but I have always being an OK runner now 23:30
Fran: Before I was too weak and inflexible to do 1 x 95 LB thruster and couldn't finish Fran for about a year, Now 3:53 as RX'D
HEAVY FRAN: AS RX'd 13:09
Angie before about 30 minutes: now Current PR is in the 11:30 yesterday did Angie and my time was really slow. 16:40
Cindy: Before Never Did. Now 28 Rounds
Mary: 10 Rounds as RX'D
Barbara: 14:23 of total work time is the PR
Diane: 4:32 A lot of Handstand not with Full ROM. although unbroken through all the Deadlifts. AS RX'd
Elizabeth 14:41 Full Squat cleans. AS RX'D
Karen; 8:52 AS RX'D
Linda as RX'D 27:52 (PR) Had to wait on bench, switch plates and wait for the bar during the Squat cleans, all the Squat cleans were touch and go, but the waiting killed my time. still a PR though.
30 Muscle ups: 10:17 as RX'D on Rings
Fight gone bad: 304 AS RX'D
Tabata something else 523 AS RX'D
The Seven: 40:36 AS RX'D
Ryan: 17:50 AS RX'D

THis past July 2010 I also got my L1 Cert In Colorado. I love Crossfit and I am stronger and faster than never before in my life, I am starting to believe that If I train my over head lifts a little more I might have a chance to compete with the elite guys and put up a nice fight and beat a lot of them.

SANTI
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Old 10-10-2010, 05:32 PM   #2
Suzanne Campbell
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Re: Proven year of work doing the Main Site WODs, more to come

Very nice!! Congrats on your awesome progress. Thanks for sharing.
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"It's supposed to be hard. If it wasn't hard, everyone would do it. It's the hard that makes it great." My Log
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Old 10-11-2010, 09:01 AM   #3
Willis Holder
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Re: Proven year of work doing the Main Site WODs, more to come

Since you are pretty much the same height and weight as I am and you put your name/height/weight in every post you make in the WOD comments, I always notice your results when I check back to see how others did on the WOD.

I am always impressed that you do the WODs as Rx and that you do them so well.

I'm not even close to doing the WODs as Rx. Someday...

Great work!
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Old 10-11-2010, 01:33 PM   #4
Hector Santiago
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Re: Proven year of work doing the Main Site WODs, more to come

Thanks Willis,

Give your self time and be patient, slowly is going to come and you will get stronger. Just remember at the end it is you against you and as long as you see improvements and that's all it matters.

Today Tabata This: Row, Squat, pull up, push up, sit up: 58 (PR)

SANTI
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Old 10-13-2010, 03:55 PM   #5
Joe Bernard
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Re: Proven year of work doing the Main Site WODs, more to come

Dude that is a strong DL to BW ratio, nice job!
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Old 10-16-2010, 10:58 AM   #6
Hector Santiago
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Re: Proven year of work doing the Main Site WODs, more to come

31/M/5'10/145

04 NOV 09 TOTAL of 655,
09 DEC 09 TOTAL of 770, (PR)
INJURED IN JAN
FEB 23 2010 TOTAL of 655,
MAY 08 2010 A 770 (TIED OLD PR)
24 JUL 10 TOTAL of 800 (FINALLY IN THE 800 club(PR)

16 OCT 2010

Back Squat - 260
Shoulder Press 135
Deadlift - 430 (PR)

total:
825 (PR)

SANTI
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Old 10-20-2010, 11:54 AM   #7
Hector Santiago
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Re: Proven year of work doing the Main Site WODs, more to come

31/M/145/5'10

3,3,3,3,3 OHS was the WOD in my affiliate.

Old PR for OHS was 121 x 1

3 x 125 LB Over head Squats doing my affiliate WOD (PR)

1 x 135 LB Over head Squat, went to try 135 x 3 but only got one


------------------------------------------------------

Thrusters
1,1,1,1,1,1,1

Warm up with 10 x PVC pipe thrusters, 10 x bar thrusters, 10 x 95 LB thrusters, 135 LB x 3, then

1 x 135
1 x 155
1 x 165
1 x 175 (PR)
1 x 180 (got it but the form was ugly) (PR)
1 x 185 (failed to lock at the top)
1 x 185 (PR) solid form.

SANTI
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Old 10-22-2010, 11:13 AM   #8
Hector Santiago
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Re: Proven year of work doing the Main Site WODs, more to come

31/M/145/5'10

22 OCT 2010

Working on my weaknees at my affiliate

3,3,3,3,3 os push presses

got up to a new PR of 175 x 3 on the PP
185 x 2 some how I didn't went for the third one.

then did a short MetCON of

15,9,6,3 of

ROW (calories)
Push Presses (115 LB)

time was 3:38

this metcon was a nice Chest Burner. Loved it! specially when working on my weaneeses, the weight was pick up from the floor not from the rack to do the push presses.

SANTI
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Old 10-23-2010, 11:02 AM   #9
Hector Santiago
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Re: Proven year of work doing the Main Site WODs, more to come

31/M/145/5'10

23 OCT 2010 Completed the 30 minutes of the WOD Chelsea at my affiliate Carolina Crossfit.

every minute on the minute (EMOTM) for 30 MINUTES
5 Pull-ups
10 Push-ups
15 Squats
Chelsea ends once you fail to complete an entire round within a minute.

Nice WOD.

SANTI
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Old 10-25-2010, 10:21 AM   #10
Thomas Green
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Re: Proven year of work doing the Main Site WODs, more to come

Great improvements. Must feel pretty awesome!
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