This last week, I finally decided to start recording my statistics at CrossFit. I think it's important to start recording stuff, so I can actually see progress written down. Some people carry in notebooks, but at least the staff has a bunch of clipboards available, with recycled papers and pens for writing.
Here are my results so far:
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17 October 2008:
Workout: "Fight Gone Bad"
Explanation: "Fight Gone Bad" is a workout where you do max reps of an exercise for 1 min. at a time, and then you do the entire rotation 3x. You add up the totals of each exercise, and the total is your "score".
Exercises / R1 total / R2 total / R3 total:
Wall-Ball/ 32/ 26/ 28
Sumo Dead-Lift High Pull/ 20/ 20/ 18
Box Jump/ 24/ 23/ 22
Push-Press/ 17/ 14/ 17
Rowing for Calories / 7/ 8/ 8
Total: 284
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21 October 2008
Workout: Backsquat & Military Press
Weights used:
Backsquat (using men's bar, 20 kg, as a base): 27 kg / 30 kg / 35 kg x 4 sets of 5 (max wt)
Military Press (using aluminum training bar, 7 kg, as base): 7 kg / 12 kg / 16 kg / 21 kg / 22 kg (max wt)
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22 October 2008
Workout:
45 kg deadlift (75% of max)
push-press - 15 kg each hand
Do the following rounds 5x:
- 12 deadlift
- 12 push-press
- 12 pull-ups
- 12 dips
Time: 19:50 (I dawdled on this one, I know..)
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23 October 2008
Workout: "The Filthy 40"
40 x lunges w/ kettlebells - used 2 x 8 kg KB's
40 x pushups - used dip handles instead of barbell, 10 holes down on barbell stand
40 x left-hand KB swing- used 12 kg KB
40 x airsquat - went down to black medicine ball + 10 kg weight-plate (under ball)
40 x situps
40 x 2 KB cleans (one in each hand) - used 2 x 8 kg KB's
40 x right-hand KB swing - used 8 kg KB
Time: 19:33
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2 comments:
Your results look great! Yesterday we did the Filthy 10 as part of the warm up, and it was the first time I did 10 burpees in a row.
I can't stand any workouts where it asks for max reps. It's so hard for me to gauge because if I do too many, I'll die, but if I don't do enough, I'll feel guilty.
It's so hard to gauge!
Hehe, thanks!
I still have yet to do a burpee. It's just a brand of tomato seeds to me ;) ...
The max reps are tough for me, too... I cuss a lot. Mostly under my breath. :)
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