CrossFit Notes

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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