Tryin' Somethin New

Training Training Logs
1

After about 3 years of traditional lifting with 5/3/1 or Push pull or what not, I decided to try out cross-fit (after a long period of disdain for it).

I’ll say my first week has been awesome, I never thought I’d actually enjoy it, but its pretty awesome, and it’s FUN.

Aight so today 1/18/2011
SWOD (Strength workout of the day)
Dips - weighted
6 x 25
6 x 25
6 x 35
6 x 45
3 x 80
6 x 45

DWOD (basically whatever wod/variation i feel like, i decide a week ahead of time)
Fran (21/15/9) of 95 pound jerks and pullups

So 21 95 lb jerks then 21 pullups then 15 jerks etc.

Time 7:02. Not bad since this is the first time trying it. I wanna get a sub-5 within the next two times. I coulda shaved a minute off with motivation alone.

2

Forgot to post yesterday, did Filthy Fifty as my endurance DWOD:

50 Box Jumps (24in box)

50 Jumping Pull-ups

50 Kettle Bell swings (16kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lb)

50 Back Extensions

50 Wall Ball shots (20lb ball)

50 Burpees

50 Double Unders

Got 25:37

3

1/20/11

SWOD:

6 sets of 3 Back Squats at 185 pretty easy

DWOD:

3 rounds of:
15 Hang clean at 115
15 Clap Pushups

6:17

4

1/22/11: SWOD: 5x3 deadlift
DWOD: 30-20-10:
Push press/jerk, 95lbs
Box jumps

Got 8:21, I hit my shin on the box jump so that kinda sucked for time. All in all it kinda was a shitty day

1/23/11: DWOD: “Cindy”
20 minute AMRAP:
5 pull ups
10 push ups
15 air squats

Got 20 rounds. Talked to my partner, not really sure how that measures up to where I wanna get but it was a hell of a workout. If I pushed myself harder could have gotten 24 or 25.

5

1/25/11
SWOD: 5x5 Pendlay Rows
135
135
155
135
135

DWOD: Different Mary - Ground to Overhead
For time
10 x 135
10 x 115
10 x 95

7:31 - Didn’t try too hard cause I’m starting my real competition level tomorrow.

6

Need to start keeping track of time as I’m trying to get competitive.

Current Fran - 5:13