Workout Log for my progess toward elite fitness.

20060729

Took some extra Rest days this week

060725 Rest Day

060726 With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed


I completed these on the Total Gym Level 10 +30 pounds did 7 minutes then dropped the 30 pounds and did 8 more Pullups.

060727 Rest Day

060728 As Rx'd
"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

Compare to "Cindy"
I completed

Three rounds for time of:
12 Pull-ups
24 Push-ups
36 Squats

In 13:40
Compared to
Scaled down Cindy from Brand X
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Completed 15 Rounds

20060724

Run/Thruster

Today's WOD As Rx'd

Thruster 3-2-2-2-1-1-1-1-1 reps

But since I don't have a large enough assortment of weights for this to be a challenge, I dug through the archives and found an old WOD and adjusted it.

I did
3Rounds
Run 400 Meters
15#DB Thrusters x 10 Reps.

I completed in 10:34

Then did 20 jumping Pull-ups

20060722

060722

Rested yesterday so I completed Fridays today

As Rx'd
Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

Post number of rounds

I completed,
Complete as many rounds in 15 minutes as you can of:
Walking lunge, carrying 15 pound dumbbells, 10 steps
Jumping pull-ups, 20 reps

Post number of rounds

I completed 5 rounds in 13:45

My Biceps and Hamstrings are on fire.

20060720

060718-20

060718 Worked out again with my wife since no running was involved.
As Rx'd
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

I completed
Nine rounds, 5 reps, for time of:
10#DB pound Thruster
Jumping Pull-ups

Completed in 5:15

060719
Rest Day

060720
As Rx'd
Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Post time to comments.

I did
Three rounds for time of:
15-25 pound Snatch, 3 reps
15-25 pound Overhead squat, 10 reps
Run 400 meters

completed in 15:06

20060718

5K

Today As Rx'd

Run 5K

I ran 2.414 K in 19:22

20060717

060714-0717

Friday night 060714 Did not work out as much as planned, Friday nights just seem so blah and with my wife working I am very unmotivated to get off my butt. Can't wait til she is done working. Did 300M Run and 12-15 Tire flips.

060717
As Rx'd
Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Post rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

What I did adapted from BrandXmartialarts.com
Puppies
Complete as many rounds in 12 minutes as you can of:
30 pound Dumbbell Squat clean, 10 reps
8 Dips

I completed 3 rounds in 11:30

20060714

060713

Did

3 rounds
Run 400 M
10 Deadlifts (10 pound DB's)
10 Cleans (10 pound DB's)

Took 25 min to complete because I was waiting for my wife so I could make sure she was doing her cleans correctly, plus I knew I would be working out tonight while she was at work.

20060712

060712

Scaled down Cindy from Brand X
Pack:
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats

Completed 15 Rounds then momentarily passed into the beyond.

Compared to 0630
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I completed 5 rounds in 11 minutes

20060711

060711

Today was a Rest day on the main page so I did some Pull-up work. I was on the Total Gym Level 10 used a ladder approach dropping the weight at the top of the ladder.

+70# 1,2,3,4,3
+60# 1,2,3,4,3
+50# 2,4,3
+40# 2,4,4
Followed by 6 muscleups

Compared to 0621

+70# 1,2,3,2
+60# 1,2,3
+50# 1,2,3,4
+40# 3

20060710

Squats 060710

Did 5x5 Front squats today with 70 pounds since that is all the weight I have right now. Then I did 5x5 Overhead Squats with 20 pounds.

060708-0709

0708 Did the puppies scale of "Lynne" where I just did the same number of pullups as I did Pushups.
Puppies:
do 5 rounds of
max push ups
max jumping pull ups

Scored 21,11,10,8,6

0709 Today I was a Buttercup since I can't yet do pullups and didn't have a place to do regular dips at home.

Buttercups:
three rounds for time of:
20 Wall ball shots, 14-20 pound ball
14 jumping pull ups
14 bench dips

did in 9:32

20060706

060704-0706

0704- Camped out at the lake last night and did about 3 hours in the lake with my daughter then stayed up late shooting off fireworks.

0705- Extremely sore and Sunburned so I took a rest day

0706- Started to do Nancy today, Started with 15# DB for overhead squats, did great with first set, second set was already too tired to do good form, and my right knee started hurting on the 4th rep so I dropped down to 10# DB and still hurt, so I did air and still hurt, so I called it quits and will keep an eye on my knee and work on form tomorrow.

20060703

060703

For time:
20 Walking lunge steps
15 Pull-ups (On Total Gym Level 10 + 20 pounds)
35 Box jumps, 18 inch box
20 dips
20 Kettlebell swings, 50 pounds
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Wall ball shots, 20 pound ball
12 Towel Pullups (on total gym level 7

Finished in ~20 min. I was going for 15 towel pullups, but got interupted by a patient and was unable to finish my workout or to have an exact time. Excellent work though.

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About Me

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Jerimiah is a Physical Therapist Assistant and a Level 1 CrossFit Trainer. He has been active in sports and fitness since childhood. With his experience he has developed the philosophy that fitness is best attained through functional and natural movements. Some people just need to be reminded how to move. He coaches at CrossFit Tulsa for the 6:00 am class Monday thru Friday each week. Private sessions are also available with Jeirmiah or other CrossFit Tulsa trainers . Please call Jerimiah or stop by CrossFit Tulsa for schedule availability.