CrossFitWolf

Sep28

A New Start

My second try to get back in shape. I was on a long hiatus mainly because of motivational problems. But now I’m back!

My plan is to follow the program of CrossFit Wichita Falls. They use a combination of Mark Rippetoe’s Starting Strength method and CrossFit.

Warm-up

• 16 minutes jogging

Workout

• Squat 3x5 40kg
• Press 3x5 30kg
• Pull-ups 6 (assisted)

Posted at 11:39pm #crossfit #strength #squat #press #pull-up

Aug8

Strength 08/08/2009

Back Squat 3x5

Result: 50kg, 55kg, 60kg

Shoulder Press 3x5

Result: 40kg, 40kg, 40kg

Deadlift 1x5

Result: 80kg

Posted at 10:03am #crossfit #squat #press #deadlift #workout #strength

Jul26

Slow run 26/07/2009

30min slow run

Pull-up Challenge

Day 15

Result: 10 reps

Posted at 11:08pm #crossfit #rest day #pull-up

Jul25

Strength and Double Under 25/07/2009

Back Squat 3x5

Result: 55kg, 60kg, 65kg

Double Unders: 1 rep

Pull-up Challenge

Day 14

Result: 10 reps

Posted at 11:22pm #crossfit #workout #jump rope #double under #pull-up

Jul24

Rest day 24/07/2009

Rest day

Pull-up Challenge

Day 13

Result: 10 reps

Posted at 12:00am #crossfit #rest day #pull-up

Jul23

Rest day 23/07/2009

Rest day

Pull-up Challenge

Day 12

Result: 10 reps

Posted at 12:00am #crossfit #rest day #pull-up

Jul22

Rest day 22/07/2009

Rest day

Pull-up Challenge

Day 11

Decided to lower the reps to 10 per day due to my elbow problems

Result: total 10 reps, multiple sets of 1 rep

Posted at 9:55pm #crossfit #rest day #pull-up

Jul21

Rest day 21/07/2009

Rest day

Pull-up Challenge

Day 10

Result: total of 25 reps (25 reps to be on plan)

Posted at 10:46pm #crossfit #rest day #pull-up

Jul20

2km run 20/07/2009

2km run

Result: 12:54

Pull-up Challenge

Day 9

Took a rest day on the pull-ups due to a light pain in my left elbow. This means I have to do 30 pull-ups extra to be on schedule.

Posted at 10:36pm #crossfit #workout #run

Jul19

Front Squat, Sit-ups 19/07/2009

21-15-9-3 rep round of:

• 30kg Front squat
• Sit-up

Result: 8:06

Pull-up Challenge

Day 8

Result: total 22 assisted reps; still 10 to catch up.

Posted at 12:00am #crossfit #workout #frontsquat #sit-up #pull-up

Jul18

10 km run 18/07/2009

10 km run

Result: 1:13:55

Pull-up Challenge

Day 7

Result: total 20 reps (assisted). Still 12 to catch up. Missed those reps yesterday.

Posted at 11:07pm #crossfit #workout #run #pull-up

Jul17

Rest day 17/07/2009

Rest day

Pull-up Challenge

Day 6

Result: 8 reps

Note: Small injury. My right shoulder cramped during pull-ups. Maybe I have to rest with pull-ups tomorrow.

Posted at 10:12pm #crossfit #rest day #pull-up

Jul16

Rest day 16/07/2009

Rest day

Pull-up Challenge

Day 5

Result: 20 reps (assisted), multiple sets of 2-3 reps

Posted at 12:00am #crossfit #rest day #pull-up

Jul15

Overhead day 15/07/2009

Overhead day

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Result:

Shoulder Press: 30kg, 40kg, 45kg, 50kg, 52,5kg

Push press: 40kg, 40kg, 45kg, 0kg, 0kg

Push Jerk: 30kg, 40kg, 45kg, 0kg, 0kg

Note:

Didn’t work out as I planned it. Was smoked after the SP so I couldn’t increase on the last exercises. New personal record on the SP though.

4k run

Result: 26:50

Pull-up Challenge

Day 4

Result: 20 reps + 12 reps (missed yesterday) = 32 reps

Posted at 11:26pm #crossfit #workout #press #push press #push jerk #run #pull-up

Jul14

Rest day 14/07/2009

Rest day

Pull-up Challenge

Day 3

Result: 8 reps (assisted)

Posted at 12:00am #crossfit #rest day #pull-up