Brian's Crossfit Journal

Tuesday December 8, 2009

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

Scaled to:

35lb dumbbell, 3 rounds 12-9-6 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

Did first 6 (broken) right arm pull-ups unassisted rest were assisted 80lb
Did first 3 (broken) right arm pull-ups unassisted rest were assisted 80lb

Time: 11:35

Monday December 7, 2009

Front squat
3-3-3-3-3 reps


115
135
165
185 (PR)
195 (PR)

Same as September..

Monday November 30, 2009

BrandX puppies scaling:

Complete three rounds for time of:
10 pound Dumbbell snatch, 15 reps, right arm
15 Tuck sit Pull-ups
10 pound Dumbbell snatch, 15 reps, left arm
15 Tuck sit Pull-ups

Time: 22:20

Monday November 9, 2009

BrandX Packish scale:

Complete as many rounds in 20 (did 15) minutes as you can of:
45 pound Power snatch, 12 reps
10 Push ups

Did 5 rounds + 5 snatches

Tuesday November 3, 2009

BrandX Puppies Scale:

Four rounds, each for time of:
400 meter run

1:48
1:59
2:12
2:14

Monday November 2, 2009

Brand X Puppies scale:

10 Squats
10 Push-ups
10 Pull-ups (Assisted)
10 Sit-ups
15 Squats
15 Push-ups
15 Pull-ups (Assisted)
15 Sit-ups
20 Squats
20 Push-ups
20 Pull-ups (Assisted)
20 Sit-ups

Time: 9:33

Friday October 16, 2009

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Back squat - 305 (PR)
Shoulder Press - 155
Deadlift - 325 (PR)

Total: 785 (up 20lbs. from last CFT)

Thursday, October 15, 2009

21-15-9 reps of:
Clean 135 pounds
Ring dips

BrandX Puppies Scale:

21-15-9
Dumbbell cleans (used 2x25lb DB's)
Bar Dips

Time: 9:21

Compare to 090902.

Wednesday October 14, 2009

BrandX Puppyish scale:

21-15-9

65lb. Thrusters
Beginner Pull-Ups (still can't kip)

Time: 6:43

Friday October, 9 2009

BrandX Puppies scale:
Run 1-2 miles depending on your ability

Ran 1.3 miles

Time: 13:54

Thursday October 8, 2009

Thrusters 1-1-1-1-1-1-1

135
145
155
165 (PR)
170 (PR)
175 (PR)

Tuesday 10/6/09

BrandX Puppies Scale:

For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.

Did:
40 regular pull-ups
40 bar dips

Time: 9:46

Monday 10/5/09

BrandX Puppies Scale (modified):

15-12-9-6 and 3 rep rounds of:
Power clean 45 pounds
Sit-ups
Back extensions

Time: 10:41

Saturday October 3, 2009

Went to Crossfit Ocean City in Berlin, MD. for Crossfit 101 with Coach Glassman on Saturday. It was a great time with a lot of good information and another killer workout. The work out was 7 stations with 2 minutes of work followed by 1 minute in between each of PushUps, SitUps, Squats, Rowing, Burpees, Double Unders, & Pull-Ups. I honestly don't remember more than a few of my numbers, but it was rough. Well worth the 3 hour ride, to meet coach and spend another day at Crossfit O.C..

Monday 9-28-09

BrandX Puppies Scale:


For time:
20 Pull-ups
20 Push-ups
20 Sit ups
50 Squats

Time: 5:19

Tuesday 9-22-09

Monday 090921

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

Compare to 090705.

SP 95-115-135-155-160(PR)
PP 115-135-155-165-170
PJ 45-95-105-115-125

Monday 9-21-09

BrandX Puppies Scale:

25 Pull-ups
200 meter run
45 pound Thruster, 21 reps
400 meter run
45 pound Thruster, 21 reps
200 meter run
25 Pull-ups

Time: 13:27

Thursday 9-17-09

Front squat
3-3-3-3-3 reps

Compare to 090623.

115
135
165
185 (PR)
195 (PR)

Wednesday 9-16-09 090914

BrandX Puppies Scale:

25-20-15 and 10 rep rounds of:
Double unders (subbed tuck jumps)
Sit-ups

Compare to 081209.

Time: 9:22

Tuesday 9-15-09

BrandX Puppies Scale:

15-12-9
95-135 pound Deadlift (Did 135lbs.)
Bridged Handstand push-ups on feet (toes on top of a saw horse)

Time: 3:35

Monday 9-14-09

BrandX Puppies Scale:

Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats

Rest precisely three minutes between each round.

1:24
1:28
1:54
2:11
2:30

Friday 9-11-09

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Compare to 090629.

Back squat - 290
Shoulder Press - 155
Deadlift - 320

Total: 765 (up 35lbs. from last CFT)

Thursday 9-10-09

BrandX Puppies scaling:

3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps (used 20" box)
20 Beginner or Assisted pull ups(did all unassisted pull-ups)

Compare to 090517

Time: 16:31

BrandX Puppies scale:

4 rounds for time of:
Run 200 meters
12 Burpees

Time: 13:46

Clean and Jerk 1-1-1-1-1-1-1 reps

85
95
115
125
135
140
145

BrandX puppies scale:

15-12-9
22.5 lb (45 lb total) Dumbbell cleans
Bar Dips

Time: 9:43

Compare to 090430.

Tuesday 090901

Wednesday 9-2-09

Brand X Scaled:

Subbed runs for rowing.


For time:
Run 800 meters
45 pound barbell Thruster, 15 reps
15 Pull-ups
Run 400 meters
45 pound barbell Thruster, 12 reps
12 Pull-ups
Run 200 meters
45 pound barbell Thruster, 9 reps
9 Pull-ups

Time: 14:19

Friday 8-28-09

Friday 090828

Overhead Squat 3-3-3-3-3 reps

95
115
135
155 (PR)
165 (PR)

Compare to 090114.

BrandX Puppies scale:

12 minutes of AMRAP of:

1 Pull-Up
4 Push-Ups
7 Squats

17 rounds

Hang Power Cleans 1-1-1-1-1-1-1

95
115
135
145 (PR)
150 (PR)
155 (PR)
160 (PR)

Thursday 090820

BrandX Puppies scale:

For time:
150 Wallball shots, 20 pound ball

Subbed 40lb. Dumbbell Thrusters.

60 Reps.

Time: 6:32

Compare to 090323.

Tuesday 090818

Push Press 1-1-1-1-1-1-1 reps.

115
135
145
155
165
175 (PR)
180 (F)

Front squat 1-1-1-1-1-1-1 reps

1 x 95 lbs
1 x 115 lbs
1 x 135 lbs
1 x 155 lbs
1 x 165 lbs
1 x 185 lbs
1 x 185 lbs (PR)

First time trying any serious Front Squats, probably could have gone a little more if I had some 5 lb. or 2.5 lb. plates.

Thursday 090813

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.

BrandX Puppies Scale:

7 rounds +4
Used band after 5 rounds.



Compare to 090218.

BrandX Puppies Scale:

10-8-6-4-2 reps of the triplet:

Deadlift: 225 lbs
Bench press: 135 lbs
Clean: 95 lbs


Time: 20:17



Compare to 080906.

Monday 090810

BrandX Puppies scale:

Four rounds, each for time of:
400 meter run

Rest as needed between efforts.

Time: 10:21

Compare to 090509.

BrandX Puppies scale:

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest
the first 4 intervals are pull-ups,
the second 4 are push-ups,
the third 4 intervals are sit-ups, and finally,
the last 4 intervals are squats.
There is no rest between exercises.

Didn't count my reps, a bit tough by yourself.

BrandX Puppies scale:

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest
the first 4 intervals are pull-ups,
the second 4 are push-ups,
the third 4 intervals are sit-ups, and finally,
the last 4 intervals are squats.
There is no rest between exercises.

Didn't count my reps, a bit tough by yourself.

Friday 8/7/09 - REST DAY

Saturday 8/8/09 - REST DAY

---------------------------------

Sunday 8/9/09

Saturday 090808

Deadlift 5-5-5-5-5 reps

185x5
205x5
225x5
235x5
235x5

Could have probably gone up a bit more but didn't have any small plates to add to the bar.

Still working several days behind, I did this workout Tuesday 8-5-09

Saturday 090801

Back Squat 1-1-1-1-1-1-1 reps

185-205-225-245-265-275-285(PR)

Compare to 090610.

Finally back from vacation, another series of missed workouts.

Friday 090731

BrandX Puppies scale:

5 rounds of:
Run 200 M
12 beginner or assisted pull ups

Time: 16:34

Compare to 090626

Had to work through lunch the past 2 days and have missed my workouts once again. Will be running today.


Monday 090719

Run 5 K

BrandX "puppies" scale

Run 1-2 miles depending on your ability.

Ran 1 mile.

Time: 10:41

Compare to 090615.

Sunday 090719

BrandX "puppies" scale

For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 20 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Time: 22:41

Compare to 090423

Been camping since Wednesday of last week, no work outs since then........ I suck!!

Wednesday 090715

BrandX "puppies" scale

3 rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps

Compare to 090403

Time: 10:39