View Full Version : Mike's Hybrid log

Mike Wright
07-22-2008, 08:26 AM
Figured I could use this log to track my progress, originally posted it on CF forum then realized it belongs here. Some beginning stats: 33 year old male, 5'9" tall, 175 lbs, Air Force ALS Instructor. Minimal sports background, been a garage Crossfitter for about 9 months, mostly making up my own WOD's. I run the PT program @ ALS where we do a scaled version of CF w/ minimal equip. Decided to follow dot.com last week, then changed my mind after reading Gant Grimes' thread. I'm fickle, so we'll see where this thread goes...:D

Mike Wright
07-22-2008, 08:27 AM
Monday 14 July 08

400m x 50 squats, 4 rounds
Forgot to log time! Unacceptable rest between squats, had to do sets of 10-15.

Mike Wright
07-22-2008, 08:29 AM
Wednesday 16 July 08

Deadlift 5x5


Felt strong, decided to go for max, never tried for DL max.

315X1 PR

Mike Wright
07-22-2008, 08:30 AM
Thursday 17 July 08

15 push-ups
12 dips
9 115# push press
ARAP in 20 min

7 rnds, 15 pu's

Mike Wright
07-22-2008, 08:31 AM
Friday 18 July 08

Box Squats
Disappointed w/squat, thus far. Always been a weak point.

DH pull-up 1x7

Tabata KB swings, 35#

This is the first WOD that I modeled after what Gant is doing. Felt it throughout the day!

Mike Wright
07-22-2008, 08:32 AM
Sunday 20 July 08

BP 205x3, DL 205x3 for 7 rounds
Could go heavier on the DL's, BP just right.

Weighted dips 2x7 @ 175 BW

35# KB CJ long cycle, 6 min
Need to improve LH form, have a welt on L wrist.

35# KB ribbons, 4 min
First time doing these, they were tough. My grip almost failed, set down KB twice.

Mike Wright
07-22-2008, 08:33 AM
Monday 21 July 08

Olympic lift practice: PC&J, P snatch, C&J split jerk, OH squat
Used 25/45# bar, ended w/95#

Need to work on wrist/shoulder flexibilty

2K row, +/- 8:30 (hit the time button, lost time! Used IPOD song length to gauge time)

Sprints, 100mx7, no time

Mike Wright
07-22-2008, 08:37 AM
Tuesday 22 July 08 AM

FS 5x5 - 95,115,125,135,155

C&J 5x5 - 95,115,125,135,155x1(failed),145

Crosschops 35#x5ea
Feet to bar x10
3 rnds - 3:20

Found out yesterday, I will access to a Gymnastics gym for the next three days, will focus on skills in the PM.

Mike Wright
07-24-2008, 02:43 PM
Thursday 24 July 08

OHS 3x5 - 95,115,125(failedx3),125,125,125
Will not use these regularly, painful on wrist/shoulder. Will sub 1-arm KB/DB OHS.

DL(trap bar) 3x5 - 205,245,265,275,295

TGU max - 80#
Tried this just to see. I remember a vid w/Jeff Martone, he stated that back in the day they would not even progress anyone in strongman training who could not do a 100# TGU.

WOD - PUx12, Rolloutsx10, 3rnds - no time

Mike Wright
07-24-2008, 04:37 PM
Thursday 24 July 08 pm

3 Muscle Ups! Took about 12 tries total, very pleased.

Mike Wright
07-25-2008, 08:54 AM
Friday 25 July 08

PJ 3x5 - 95,125,135,145,165,went for BW, missed 185x3
Felt good, improved wrist flexibilty already. Need to work on jerk speed, am trying to press it up. I think the 185 miss was mental.

BS 3x5 - 185,205,215,225,235PR
@ 215, only went to parallel.

Max standing cat leap (parkour) - 8'
I expect this to go up as my squat increases.

Mike Wright
07-25-2008, 03:22 PM
Friday 25 July 08 - PM


Forward rolls - 25ea side

Handstands - 5sec best. Learned where my hands/eyes should be and that jerks/handstands shouldnt be done on the same day. Shoulders were toast pretty quick.

Holds - L-sit 30sec, Planche tuck 30sec.

Vaults (parkour) - Monkey, king kong, lazy and pop vaults. Learned that this is mostly about muscle memory and confidence. When I believed I could make a jump, I did. Having the balls to go full speed helps too. Perhaps I am too old for parkour (33), time will tell.:rolleyes:

Mike Wright
07-28-2008, 02:13 PM
Monday 28 JULY 08

CL 3x5 - 135,145,155x1...experienced severe throbbing pain in both arms from base of triceps to wrists. Strange pain, felt similar to shin splint pain. It worsened as I went up in weight, and continued for 2 hours after workout.

Will lay off upper body for the week, work on some lower body WOD's.

Mike Wright
07-29-2008, 10:23 PM
Tuesday 29 July 08

200m swim, alternating free/breast.
Some left shoulder pain, not as bad as before.

Mike Wright
07-30-2008, 05:28 PM
Wednesday 30 July 08

BS 5x5 - 185,185,185,185,185
Teabagged all reps.

WOD - 30" box jumps x 15, lunges w/25# KB's 15 steps, 3 rnds - no time

Mike Wright
08-04-2008, 08:43 PM
Monday 4 Aug 08

After a couple weeks of experimentation and advice, I decided to give my program a trial run for the next 3 weeks. It's designed to fit into my class schedule: PT is M-W-F for 6 weeks, followed by a two week break. My lifting will preceed a light WOD with the class on M-W-F.
(switched #'s to sets x reps)








Mike Wright
08-04-2008, 08:53 PM
Monday 4 Aug 08

DL 3x5 - 225, 245, 275
BP 3X5 - 205, 210, 215

50# TGU X 10 (5EA)
55# KB SWINGS X 10

Mike Wright
08-06-2008, 10:57 AM
Wednesday 6 Aug 08

C&J 3x5 - 125, 135, 145 miss...pain came back, ended set
I am accepting the fact that the I am trying to move too fast in the OLY lifts (CJ, SN, OHS). I am trying to progress before my strength, power and technique are what they need to be. I dont want to eliminate them from my routine, so I will just stay light and not progress in weight, concentrating on form/technique.

BS 3x5 - 210, 215, 225
Was pretty satisfied with these until I realized they are the same as my BP, pathetic. Also these only went to parallel, I am considering not going up with a weight until I can teabag each rep.

40# KB long cycle C&J - 6:15

Pull-ups x 12
Dips to L-sit x 12
3 rnds - no time

Mike Wright
08-08-2008, 11:25 AM
Friday 8 Aug 08

W.PU 3x5 - 45,45,45
These were legit deadhang, slight kip on 5th rep - 2nd/3rd set

PSN 3x5 - 65,65,65
Weight felt good, appropriate. Decided on power snatches, realized the 2nd pull is where my attention needs to be. Need better explosiveness from hips and speed under the bar. Slight L/shoulder irritation, didnt last past workout.

500m row
25 squats
3 rnds - just over 7 min

Mike Wright
08-11-2008, 01:57 PM
11 Aug 08 Monday

Suitcase DL 3x5 - 230#,250#,250#
Awkward movement, used barbells. Plates hit the ground at different times. Worked grip more than I thought.

Weighted Dip 3x5 - 50#,60#,60#

40# KB ribbons - 5 min
Pleased with this. Never set down bell, grip screamed by the end.

Mike Wright
08-13-2008, 09:58 AM
13 Aug 08 Wednesday

PJ 3x5 - 135,135,135
Jerks felt good, focused on speed under the bar. Balance improved on the split.

FS 3x5 - 135,155,155
Balance much improved, teabaged all reps.

Tabata squats (6 rnds):20,20,18,15,15,14

70# KB swing x 10
Burpees x 10
3 rnds

Mike Wright
08-15-2008, 01:05 PM
Friday 15 Aug 08

OHS 3x5 - 65,85,85
Good weight to start, teabagged all reps.

BRows 3x5 - 155,175,175
Wasnt sure where to go as far as weight, been forever since Ive done these.

1.86 mile run - 12:47 (was supposed to be a 1.5, organizers measured wrong)

Edit-went back and did the math, to figure out my 1.5 mile time. This was an important run because it is the distance we run for our PT test. I havent run (aside from sprints) since I began this program, so this was a test of the whole premise that strength work builds metcon. It proved out, 10:20 is my best 1.5 mile run since I joined 14 yrs ago!

Obstacle course (Commanders' Challenge) - 3rd place

Mike Wright
08-18-2008, 09:48 AM
Monday 18 Aug 08

DL 3x3 - 275,275,275
These felt very heavy. Not sure if I got stronger here, felt weak in my hams. Might need work in this area, I never do any GHD or ham specific work other than DL.

BP 3x3 - 215,215,215
Felt good, weight was right on.

pu x 12
F2B x 12
3 rnds

Mike Wright
08-20-2008, 03:38 PM
Wednesday 20 Aug 08

PC&J 3x3 - 95,115,115
Weight felt good, no pain. Wrist flexibility / speed under the bar much improved.

BS 3x3 - 205,205,205
Teabagged all reps. Still less than my bench, but I am concentrating on full ROM. Tough on the ego.

WOD 45# KB Long Cycle C&J (5ea), 6:22

Mike Wright
08-23-2008, 07:27 AM
Friday 22 Aug 08

PSN 3x3 - 70,75,75
Heard a crunch in my left shoulder on last rep. Caught weight too far forward, scared to dump it I guess (no bumper plates).

WPU 3x3 - 50,55,55

WOD: 18 holes of golf. My goal here was to hit that little ball as hard and as often (in that order) as possible.

Mike Wright
08-25-2008, 11:37 AM
Monday 25 AUG 08

DL (trap bar) 3x3 - 275,285,285
Felt strong, went up in weight conservatively.

WDIP 3x3 - 60,70,80
Felt very strong, decided to push it a little.

95# PP
21-15-10 - no time

Mike Wright
08-27-2008, 02:14 PM
Wednesday 27 Aug 08

FS 3x3 - 160,165,165
All reps teabagged.

PJ 3x3 - 135,145,155
Felt strong, decided to push it.

No WOD, had 3 hrs of sleep.

Mike Wright
08-28-2008, 05:25 PM
Thursday 28 Aug 08

AFPT test - 33yr old male

Waist - 32"
Push-ups<1 min - max
Sit-ups<1 min - max
Run 1.5m - 10:12 (PR)
Total - 97.5

If I can get my run under 9:48, I would max out points. After the way I felt after the run today, that 22 seconds seems a long way off. Any suggestions on the best way to bring that time up?

Mike Wright
08-29-2008, 11:20 AM
Friday 29 Aug 08

OHS 3x3 - 85,95,95
All reps teabagged.

BRows 3x3 - 175,185,185
Felt good, w/underhand grip - got better ROM.

70# KB swings x 15
20m alligator pushup's
30" box jumps x 15
20m alligator pushup's
3 rnds - no time

Mike Wright
09-01-2008, 03:45 PM
Monday 1 Sep 08

Started cycle over again to line up with class (starts this week).

DL 3x5 - 275,285,285
Felt good. Thought back was arching on last reps, but had no mirror to confirm.

BP 3x5 - 215,220,220
Rested too long between sets (to ensure I hit the #'s ;) ).

Linear progression going well, jumping 5#'s every movement/week.:)

500m row
25 squats
5 rnds - around 15 min

Mike Wright
09-03-2008, 12:42 PM
Wednesday 3 Sep 08

BS 3x5 - 205,205, 205 (x3)
Most reps TB, weak point @ parallel. 3rd rep on last set, legs just stopped @ parallel. Might try box squats instead of FS next week to fix it.

PC&J 3x5 - 115,115,115
Was pressed for time on these, they were sloppy and I forgot jerks on 2 reps. Felt strong though, weight moved well, went were it was supposed to.

Squadron PT - push-ups, burpees, sit-ups, mountain climbers, 800m run.

Mike Wright
09-05-2008, 09:35 PM
Friday 5 Sep 08

PSN 3x5 - 75,85,85
Felt good, weight went up easier. Pain in left shoulder during workout, no crunch though and it didnt last.

WPU 3x5 - 55,60,60
These were tough. Starting kipping in first set, didnt get full extension.

5x100m hill sprints. Decided on sprints because I realized I hate them and havent been doing them at all. Plus I was inspired by the olympics.

Mike Wright
09-08-2008, 10:30 AM
Monday 8 Sep 08

DL(trapbar) 3x5 - 285,295,295
Felt strong. Seems as though I am stronger at these than normal deadlifts, strange.

WDIP 3x5 - 70,80,80
Happy w/this increase.:)

WOD: This was the first WOD w/the new class. This is what my M-W-F will look like from now on.
Ninja Push-ups x10
30m Lunge
Burpees x10
Tuck jumps x10
4 rnds - 9:27

Mike Wright
09-10-2008, 08:36 AM
Wednesday 10 Sep 08

Box Squats 3x5 - 185,205,205
These were tough. This is exactly the spot I need to work on. I will use these in place of front squats.

PJ 3x5 - 145,155,155
Noticed that my left arm was slower locking out. Still not satisfied with my speed under the bar.

100m Hill run
Jack Squats x 10
Broncos x 10
ARAP in 15 min
8 rnds

Mike Wright
09-12-2008, 09:32 AM
Friday 12 Sep 08

OHS 3x5 - 95,100,100
Felt good, balance has improved a great deal. Slight L/H wrist pain.

BROWS 3x5 - 185,190,190
Felt good, but not happy with ROM as I go up in weight. Seems like The bar moves about 6" to my chest.


50# KBCJ Long Cycle - 4 min

PU to match ea min - 7 rnds

TGU max - 90#!
I am super pleased with this. I am definitely stronger in my core and OH strength, last max about 1.5 months ago was 80#.

Mike Wright
09-15-2008, 10:46 AM
Monday 15 Sep 08

DL 3x3 - 285,295,300
Realized that I should have started @ 295, so I jumped 5# more. 300 was heavy, but I am pleased with it since my max when I started this program was #315. Having trouble staying on heels. Probably fear from smacking my shins during some box jumps.

BP 3x3 - 220,225,225
Felt strong, could have went up 5#.

(All w/25# bodybar)
Back squat x 10
Sprint 50m
Front squat x 10
Sprint 50m
SDHP x 10
Sprint 50m
Thruster x 10
Sprint 50m
ARAP in 20 min - 6 rnds

Mike Wright
09-17-2008, 09:05 AM
Wednesday 17 Sep 08

PC&J 3x3 - 115,125,125
Felt good. still afraid to hit shins as the bar moves down my leg. Also, the bar scrapes my junk as I extend my hips...normal?

BS 3x3 - 205,210,210
Felt good, all reps TB. Still difficult on last set @ parallel. Will continue to use box squats to remedy this.

WOD: Today was what we call "Team Feats". PT teams race to complete as many WODs as possible in an hour with each WOD having an assigned point value. Total points are tracked.

SPARTAN - 10 pts
push-ups x 30
air squats x 30
burpees x 30
sit-ups x 30
box jumps x 30
broncos x 30
tuck jumps x 30
lunges x 30
frog jumps x 30
mountain climbers x 30

PT PARTY- 10 pts
400m run
push-ups x 100
sit-ups x 100
squats x 100
400m run

lunges x 300m - 3 pts

Mike Wright
09-19-2008, 03:53 PM
Friday 19 Sep 08

PSN 3x3 - 85,95,95 (5-first two reps were pathetic)
Slight pain in L/shoulder. Very slow under the bar, more like shoulder presses.:mad:

WPU 3x3 - 60,62.5,65
Better than last time, slight kip the last 6".

70# KB swings x 10
Rollouts x 10
5 rnds - no time

Mike Wright
09-22-2008, 01:38 PM
Monday 22 Sep 08

DL (trapbar) 3X3 - 295,300,305
Felt strong, grip almost @ max.

WDIP 3x3 - 80,85,85
Felt good, almost @ max. Cant see this weight going up much more, we'll see.

Tried some 50# KB ribbons, grip failed 2 min in.
TGU 50# KB - 10 ea side
SN (single-arm) 50# KB - 10 ea side

Mike Wright
09-24-2008, 08:42 AM
Wednesday 24 Sep 08

Box Squats 3x3 - 205,210,215
Almost failed on last rep, perfect weight.

PJ 3x3 - 155,160,160
Felt good, decent speed under the bar. Am considering doing PP every other week, imagine I will have to go down in weight.

Sprint 60m
Skip 60m
Lunge 60m
ARAP in 20 min - 17 rnds

Mike Wright
09-26-2008, 08:21 AM
Friday 26 Sep 08

OHS 3x3 - 100,105,105
All reps TB. Felt good, slight wrist pain - not sure what would fix that...grip change, better shoulder flexibility? I am also realizing the importance of keeping my weight on my heels. There seems to be a sweet spot where the load sits perfect before I come up.

B.ROWS 3x3 - 190,195,195
Felt strong. Good ROM, probably close to 12"-18".

60# 1-arm KB swings x 10 (5ea)
30" Box Jumps x 10
5rnds - no time

Mike Wright
09-29-2008, 10:26 AM
Monday 29 Sep 08

DL 3x1 - 310,315,325 - PR by 10#!
Felt strong, could have gone up.

BP 3x1 - 230,240,250 - PR by 15#!
Felt strong, could have gone up.

My team did a series of isometrics, ea held for 3 min.
Wall squat
Plank sprawl
Team tunnel
Bear crawl 300m

Mike Wright
10-01-2008, 10:04 AM
Wednesday 1 Oct 08

C&J 3x1 - 135,155,165 (miss),165
Last rep was extremely ugly. The weight ended up where it should have, but it was more of a horrible shrug. Will not go for full max in the O-lifts for awhile.

BS 3x1 - 225,245,265 (miss),255
These only went to parallel. Unsure if this is legit, not teabagging max reps. Its my workout, so I declare it legit!

10 Burpees
400m run
10 Tuck jumps
400m run
10 Squats
400m run
10 Burpees
2 rnds - 14:10

Mike Wright
10-03-2008, 11:31 AM
Friday 3 Oct 08

PSN 3x1 - 95,115,135 (miss),115 (PR)
As I go up in weight, my form gets worse. Basically, I am cleaning the weight to the rack position and then pressing it up. I believe that my problem is explosiveness in the hips and speed under the bar. Pain in left shoulder...had me worried. Not sure if I will keep this movement in my routine.

WPU 3x1 - 70,80,90 (PR)
Was in a hurry, felt decent though...kipped last 3" or so. Havent been doing enough PUs recently.

None, no time, maybe in the PM.

PS: Diet has been terrible recently. Lots of sugar (Sour Patch Kids & Coffee) and carbs (wife insists on making casseroles...need to feed my 4 kids), not enough protien. #'s are still good, but I know that wont last long if I dont improve my diet.

Mike Wright
10-06-2008, 01:59 PM
Monday 6 Oct 08

DL (trapbar) 3x1 - 315,325,330 (PR)
Felt strong.

WDIP 3x1 - 90,100,115 (PR by 15#!)
Felt strong, 115 felt like max.

9' standing leap (PR by 1'!)

95# Cleans
PUs - no time

Mike Wright
10-09-2008, 04:39 PM
Thursday 9 Oct 08

Missed Wed due to schedule. Decided not to max in every lift, so today:

PJ 3x1 - 175,185(BW-PR),205(PR!)
Super pleased with this, missed 185 3 times about 2 months ago, 205 went up smooth!

No WOD, no time.

Will probably do the mainpage CF WOD for the 2 weeks class is out. Will definitely list a before and after PR post in the PR thread soon.

Mike Wright
10-20-2008, 03:37 PM
Monday 20 Oct 08

Two weeks off - business trip to Alaska.:)

CF main WOD:
95# Thrusters x 5
95# PCL x 7
95# SDHP
ARAP in 20 - 5

Felt pretty sorry, rested alot. Could be due to time off, or to the fact that I usually avoid thrusters at all cost. Terrible diet on my time off didnt help.

Mike Wright
10-22-2008, 11:32 AM
Wednesday 2 Oct 08

70# KB Swings x 10
PUs x 10
5 rnds - no time

Mike Wright
10-27-2008, 08:32 AM
Sunday 26 Oct 08
Fine tuned program to eliminate the movements that werent important to me or were likely to get me injured. 1 movement per day, added the extras that I never seemed to have time for. Class starts this week, will start program on Monday. Looks like this:

WK1 - 3X5

WK2 - 3X5

WK3 - 3X3

WK4 - 3X3

WK5 - 3X1

WK6 - 3X1

Mike Wright
10-27-2008, 08:35 AM
Monday 27 Oct 08

DL - 275,295,300
Felt Strong, wasnt sure where to start after 2 wks off.

3 rope climbs, hands only.

Various cals
Sprints - 8x50m
Planned these for week 2, but commander worked them into PT.

Mike Wright
10-30-2008, 02:42 PM
Wednesday 29 Oct 08

Not enough time for weights prior to WOD, will do both SQ / BP on Friday.

Ninja push up x 10
Burpee x 10
Floorwipers (25# bar) x 10
SDHP (25# bar) x 10
Flutterkicks x 10
3 rnds - 6:33

Mike Wright
10-31-2008, 01:10 PM
Friday 31 Oct 08

SQ 3x5 - 205,205,205
All reps TB. Felt strong, sticking point @ parallel felt better. Still weaker than my bench!

BP 3x5 - 205,215,220
Felt strong. Was surprised that my strength level stayed pretty much the same despite almost 3 weeks off!

45# KB CJLC - 4 min


Mike Wright
11-03-2008, 08:40 AM
Monday 3 Nov 08

WPU 3x5 - 55,55,55
Felt good, slight kip on last 2 reps of ea set.

40# SN 2 OHS - 30 (15 ea side)

Jack squat x 10
Thruster (25# bar) x 10
OH lunge (25# bar) 30m
5 rnds - 13:40

Mike Wright
11-05-2008, 09:38 AM
Wednesday 5 Nov 08

CL 3x5 - 115,125,125
Felt strong, dont want to push it. These were 1/2 squat cleans, just low enough to catch the weight.

TGU - 50# 20 (10ea)

Broncos x 10
Tuck jumps x 10
Bear Crawls 30m
Frog jumps 30m
4 rnds - 10:31

Mike Wright
11-07-2008, 08:13 PM
Friday 7 Nov 08

PJ 3x5 - 135,155,155
These were tough, 4th-5th rep were hard to lock out. Felt like this was a loss considering I put up 205, but that was a single...so who knows.

70# KB SW x 10
Burpees x 10
30" Box jumps x 10
3 rnds - no time

DHPU 3x7

Mike Wright
11-10-2008, 08:23 AM
Monday 10 Nov 08

DL 3x3 - 305,310,310
Felt good, 1st reps were a beast. Switched to trapbar after 1st set due to pressure on lower back.

1.5M run
various ISO's
no time

Mike Wright
11-12-2008, 01:07 PM
Wednesday 12 Nov 08

BS 3x3 - 215,215,215
Felt good, last set stalled @ parallel a little. All reps TB.

45# KB CJLC x 6 min
Felt good, wasnt as tired as I thought. Will move up to 50# for 4 min next time.

DHPU's 3x10

Mike Wright
11-14-2008, 07:26 AM
Friday 14 Nov 08

BP 3x3 - 225,225,225
Felt great, #'s up from last BP.

No time for WOD

Mike Wright
11-17-2008, 08:15 AM
Monday 17 Nov 08

WPU 3x3 - 60,70,70
Sight kip last reps.

50# DB OHS (1 arm) - 3x10 (ea)

Worked on butterfly kip - not quite there.

400# tire flips - 20

Mike Wright
11-19-2008, 07:40 AM
Wednesday 19 Nov 08

WOD: (came first today because of schedule)

Burpees x 100
Ninja PU's x 100
1 rnd - 19:35

CL 3x3 - 135,135,135
Felt strong, need to work on my stance when I catch the weight. My toes point out to maintain balance. Maybe fix with the front squat?

Worked on butterfly kip.

Mike Wright
11-21-2008, 04:09 PM
21 Nov 08 Friday

PJ 3x3 - 165,165,165
Felt good, speed under the bar much improved.

500m row
25 PU's
3 rnds - no time

Mike Wright
11-24-2008, 10:08 AM
Monday 24 Nov 08

DL 3x1 - 315,335(PR by 5#) ,325
These were hard. Each rep had @ least one miss, was reluctant because of lower back pain. Not sure what to make of it, this week will tell.

Floorwipers x 10
Weighted lunges (25#) 50m
6 rnds - no time

Mike Wright
11-26-2008, 11:07 AM
Wednesday 26 Nov 08

BP 3x1 - 255,260,260 (PR by 10#)
Felt strong, last rep right @ max.

70# KB swings x 15
30" box jumps x 15
3 rnds - no time

Mike Wright
11-29-2008, 01:15 AM
Friday 28 Nov 08

BS 3x1 - 250,255,255
Felt strong but #'s did not go up. First lift to plateau, although all reps went past parallel.

BW DL (185#) x 10
PU's x 10
3 rnds - no time

Mike Wright
12-01-2008, 07:35 AM
Monday 1 Dec 08

WPU 3x1 - 90,100,100 (PR x 10#)
Tough, chin barely made it to bar on last 2 reps.

50# KB CJLC - 4 min

Ninja PU's x 10
Burpees x 10
BS (25# bar)
60m Lunge
5 rnds - 16:02

Mike Wright
12-03-2008, 12:57 PM
Wednesday 3 Dec 08

CL 3x1 - 165,175,175 (PR x 10#)
These were pathetic, I mean completely unacceptable. If I continue to attempt heavy (for me) O-lifts with the form I have now, I am going to hurt myself. So, I will replace the CL w/front squats. I have determined that this is my weakness leading to my terrible CL form. The more I go up in weight, the less I squat and the more I muscle the load up.

No WOD, no time.

Mike Wright
12-05-2008, 11:49 AM
Friday 5 Dec 08

PJ 3x1 - 205 miss,195,205,210 (PR x 5#)
Struggled on these, the 205 miss was a hard miss. The weight hit the "spotter bars" and they bounced off, dropping me and the weight - no injuries. All the more reason for my gym to get bumper plates. After that miss, I realized I wasnt jerking, I was doing a push press. Got my head back in the game, fixed my form and moved on to a 5# PR.

No time for a WOD.

Mike Wright
12-05-2008, 11:53 AM
This marks the end of my 6 week cycle with one movement per day, M-W-F, 6 total movements spread over 2 weeks. 2 weeks @ 3x5, next 2 @ 3x3, next 2 @ 3x1.

Ended up with PR's in 5 of 6, still might be due to beginner's syndrome. Next cycle will be a better guage. Will probably do mainpage WOD until next class (Jan 8), and start cycle over again.

Mike Wright
12-08-2008, 08:29 AM
Monday 8 Dec 08

C&J 1-1-1-1-1-1-1

How ironic, the week after I swear off CJ, and commit to the CF WOD. Anyway I used this as an opportunity to fix the problems I had last week. My plan was to work up to 80% BW while concentrating on a full squat to catch the weight. All went well, form was good, weight felt right. I think this will be my working weight when training the clean (135).

Various "Federally Mandated" circuit training excercises (Mil PT). Squeezed in PU's,dips, GHD where I could.

Mike Wright
12-09-2008, 07:10 PM
Tuesday 9 Dec 08

50,40,30,20,10 reps of DU's and sit-ups


First time doing this WOD. I dont have repeatable DU's, so these were pretty much one at a time with a few exceptions.

George Mounce
12-09-2008, 08:16 PM
Tuesday 9 Dec 08

50,40,30,20,10 reps of DU's and sit-ups


First time doing this WOD. I dont have repeatable DU's, so these were pretty much one at a time with a few exceptions.

Once you get that double-under down, you'll probably do it in 1/2 the time! I do wonder, are you doing any metcon at all? After a stint at Oly lifting and 2 weeks off, with sporadic (and now finally back to normal scheduling) I was only 1:46 (my PR is 6:00) off my PR today for Annie.

Mike Wright
12-11-2008, 06:07 PM
Yes, I do metcons. If you look back at my log, I label them as WODs. I am in the AF and participate in a mandatory PT program M-W-F. Its not a standard PT program, I designed it and it can best be described as CrossFit-ish. Scaled back for the average student/AF member.

Because of time constraints it has to count as my Metcon, and I slip in my weights prior to that.

Mike Wright
12-11-2008, 06:19 PM
Thursday 11 Dec 08

"Nasty Girls"

50 squats
7 MU's
135# PCL
3 rnds - 13:41

1st time doing this WOD. Did jumping MU's, as I do not have them yet. Rings were about 6" above my head.

Mike Wright
12-12-2008, 08:37 PM
Friday 12 Dec 08

Box jumps x 50
185# DL x 21
PU's x 30
3 rnds - 35:04

I was dreading this WOD all day. Once I got started though, it wasnt so terrible. Felt good, didnt do any movement straight through. Broke them into sets of 10 or 5.

Mike Wright
12-13-2008, 06:16 PM
Ignored todays WOD..have a bunch of great excuses, I mean reasons.

Mike Wright
12-15-2008, 11:05 AM
Monday 15 Dec 08

275# DL x 5
Burpees x 10
5 rnds - 9:54

Tough, rested too long in between sets. Realized my confidence is increasing as I complete these WODs.

Mike Wright
12-16-2008, 11:11 AM
Tuesday 16 Dec 08

SJ 1x1x1x1x1x1x1
185, 185, 205, 205, 215 (miss), 215 (miss), 215 (current PR), 215 (miss), 205 (miss), 185, 185

Shoulders tire as weight increases. Need to improve speed into the split and under the bar! On every miss, my feet never left the push stance. I guess I fear not being stable under the load.:mad:

Mike Wright
12-17-2008, 09:39 AM
Wednesday 17 Dec 08

400m run
15 L-PU's
15 Hip ext.
ARAP in 20 - 4 rnds + 200m

Mike Wright
12-19-2008, 03:05 PM
Friday 19 Dec 08

"Filthy Fifty"
First time for this WOD. Burpees were like a brick wall, tougher than I thought. It just got worse and worse.


Mike Wright
12-20-2008, 09:08 PM
Saturday 20 Dec 08

800m run x 4


Used treadmill, set @ 10mph. Should have been 3 min splits, mph flickered between 8.3 and 7.8, not sure whats wrong with it.

Mike Wright
12-29-2008, 08:37 AM
29 Dec 08

Fell ill, missed two cycles of CF mainpage WOD.

P - 135,145,145,145,145
PP - 145,145,145,135,135
PJ - 135,135,135,135,135

In hindsight, could have stayed w/145.:mad:

Mike Wright
01-01-2009, 09:57 PM
1 Jan 09

"Murph" - As rx'd, no partitioning...1:00:46

First time doing this WOD, it was tough.

Mike Wright
01-06-2009, 07:04 PM
Did some serious damage to my arms during "Murph". Not sure if it was a sprain or a pull. There was a knot at the far end of each bicep that would not allow me to straighten my arms, accompanied by swelling and bruising. This also happened the last time I did 100 PU's...lesson learned.;)

Class starts next week, will repeat most recent strength cycle w/tweaks. Will keep movements the same but will switch to 3x5, 5x3, 7x1. The first cycle yielded better/faster results, but I like the simplicity/less time of the second cycle. I figure this is a happy mesh of the two. It is also more in line with the rep scheme of CF.

WK1 - 5X5

WK2 - 5X5

WK3 - 5X3

WK4 - 5X3

WK5 - 7X1

WK6 - 7X1

Mike Wright
01-14-2009, 02:45 PM
Wednesday 14 Jan 09

DL 5x5

Didnt push it first day back, weight felt good.

20 Crunchbars
50m weighted lunge (25#)
20 crunchbars
50m Sprint
5 rnds (w/team) - no time

Mike Wright
01-16-2009, 08:25 AM
Friday 16 Jan 08

Had to do both BP & BS, leaving town - no gym.

BP 5x5 - 185,195,205,205,205

BS 5x5 - 185,185,185,185,185
All reps to parallel.

50# KB swings x 10
45# ribbons x 10
3rnds - no time

3x5 DHPU's
Arms seem weak since Murph.

Mike Wright
01-19-2009, 01:46 PM
Monday 19 Jan 09

CL 5x5
Felt good, kept it light first time in. Very pleased with form. After a few weeks off, everything clicked...the 1st / 2nd pull and the full squat with ea rep:D

40# TGU x 10 (5ea)
PU's x 10
3rnds - no time

Mike Wright
01-21-2009, 11:22 AM
Wednesday 20 Jan 09

FS 5x5 - 135,145,145,145,145
All reps teabagged.

Tuckjumps x 10
Broncos x 10
Suicides 50m
10 rnds - no time

Mike Wright
01-23-2009, 08:37 AM
Friday 22 Jan 09

PJ 5x5 - 135,145,155,155,155
Felt good, th 4th / 5th rep were slow to lock out.

Jacksquats - 1min
100# KB DL - 1 min
25#(ea) KB PP - 1 min
30" Box Jump - 1 min
25# bar Thrusters - 1 min
1 min rest
3rnds - 18 min - no total

Mike Wright
01-26-2009, 03:44 PM
Monday 26 Jan 09

DL 5x3 - 245,265,265,265,275
Felt good.

SDHP (25# bar) x 10
Jacksquats x 10
Bearcrawls x 60m
5 rnds - 9:09

DHPU's 4x5

Mike Wright
01-28-2009, 07:33 AM
Wednesday 27 Jan 09

WDIP 5x3 - 45,45,55,70,70
Will sub WDIPS for BP, should have went up sooner.

DHPU 3x5

K2E x 15
Crunchbars x 15
Crunches x 15
3 Rnds - no time

Broncos x 15
Skips 50m
Tuck Jumps x 15
3 rnds - no time

25 Backsquats (25#)
400m run
4 rnds - no time

Mike Wright
01-30-2009, 08:24 AM
Friday 30 Jan 09

BS 5x3 - 205,*hour break - squat rack occupado,205,205,215,205
All reps went 2 =, still fighting temptation to move up in weight vs TB.

*during break:
50# TGU x 25

DHPU 4x6,7,5,3-super strict

Frog planche x 1 min
(24 sec, 14 sec, 22 sec)

Mike Wright
02-04-2009, 09:49 AM
Wednesday 4 Feb 09

CL 5x3 - 135,135,135,135,135
All reps TB. Felt good, got scared of the full squat on 4th set, reset and continued full squat w/all reps.

DHPU 3x7,7,6

Frog Planche x 1 min
(49 sec, 11 sec)

Mike Wright
02-06-2009, 01:21 PM
Friday 6 Feb 09

PJ 5x3 - 165,175,185,185,185
Felt strong, a little pain in wrists.

DL 185# x 7
Burpees x 7
7 rnds - no time

DHPU 3x7,7,5,5

Frog Planche x 1 min...straight!!:D
Now I will move my elbows outside of my knees and begin cycle again.

Mike Wright
02-07-2009, 01:50 PM
Scheduled for CF cert @ Rainier CF near Seattle March 27-28. Realized I have been a CF tourist for awhile, a few t-shirts / picking and choosing the WODs I like but never timing them. Hoping this gives me some buy-in, perhaps start training some folks.:)

Mike Wright
02-09-2009, 08:20 AM
Monday 9 Feb 09

DL 7x1 - 275,280,285,290,295,300,305
Felt good, pain @ the midway point - L/H Lower back:confused:

(25#) Crunchbars x 20
(25#) OH Lunge x 30m
Burpees x 10
(25#) OH Lunge x 30m
5 rnds + CB's + OHL + BRPZ - 20 min

Mike Wright
02-11-2009, 08:19 AM
Cut cycle short, 6 day turn-around between classes not enough time to finish. Plus I tweaked my back on DLs Monday. May do CF WOD or GJ static holds until next week.

Mike Wright
02-16-2009, 02:59 PM
Monday 16 Feb 09 - start of a new cycle

DL 5x5 - 245,255,255,255,255
Lingering back issues (L-L/H), tried something that I never have B-4 - "active abs". I have never had any coaching, but have heard this term on some CF demo's. I locked up my mid-section with ea rep and it made a hell of a difference - the weight felt lighter...duh.:rolleyes:

DHPU's 4x7,7,6,5

Planche Tuck w/elbows in - 1 min (18s,15,15,12)
Much tougher, not sure if my arms should be locked or bent - will check the pics on Dragondoor.com.

95# PJ x 7
BRP 2 Box jump (30') x 7
3 rnds - no time

Mike Wright
02-18-2009, 09:56 AM
Wednesday 18 Feb 09

DHPU - 7,7,7,7

Tuck Planche (straight arms) x 1 min (10,15,10,10,15)
Much tougher w/arms straight!:eek:

BS 5x5 - 185,195,195,195,195
These came later in my workout due to lower back stiffness. Used "active abs" w/good results. On the fence as to whether this an injury or not - may go see DOC about it.:confused:

KBCJ LC (40#) - 5 min

Handstand drills - got 1-5 sec HS

Mike Wright
02-20-2009, 05:47 PM
Friday 20 Feb 09

WDIP 5x5 - 55,65,65,65,65
Perfect weight, felt strong.

DHPU - 3x8,8,8
Getting stronger, will add weight @ 3x10.

Decided against planche work (dips)

55# KB swings x 10
30" BJ x 10
3 rnds - no time

Mike Wright
02-23-2009, 10:29 AM
Monday 23 Feb 09

CL 5x5 - 125,130,130,130,130
Felt Good, legs tired by last set.

No time for PU's or other skills

BRPZ x 25
200 m run
Jack Squats x 25
200m run
Ninja Push-ups
200m run
Broncos x 25
200m run
1 Rnd - 9:33

Mike Wright
02-25-2009, 10:08 AM
Wednesday 25 Feb 09

FS 5x5 - 145,155,155,155,155
Felt good, perfect weight for reps.

DHPU 3x8,8,8

(25#) Crunchbars x 20
(25#) OH Lunge x 50m
(25#) Crunchbars x 20
(25#) Run w/bar
ARAP 20 min - 7 rnds

Mike Wright
02-27-2009, 08:33 AM
Friday 27 Feb 09

PJ 5x5 - 155,160,160,165,165
Felt strong, focused on speed under the bar due to me pressing out @ the top.

BRPZ - 1 min
Box Jumps (30") - 1 min
Wallball (18#) - 1 min
KB Swings (40#) - 1 min
1 min rest
3 rnds - no time

DHPU 3x8,8,8

Mike Wright
03-04-2009, 02:46 PM
Wednesday 4 Mar 09

CL 5x3 - 135,140,140,145,145
Good weight, full squat in the catch. Worked specifically on speed of elbows.

SDHP(25#) x 15
OH Squats(25#) x 15
Scissor Lifts(25#) x 15
200m run
3 rnds - 8:13

DHPU 3x7,6,5
Super strict, nice and slow.

Mike Wright
03-06-2009, 08:31 PM
Friday 6 Mar 09

PJ 5x3 - 175,185,190,195,195
Felt strong, pressed out last few inches of last few reps. Still having lower back issues.

Rope Skips (single) x 50
Rope Skip/run x 50m
10 rnds - no time

Rope Climb (20"/arms only) x 3

Mike Wright
03-13-2009, 02:29 PM
Monday 9 Mar 09

No workout, steady back pain.:mad:

Mike Wright
03-13-2009, 02:32 PM
Wednesday 11 Mar 09

1 Round

RUN 400M
1 Round


Mike Wright
03-13-2009, 02:33 PM
Friday 13 Mar 09

Thruster (25#) x 5
Push-ups x 10
Squats x 15
10 rnds - no time

DHPU 5x5

Mike Wright
03-31-2009, 05:46 PM
Worked out light off and on for the past 2 weeks. Went to the Puyallup Cert this past weekend, enjoyed it a great deal. Learned alot about mistakes that I have been making in terms of movement mechanics. It may be the knowledge I need to quit putting strain on my back.

From the cert:
- Fran - 6:24
- Tabata Squats - 20,20,18,17,16,15,15,13
- 20# Med Ball Cleans x 7
Burpees x 7

Not sure what I will do from this point. I stil have to do mandatory PT M-W-F, so Im leaning towards CF mainpage WOD 4 times weekly - M-W-F-S.

Mike Wright
04-06-2009, 01:41 PM
Monday 6 Apr 09

PC&J 7x1
Went light,being careful on the back.

"Mostly Nancy"
95# OHS x 15
400m Run
3 rnds - 19:12

Ran out of time, but couldnt have went much further anyways. The most consecutive OHS's was 10, wrists hurt.

Will be moving to CF log.:D