PDA

View Full Version : Nathan's Winter X-Fit Log


Nathan Stanley
11-24-2008, 04:09 PM
Started at a real crossfit facility here in Central Oregon today. Just went over fundamentals of squats, front squats, dead lifts, press and push press as well as using the C2 rower. Finished the hour w/ 2x 400m rowing; 10 of the following w/ the bar: front squats, deads, push press. A little over 7 min.

Nathan Stanley
11-26-2008, 01:39 PM
Two more classes down, I think only one to go.

Yesterday's workout was 10 minutes of as many rounds of: 10 thrusters; 10 1 pood swings; 10 Wall Balls; 10 box jumps. 4.5 rounds. Ugh.

I wrestled earlier in the day and my thighs felt like rubber after one set of the wall balls.

Today's workout was 5 rounds of: 5 Burpees; 10 Medicine Ball Cleans; 15 Push Jerks w/ 45# bar. Did it in about 10 min.

Nathan Stanley
11-28-2008, 03:45 PM
15 min of 3 pull-ups; 6 push-ups; 9 squats for a total of 16 2/3 + 1 rounds

Nathan Stanley
12-01-2008, 07:47 AM
19 Rounds of "Cindy"--5 Pull-ups (mostly jump after the first four rounds)--10 push-ups (mostly w/ the knees after the first 6 rounds)--15 squats

Nathan Stanley
12-03-2008, 09:42 AM
Fight Gone Bad-297

Everything as perscribed.

Nathan Stanley
12-04-2008, 08:34 AM
Burgerner Warm-up w/ 150 jumps w/ a jump rope

5x1000 m rows as fast as possible w/ 3 min rest in between each set.
3:53/401.9/3:56.5/3:54.7/3:56.1 for a total of 19:42.2

Nathan Stanley
12-06-2008, 09:24 AM
OHS-3x65; 2x85; 2x95; 1x115; 1x125; 1x135; 1x145

Nathan Stanley
12-08-2008, 07:48 AM
231 lbs this AM

Hellen this PM--10 min. Pull ups w/ with jumps.

Nathan Stanley
12-09-2008, 07:26 AM
Freddy's Revenge-5 rounds for time of: 5x185lbs putting the bar overhead (press/push press/push jerk) and 10 burpees/.

8:30

Nathan Stanley
12-10-2008, 08:30 AM
Tabata Smorgasbord

20# Wall Ball-11; 45# Thursters-9; 40# Swings-10; Pull-ups-7; Sit-ups-10=47

Nathan Stanley
12-15-2008, 11:56 AM
weigh-in: 226.6

21-15-9 of:
95# Push Press
Ring Dips (w/ bands)
Push-ups

8:53

Nathan Stanley
12-16-2008, 07:51 PM
WOD: 5-10-15 as fast as possible of 225# Back Squats and Box jumps.
3:28

Nathan Stanley
12-17-2008, 06:18 PM
Two workouts today:
500 meter row for time: 1:33.9

5 sets for time of:
10 Clean/Jerks w/ 135#
10 Knees to Elbows

12:24 as RXed

Nathan Stanley
12-20-2008, 01:36 PM
Thursday's WOD
AMRAP in 20 minutes:

10 Medball Cleans
15 Squats
20 Double Unders

7 2/3 rounds as perscribed--ugh

Saturday's WOD
3 rounds for time of:

400m Row
30 WallBalls
30 Box Jumps

12:02

Nathan Stanley
12-22-2008, 04:57 PM
Today's killer:

6 rounds for time:

7 thrusters w/ 135lbs
5 clapping push-ups
10 Pull-ups
15 16kg swings
16:01

Nathan Stanley
12-23-2008, 11:53 AM
Weigh-in this AM @ 223.6. 8 lbs in two weeks w/out a lot of suffering.

WOD-3x2000 meter rows w/ 8 min rest between sets:
7:36.6/7:34.2/7:36.4 The last set was a killer.

Nathan Stanley
12-24-2008, 05:40 PM
Workout of the Day:
AMRAP in 14 minutes

6 Push Press (Men 95#, Women 65#)
7 Overhead Squats (Men 95#, Women 65#)
6 Push Ups
7 Box Jumps

7 1/4

Hardest part was the OHS. Tough on the wrists.

Nathan Stanley
12-26-2008, 05:21 PM
Warm-up:
100 jumps w/ jump rope
Sampson stretch
Dynamic Warm-up

3 rounds of:
Back/Hip Extension x 10
Burgner Warm-up
Push-ups x 10
Pull-ups x 10
Sit-ups x 10

Back Squats: 3x225; 2x245; 2x275; 1x295; 1x315; 1x365

Nathan Stanley
12-31-2008, 05:23 PM
Kettlebells today! First a 1/2 Tabata Challenge for Calories burned on the C2 Rower--4 20 sec rounds for 9-9-8-9=35

WOD
7 rounds for time of:
10 DB/KB Snatches (5 each side), #35--I used a 24kg KB
10 MedBall Cleans (M/#20 - W/#14)
7:14....

Nathan Stanley
01-01-2009, 09:30 PM
Not much of a workout but did a short warm up w/ three round of ten pull ups, push ups, sit-ups and squats. Did two sets of pullups w/out having to cheat.

Nathan Stanley
01-02-2009, 03:51 PM
Workout of the Day:
10-9-8-7-6-5-4-3-2-1 Reps of

1.25 x Bodyweight Deadlift=275 lbs
1 arm Dumbbell Clean & Jerk (M/#35 - W/#20) (Do the reps per arm as the round your on)
Pushups (3 x the number of the set your on ex. 3 x 10 = 30 reps)
17:35

Daily challenge was bent arm hang for time: 59 seconds.

Nathan Stanley
01-05-2009, 06:32 PM
5 Rounds, for Time

250m Row
5 Push Jerks (Heavy) 155lbs
10 Pull Ups

11:42 I believe was my time. I will have to double check that. I'm a bit hazy.
The first set of pullups I did kipping. THe second from a dead hang, half of the third were aided and the last two I was getting some major assists from my calves.

Nathan Stanley
01-07-2009, 12:07 AM
Workout of the Day:

Tabata Mash up

Box Jump
Push up

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds, while moving to the next exercise and perform that exercise for 20 seconds.
During 10 second rest, rotate back to the first exercise Repeat this for a total of 16 intervals.

11/10--started really strong and quickly deteriorated.

Nathan Stanley
01-07-2009, 05:55 PM
1000 meter row challenge--3:20.8

Hang Power Clean--135, 155, 185, 195, 200, 210, 220.

Could have probably added 10-20 lbs.

Nathan Stanley
01-12-2009, 09:55 PM
Workout of the Day:
50 Push Press (Men 115#, Women 75#)
100 KB Swings (Men 53#, Women 35#)
150 Overhead Squats (PVC)

12:14

Nathan Stanley
01-13-2009, 06:30 PM
Workout of the Day:

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

With skinny red band for dips: 9:15

Nathan Stanley
01-16-2009, 05:33 PM
4 Rounds for time of:

25 Sit Ups
25 Burpees

11:45

Nathan Stanley
01-20-2009, 10:06 PM
AMRAP in 20 Minutes

5 SDHP, 135#
5 Power Clean, 135#
5 Renegade Row Push Ups, 35#
5 Knees to Elbows
20 Box Jumps

6 1/5

felt okay

Nathan Stanley
01-21-2009, 09:24 PM
Workout of the Day:

Clean & Split Jerk

3-2-2-1-1-1-1

135-155-165-185-215-225

Nathan Stanley
01-26-2009, 05:40 PM
AMRAP in 20 minutes
5 Burpees
10 Pull Ups
15 Sit Ups

9 1/3 and 1

Rugby tonight?

Nathan Stanley
01-27-2009, 08:20 PM
3 Rounds for Time

Row 500m
12 BW Deadlifts (225lbs)
21 Box Jumps

11:43 at Rxed

Nathan Stanley
02-02-2009, 07:38 PM
“Elizabeth”

21-15-9 reps for time of:

Cleans (M/#135-W/#80)
Ring Dips

10:34 w/ a red band for dips.

Nathan Stanley
02-05-2009, 07:05 PM
“Fight Gone Bad”

Three Rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20” box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

293

Nathan Stanley
02-09-2009, 07:08 PM
“Jackie”

1000m Row
50 Thrusters (#45)
30 Pullups

10:39 as RXed

Nathan Stanley
02-11-2009, 09:54 AM
Workout of the Day:

Back Squats 7x3: 135, 185, 225, 255, 275, 315, 335

5 rounds for time of

5 Front Squats (M/#135-W/#95)
5 Push Jerks (M/#135-W/#95)
25 Situps

7:58 I think?

Nathan Stanley
02-11-2009, 03:13 PM
Workout of the Day:

Power Snatch

3 x 65-3 x 95-2 x 135-1 x 155-1 x 175 -1 x 180 -1 x 180

Nathan Stanley
02-17-2009, 05:08 PM
Workout of the Day:

Front Squats
5-5-5 (135; 185; 235)

...then

7 rounds for time of:

95lb Sumo Deadlift High pulls 10 reps
10 Ring Dips
7:58 I think...