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Old 12-15-2009, 07:21 PM   #1
Collin O'Neill
Senior Member
 
Join Date: Dec 2009
Posts: 307
Default Collin's workout log. CA WOD, Crossfit, etc...

New to the community here, but am excited to have found this place. I have been doing the Crossfit main-site WODs for just under two years, and find myself wanting a little more structure and direction, especially where strength and lifting is concerned. Just so happens that when I found this place, it was at the beginning of the latest strength cycle.

Here goes, hopefully this will give me a little more organized log than haphazard posting to logsitall and looking back at the Crossfit comments!

I am a 24 year old male, 5'10", 175lbs.

My goals so far:
  • 350lb squat, 325 x 5---DONE!!!

    New Squat Goal: 400lbs x 1

    420lb DL-----DONE!!!

    New DL Goal: 480lbs

    170lb shoulder press

    25 dead hang pullups
    60 consecutive true pushups(slow and steady)
    Front lever
    Handstand

    Brown belt in karate

    Continue to work on cardio...need some benchmarks for this that don't include running. Perhaps 50 burpees in a row, 5 min intense rope work, something...

WOD:


* Back squat - 75% x 5 x 5
* Clean deadlift - 90% (of clean) x 5 x 3
* Push press - 70% x 5 x 5
* Jerk dip squat - 90% (of jerk) x 5 x 3


3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest


BS-175
CDL-145
PP-110
JDS-145

did the metcon right after on account of short time.
1. 13 GHSU
2. 12 GHSU
3. 12 GHSU
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