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...

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

135x5
205x5
225x5
245x5
275x5

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

295X1
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
135x5
185x5
205x3
225x1
Disappointed w/squat, thus far. Always been a weak point.

DH pull-up 1x7
25,35,45,55,70,90,100

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
25,35,45,60,70,80,90

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.