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NR's Workout Log

Posted: Sat Sep 29, 2007 1:44 pm
by NR
Week 7 - Level 5 - 10/31/07 through 11/5/07

Day 1 - Rounds: 20 - (Warm-up 500m Row)

Week 6 - Level 4 - 10/25/07 through 10/30/07

Day 1 - Rounds: 29 - Added Reps: 1x1x1x1 Pull-up/Chin-up 50 lbs or 22.7 kg

Rest Day - Ran 1.25 miles - Warm-up 400m not timed - Two 400m sprints/Time: 1:12 & 1:20 - 800m/Time: 3:58

Day 2 - Time: 9:14 - (with 20 lb vest)

Rest Day - Rowed Intervals: 2x500m Warm-ups: 30 seconds max effort/30 seconds rest: 6 Intervals then later 4 Intervals: Total Distance around 3000m: Predicted 500m average splits of 1:45

Day 3 - Time: 4:45 - (Warm-up 500m Row)

Rest Day - Nothing

Week 5 - Level 2 ( Active Recovery Week ) - 10/19/07 through 10/24/07

Day 1 - Rounds 37

Rest Day - Nothing to report

Day 2 - Time: 6:38 (with 20 lb vest)

Rest Day - Biked 16 miles/Time: 1 hour 35 minutes - Rowed 500m/ Time: 1:40 New PR!

Day 3 - Time: 2:34

Rest Day - Rowed 500m/Time: 1:40 - Free Weights/20 minutes

Week 4 - Level 4 - 10/13/07 through 10/18/07

Day 1 - Rowed 500m/Time: 1:41 - 20 minute rest - Rounds 26

Rest Day - Biked: 16 miles/Time: 78 minutes: Hilly terrain
- Free Weights 10 minutes

Day 2 - Time: 9:51 (with 20 lb vest)

Rest Day - Benchmark: Push-ups- 40 in a row; no rest

Day 3 - Time: 5:14

Rest Day - Benchmark: Pull-ups- 11 dead-hang

Week 3 - Level 4 - 10/7/07 through 10/12/07

Day 1 - Rounds 27
Free Weights/30 minutes

Rest day - Free Weights/10 minutes

Day 2
- Time: 10:16

Rest Day - Played basketball full court for 90 minutes total.

Day 3 - Time: 6:01

Rest Day - No formal exercise

Week 2 - Level 4 - 10/1/07 through 10/6/07

Day 1 - 24 rounds

Rest Day - Rowed 500m/Time: 1:44 - 2000m/Time 8:14 - Free Weights/10 minutes

Day 2 - Time between 5:30-5:40

Rest Day - Rowed 500m/Time: 1:42 (New PR!) - 500m/Time: 1:51
Free Weights/30 minutes

Day 3
- Time: 4:58

Rest Day - Tabata Squats 15/15/15/14/14/12/11/11 Score: 11

Week 1 - Level 2 up to Level 4 - 9/25/07 through 9/30/07

Day 1 Level 2 - 21 rounds
Day 1 Level 3 - 21 rounds

Rest day - Rowed 500m/Time 1:45 - Rowed 2000m/Time 8:23 -
Free Weights/30 minutes

Day 2 Level 4 - Time: 7:28

Rest Day - Rowed 500m/Time: 1:44 - 2000m/Time: 8:18

Day 3 Level 4 - Time: 7:15

Rest day - No exercise
Original Post:

Hello to everyone.

This is my first time posting but I have been around the website for a little while. I decided just a moment ago that I would finally post my workout log so I can get feedback/advice. I feel the need to give some background information so here goes:

Male, 20, 6', 170 lbs

I have been pretty active since my mid teens, playing various sports and weight lifting through high school and I still participate in sports at a club level in college. I found the Crossfit website about six months ago and have been voraciously reading the message boards ever since. I became more active than ever in my life and change my diet completely. I increased my aerobic output and did more weight lifting. Went through the summer months going from a 34 waist to 29 and losing 7-10 lbs. Through the forum at Crossfit I found this website, I’m pretty sure Kevin Mckay had linked to it. I hadn’t yet incorporated Crossfit into my routine because of expense, my schedule and the daunting nature that seems to loom over the WODs. I then decided I was going to at least do something similar to Crossfit so I finally started Simplefit. I finally got in gear and started on 9/25/07; this week.

So here’s my log thus far and then I have a question.

Some notes about my form for those interested:

-I only do dead-hang none kipping pull ups with my chest hitting the bar.
-Push-ups are done to as close to 90 degree elbow extension as I can bare. Hands just outside shoulder width, back straight.
-Squats are done just below parallel.

Week 1

Day 1 Level 2 (Thought that level 1 would not be difficult enough)
21 rounds in 20 minutes
I knew I hadn’t pushed myself and I had underestimated my fitness level. So later on I did another workout.

Day 1 Level 3
21 rounds in 20 minutes

Rest day (I was shocked at how sore I was but I pushed through and did some rowing and free weight training)
Rowed 500m/Time 1:45
Rowed 2000m/Time 8:23
Free Weights/30 minutes

Day 2 Level 4 (Still was quite sore, I love it.)
Time 7:28

Rest Day (Felt good so I rowed again, no weight lifting)
500m/Time: 1:44
2000m/Time: 8:18

Day 3 Level 4
Time: 7:15

I have been surprised with my progress. What I thought I couldn’t do I actually could do. I apparently was underestimating my fitness level. Which brings me to my question:
-Based on this being my first week should I go another week at level 4 or were my times good enough to require I go up a level?

Oh, sorry for making this post so long, when I write I tend to write a lot.

Posted: Sat Sep 29, 2007 6:30 pm
by aussiechick
Welcome NR! Great start!

The general protocol is to get your day 3 workouts, including rest times, to under 5 minutes. So if it were me I would be doing another week at level 4.


Posted: Sun Sep 30, 2007 3:02 pm
by ucffool
Bec (aussiechick) is dead-on... stay on level 3 for a bit till you get 'test day' down to < 5 minutes.

Posted: Mon Oct 01, 2007 6:52 am
by kdo463
Dittos here too. Do a full week of Level 4 and move up next week if Day 3 is under 5 minutes.

We seem to be about the same abilities. I'll have to keep an eye on your log.
Great job!

Posted: Mon Oct 01, 2007 10:27 am
by NR
Thanks for the quick respones and feedback everyone. I will stay at level 4 until I am down to 5 minutes on day 3.

I am going to continue my log in my first post, so take a look up top for progress.

Posted: Wed Oct 03, 2007 11:50 am
by NR
I see that if I just edit my post it doesn't make the thread have unread items so I will post new responses for my log. This is going to bother me because I am anal about being organized and yes I do give permission for someone to slap me for letting it bother me.

Rest day (Did no exercising other than my usual walking throughout the day.)

Week 2

Day 1 Level 4
24 rounds in 20 minutes

Rest Day
500m/Time: 1:44
2000m/Time 8:14
Free Weights/10 minutes


Day 2 Level 4
(Apparently I wasn't suppose to do this workout, fate seemed to have other plans. Everything was fine until round 3 when the pull up bar broke loose from it's bondage known as a wood plank and almost hit me in the face. :shock: I quickly grabbed my stop watch and tried to stop the clock, only to realize the batteries must've died. I ran down the stairs to the basement and did two more pull ups on the L-beam, then push ups, then squats. I continued my workout this way until round 5 was completed. Luckily there is a clock downstairs and I knew what my time had been up to round 3 so I could deduce my final time.)

Time between 5:30-5:40

Crossed fingers for my next workout to go just a bit better.

Posted: Wed Oct 03, 2007 2:26 pm
by aussiechick
Now if you want to be really anal retentive you can post your workout details in a new post each time and also update your first post with a running summary :lol:

Check out Andy's log (ucffool) for a bewdiful example 8)

Posted: Wed Oct 03, 2007 3:09 pm
by NR
I thought about doing that actually because I had seen Andy's log before but I'm more lazy than I am organized. 8)

Posted: Wed Oct 03, 2007 4:27 pm
by aussiechick
Yep, me too. Thats why mine isn't as pretty as Andy's :roll:

Posted: Thu Oct 04, 2007 9:02 pm
by ucffool
Bah, not so hard. Lots of copy/paste/change value.
Just make it pretty once. :)

Posted: Fri Oct 05, 2007 1:01 pm
by NR
Rest Day
500m/Time: 1:42 (New PR!)
500m/Time: 1:51
Free Weights/30 minutes

Day 3 Level 4
Time: 4:58

I'm going to stay at level 4 for another week.

When I did the workout I struggled through the pull-ups more so than last week (Probably due to the free weights yesterday) so that took 2:30 or 3 minutes and then I started on the push ups. This week I alternated between push ups and squats. So when I started on the push ups I did 21 then did 20 squats and did 20 push ups and then 21 squats.

Should this not be alternated on day 3? I could see how it shouldn't be alternated since it's called judgment day (a judgment of one's strength I gather) The reason I ask is if I can alternate on day 3 I could do 10 pull-ups then 20 push ups then 20 squats much faster than the method I have done thus far. I will however not alternate if I'm not suppose to; I would like some clarification.

I am also going to reply and also edit my first post with a brief condensed version of my log. So my thoughts about the workouts plus times will be in the posts and just my times and stats at the beginning of the thread.

Posted: Sun Oct 07, 2007 2:25 pm
by ucffool
No, you must do ALL of one exercise before moving onto the next. You have to judge your rest time and workout time on D3. It's not a race to 5 minutes, it's a test to make sure you are sufficiently challenged.

Posted: Sun Oct 07, 2007 3:00 pm
by NR
Yeah, once I had done the alternating, I then thought about it and figured as much. I guess I got too competitive for my own good. I won't let that happen again, thanks for the clarification. Anyways here's what I did the last two days.

Rest day
(Decided I might as well try a Tabata, did it with squats and it sure did wear me down fast.) 15/15/15/14/14/12/11/11 Score: 11
Walked 4 or 5 miles

Week 3 - Level 4

Day 1 - Rounds 27
Free Weights/30 minutes

Posted: Tue Oct 09, 2007 10:32 am
by NR

Rest day
Free Weights/10 minutes

Day 2 Level 4

I decided for day 2 from now on I am going to concentrate on slow movements with as much proper form as possible. I noticed some other members have done this and I think this is a logical approach for a strength day.

Posted: Wed Oct 10, 2007 6:39 am
by kdo463
NR you're moving along nicely. Great job on the Tabatas! It's good to be adventurous from time to time.