My Journey
This is a journal of My Journey to elite physical fitness. I have found no other fitness lifestyle that can match CrossFit on any level. It is intense, challenging and constantly varies from day to day. I have been living the CrossFit lifestyle for about two years now. I have learned a lot about myself through testing, success and failure. I learn more about myself through failure and analysis of why I did not reach my goals. I have learned that the mind is a powerful part of my body and can push me physically beyond limits I thought had existed. It is a cycle of thought and performance. I think and visualize the results and then I temper my body through pain and exhaustion. This leads me to realize my goals and then push myself harder than before. Through all of this, I have learned more importantly that recovery is just as important as training. I have broken my body down to a point of utter exhaustion and pain only to realize that had I recovered properly I would have gained strength and knowledge rather than weakness and discouragement.
Although CrossFit is a starting point, it is not the end all resource or method to achieving my goals. I have to tailor my training to what I am reaching for. It is a difficult journey that I am committed to. I will push myself to my physical limits and then reassess so I can push further.
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10DEC07
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AM:
800 meter run 3:50
2 rounds of:
40 push ups in 1 minute
40 sit ups in 1 minute
7x 185lbs bench press
7x pull up
14x dip
7x kip up
400 meter run at 8.5 pace
PM:
APFT
77 push up
80 sit up
15:45 2 mile run
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11DEC07
———
800 meter run 3:45
3 rounds of:
400 meter run 8.0 pace or faster
10-8-6x 45lbs over head squat
12-10-8x pull up
12-10-8x dip
24-20-16x sit up
3x 95lbs-3x 115lbs-3x 115lbs-3x 125lbs-3x 125lbs-3x 125lbs-3x 135lbs push jerk
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12DEC07
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AM:
800 meter run 3:47
3 rounds of:
400 meter run at 8.5 pace or faster
21x 45lbs sumo dead lift high pull
21x 45lbs squat thruster
2.5 mile run 25:00
P.M.
4.4 mile ruck 1:17:00
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17DEC07
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A.M.
1x 95lbs-1x 115lbs-1x 125lbs-1x 135lbs-1x 135lbs shoulder press
3x 95lbs-3x 115lbs-3x 115lbs-3x 125lbs-3x 125lbs push press
5x 95lbs-5x 105lbs-5x 115lbs-5x 115lbs-5x 125lbs push jerk
P.M.
5.88 mile ruck 1:33:00
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19DEC07
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3 rounds of:
1x snatch + 10x over head squat
10x kip up
12x dip
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21DEC07
———
800 meter run 3:50
2 rounds of:
40 push ups in 1 minute
40 sit ups in 1 minute
8x-7x-6x 185lbs bench press
8x-7x-6x pull up
16x-14x-12x dip
8x-7x-6x kip up
400 meter run at 8.5 pace
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26DEC07
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4 rounds of:
400 meter run at 1% incline 8.0-8.5-9.0-9.3 pace
10x-8x-7x-6x 185lbs bench press
30x sit up
3 rounds of:
10x-8x-6x clean and jerk 95lbs
12x-10x-8x pull up
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28JAN08
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A.M.
800 meter run 3:40
13x-10x-8x-6x-4x-2x 185lbs bench press
13x-10x-8x-6x-4x-2x pull up
26x-20x-16x-12x-8x-4x sit up
10x 135lbs bench press
P.M.
4 rounds for time: 35:45
400 meter run
20 heavy ball toss
20 push up
20 pull up
21-15-9 of
24″ box jump
55lbs kettle bell swing
95lbs push press
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29JAN08
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A.M.
3 mile run 27:00
P.M.
3x 185lbs-3x 205lbs-3x 225lbs-3x 225lbs-3x 245lbs-3x 245lbs-3x 255lbs dead lift
5-5-5-5-5-5-5 kip up
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30JAN08
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2.25 mile run 19:52
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02FEB08
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2 mile run 15:23
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07FEB08
———
“Cindy”
17 rounds in 20 minutes of
5x pull ups
10x push ups
15x squats
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09FEB08
———
4 mile ruck at Raven Rock 1:23:00
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11FEB08
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3 rounds of
15x dead lift 185lbss
15x pull up
15x kettle bell swing 53lbss
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11FEB08
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A.M.
800 meter run 3:30
10x bench press 185lbss
20x hip extension
400 meter run 8.5 pace
8x bench press 185lbss
16x hip extension
400 meter run 9.0 pace
6x bench press 185lbss
12x hip extension
400 meter run 9.0 pace
4x bench press 185lbss
8x hip extension
400 meter run 9.0 pace
P.M.
862 feet in 10:00 on Jacob’s Ladder
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18FEB08
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30x-25x-20x-15x-10x-5x plyoball push up
15x-12x-9x-6x-3x-3x plyoball crunch
15x-12x-9x-6x-3x-3x thruster 2x-35lbs
3 mile run 26:00
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19FEB08
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4 rounds of
28x 50lb dumbbell press (7 straight, 7 left arm, 7 right arm, 7 deep)
28x 8lb medicine ball sit up
2 mile run 14:30
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25FEB08
———
16x-12x-8x pull up
16x-12x-8x dip
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26FEB08
———
400 meter run 8.2 pace
10x 185lb bench press
10x pull up
Rope pull
400 meter run 8.4 pace
8x 185lb bench press
8x pull up
Rope pull
400 meter run 8.6 pace
6x 185lb bench press
6x pull up
Rope pull
———
27FEB08
———
400 meter run 8.4 pace
40x 12x medicine ball sit up
20x 20lb wall ball
12x pull up
400 meter run 8.6 pace
30x 12x medicine ball sit up
15x 20lb wall ball
10x pull up
400 meter run 8.8 pace
20x 12x medicine ball sit up
10x 20lb wall ball
8x pull up
400 meter run 8.9 pace
10x 12x medicine ball sit up
5x 20lb wall ball
6x pull up
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28FEB08
———
800 meter run 3:55
10x 95lb front squat
10x dip
1x 95lb-1x 115lb-1x 115lb-1x 125lb-1x 135lb shoulder press
10-10-10-10-10 push up
3x 95lb-3x 115lb-3x 115lb-3x 125lb-3x 135lb push press
10-10-10-10-10 kip up
5x 95lb-5x 95lb-5x 115lb-5x 115lb-5x 125lb push jerk
10-10-10-10-10 53lb kettle bell swing
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03MAR08
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800 meter run 3:40 pace
10x 35lb over head squat
10x kip up
400 meter run 1:42 pace
10x 35lb over head squat
10x kip up
11x 185lb bench press
19x pull up
6x 185lb bench press
10x pull up
5x 185lb bench press
8x pull up
5x 185lb bench press
8x pull up
5x 185lb bench press
8x pull up
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05MAR08
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400 meter run 8.6 pace
12x 45lbs over head squat
12x dip
16x hip extension
400 meter run 8.9 pace
12x 45lbs over head squat
12x dip
16x hip extension
400 meter run 9.0 pace
12x 45lbs over head squat
12x dip
16x hip extension
10x 95lbs over head squat
2x 53lbs farmer’s carry
20x 14lbs wall ball
2x 53lbs farmer’s carry
8x 95lbs over head squat
2x 53lbs farmer’s carry
16x 12lbs wall ball
2x 53lbs farmer’s carry
6x 95lbs over head squat
2x 53lbs farmer’s carry
12x 14lb wall ball
2x 53lbs farmer’s carry
4x 95lbs over head squat
2x 53lbs farmer’s carry
8x 12lb wall ball
2x 53lbs farmer’s carry
2x 95lbs over head squat
2x 53lbs farmer’s carry
4x 12lbs wall ball
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11MAR08
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5 rounds of
Max reps of 175lb bench press 17-12-8-6-7
Max reps of pull ups 21-16-11-9-9
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12MAR08
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21-16-11-9-5 of 65lb thruster
3-2-1-1-1 rope climb 15ft
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13MAR08
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400 meter run 8.0 pace
250 meter sprint :44
250 meter run 6.0 pace
250 meter sprint :39
250 meter run 6.0 pace
250 meter sprint :42
250 meter run 6.0 pace
250 meter sprint :45
250 meter run 6.0 pace
400 meter run 6.0 pace
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17MAR08
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AM
40-30-20 sit ups/push ups
400 meter run 8.6 pace
21 pull ups
400 meter run 8.8 pace
13 pull ups
400 meter run 8.8 pace
13 pull ups
400 meter run 8.8 pace
12 pull ups
12APR08
——————-
AM
- 2 Mile Run
PM
- .5 Mile Run @ 8.5 Pace
- 205 lb Bench Press/Pull Up/.25 Mile Run
- 10/10/9.5
- 8/8/9.5
- 6/6/9.6
- 4/4/9.4
13APR08
——————-
AM
- Pull Ups and Dips
- 18-14-10
PM
- 5×2 Press/5×3 Push Press/5×4 Push Jerk with Dip
- 95-95-95-95-95 with 10
- 115-115-115-115-115 with 10
- 115-115-135-135-135 with 10
15APR08
——————-
- Front Squat/Kip up/Weighted Dip
- 12×135 lb/12/12×35 lb
- 10×135 lb/10/10×35 lb
- 8×155 lb/8/8×35 lb
- 6×175 lb/6/6×35 lb
18APR08
——————-
- 2 Mile Run @ 15:00
- Overhead Squat/Pull Up
- 12×95 lb/12
- 10×95 lb/10
- 8×95 lb/8
- 6×95 lb/6
- 4×95 lb/4
- 2×95 lb/2
19APR08
——————-
AM
- Pull UP/Kip Up/ Dip
- 12/12/12
- 9/9/9
- 6/6/6
- 3/3/3
PM
- Bench Press/Thruster/Weighted Sit Up
- 10×205 lb/20×45 lb/10×25 lb
- 8×205 lb/16×45 lb/8×25 lb
- 6×205 lb/12×45 lb/6×25 lb
- 4×205 lb/8×45 lb/4×25 lb
- 2×205 lb/4×45 lb/2×25 lb
- Jacob’s Ladder 10:00 Minutes
20APR08
——————-
- Pull Up/Dip/Leg Raises
- 12/12/24
- 10/10/20
- 8/8/16
- 6/6/12
- 4/4/8
- 2/2/4
- 3 Mile Run
21APR08
——————-
- Push Press/Weighted Pull Up
- 5×95 lb/3×25 lb
- 5×95 lb/3×25 lb
- 5×115 lb/3×35 lb
- 5×115 lb/3×35 lb
- 5×135 lb/3×45 lb
23APR08
——————-
- 10k Run 54:00
24APR08
——————-
- Dead Lift/Bench Press/Pull Up
- 10×225 lb/10×205 lb/10
- 8×225 lb/8×205 lb/8
- 6×225 lb/6×205 lb/6
- 4×225 lb/4×205 lb/4
- 2×225 lb/2×205 lb/2
26APR08
——————-
- 3 rounds of:
- 1 minute of Burpees
- 1 minute of Burpees
- 1 minute of Burpees
- 1 minute of Burpees
- 1 minute of Burpees
- 400 meter run
Rest 1 minute
27APR08
——————–
AM
- 5 Mile Ruck 1:22:47
PM
- 2 Mile Run 14:00
- Bench Press/Pull Up/Walking Lunge (130 lb Farmer’s Carry to each station)
- 10×205 lb/10/30
- 8×205 lb/8/30
- 6×205 lb/6/30
29APR08
——————–
- 10×65 lb Thruster/Max Pull Ups for 20:00
- 10/18
- 10/12
- 10/10
- 10/10
- 10/10
- 10/10
1MAY08
——————–
AM
- 3 rounds of
- 800 Meter Run/10 Hand Stand Push Up/10 Kip Up
PM
- 10k Run 52:27
4MAY08
——————–
- 5×1 Press/5×3 Push Press/5×5 Push Jerk with Pull Up
- 95-115-115-135-145 with 10
- 95-115-115-135-145 with 10
- 115-115-1235-125-135 with 10
- 6.1 Mile Ruck 1:37:44
5MAY08
——————–
- 20:00 Minutes of 5x Push Ups/10x Pull Ups/15x Squats
- 20 Rounds
6MAY08
——————–
- 3 Rounds for time of
- 15x Thruster @ 65 lbs
- 15x Knees to Elbows
7MAY08
——————–
- 100/100 Bench Press @ 135 lbs and Pushups
9MAY08
——————–
- 5 Rounds for time of
- 2:00 Minutes Jacob’s Ladder
- 95 lbs Overhead Squat
- 10x Pull Ups
10MAY08
——————–
AM
- 30x 135 lbs Clean and Jerks
PM
- 5 Rounds for time of:
- 10x Pull Ups
- 10x Ring Push Ups
- 20 Second Hand Stand Push Up Static Hold
11MAY08
——————–
- 3 Rounds for time of:
- 10x 185 lb Dead Lift
- 400 Meter Run
13MAY08
——————–
- 6 Rounds for time of:
- 15x Thruster @ 45 lbs
- 9x Pull Ups
- 15x Box Jump @ 24″
- 9x Dips
