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Cross Fit Log

Published on May 2019 | Categories: Documents | Downloads: 6 | Comments: 0
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CROSSFIT PROGRESS LOG Athlete:  ______________________________________________  __________________________________________ ____

First Crossfit WOD:  ____________________________

Why I Crossfit:

Table of Contents Weightlifting…………………………………………………………………………………………...…...Pages 2-6 • • • • •

SNATCH (Squat Snatch, Power Snatch, Hang Power Snatch, Snatch  Balance) ………………………………………………………Page 2 CLEAN (Squat Clean, Power Clean, Hang Power Clean, Clean & Jerk).. …………............................................................................Page 3 SHOULDER TO OVERHEAD (Shoulder Press, Push Press, Jerk, Split Jerk)…. ………………………………………………….Page 4   (Front Squat, Overhead Squat, Back Squat, Thruster)…………............. ………………………………………...Page 5 SQUAT/THRUSTER  (Front DEAD/BENCH/SUMO DEAD/BENCH/SUMO ( Deadlift, Sumo D eadlift, Bench Press, Su mo Deadlift High Pull)… ………………………………………...Page 6

Row/Run………………………………………………………………… Row/Run……………………………………………………………………………………………………….P …………………………………….Page age 7 WODS…………………………………………………………………………… WODS…………………………… …………………………………………………………………………Page …………………………Page 8-13 • • • • • •

BENCHMARK LADIES (Angie-Elizabeth) ……………………………………………………......…………….……………Page 8 BENCHMARK LADIES (Eva-Karen)  ……………………………  ……………………………............................................................... ............................................................... ..........................Page 9 BENCHMARK LADIES (Kelly-Nancy) ……………………………………...………………..…………………………….Page 10 HERO WODS & OTHER BENCHMARKS (Daniel, DT, The Chief, CFT, FGB, Filthy 50, Jason, Josh) …………………………Page 11 HERO WODS & OTHER BENCHMARKS (Meghee, Michael, Murph, Nate, Tab This, Tab Something Else, Trevor, Wolverine)… …Page 12 MISCELLANEOUS WODS…………………………………… WODS…………………………………………………………… ……………………………………………… …………………………….........Page …….........Page 13

Movement Milestones (Maxes & Personal Records) ...……………………….…………………………………Page 14-16 •

 Box Jump, D umbbells, Jump R ope, Good Morn ing, Kettle Bells, Medicine B all …………………………………......…………………Page



 Paralettes, Pull-up, P ull-up Bar Exercises, Push-ups, Rings , Rope Climb….. . …...................................................................................Page



14 15 Strongman Exercises, Turkish Get-ups, Wall Climb, Misc... ..…………………………………..………………………………...…Page 16

Tabatas ……………………………...……………………………………………………………………Page 17-18 •

 Box Jumps, Bu rpees, KBS, Pu sh Ups …...……………………………......………………………………………………………Page



 Pull Ups, Sit Ups, Squats, Misc………… ……. …………..................................................................................................................Page

17 18

Crossfit Goals …………………………………………………………………………………………….Page 19-21

1

SNATCH Date

1 Rep

Date

1 Rep

SQUAT SNATCH 3 Rep 5 Rep

Notes

Date

1 Rep

POWER SNATCH 3 Rep 5 Rep Notes

HANG POWER SNATCH 3 Rep 5 Rep Notes

Date

1 Rep

SNATCH BALANCE 3 Rep 5 Rep Notes

2

CLEAN Date

1 Rep

Date

1 Rep

SQUAT CLEAN 3 Rep 5 Rep

Notes

Date

1 Rep

POWER CLEAN 3 Rep 5 Rep

Notes

HANG POWER CLEAN 3 Rep 5 Rep Notes

Date

1 Rep

CLEAN & JERK 3 Rep 5 Rep

Notes

\

3

SHOULDER TO OVERHEAD Date

1 Rep

Date

1 Rep

SHOULDER PRESS 3 Rep 5 Rep Notes

3 Rep

JERK 5 Rep

Notes

Date

1 Rep

PUSH PRESS 3 Rep 5 Rep

Notes

Date

1 Rep

SPLIT JERK 3 Rep 5 Rep

Notes

4

SQUAT/THRUSTER Date

1 Rep

FRONT SQUAT 3 Rep 5 Rep

Date

1 Rep

BACK SQUAT 3 Rep 5 Rep

Notes

Date

1 Rep

Notes

Date

1 Rep

OVERHEAD SQUAT 3 Rep 5 Rep Notes

THRUSTER 3 Rep 5 Rep

Notes

5

DEAD/BENCH/SUMO Date

1 Rep

DEADLIFT 3 Rep 5 Rep

Date

1 Rep

BENCH PRESS 3 Rep 5 Rep

SUMO DEADLIFT 3 Rep 5 Rep Notes

Notes

Date

1 Rep

Notes

Date

SUMO DEADLIFT HIGH PULL 1 Rep 3 Rep 5 Rep Notes

6

ROW/RUN ROW Date 250M

500M

1K

2K

RUN Date

400M

600M

800M

200M

Notes

Notes

Date

3K

5K

10K

Notes

Date

1mile

5K

10K

Notes

7

BENCHMARK LADIES Date

Score

ANGIE Notes

Date

Score

BARBARA Notes

Score

CINDY Notes

Score

DIANE Notes

Date

Date

Date

Score

ANNIE Notes

Date

Score

CHELSEA Notes

Score

CHRISTINE Notes

Score

ELIZABETH Notes

Date

Date

8

BENCHMARK LADIES Date

Score

EVA Notes

Date

Score

GI JANE Notes

Score

HELEN Notes

Score

JACKIE Notes

Date

Date

Date

Score

FRAN Notes

Date

Score

GRACE Notes

Score

ISABEL Notes

Score

KAREN Notes

Date

Date

9

BENCHMARK LADIES Date

Score

KELLY Notes

Date

Score

MARY Notes

Date

Score

LINDA Notes

Date

Score

LYNNE Notes

Date

Score

MARY Notes

Date

Score

NANCY Notes

Date

Score

Notes

Date

Score

Notes

10

HERO WODS & OTHER BENCHMARKS Date

Score

DANIEL Notes

Date

Score

THE CHIEF Notes

Score

FIGHT GONE BAD Notes

Date

Date

Score

JASON Notes

DT Notes

Date

Score

Date

Score

CROSSFIT TOTAL Notes

Score

FILTHY FIFTY Notes

Date

Date

Score

JOSH Notes

11

HERO WODS & OTHER BENCHMARKS Score

MEGHEE Notes

Date

Score

MURPH Notes

Date

Score

Date

Score

Date

TABATA THIS Notes

TREVOR Notes

Score

MICHAEL Notes

Date

Score

NATE Notes

Date

TABATA SOMETHING ELSE Score Notes

Date

Score

Date

WOLVERINE Notes

12

MISCELLANEOUS WODS Date

Score

Notes

Date

Score

Notes

Date

Score

Notes

Date

Score

Notes

Date

Score

Notes

Date

Score

Notes

Date

Score

Notes

Date

Score

Notes

13

MOVEMENT MILESTONES (Maxes & Personal Records) BOX JUMPS Date

DUMBBELLS Notes

Date

Notes

Date

Notes

Date

GOODMORNING Notes

Date

KETTLE BELLS Notes

Date

MEDICINE BALL Notes

JUMP ROPE

14

MOVEMENT MILESTONES (Maxes & Personal Records) Date

Date

PARALETTES Notes

PULL-UP BAR EXERSIZES Notes

PULL-UP Date

PUSH-UPS Date

RINGS Date

Notes

Notes

ROPE CLIMB Notes

Date

Notes

15

MOVEMENT MILESTONES (Maxes & Personal Records) Date

STRONGMAN EXERSIZES Notes

Date

TURKISH GET UP Notes

WALL CLIMB Date

Notes

Date

Notes

Date

Notes

Date

Notes

16

   S    A    T    A    B    A    T

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Box Jumps

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Burpees

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

KBS

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest

Date

Rounds

Lowest

Date

Rounds

Lowest

Date

Rounds

Lowest

Push Ups

Exersize

17

Score

Score

Score

Score

Pull Ups

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Sit Ups

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Squats

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Exersize

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

Date

Rounds

Lowest Score

18

CROSSFIT GOALS Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Action Steps

Date Achieved

Goal

By when?

19

CROSSFIT GOALS Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

20

CROSSFIT GOALS Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

Goal

By when?

Action Steps

Date Achieved

21

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