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Old 03-17-2012, 02:34 AM   #291
Shaun Gross
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Re: Shaun's workout log

Friday 16 March 2012

Push Press

20kg x 5
60kg x 2
80kg x 1
90kg x 1
100kg x 1
110kg x 0
110kg x 0
110kg x 1

2.5kg off my PR. The first 2 attempts at 110kg were so strong - just couldn't press them out the last little bit? I got angry and got the 3rd attempt though. Pretty happy with this - being about 9.30pm on a friday night after a hard week at work.

I ran out of time for a metcon after this due to my crying baby..

Saturday 17 March 2012

Spent the whole morning working on our home renovation - almost ready to put up the gib! and then was at a friends housewarming all afternoon and early evening. Ate like crap and drank heaps of sugar and had wendys chicken nuggets for dinner.. Not good..

9.30pm at night..

Back Squat

70kg x 3
100kg x 1
130kg x 1
150kg x 1
170kg x 1
180kg x 1

Squat was very hard. Hopefully it starts getting easier again soon..

WOD

3 rounds for time

500m row
21 24kg KB swings
12 Burpees

11:21 (PR by approx 40 seconds?)

Happy with the outcome of this. The first time I tried this was at a gym that only had a 20kg KB. I managed everything unbroken with tiny breaks apart from the last KB swings - For some reason I lost my toughness for a second and broke them up 7/7/7 with 5 breath breaks. Happy to push like this for an extended period of time. My rows were 1:48, 1:48, 1:52 as well so I'm happy about that.

I've repaired my homemade wallball so Workout 12.4 tomorrow!
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29/180cm/93kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 101kg/Log
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Old 03-18-2012, 08:10 PM   #292
Shaun Gross
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Re: Shaun's workout log

Sunday 18 March 2012

WOD 12.4

271 reps - 150 wallballs + 71 double unders

This was terrible. My wallball ability is absolutely hopeless - due to doing them about 5 times in several years. I couldn't string together any sets of appreciable length - I did sets of 14, 13, then anywhere from 3-7 for the remainders. I finished the wallballs at 10 minutes flat and proceeded to get through 71 double unders.

Horrible.
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Old 03-19-2012, 01:08 PM   #293
Shaun Gross
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Re: Shaun's workout log

Monday 19 March 2012

Rest day

No time for much today and my quads are pretty sore from the wallballs yesterday - not conditioned to that many squats at all.

I saw they put up a handstand effeciency video on the mainsite so I thought I would test my max HSPU

14 reps (PR by 1 rep)

10 min break

12 reps

Happy with this. I had more in the tank on the first set, but my wrists were hurting for some reason..
Hoping to hit the Olympic lifts today.
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Old 03-20-2012, 01:37 AM   #294
Shaun Gross
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Re: Shaun's workout log

Tuesday 20 March 2012

So I have decided to follow some actual programming.
I've lurked Jay and Kevin's blog's for years and saw that they started Outlaw Crossfit programming (outlawcoach.wordpress.com) in the last few months with great results. I've lurked that site for months now and love the look of their stuff. Instead of cherry picking the WOD's, I think I'm going to follow it full bore for a number of months and see where it gets me..

WOD 120319:

BB Gymnastics

1) 5X3 Snatch @ 70-80% rest 90 sec.

60kg, 60kg, 60kg, 62.5kg, 62.5kg


Happy with this. This is more than 70% of my 1RM (75kg) but since that is so low (when it should be more like 90-100kg based on my strength) I thought I would raise it up. All the reps were great. Only one fail on 62.5kg due to a brain fart.

2a) 4X4 Snatch Pulls heaviest possible, rest 60 sec.
2b) 4X3 Tempo High-Bar Back Squat @ 70% rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


2a) 62.5kg, 70kg, 75kg, 75kg (Felt weird - first time doing this excersise)
2b) 130kg all across. Way too easy - I could've done this with 140-145kg

Conditioning

21-15-9 of:

HSPU
Burpee Box Jumps 30/26″

For time.

Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed.


14:52.

This was soo hard for me. HSPU's were 9/5/4/3, 3/3/3/3/3, 4/3/2
Burpee box jumps were just horrible. I wanted to make it in 15 minutes so glad about that..

First day down - Not too bad, can't wait to get better!
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29/180cm/93kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 101kg/Log
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Old 03-21-2012, 01:59 AM   #295
Shaun Gross
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Re: Shaun's workout log

WOD 120320:

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% rest 60 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.


50kg, 50kg, 55kg, 55kg, 60kg, 60kg - All easy

2) Power Clean + Push Jerk: 5X1 @ 75% rest 60 sec.

80kg x 5 x 1 - All very easy

Strength

1a) 3XME Bench Press @ BW for men, 80% BW for women rest 60 sec.
1b) 3XME STRICT Pullups @ C2B for men, chin over for women rest 60 sec.


1a) I used 80kg to be able to do a decent amount of reps - 13, 10, 7
1b) 6,5,5

Bench Press felt good, always stayed within a couple of reps of failure though as I had no spotter. Chinups were chin over bar and horrible.

Conditioning

Run 800M all out.

*Rest 4 minutes.

8 minute AMRAP of:

10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders


Run - 900m in 3:40

WOD - 2 rounds + 2 PP. Behind the neck push presses are hard! (never done them before)

No time (or equipment) for sled drag
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Old 03-22-2012, 01:15 AM   #296
Shaun Gross
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Re: Shaun's workout log

WOD 120321:

BB Gymnastics

5X3 Clean (full squat) & Jerk @ 70-80% rest 90 sec.

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.


80kg, 80kg, 85kg, 85kg, 90kg

All reps felt very good and strong

Strength (testing)

Establish a 1RM Back Squat.

Notes: Take no longer than 30 minutes.

70kg, 120kg, 150kg, 170kg, 180kg, 185kg (F)

Gutted about this. Admittedly I haven't done the 4 week cycle that everyone else has, but my squat seems to be regressing lately. Sigh..

BB Gymnastics II

1a) 4X4 Clean Pulls moderately heavy, rest 60 sec.
1b) 4X2 Front Squats moderately heavy, rest 60 sec.

Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.


1a) 90kg, 100kg, 105kg, 110kg
All done without straps (I've got to get some!). Started to get a little bit sloppy on the last 2 sets. Shouldn't have increased the weight - damn ego!
1b) 130kg, 135kg, 140kg, 140kg
These felt good. The last set got difficult.

I dropped the conditioning through lack of time and the fact that my 4 week old was starting to wake up! My wife had her first night out away from the baby so it was me and the baby monitor outside, ha.

I'm really liking the "urgency" of the oly and strength work on outlaw - 60/90 seconds feels like a very short rest at the time and I get to try and lift at a slightly elevated heart rate, which must be good!

Gonna practice some chest to bar chinups tomorrow, but otherwise rest.
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29/180cm/93kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 101kg/Log
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Old 03-25-2012, 01:15 PM   #297
Shaun Gross
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Re: Shaun's workout log

Saturday 26 March 2012

I had a very busy and tiring day from 8-4pm installing ceiling gib in our new lounge/kitchen. Very fatiguing on the shoulders and triceps holding up 3.3mx1.2mx10mm panels with my buddy while my father in law quickley screwed them in.

I didn't want to work out that night. I did practice chest-to-bar pullups though and realised I actually can do them in sets of 3 quick singles so I was stoked to find that out.

Sunday 27 March 2012

Crossfit Open WOD 12.5

1pm

82 reps. Could've pushed harder and probably finished the set of 15 pullups (got to 7 reps) but still very happy with how this went, seeing as last year I couldn't to C2B pullups.

7pm

I wanted to make up a bit of the Outlaw Programming so I had to take bits from both days, keeping in mind I was still quite tired from the afternoon's WOD

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.


1) 50kg, 55kg, 60kg, 65kg, 70kg (1 fail) - Based on 80kg (PR currently 75kg)
2) 70kg, 80kg, 85kg, 90kg, 95kg - Based on 115kg (PR currently 110kg)

Happy with these lifts. I had a brain explosion on the last rep of 70kg where I didn't get under the lift but otherwise I was moving quite well on this. Clean and Jerk's were a bit average - i was concentrating on getting my rear leg back in the jerk though, to stop my bad habit of pressing out the heavier jerks.

3) Front squat: 90% x 1 x 4 rest as needed.

145kg, 145kg, 150kg

All easy. I only did 3 reps though as I forgot there were 4 reps to do. Ahh well.

Conditioning

5 rounds for total calories:

40 sec. ME Row 20 sec. Rest


90 calories total. First round was 21, then kind of died off after that. Last round was 17-18 calories and my last split was at a 1:32/500m pace so definitely happy about the push.

A bit gutted I didn't have time for the KB snatch/Rope Climb/Dips workout this weekend. Maybe I'll fit it in another time, I have to have a rest night tonight though - so worn out and I want to spend time with the wife and baby.
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29/180cm/93kg/Squat 200kg/Front Squat 162.5kg/Press 90kg/Deadlift 230kg/C&J 131kg/Snatch 101kg/Log
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Old 03-27-2012, 02:00 AM   #298
Shaun Gross
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Re: Shaun's workout log

WOD 120326:

BB Gymnastics

1) 5X2 Snatch @ 75-85% rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.


60kg, 60kg, 65kg, 65kg, 67.5kg

These felt really good tonight. I practiced really staying over the bar for as long as possible. Good stuff.

2a) 5X3 Snatch Pulls heaviest possible, rest 60 sec. DEMO VIDEO
2b) 5X2 Tempo High-Bar Back Squat @ 75% rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


2a) 70kg, 75kg, 80kg, 80kg (These were OK, I feel I had good speed and "pop")
2b) 142.5kg all sets (Easy as)

Conditioning

For time:

Run 400m
3 rounds of the BB complex-
5 Deadlifts 135/95#
5 Hang Power Cleans 135/95#
5 Push Jerks 135/95#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex

100 Double-Unders
'

I used 60kg instead (good old metric system)
'
First part of workout - 12:10
Second part of workout - 3:00

Total time 15:10

First run was fast, other runs were dead slow.
All complex's unbroken except last rounds of the last 2 sets which had a break between deadlifts and HPC's. Small breaks between rounds.
Double unders were dreadful - couldn't string any together, I did about 9-10 sets in total.
Good workout!

No time for midline (as usual)
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Old 03-28-2012, 01:51 PM   #299
Shaun Gross
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Re: Shaun's workout log

WOD 120327:

BB Gymnastics

1) Power Snatch + Snatch (full squat): 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% rest 75 sec.

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.


55kg, 55kg, 60kg, 60kg, 65kg - These felt real good tonight. I moved my grip out and stayed over the bar longer.

2) Power Clean + Push Jerk: 3X1 @ 75%, 2X1 @ 80% rest 75 sec.


80kg, 80kg, 80kg, 87.5kg, 87.5kg

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB HSPU
Row 500m

Rest 1:1

Notes: HSPU standard is hands on 45# plates with an Ab-Mat in the middle, kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.


12 HSPU, 1:33m row
8 HSPU, 1:40m row
8 HSPU, 1:43m row
7 HSPU, 1:43m row

All HSPU done strict. The rows crushed me. The 2:15-2:30 min breaks started to feel very short!

I ran out of time for Part 2 (max unbroken 24kg KB swings, max unbroken 52.5kg Thrusters, max unbroken Handstand Walk). I might do them another time, but realistically I feel quite beat up so it probably won't happen.
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Old 03-29-2012, 02:24 AM   #300
Shaun Gross
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Re: Shaun's workout log

WOD 120328:

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% rest 90 sec.

Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.


85kg, 90kg, 90kg, 95kg (PR), 95kg

These felt really good tonight. I was moving well and everything clicked. Happy about this!

2a) 4X3 Clean Pulls heavy, rest 60 sec.
2b) 4X2 1&1/4 Front Squats heavy, rest 60 sec. VIDEO DEMO

Notes: Aim to use more weight on these than last week. Straps should be used for Clean Pulls.


2a) 110kg, 120kg, 120kg, 120kg
2b) 130kg all sets

Still getting the hang of clean pulls. Happy with how they went though. The 1&1/4 Front Squats were killer! Very tough excersise. Happy with how I went on them though - better than almost everyone else on the Outlaw site, ha. (They can beat me at everything else but at least I have them at Front Squats )

Conditioning

For time:

100 UB Double-Unders
30 Burpees
15 GHD Situps
75 UB Double-Unders
30 Burpees
15 GHD Situps
50 UB Double-Unders
30 Burpees
15 GHD Situps


16:20

This one was horrible. I couldn't do any of the sets of double unders unbroken - My longest streak was 31. Burpees were horribly slow. Subbed unanchored double unders for GHD for lack of equipment.

No time for the additional strength tonight. Can't wait for a rest day tomorrow!
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