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Old 05-11-2011, 07:45 PM   #41
Jordan Derksen
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Re: The Wolverines Log

Monday, 05.11.11 PM
At Prairie Crossfit

21-15-9 reps for time of:
Row (cal)
Wallball, 20lb

3:36

Short, fast, intense. All unbroken.
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Old 05-12-2011, 02:22 PM   #42
Jordan Derksen
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Re: The Wolverines Log

Thursday, 05.12.11
1. Snatch: 80% x 1 x 5
95x5, 115x3, 135x3, 155x1x5

2. C&J: 80% x 1 x 5
135x3, 165x3, 185x2, 205x1x5

3. Push Press: 3x3
135x3, 165x3, 185x3, 205x3x3

Did power forms of the two lifts and really concentrated on pulling hard. Ended up doing push presses as well. I don't do them too often but I know they're an excellent movement so I added them on today. 205 wasn't a max for a triple but it's pretty close.
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Old 05-13-2011, 12:57 PM   #43
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Re: The Wolverines Log

Friday, 05.13.11

Don't usually workout on Fridays but I felt pretty good today so I decided to get one done.

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

7 rounds + 320m run

Basically two of my biggest strengths in a workout. Wasn't even that gassed afterwards, could have easily kept pushing through for longer.
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Old 05-14-2011, 09:14 AM   #44
Brad Gerbrandt
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Re: The Wolverines Log

Posting fail.
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Old 05-14-2011, 09:16 AM   #45
Jordan Derksen
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Re: The Wolverines Log

Saturday 05.14.11
All in kg today at Prairie Crossfit
1. Snatch: max for day
40x3, 50x3, 60x2, 70x1, 75x1, 80(f), 82.5x1

2. C&J: max for day
60x3, 80x2, 90x2, 100x1, 110x1, 115x1(PR)

3. FS: heavy single
60x5, 80x3, 100x3, 110x1, 120x1, 125x1, 130x1(PR), 132.5x1(PR)

Some good PR's especially on FS. Wasn't feeling the snatch today though... Still very happy though. My jerks especially were feeling way better than normal.
Accidentally posted under Brads name as he was signed in on the computer I posted on.
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Old 05-14-2011, 10:58 AM   #46
Jordan Derksen
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Re: The Wolverines Log

Saturday 05.14.11
Done about 30mins after Mikesgym.org workout at Prairie Crossfit. Only ended up doing 3 rounds because I didn't want to push it too much.

"Hammer"
Three rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

1:08, 2:02, 2:45

Last time on April 19th which is not even a month ago my first 3 rounds look like this:
1:47, 3:00, 3:47

WOW! WAY better than last time all around. Almost a minute faster each round. Last time I only had 1 round under 3 minutes, this time all 3 rounds were. Also, I PR'd on the first round like crazy because I did everything unbroken. Last time I broke up the pullups a lot. The pan was hot today and I got a lot of cooking done.
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Old 05-16-2011, 12:04 PM   #47
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Re: The Wolverines Log

Monday, 05.16.11 AM
1. Snatch: work up to 80%x1x5
95x5, 115x3, 135x3, 155x1x5

2. C&J: work up to 80%x1x5
135x3, 155x3, 185x2, 205x1x5

3. Chins: 25 weighted w/ 20lb
10,10,5

4. Tabata Pushups for 6 intervals:
27, 18, 14, 12, 8, 8

Pushup endurance is terrible. Going to start doing tabata work a la Gant every week on weaknesses. Looking forward to pushups no longer blowing chunks in a few weeks.
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Old 05-16-2011, 07:44 PM   #48
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Re: The Wolverines Log

Monday, 05.16.11 PM
As many rounds as possible in 12 minutes:
5 Right Arm KB Power Snatch 2 Pood
5 Left Arm KB Power Snatch 2 Pood
5 Handstand Push Ups

7 rounds + 3 Right Arm KB Snatch

First time doing 2 pood KB snatches and first time doing KB snatches in a WOD. This one was taken from CFFB. Johns got some seriously awesome short heavy metcons over there. HSPU were all unbroken.
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Old 05-18-2011, 12:11 PM   #49
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Re: The Wolverines Log

Wednesday, 05.18.11 AM
1. FS: heavy single.
135x5, 185x3, 205x3, 225x1, 255x1

2. Snatch: work up to 85%x1x2, 80%x1x2, 75%x1x2
115x3, 135x3, 150x2, 160x1x2, 150x1x2, 140x1x2

3. C&J: work up to 90%x1
135x3, 155x3, 185x2, 205x2, 225x1, 230x1

Didnt go super heavy on the FS today, been feeling it in the legs. Also didnt do the second set of FS as seen on Mikesgym for the same reason. After getting a good workout in however my legs feel much better. Gonna go hard tomorrow and tonight though.
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Old 05-18-2011, 07:37 PM   #50
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Re: The Wolverines Log

Wednesday, 05.18.11 PM
For Time:
40 Power Cleans, 60kg
45 Wallball, 20lb
50 KB swing, 1.5 pood

7:26

KB swings were easily split into 30-20. Wallballs were 10 at a time with short breaks. Power cleans were 10 and then split into 5's. I tried it for the last 15 doing one and dropping it taking about a 1-2s rest between each one instead of hanging on and ripping them and taking longer rests between sets. Interesting tactic. Definitely could have kept going forever that way, just not sure in the long run if it's faster. Will have to try it more and compare.
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