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Old 07-29-2015, 03:09 PM   #1
Erik Jefferson Meadows
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E's Workout Journal

July 25, 2015

Home Box

Bench Press
135x5
155x5
175x5
190x4

Crossfit RX WOD Metcon:

EMOM for 20 minutes
12 Calorie Row
10 x 50 lb Kettle Bell Swings (substituted for Slam Balls)
8 x Strict Pullups with Black Band
6 x 95 lbs Overhead Squats

Notes: Tough Metcon, threw up in my mouth a little on the last set.
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Old 07-29-2015, 03:16 PM   #2
Erik Jefferson Meadows
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Re: E's Workout Journal

July 27, 2015

Crossfit RX

WOD Metcon:

Bench Press / Strict Pull Ups (AMRAP)
215 x 0 / 12 strict Pull Ups
185 x 4 / 6 strict Pull Ups
155 x 9 / 6 strict Pull Ups
135 x 8 / 4 strict Pull Ups
95 x 20 / 3 strict Pull Ups

60 sec plank
60 3 second pause flutter kicks
60 Strict abmat situps
60 3 second pause flutter kicks
60 sec plank

Notes: Unfortunately, did bench press two days earlier at home box. Fatigued; missed 215 attempt.

Last edited by Erik Jefferson Meadows : 07-29-2015 at 03:31 PM.
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Old 07-29-2015, 03:35 PM   #3
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Re: E's Workout Journal

July 28, 2015

Crossfit RX

WOD Metcon (Time):

10 rounds
5 Manmakers (20 lbs)
40 Single Unders

2000 m Row

Time: 40:30

Notes: Should have gone faster. Took it too easy, anticipating difficulty with the last sets if I overexerted early. 8:05 split on the 2000 m row.
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Old 07-29-2015, 04:12 PM   #4
Erik Jefferson Meadows
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Re: E's Workout Journal

July 29, 2015

Home Box

Crossfit Games Inspired Metcon:

4 Rounds DT with 95 lbs.
12 Deadlifts
9 Hang Cleans
6 Push Press

Notes: Limiting factor seemed to be grip, but did not put the bar down on any of the sets.
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Old 07-30-2015, 04:56 PM   #5
Erik Jefferson Meadows
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Re: E's Workout Journal

July 30, 2015

CrossFit RX

WOD Metcon (Reps):

Fight Gone Bad
Three rounds of:
1 minute: 20 lb Wall-ball Shots
1 minute: 75 lb Sumo deadlift high-pull
1 minute: 20 ' Box Jumps
1 minute: 75 lb Push-press
1 minute: Row for Calories
1 minute: Rest

Reps: 206 (76/66/64)

Notes: Shoulders pretty sore from DTs from previous day. I really wanted to workout though. No excuses. Could have gone faster on the box jumps.
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Old 07-31-2015, 10:08 AM   #6
Erik Jefferson Meadows
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Re: E's Workout Journal

July 31, 2015

Piedmont Park Active Oval

5 Rounds
Run 500 m
15 Inverted Rows
15 Air Squats
15 Crunches
15 Pushups

Time: 31:25

Notes: Fifth day in a row working out. Running on fumes. Hotlanta at 10:30 AM, no clouds, sunny. Rest day tomorrow.
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Old 08-03-2015, 05:22 PM   #7
Erik Jefferson Meadows
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Re: E's Workout Journal

August 3, 2015

Crossfit RX

WOD Metcon (Time):

JT
21-15-9
Handstand Pushups (subbed 25 lb dumbbell shoulder presses)
Ring Dips (subbed thin blue banded ring dips)
Pushups

Time: 16:05

Core
3 sets:
10 Dragon Flags
20 Hip Extensions
40 Russian Twists with 10 lb medicine ball

Notes: Kind of demoralizing. My first time doing any kind of ring work. Did 10 unassisted ring dips, going about parallel, was then told to go super deep, so I added the thin blue band. Pushups were surprisingly difficult, as were the dumbbell presses. Started with 30s for the first set of shoulder presses, switched to a mix of 30s and 25s for the second set, ended with 20s for the third set. It probably averaged out to 25 lbs for the workout.
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Old 08-05-2015, 03:58 PM   #8
Erik Jefferson Meadows
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Re: E's Workout Journal

August 5, 2015

Crossfit RX

WOD

Bench Press: 20 Rep Max
115 x 20
125 x 18

Metcon:
On the minute for 15 minutes
Minute 1: Romanian Deadlifts x 8 (I chose 155 lbs.)
Minute 2: 60 second plank
Minute 3: 40 DUs (substituted attempts)

Core
60 DB side bends-30 per side (I chose a 25 lb. dumbbell)
60 V-ups
60 Flutter Kicks

Notes: Frustrated to miss yesterday's workout. Should have attempted 125, possibly 130, on the bench first. Feel sure I would have gotten 20 reps. Deadlift weight was not difficult. I thought it would start to be more difficult at the sets went along, but it was more than manageable. Planks felt good. Got several reps of two DUs in a row. Jump rope on order from Rogue. Excited to practice outside of my affiliate once the jump rope arrives.

Overall, getting a little conservative with the weights on the big lifts: bench, deadlifts, etc. Will try to push it a bit more from here on out.
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Old 08-10-2015, 02:37 PM   #9
Erik Jefferson Meadows
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Re: E's Workout Journal

August 10, 2015

CrossFit RX

WOD Metcon (Reps):

Hazed and Confused
Teams of Two - 3:00 at each station

2 Rounds AMRAP
1. Assault Bike for Calories
2. Front Squat 65 lbs
3. 20 lb Dumbbell Hex hold (both partners hold)
4. Row for Calories
5. Prowler Push (50 Meters)

No rep count recorded per coach. Too much to remember.

Notes: That was one of the hardest workouts ever. My first time on the assault bike and the prowler push. Teammate and I split the work pretty evenly down the middle. I was dying on the second round of exercises, but somehow rose up like a phoenix and did the full 50 meter prowler push to finish the workout.

Last edited by Erik Jefferson Meadows : 08-10-2015 at 02:51 PM.
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Old 08-11-2015, 10:16 AM   #10
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Re: E's Workout Journal

August 11, 2015

Piedmont Park Active Oval

3 Rounds

Run 400 m
3 x Superset 25 stairs/10 Pushups
Run 400 m
10 Pullups
20 Plank Leg Raises (10 each side)
10 Air Squats
10 Dips

Time: 29:15

Notes: Not too hot out, although humid. Felt good. Good workout
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