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Old 11-19-2010, 02:19 AM   #1
Adam Eketone
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Y.A. Workout Log

Been doing crossfit for 5 months now, decided to start my own log for public to view for any open opinions on what im doing with my training.
Monday:
20min AMRAP
10x KB Swing 32kg
10x Burpee
10x Wall Ball 10kg
Result = 9 rounds
Tuesday:
5-4-3-2-1 Record total loads for each exercise (eg. Back Squat=500kg, OHP=200kg
Back Squat = 600kg
Over Head Press = 350kg
Wednesday:
5-5-3-3-1-1 Power Clean
40kg - 60 - 70 - 75 - 80 - 80 (couldnt get 85kg on last set so did another 80kg)
For time
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)
50 Double Under's
1 Round of Cindy
400m run
1 Round of Cindy
50 box jumps 20" box
1 Round of Cindy
400m Run
1 Round of Cindy
50 Double Under's
1 Round of Cindy
Result = 12min 24sec
Thursday: Rest
Friday:
5 rounds For Time
5 Clean & Jerk (60kg)
10 Pull Ups
15 Dead Lifts (60kg)
400m Run
Result = 24:22min was nooooot a good day, had exam before hand and not best nutrition
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Last edited by Adam Eketone : 11-19-2010 at 02:29 AM.
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Old 11-21-2010, 05:20 PM   #2
Adam Eketone
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Re: Y.A. Workout Log

Monday:
"Collin"
Changed 22.5kg sandbag 400m carry to 35kg sandbag
50kg Push press, 12 reps
12 Box jumps, 24 inch box
40kg Sumo deadlift high-pull, 12 reps
Result= 37:02min
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Old 11-22-2010, 10:05 PM   #3
Adam Eketone
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Re: Y.A. Workout Log

Tuesday:
Muscle Up - Strength Training
Strict Pull Ups 6-4-2 -6-4-2 reps
Strict Dips 6-4-2 -6-4-2 reps
Try Preform second wave heavier than first
Log Total loads for score

Chin Ups
20-24-28/ 20-24-32 Total = 148
Dips
40-50-60/ 40-50-60 Total = 300
Overall Total = 448
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Old 11-24-2010, 01:36 AM   #4
Adam Eketone
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Re: Y.A. Workout Log

Wednesday:
For time
300m Tyre Flip (One Big Massive Tyre)
Result = 29:40
2 hours of Grappling in the cage
Forearms just dont want to move anymore!!!!!!!
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Old 11-26-2010, 04:25 AM   #5
Adam Eketone
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Re: Y.A. Workout Log

Thursday:
Rest

Friday:
5km with 10kg weight vest
25min 24sec
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Old 11-27-2010, 01:37 AM   #6
Adam Eketone
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Re: Y.A. Workout Log

Saturday:
MMA Sparing stand up and Rolling for 1 hour each
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Old 12-03-2010, 01:40 AM   #7
Adam Eketone
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Re: Y.A. Workout Log

1st December Wednesday Start of my "Hero WOD Month" where I do a hero wod every training session which is 5 times a week for all of December

Wednesday:
"JT"
21-15-9
HSPU
Ring Dips
Push Ups
Result= 7:05
"Annie"
50-40-30-20-10
DOuble-unders and situps
Result= 9:35
"Angie"
100 pull ups
100 push ups
100 situps
100 squats
Result= 13:45

Thursday:
Rest

Friday:
"Josh"
21 OHS 40kg
42 Chins
15 OHS
30 Chins
9 OHS
18 Chins
Result= 7:07

"Michael"
3 Rounds for time
800m Run
50 Beack Ext
50 Sit ups
Result= 20:06
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Last edited by Adam Eketone : 12-03-2010 at 01:42 AM.
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Old 12-04-2010, 06:30 PM   #8
Adam Eketone
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Re: Y.A. Workout Log

Saturday
"Daniel"

50 pull ups
400m run
21 thrusters 40kg
800m run
21 thrusters
400m run
50 pull ups
Result= 13:24

Sunday
Rest
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Old 12-05-2010, 09:42 PM   #9
Adam Eketone
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Re: Y.A. Workout Log

Monday
"Nate"
20min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swing 2pood
Result=13rounds 1 muscle up

Done another 3 muscle up after 20mins to make it the first time iv done 30 muscle ups in a session
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Old 12-07-2010, 08:57 PM   #10
Adam Eketone
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Re: Y.A. Workout Log

Tuesday
"Badger"

3 Rounds for Time
30 squat cleans 40kg
30 pullups
800m run
Result= 26:24

Wednesday
Bench, Pull

Body weight Bench Press - Max Reps
Strict Pull Ups - Max Reps
x 5 rounds
Score with total reps preformed

Bench 80kg Chins
Round 1 - 13 16
Round 2 - 10 13
Round 3 - 7 12
Round 4 - 8 11
Round 5 - 6 10
Total= 102 reps
Harder than it looks made next work even harder

"Danny"
20min AMRAP
30 Box Jumps 24"
20 Push Press 50kg
30 Pull Ups
Result= 4 Rounds 13 Box Jump
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Last edited by Adam Eketone : 12-07-2010 at 09:06 PM.
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