CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 04-30-2012, 08:04 PM   #1
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Path to 2013 Open

I've been CFing for about 2 1/2 years. I missed this past Open, but I am focusing all my training on qualifying for regionals next year. So I'm posting this workout log to help motivate me and keep myself accountable. I do a 2-1-3-1 split, with Wed and Sun as rest days. Some days I do 2 workouts. I'll start with today's wod:

3 R4T
8 TGUs (alt arms) @70#
15 KB swings @ 55#
10 Burpee Pull-ups
5 Power Snatch @ 155#

29:25

Not happy with the time, but I recently moved to 6000ft elevation, so I definitely had the oxygen sucked out of me. Hopefully I get used to it in the next couple weeks.
  Reply With Quote
Old 05-01-2012, 06:31 AM   #2
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

5 sets each 30 second work, 30 seconds rest:

Box Jumps 24" (15, 13, 13, 13, 12)
Wall Ball (12, 11, 12, 11, 10)
Double-Unders (25, 30, 35, 40, 20)
Push ups (18, 15, 15, 15, 10)
Situps (15, 16, 16, 15, 15)
Run (580 meters total)
  Reply With Quote
Old 05-03-2012, 11:12 AM   #3
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

Part 1:
A. Power Cleans 7x1 @70%, 80%, 90%, 95%, 85%, 95%, 100+%
175, 205, 230, 240, 215, 240, 260 (PR +5lbs)
B. HBBS 7x1 same % as A.
265, 305, 340, 360, 325, 360, 380, 400 (PR +20lbs)
C. EMOM for 12 min: 3 PC@195#, 7 C2B
only did 10 complete sets and switched to regular pull-ups after the first round

Part 2 (4 hrs later):
20 min Z1 row: 4400m
  Reply With Quote
Old 05-04-2012, 07:13 AM   #4
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

15 sets: 7 burpees, 20 sec row AFAP (as fast as possible), 2:30 rest

all sets: 42-45 seconds, 105-112 meters rowed
  Reply With Quote
Old 05-05-2012, 06:41 AM   #5
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

8 min AMRAP:

95# thruster, 12 reps
2 pood KB swing, 12 reps
24" box jumps, 12 reps

3 rounds, 9 thrusters...I was sucking for air big time, still getting used to the elevation
  Reply With Quote
Old 05-07-2012, 08:24 AM   #6
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

Part 1:

3 R4T:

100# DB snatches alternating arm, 10 reps
Suicide runs, 5 m increments up to 25 m, (75m total)

9:55

Part 2 (1 hour later):

3 sets:

6 min row 30 sec @90%, 30 sec @65%
5 min Z1 run

1440m, .6 miles; 1500m, .5 mi; 1400m, .5 mi
  Reply With Quote
Old 05-10-2012, 09:08 AM   #7
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

Two days ago:

Breathing Ladder: KB swings @ 2pood, 1-15-1.

Today:

7 sets: 2 rounds @90%, 5 KB snatches each arm 44lb, 12 box jumps 24"
1 round @50%, 7 KB snatches each arm 44lb, 15 box jumps 24"

58:47
  Reply With Quote
Old 05-11-2012, 08:49 AM   #8
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

12 sets:

Row 30 seconds @ 97%
Rest 4 minutes

meters: 167, 174, 169, 166, 170, 162, 164, 167, 156, 160, 165, 162
  Reply With Quote
Old 05-12-2012, 07:40 AM   #9
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

A. 3x1 C&J
225, 250.5, 265 (PR, barely got it up, need to work on Front Squats, Jerk was easy)

B. Back Squat, 20 rep max
225, had a few more pounds in me

C. 5x5 dumbbell incline bench press
65s, 75s, 85s, 90s, 90s

D. 20 TGUs at slow pace
24kg
  Reply With Quote
Old 05-14-2012, 07:04 AM   #10
David Alexander
Member David Alexander is offline
 
David Alexander's Avatar
 
Profile:
Join Date: Mar 2011
Location: Winston-Salem  NC
Posts: 285
Re: Path to 2013 Open

12 sets: 60 seconds run, HARD
120 seconds walk/rest

first half of runs were about 300m, 2nd half was around 250-275m
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Crossfit skills for 2013 Open John Dayton Fitness 8 04-12-2012 06:23 PM
Strongman Fitness to debut at the 2013 Arnold (175 mens and 150lb womens WSM) Kalle Beck Competitions 10 03-05-2012 11:55 AM
Project 2013 Brendan McNamar Workout Logs 43 08-08-2011 10:20 AM
Path of Glory Artem Sivak Workout Logs 216 09-09-2010 08:21 AM
Shaman's Path James Phillips Workout Logs 19 01-14-2009 10:24 PM


All times are GMT -7. The time now is 05:15 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.