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Old 07-21-2014, 07:03 PM   #1
John A Crane
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Location: Levittown  PA
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Mid Atlantic Regional's 2017

I am going to keep up with this Work out Log! My goal is to qualify for the 2017 Mid Atlantic Regional's. This year I finished 2868 in the Mid Atlantic Region. 2015 I will finish between 1000-1500. 2016 I will finish between 500-999. 2017 I will finish 1-499. I am making this Log so I can hold my self accountable. Right now I my biggest weakness preventing me from doing better is my strength. The skill movements I need to become proficient at are bar muscle ups, muscle ups, butterfly pull ups. I can not string multiples together yet. My plan this year is to follow Wendlers 531 with more squatting as outlined in his book Until November-December. I would like to be in the 400 on my squat & deadlift and put 50 lbs on my clean before I start focusing on more metcons to get ready for the 2015 open. I will also try and in corporate some Westside methodology of doing assistant work and increasing my GPP. So that is the rough outline oh and I am 25 year old male 5'10 188lbs at 20% body fat. Just a little soft around the mid section.

Squat -335lb
Deadlift -365lb
Press -140lb
Power Clean - 205lb
Clean & Jerk - 205lb
Snatch - 155lb
Max C2B Pullups - 15

Monday 7/21/14
Warmup 5 min easy pace Airdyne
15 min Stretching/Rolling
Squat - 1x5 135#, 2x3 185#, 1x5 220#, 1x5 250#, 1x5 280#
Dumbell Bench - 4x10 50#
Barbell Rows - 5x5 135#
Ring Dips - 5x5 first 2 rounds with 1 pood kb
Strict PullUps - 5x5 with a couple negative with the 1 pood kb
Air Dyne - 9 Min 20 seconds work 100% 40 Sec Recovery. During work set tried to maintain 100 RPM throughout the entire 9 Min.
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Old 07-22-2014, 07:43 PM   #2
John A Crane
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Re: Mid Atlantic Regional's 2017

Monday 7/22/14
Speed Box Squats: 2x12 185lb + 40lb of chains
Dumbbell Shoulder Press: 3x10 40lb
Practice Butterfly pull-ups 5 min
Practice Muscle ups 10 attempts 2 completed
WOD: 12 Min AMRAP
400m run with 20lb medball
30 Wall Balls 20lb medball
20 Toes to Bar
10 Med Ball Cleans
Total: 1 + 54
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Old 07-23-2014, 08:00 PM   #3
John A Crane
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Re: Mid Atlantic Regional's 2017

Squat: 1x10 220lb, 1x5 250lb, 1x3 280lb
Bench: 1x5 140lb, 1x3 160lb, 1x5 185lb

Conditioning: 9-6-3
Heavy Tire Flips
Ring Dips w/ 16kg
Burpees
Strict Pull-ups
Hollow Rocks
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Old 07-25-2014, 04:58 AM   #4
John A Crane
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Re: Mid Atlantic Regional's 2017

Thursday: Rest Day. I took my dog for a 2 mile walk/jog.
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Old 07-27-2014, 01:53 PM   #5
John A Crane
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Re: Mid Atlantic Regional's 2017

Friday: 7/25/14
Squat: 1x5 200#, 1x5 225#, 1x5 250#
Ring Push-ups: 4x10
Barbell Rows: 5x5 115#

Saturday: 7/26/14
Squat: 1x5 225#, 1x5 250#, 1x5 195#
Press: 1x5 95#, 1x3 115#, 1x2 130#
Deadlift: 1x5 225#, 1x5 250#, 1x5 305#, 1x1 375#
Front Squat: 5x5 145#
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Old 07-28-2014, 06:11 PM   #6
John A Crane
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Re: Mid Atlantic Regional's 2017

Sunday Fun Day: Split wood with my old man.

Monday: 7/28/14
Squat: 1x5 120#, 1x5 155#, 1x5 185#
Row: 5x5 120#
Dumbbell Shoulder Press: 3x10 40#
Pull ups: 5x5 Strict

WOD: "Max out Monday" 30 min to find 1rm Squat Clean, Over Head Squat, Bench
Squat Clean: 225
OHS: 225
Bench: 230
Total: 680#
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Old 08-03-2014, 07:22 PM   #7
John A Crane
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Re: Mid Atlantic Regional's 2017

Tuesday 7/29/14
Squat: 1x5 120, 1x5 150, 1x5 180
Dumbbell Bench: 3x10 50lb
Triceps Press Down: 3x15 red and orange band
GHD practice: 5x5

Thursday 7/31/14
Squat: 1x10 135, 1x5 150, 1x5 180
Bench: 5x5 115
Pull ups: 5x5
Ring Dips: 5x5
Conditioning: 20 Min on even minutes 30 sec 80 RPM airdyne on odd 10 burpee to plates

Friday 8/1/14
Squat: 5x5 185
Press: 5x5 95
Deadlift: 5x5 185
Front Squat: 5x5 185
Incline Dumbbell Press: 3x15 35lbs
Muscle up practice: 2 muscle ups and at the top 5 dips after each muscle up
Conditioning: 9 Min Ladder
3 - T2B
20 - DU
6 - T2B
20 - DU
Continue this pattern of T@B going up by 3 until time expires Total 195 Reps

Saturday: 8/2/14
Summer Fest Rest Dat. Great Job Crossfit LBC.

Sunday: 8/3/14
Squat: 1x5 205, 1x5 235, 3x5 265
Bent Over Row: 5x5 125
Dumbell Overhead Press: 3x10 45lb
Power Clean: 1x5 135, 1x5 150, 2x5 170
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Old 08-05-2014, 06:12 AM   #8
John A Crane
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Re: Mid Atlantic Regional's 2017

Monday: 8/5/2014
Squat: 1x5 205, 1x5 230, 1x5 260 Pause at the bottom
Dumbbell Bench: 3x10 55lb
Dumbbell Row: 3x10 70lb
Butterfly Skill Practice
Conditioning:
4 rounds of 4 Min AMRAPS rest 1 min between rounds
10 Shoulder to Overhead 115#
2 Rope Climbs
Score: 110
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Old 08-06-2014, 04:59 AM   #9
John A Crane
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Re: Mid Atlantic Regional's 2017

Tuesday: 8/6/2014
Squat: 1x3 205, 1x3 230, 1x3 260 (Pause for 2-3 seconds at the bottom)
Bench: 1x5 135, 1x5 160, 3x5 185
Pull Ups: 5x5
Conditioning:
18-15-12-9-6-3
Burpee Box Jumps
Goblet Squats 1.5 pood
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Old 08-11-2014, 03:14 PM   #10
John A Crane
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Re: Mid Atlantic Regional's 2017

Monday: 8/11/14
Squat: 1x5 215#, 1x5 245#, 1x5 275#
Pull ups: 5x5 Strict
Ring Dips: 5x5

Crossfit Amherst WOD:

Crossfit Warm-up

WOD: 9 Min AMRAP
10 Squat Cleans 95#
10 Box jump overs 24"
Total: 5 Rounds
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