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#1 |
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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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#2 |
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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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#3 |
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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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#4 |
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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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#5 |
Member
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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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#6 |
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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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#7 |
Member
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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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#8 |
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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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#9 |
Member
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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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#10 |
Member
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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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