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 06-18-2018, 01:32 PM   #1791
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Saturday 16 June 2018

A. 10min EMOM
min 1: 15 cal row
min 2: 5 x 80kg hang squat cleans


Completed.

This got surprisingly tough..

B. 20min EMOM
min 1: 3 strict pullups
min 2: 6 strict HSPU


Completed.


Just a bit of light strength work.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-18-2018, 01:35 PM   #1792
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Monday 18 June 2018

A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1


90kg x 4 sets of 6 reps.

I hate bench press..

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds


Strict HSPU - 5/3, 5, 5
Strict pullups - 7, 6, 5
T2B - 10, 10, 10


Triceps were smoked from bench press. Strict hspu have never felt so tough.
Pullups were steady singles. T2b in sets of 3-4. Burpee Box jumps done in 50 sec or so. 81 reps of BBJO's is a lot!
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-20-2018, 01:00 PM   #1793
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Tuesday 19 June 2018

Rode 20km home - Reasonably flat and took around 50ish minutes

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more


130kg x 3, 130kg x 3, 135kg x 3, 135kg x 3, -added belt- 140kg x 3, 140kg x 3

Bloody hard tonight.

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders (subbed single unders)

5 rounds + 3 kb swings

Lower back got smoked. Air squats got surprisingly hard. As per usual single unders were too easy but during my warmup double unders were going terribly - really gotta work on them! KB swings unbroken
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-20-2018, 01:05 PM   #1794
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Wednesday 20 June 2018

Biked home again tonight, took a bit longer (55mins) - I must be tired!

Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 450/350 Calories of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)

-subbed 22.5kg dumbbells on the lunges. Also did lunges "on the spot" as in step forward lunges, recover, then change legs - etc.

Completed.

Rowed in 1:35ish each round - at approx 1:48-1:50 pace the whole way
Lunges - UB in 50 seconds for first 4 rounds, broke up 10/10 on last round due to grip
Bike - 500ish pace and done in 1 minute for the first 4 rounds, last round done in around 45 seconds (650ish pace)

This was a good one.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-24-2018, 01:27 PM   #1795
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Friday 22 June 2018

A. Snatch, on the 2min for 20 mins

65kg, 70kg, 75kg, 80kg, 85kg, 85kg, 85kg, 85kg (F), 85kg (F), 85kg

Snatching was bad tonight. I was very tired from my cycle commute and the legs were smoked. Stayed at a moderate weight and I still managed to fail them twice as well (in front). Not good.

B. Deadlifts on the 3min for 18 mins

160kg x 5, 170kg x 4, 180kg x 3, 190kg x 2, - added belt - 200kg x 2

Cut the last set. Again this felt very heavy

C. 15-12-9
100kg deadlifts
Pullups
Pushups

4:49

Deads and pushups - unbroken. Pullups broken up.

My heart was not in it tonight..
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-24-2018, 01:28 PM   #1796
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Saturday 23 June 2018

Not much time today.

Conditioning
5 rounds for time
12 burpees
12 x 22.5kg DB snatch


6:53

Didn't stop moving but didn't move that fast.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-25-2018, 12:55 PM   #1797
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Monday 25 June 2018

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%


130kg x 5, 140kg x 5, 150kg x 3, 160kg x 2, 170kg x 2 - added belt - 175kg x 1, 180kg x 1, 180kg x 1.

Felt great. Didn't cycle today so legs were fresher. 5kg more on each set since March.

B.
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar


9:30

Had to switch to barbell thrusters on the set of 8 as it started raining. Wallballs/thrusters UB. T2B went UB, 6/3, 4/4, then sets of singles. Slower than I wanted this to be.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-28-2018, 02:09 PM   #1798
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Tuesday 26 June 2018

A. Push Press

Worked up to 125kg for a single.

This is the most I've done in a long time. It felt very heavy!
video here - https://www.instagram.com/p/BkeyZjgB0bP

B. Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups

Rest 3 minutes, and repeat for a total of 3 working sets.


2 + 14, 2 + 13, 2 + 10
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 06-28-2018, 02:10 PM   #1799
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Thursday 28 June 2018

Spent last night playing some social sports with friends - great fun.

Made up last nights workout

30 minutes, every 90 seconds (5 rounds total)
A. 20 double unders + 10 x 110kg deadlifts
B. 250m row
C. 12 Burpee Box jumps (to a flat bench, and not jump-overs)
D. 200m run


Completed.

Double unders were unbroken (a big deal for me) and deadlifts were unbroken but never felt 'easy'..Row at 1:50 pace and was fine, Burpee Box jumps steady. Running fell apart on last 2 rounds - first 3 rounds were in 55 seconds then last 2 were 75 seconds.

This was a mental workout for me. I wanted to quit after 2 rounds. Glad I didn't though!
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-01-2018, 03:18 PM   #1800
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,961
Re: Shaun's workout log

Friday 29 June 2018

Rode home from work

A.
3 rounds for time
500m row
10 x 60kg Hang powerclean
10 strict HSPU


10:15

Rowed at 1:55 pace
unbroken everything else

Breaks before HSPU got too long. Would've liked sub-10

This is all I wanted to do tonight, just too worn out from the week.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  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
My workout log! Vince Mannella Workout Logs 56 10-29-2010 08:34 PM
Workout log Tim Humphrey Community 0 10-26-2010 03:12 PM
My First Workout Log! Zachary Nichols Workout Logs 30 05-24-2010 10:01 AM
Workout Log Ryan A Miller Workout Logs 0 05-21-2008 08:07 PM
Workout log Elliot Royce Equipment 14 08-30-2006 04:41 AM


All times are GMT -7. The time now is 07:56 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.