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Old 04-13-2012, 02:52 PM   #1
Jens Olson
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Jens' CFCC Workout Log

CFCC
Friday April 13, 2012

Beach muscle day.

Bench presses up to a peak of 5, then modified death by pullups, in which we started with 45lb weighted pullups and stepped down to strict (and later kipping) pullups when we could no longer do the harder version.

Bench press:
5x95
5x135
5x185
5x205
1x215 (2-5 weren't happening)

Death by pullups:
8 rounds + 8 pullups in the ninth round.
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Old 04-13-2012, 03:53 PM   #2
Jens Olson
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Re: Jens' CFCC Workout Log

Friday, April 13, 2012

Follow-up to beach muscle day.

Did the dumbbell bear complex with 35lb dumbbells. One round is

5 dumbbell deadlifts
5 dumbbell hang power cleans
5 dumbbell thrusters

Aimed for 20 rounds but stopped after 17 to stay within self-imposed 30 minute time cap and try to save the shoulders for tomorrow's Dirty Thirty at CFCC.

Practiced double unders briefly before and after.
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Old 04-15-2012, 02:51 PM   #3
Jens Olson
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Re: Jens' CFCC Workout Log

Saturday, 4/14/2012
CFCC

"Dirty Thirty"
30 Box Jumps, 24/20
30 Jumping Bar Pull-ups
30 American Kettlebell Swings, 1.5/1
30 Walking Lunges
30 Knees to Elbows
30 Push Presses, 75/45
30 Good Plate-Loaded Good Mornings (45/25)
30 Wall Ball Shots (20lb ball)
30 Burpees
30 Double Unders

Came out of the gate too fast and was spent by the time I got to the burpees, which took forever.

17:14
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Old 04-16-2012, 03:58 PM   #4
Jens Olson
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Re: Jens' CFCC Workout Log

Monday, 4/16/2012
CFCC

Box jump singles up to a peak of 45"

Front squats

3 x 115lbs
3 x 135lbs
3 x 165lbs
3 x 185lbs
3 x 205lbs

Might have been able to do 210lbs but the third rep felt heavy.

Then, did 100 American KB swings at 1.5 pood in 4:16.
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Old 04-17-2012, 06:17 PM   #5
Jens Olson
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Re: Jens' CFCC Workout Log

Tuesday, 4/17/2012
CFCC Advanced Class


3 1-minute rounds of GHD situps, as many as possible
24
23
16

8 minutes to work up to a max set of 3 thrusters
3 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 155lbs (failed on third rep)
3 x 145lbs

JT
21-15-9 of
Handstand pushups
Ring dips
Push ups

Done in around 21:15
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Old 04-23-2012, 12:36 PM   #6
Jens Olson
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Re: Jens' CFCC Workout Log

Thursday, 4/19/2012
CFCC


Practiced kneeling vertical jumps

Cleans
2 x 115lbs
2 x 135lbs
2 x 165lbs
2 x 180lbs
1 x 190lbs
1 x 200lbs (failed)

5 rounds for time of:
Plate loaded overhead walking lunges, 45lb plate
15 burpees with jump or step up to plate
13:59
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Old 04-23-2012, 05:13 PM   #7
Jens Olson
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Re: Jens' CFCC Workout Log

Monday, 4/23/2012
CFCC


Front squats to a peak of 2
2 x 115lbs
2 x 145lbs
2 x 165lbs
2 x 185lbs
2 x 200lbs
2 x 215lbs (think that is a PR for 2)

Crushing Helen from CrossFitFootball.com
Complete 8 rounds for time of:
60 yard sprint
8 Russian KB Swings 2 pood
5 Plyo Push Ups

7:45
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Old 04-24-2012, 04:31 PM   #8
Jens Olson
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Re: Jens' CFCC Workout Log

Tuesday, 4/24/2012
CFCC


Snatches up to a peak of 1:
2 x 75lbs
2 x 95lbs
2 x 115lbs
2 x 125lbs
1 x 135lbs
1 x 145lbs (fail)

5 rounds for time:
Hang power snatch at 65% of peak (did at 95lbs), 5 reps
Medball slam (20lbs), 10 reps

4:57
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Old 04-25-2012, 11:07 AM   #9
Jens Olson
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Re: Jens' CFCC Workout Log

Wednesday, 4/25/2012
CFCC


Deadlifts up to a peak of two:
2 x 155lbs
2 x 185lbs
2 x 225lbs
2 x 265lbs
2 x 285lbs
2 x 305lbs

Felt strong today. Think I could have done 2 x 315lbs.

Complete the following in the least amount of sets possible:
50 handstand pushups
100 pullups

Completed in 17 sets.

Last edited by Jens Olson : 04-25-2012 at 11:15 AM.
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Old 04-30-2012, 09:15 AM   #10
Jens Olson
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Re: Jens' CFCC Workout Log

Sunday, 4/29/2012
CFCC


Turkish getups (one rep w/ right hand and left):
24kg KB
32kg KB
45lb barbell
65lbs on a barbell
85lbs on a barbell

Karen (150 wall balls for time):
115 wall balls done in 8 minute cap
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