Shaun's workout log

[Shaun Gross]

Tuesday 18 February 2018

A.
Strict Press

66kg x 3 x 10

B.
Rowing, 400m on, 5 mins off for 5 rounds

1:13.7, 1:14.3, 1:15.0, 1:14.5, 1:15.0

About 1.5-2 seconds slower than last time I did this a few weeks back. Just had no juice tonight.

[Shaun Gross]

Wednesday 19 December 2018

A.
Bike Ride home from work - 24km

Took about an hour. Was good fun.

B.
Deadlifts

145kg x 3 x 10

Not bad

[Shaun Gross]

Well behind on my log...

Friday 21 December 2018

A.
18 rounds of 500m row, 1 min rest

1:51.2, 1:50.9, 1:50.9, 1:51.0, 1:51.0, 1:51.4, 1:51.5, 1:51.8, 1:52.2, 1:51.3, 1:51.5, 1:51.1, 1:52.1, 1:51.9, 1:51.5, 1:50.9, 1:51.4, 1:50.1.

Draining.

B.
Bench Press

95kg x 5 x 5


Saturday 22 December 2018

A.
5 rounds of 1K row, 90 seconds rest

3:43.3, 3:42.5, 3:47.1, 3:51.9, 3:52.3

Fell apart after 2 rounds. I remember I was really sick of rowing by this point.

B.
Back Squats

167.5kg x 3 x 2

C.
Weighted Pullups

bodyweight + 17.5kg x 3 x 3



Monday 24 December 2018

A.
Back Squats

120kg x 3 x 10

B.
Strict Pullups

3 sets of 6

C.
3 rounds of 5min Bike, 90 seconds rest

250 cals total

Maintained 392 watts pace.



Tuesday 25 December 2018

A.
Strict Press

77.5kg x 3 x 5

B.
30min of Assault Bike

417cals total

320 watts average pace

C.
Rowing

8 rounds of 30 seconds on, 3:30 off

Maintained 1:28 average pace.


Wednesday 26 December 2018

A.
Deadlifts

170kg x 3 x 5

B.
Rowing
7 rounds of 500m row, 30 seconds rest

All sets between 1:47.8 and 1:45.9


Saturday 29 December 2018

A.
Rowing
24 rounds of 30 seconds on, 30 seconds off.

Maintained 1:39-1:40 the whole way.

B.
Bench Press

82kg x 3 x 10


Sunday 30 December 2018

A.
Back Squat

170kg x 2
122.5kg x 10

B.
Assault Bike - 3 min on, 1 min off for 5 rounds

252 cal total

Held 409 watts for all rounds but 4th round. 4th round was somewhere around 330-340 watts as I fell apart a bit.


Monday 31 December 2018

A.
Deadlifts

150kg x 10

B.
Rowing

5 rounds of 2:30 on, 30 seconds off

1:49ish, 1:51-1:52ish for 3 rounds, 1:48


Wednesday 2 January 2019

A.
5km trail run

Don't know how long it took but it was slow.

This smashed me.


Friday 4 January 2019

18 rounds of 60 seconds on, 30 seconds off..

A - 36 x 16kg KB swings
B - 32 lunges
C - 30 hand release pressups

Completed.


Monday 7 January 2019

A.
6min EMOM

A - 5 x 60kg powercleans
B - 15 wallballs

First time doing these movements in months. Surprisingly tough even for this little bit of time. Hopefully reintroducing these movements will make the transition back into crossfit easier!

B.
Back Squats

125kg x 10

C.
30 min Assault Bike

380 cals

290 watts average pace.

Really wasn't about this tonight. Way slower than usual

[Shaun Gross]

Tuesday 9 January 2019

A.
6min EMOM
min 1 - 10 burpees
min 2 - 16 DB snatches

Completed

B.
Strict Press

67.5kg x 10

C.
18 rounds of 1 min row, 30 seconds off

First 6 rounds between 1:47-1:49, the rest were between 1:51-1:52, with one round at 1:53 and last round in 1:49.

I've lost a bit of capacity lately. Maybe its from doing the "Crossfit" as an aggressive warmup or the fact I'm back at work after a lay-off. Either way I'm not too worried.

[Shaun Gross]

Thursday 10 January 2019

No time to workout this weekend so I'm making up 2 of the workouts today.
Had an unscheduled rest-night last night because I felt so smashed.

A.
5 rounds of 3 mins on, 1 min off, Assault Bike

256 total calories.

Maintained 395ish watts the whole way.

- 3 hours later

B.
6 rounds of 45 seconds on, 3:30 off, rowing

1:30, 1:29, 1:27-1:28 average pace for last 4 rounds.

Tough after biking earlier on.

[Shaun Gross]

Friday 11 January 2019

A.
6 min EMOM
Odd - 10 x 43kg Thrusters
Even - 10 T2B

Completed.

All T2B in UB sets of 5. UB thrusters. Forgot how horrible thrusters are haha

B.
Deadlifts

175kg x 5

Easy

C.
5 rounds of 2:30 rowing, 30 seconds off

First 4 rounds between 1:51.4 and 1:52. Last round in 1:50 flat. (Average paces)

[Shaun Gross]

Monday 14 January 2018

A.
6min EMOM
Odd - 5 x 50kg powersnatch (touch-and-go)
Even - 10 Pullups

B.
Back Squat

170kg x 1
127.5kg x 10

C.
20 rounds of 40 seconds on, 20 seconds off, Assault Bike

271 calories total.
Maintained 490ish watts the whole way.

Had to sub the Assault Bike because my rower ran out of batteries.

[Shaun Gross]

Wednesday 16 January 2019

Had Tuesday off because I woke up with a funny strain in my back. By Wednesday it had basically gone though.

A.
Ride home 23km in 1:05

Had a headwind most of the way. Good cardio

-3 hours later-

B.
6 min EMOM

Odd - 5 x 60kg OHS
Even - 10 burpees

C.
Bench Press

97.5kg x 5

D.
10 rounds of 20 seconds on, 1:40 off, rowing

Approx 137m per interval average

Maintained between 1:23.6 and 1:24.2 for 8 of the rounds, with 2 of the rounds getting 1:24.9. My pace read-outs hovered around 1:22 and 1:23. Couldn't really pull any harder!

[Shaun Gross]

Friday 18 January 2019

A.
10 min Assault Bike Test

178 calories (7 cal PR)

Maintained 409 watts the whole way until 2.5 to go when I brought it home in the mid 400's. Very very tough.

B.
6 min EMOM
3 power cleans + 3 front squats + 3 push jerks @ 60kg

Legs died straight away. Fresh I could've done this for 20 minutes, but after the bike everything was hard.

C.
Deadlifts
155kg x 10

Belted up for this one. Easy.

[Shaun Gross]

Saturday 19 January 2019

Did some crossfit with a buddy.

A.
Partner workout, 30 min time cap
2 rounds of 30 BFB, 30 Hang cleans @ 43kg, 30 T2B, 30 Thrusters @ 43kg
150 cal bike
2 rounds of 30 BFB, 30 Hang cleans @ 52kg, 30 T2B, 30 Thrusters @ 52kg
150 cal bike
2 rounds of 30 BFB, 30 Hang cleans @ 61kg, 30 T2B, 30 Thrusters @ 61kg

Made it 35 cal into the second set of bike.

Did sets of 5 the whole way. It was a 3 person workout on paper so we had a "phantom" 3rd person who worked for the same amount of time as it would take us.

-8 hours later

B.
3 x 2k row, 3 min rest

7;48, 7:48, 8:18

Maintained 1:57 average pace the whole way but my sore hands were bothering me on the last round, so I took a 30 second break to wipe down, chalk up and refocus. Annoyed I gave up like that but I guess that's life.