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Old 01-03-2011, 11:22 AM   #1
Tony Meconiates
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Tony's Log (Crossfit, Oly, Strongman)

I figured I would start a log to track my progress on my 2011 goals:

495 Deadlift
405 Back Squat
365 Front Squat
335 Bench
315 Clean & Jerk
275 OH Squat
235 Snatch
205 Press
6:30 mile
Flip a 1,000 tire
Bodyweight < 220 pounds


January 2, 2011
Oly Class at my local box. Spent most of the time working on snatch balance and OH squats. Drill was snatch grip dead lift, followed by hang power snatch, then snatch balance into OH Squat.

I spent about 40 minute doing this drill at 95 pounds. Once I was nailing that consistently, I then did the following weights:

115
135
155
165
175
185 - Previous PR on Snatch from ground was 175 and I hanged Power Snatched 185 Twice. 1st time I missed the snatch balance, 2nd time got it.

Finished my workout with 3 sets of back squats:
135x20
135x10 (2 second pause at bottom)
135x10 (2 second pause at bottom)

And then 4 sets of assisted pull-ups:
2x15 with green band
1x6 with purple band
1x3 with purple band

Last edited by Tony Meconiates : 01-03-2011 at 11:35 AM.
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Old 01-06-2011, 06:34 AM   #2
Tony Meconiates
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Re: Tony's Log

January 4, 2011
Played 1 hour of full-court pick-up basketball

January 5, 2011
Warm up consisting of stretching, running, mountain climbers, pushups

Strong man work today: Tire flips, atlas stones and logs

Course set-up with 4 tires ranging from 350 pounds to 650 pounds. Each tire paired with (1) atlas stone weighing 93, 116, 142, 173 pounds. Heavier stone matched with heavier tire. After some warm-up drills, I ran a course up and down in 1 minute 2 seconds (Total of 7 tire flips and 7 stone lifts).

Mini-WOD to finish:
Swing Sledge Hammer for 30 seconds
Rest 30 seconds
Viper Press 95-pound Log for 30 seconds (did 11 reps)
Rest 2 minutes
Swing Sledge Hammer for 30 seconds
Rest 30 seconds
Viper Press 95-pound Log for 30 seconds (did 12 reps)
Rest 3 minutes
Swing Slegde Hammer for 30 seconds
Kettle Bell Swing 80-pounds for 30 seconds (did 17 reps)
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Old 01-12-2011, 09:56 AM   #3
Tony Meconiates
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Re: Tony's Log

Past 5 days have been a disaster due to being out of town for my sister's wedding:

January 7, 2011
Hotel had no gym, so did a workout with my wife in the hotel room:

3 rounds
20 Pushups
20 Jacks
20 Burpees
20 Squats
20 Mtn Climbers
20 Situps

January 8, 2011
My buddy was staying at a hotel with small gym - no barebells but they had dumbells!
Incline dumbell press
50x15
60x10
70x10
80x8
90x6
90x5
60x18

Close grip pushups: 14, 10
Cleans on ez curl: 115x30
Dead lift on ez curl: 195x8
Hang clean on ez curl: 195x1 (bad idea, almost injured my wrists)
Bent over row on ez curl: 115x10, 115x10, 115x20

January 11, 2011
Played 1 hour of full-court pick-up basketball
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Old 01-14-2011, 08:19 AM   #4
Tony Meconiates
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Re: Tony's Log

January 13, 2010

Warm-up stretching, Jump rope, OH Squats with bar, 3x20 sets of pushups

Short Kettbell work-out - 3 rounds each arm (L+R)
3 reps Clean
3 reps Front Squat
3 reps Press
3 reps Windmill

Used 53lbs for Clean, Squat and Press. Used 35lbs for windmills.

WOD
5 Rounds
10 Wall Balls 20/14
15 Swings 53/35
20 Box Jumps 24/20

Max time limit was 20 minutes.

Box jumps killed me. I did 4 rounds plus 10 wall balls, plus 12 swings in 20 minutes.
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Old 01-15-2011, 03:59 PM   #5
Tony Meconiates
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Re: Tony's Log

January 15, 2011

Competed in a local team Strongman Competition. 1st time ever, what an experience! Weighed in at 244. My teammate Jim, weighed in at 179. We were in the Heavyweight division which is the > 400 lb total division. We were 1 of ten heavyweight teams

1st Event - Parter Deadlift
Deadlft was on an 11' custom axle bar. Starting weight was 435. Add 90 pounds after each attempt. So, we did 435, 525, 615, 705, 795, 885. We got the bar about 50% up on the 975 lift and I thought we would get it, but it didn't happen. 3 teams got 975. Weights kept going up by 20 pounds each lift. A couple teams broke 1,000 pounds.

2nd Event - 5:4:3:2:1 Tire Flip and Clean and Press Log
With a teammate flip 1,000 pound tire 5 times, then each person completes 5 clean and log press at 155 pounds. Then repeate with 4 reps, 3, 2, 1, etc.
Time Limit 8 minutes. We got through the 5, 4, 3 rep schemes. Was so gassed by the time we made it to the 2 tire flips that we couldn't complete and ran out of time.

After two events, we were in 6th place, and we were the last team to make the cut to advance to the 3rd event.

3rd Event - Relay with a bunch of stuff
Move the following items across the room and back - about 25 yards each way.
600 lb Yoke
210 atlas stone
210 sandbag
(2) 80 lbs kettlebells
(20) 45 lb plates

The sandbag and stone can not be shouldered. Must be carried in front of you. The kettle bells must be carried overhead with arms locked out. The work needed to be either split or shared. For example, if 1 person took the yoke one way, the other had to take it back. Other option was to do both legs shared. We shared the yoke and atlas stone.

Par time I think was 8 minutes and we didn't complete in the allotted time. Did everything but the last leg of sandbag and kettlebells.

We were 6th place coming into the 3rd event and we were sixth place on the 3rd event, so that was the end of the road for us.

Top 3 teams advanced to the 4th and final round

Final Event
4 Rounds
20 burpees
Max rep squats at either 185, 205 or 225.

One guy does 20 burpees while the other does as many squats reps as possible, then they swtich, repeat 4 times. Final score is Time and # of reps multiplied by weight. To calculate final score, best time is scored as 4th event and most weight squatted counts as 5th event.

I was so tired after 3 events, that I don't think I could have put together a respectable showing on the final event. I was pretty happy about my performance. My weakness is clearly my conditioning.

I was happy about my dealift pulls. At 975, we were each pulling around 490 which was way above what I thought my max was. I figured I was in the mid 400's as I have not maxed out my dealift recently. I am definitely within spitting distance of hitting my 2011 deadlift goal.

I am not looking forward to the soreness I expect tomorrow...

Hope to recover by Monday so I can do some benching and presses.

Last edited by Tony Meconiates : 01-15-2011 at 04:02 PM.
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Old 01-17-2011, 03:27 PM   #6
Tony Meconiates
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Re: Tony's Log

January 17, 2011

Was hoping for a nice and easy metcon WOD at my local crossfit box after my strongman competition... Show up and we are doing Max Deadlift!

So, what the hell, might as well max out every other day.

Warm-up: Jump rope, stretching, 3 rounds of 10x pushups, squats and sit-ups

Max Deadlift:
115x10
225x3
315x1
365x1
425x1
455x1
I think I had another 10-15 pounds in me, but I didn't want to push my luck.

Then figured, why not max out bench.
135x10
205x5
255x1
285x1
295x1 FAIL. I think I could have got this had I not maxed out DL.
205x10 close grip
205x9 close grip

Then why not max 500mm row. Kept a 1:30 pace for about 350mm and died. Avg was 135.2.
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Old 01-21-2011, 07:19 PM   #7
Tony Meconiates
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Re: Tony's Log

January 18, 2011
Played 1 hour 2x2 basketball

January 21, 2011
Warm-up - row 800 meters, stretching, 30 jumping jack, 15 pushups, 30 mountain climbers

WOD - 4 rounds
Carry 150 lb keg across the room and back twice - approx. 25 yards each way
6 Clean and Press Stone with 116lb (for round 1 & 2) and 93 lb (round 3 & 4)
8 Swings w/ 80 lb kettle bell

Time was 22:50

The keg carries were brutal.
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Old 01-22-2011, 12:59 PM   #8
Tony Meconiates
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Re: Tony's Log

January 22, 2011
Did some lifting today. Started with box squats

155x5
175x3
205x3
225x3
245x3
225x5

Bench:
135x15
185x8
225x10
225x9
225x7
185x8 close grip

OH squat
135x3x3

100 situps
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Old 01-29-2011, 11:42 AM   #9
Tony Meconiates
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Re: Tony's Log

January 25, 2011
Played 1 hour pick-up basketball

January 29, 2011
Brief warm-up followed by some back squats and bench

Squat
135x10
185x3
225x3
275x3
300x3
335x1

Bench
135x15
185x3
245x3
245x3
245x3
245x3
245x5
125x18 (T-bar close grip)
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Old 02-01-2011, 06:52 AM   #10
Tony Meconiates
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Re: Tony's Log

January 31, 2011
Extensive warm-up for another squat day. Sets were:

135x10
185x3
225x3
275x3
300x3
135x15
135x15

WOD: 50 double push-up burpees for time.

My time was 11:09.
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