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Old 09-16-2015, 02:48 PM   #21
Erik Jefferson Meadows
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Re: E's Workout Journal

September 16, 2015

CrossFit RX

Behind the Neck Sotts Press
75 x 5
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Snatch Balance
Easily cleared 85
Attempted and failed 115

WOD Metcon (Time)
1,000 Meter Row
30 Overhead Squats 65#
30 Burpees
500 Meter Row
15 Overhead Squats 65#
15 Burpees

Notes: Oops... was supposed to do 3 x 5 on the Sotts presses. Didn't have time to make another attempt at the snatch balance. Metcon was killer.
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Old 09-17-2015, 03:17 PM   #22
Erik Jefferson Meadows
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Re: E's Workout Journal

September 17, 2015

CrossFit RX

WOD Metcon AMRAP 15:00
150 m Row
15 Wall Balls 20#

Completed 6 Rounds

Notes: RXed workout. Crowded gym... did variant with a partner. Worked out at sprint speed then rested while partner did his round.
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Old 09-18-2015, 03:41 PM   #23
Erik Jefferson Meadows
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Re: E's Workout Journal

September 18, 2015

CrossFit RX

Front Squats
155 x 3
175 x 2
185 x 2
205 x fail
195 x 1
205 x fail

WOD Metcon (Time)
5 Rounds
5 Power cleans #65
10 Single Leg Lunges #65
15 Burpees over bar

Time: 14:30

Notes: Quads were super sore from wall balls twice this week. Came close to 205 on the front squats on both attempts. I've have not front squatted that heavy before, so it was fun to really load the weight. Metcon power cleans were super light. Lunges were a bit challenging. Burpees were hard.

Last edited by Erik Jefferson Meadows : 09-18-2015 at 03:56 PM.
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Old 09-21-2015, 04:17 PM   #24
Erik Jefferson Meadows
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Re: E's Workout Journal

September 21, 2015

CrossFit RX

WOD Metcon AMRAP
1 minute each station
3x through - rest 2:00 between rounds

Stations:
Wall ball shot 20#
Pullup
Box jump 24"
KB swing 55#
V-ups
Jumping lunges
Hand release pushups
Row for calories

Reps: 338

Notes: RXed workout. Fight Gone Bad styled workout. I was pleased that I did 25 unbroken wall balls to start the workout, one my first minute. Much more than I could have done a few weeks ago.

Last edited by Erik Jefferson Meadows : 09-21-2015 at 04:30 PM.
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Old 09-22-2015, 07:47 PM   #25
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Re: E's Workout Journal

September 22, 2015

CrossFit RX

Box Squats
5 x 3
95#

WOD Metcon AMRAP 20:00
6 Deadlifts, 185#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run


Completed 5 Rounds

Notes: Did all RX, except for deadlift weight, which was 225. My first time doing 70# KBs and they were hard. Whole workout was hard. Worked out at 7:30, which was too late. I will try not to work out that late again. My first time box squatting. Weird movement.
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Old 09-23-2015, 06:11 PM   #26
Erik Jefferson Meadows
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Re: E's Workout Journal

September 23, 2015

Home Box

Pullups
0 x 5
15 x 5
15 x 5
15 x 5
0 x 5

WOD Metcon
Crazy Roll
(Mile Run + Tabata Sequence)

Run 1 Mile
21 x
Calorie Row
Pushups
KBell swings #50
Airsquats
Leg Raises
Dips

Run 1 Mile
15 x each of the six exercises

Run 1 Mile
9 x each of the six exercises

Time: 42:25

Split:
Mile 1: 7:58
Mile 2: 7:46
Mile 3: 7:35


Notes: Metcon that I invented myself to use what little I had at the home box.
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Old 09-24-2015, 08:53 PM   #27
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Re: E's Workout Journal

September 24, 2015

Piedmont Park Active Oval

3 Rounds

Run the active oval (.52 miles) stopping for Tabata reps of
Pushups
Airsquats
Staircase Runs
Dips
Inverted Rows
Leg Lifts

Time: 36:38

Notes: Workout with lifting buddy in town for the weekend.
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Old 09-30-2015, 06:49 PM   #28
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Re: E's Workout Journal

September 30, 2015

CrossFit RX

Bench Press
10 x 3
175#

WOD Metcon (Time)
Triangle Couplet
15 – 10 – 6
Thrusters #105 (#95)
Bar Muscle-Ups, two feet off of a 24" box

Time: 11:42

then
100 DB side bends per side #45 KB

Notes:
Could have done at least 180 on the bench press. Solid throughout the 175.
Started with 105# on the thrusters. Did 12 of 15 on the first set. At that point I did not think that I could do another single thruster at the 105 weight. I switched to 95 for the remainder of the workout.
Muscle ups assisted off of the box were still hard, but today was my first time doing any kind of muscle up.

Last edited by Erik Jefferson Meadows : 09-30-2015 at 07:01 PM.
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Old 10-12-2015, 06:52 PM   #29
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Re: E's Workout Journal

October 12, 2015

CrossFit RX

Bench Press
6 x 3
180#

Metcon (Time)
5 Rounds
10 Push Presses 65#
25 AbMat Sit-Ups
25 Banded Hand-Release Pushups
25 KBS 45#

Time: 27:40

Notes: Long hiatus due to sore wrist. Ordered/received/now using a strength wrap. Bench press was supposed to be 10 x 3, but due to crowded gym, did not finish. Push presses became heavy. I did my first three sets with 85#, then deloaded to 65# for the last two sets. For hand release push-ups, I used a blue band for the first two rounds and a red band for the last three rounds.
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Old 10-13-2015, 09:47 PM   #30
Erik Jefferson Meadows
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Re: E's Workout Journal

October 13, 2015

Crossfit RX

Box Squat
6 x 3
65#

Metcon (Time)
Deadlift 215#
10 – 5 – 3 – 5 – 10
Run 200m after each set

Time: 9:27

Notes: Fun metcon. Could have done a little bit more weight. 225? We were instructed to use a weight that we would have to break the sets into triples. I only had to break up the sets of 10. Used a light weight on the box squats as I am still trying to get my form down.

Last edited by Erik Jefferson Meadows : 10-13-2015 at 10:00 PM.
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