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 07-15-2018, 01:16 PM   #1811
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Saturday 14 July 2018

A.
15 min AMRAP
1k row buy in + amrap Cindy (kipping pullups)

5 min break

15 min AMRAP
1k row buy in + amrap 10cal bike + 10 T2B


3:45 row + 12 rounds of cindy
3:55 row + 7 rounds + 8cal bike


Tough
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-16-2018, 12:54 PM   #1812
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Monday 16 July 2018

A.
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Done with 100kg (haven't weighed myself recently but I usually sit between 95kg and 100kg).


10:40

PR for 24 inch box jumps (by about 1:20 from several years ago), although I have done 9:20 with 20 inch box jumps (where I pogo-d pretty much the whole way). I've only done Christine with 20 inch box jumps over the last few years.

Rows - 1:54, 1:57, 2:00
Deads - UB
Box jumps - steady with no slowing down

Happy with my effort on this one, no real breaks and just kept moving. Sub-10 was my ambitious goal but thats OK - I'll get closer next time.

B.
Practiced the single leg deadlifts with the 22.5kg dumbbells and it was too much for my poor balance. I was a bit too tired to even try the glute bridges. So I just did the side planks - 45 seconds on, 1 min off for all the 6 rounds (3 each side). They are a tough movement for me!
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-17-2018, 01:20 PM   #1813
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Tuesday 17 July 2018

A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%


A. 70kg x 5, 75kg x 3, 80kg x 2, 80kg x 2, 85kg x 2, 85kg x 2

Deliberately paused after every rep (to eliminate the benefit the stretch reflex gives me). Much harder this way!

Video here - https://www.instagram.com/p/BlU29ZxFgXy

B.
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Man-Makers (55/35 lbs)
6 Strict Pull-Ups
9 Burpees

Used 22.5kg (50 pound) dumbbells.
Done by myself so I used a 1:1 work:rest ratio

Note - I used the "version" of a manmaker that went into a thruster. So the complex was..
pushup, left arm row, right arm row, squat-clean thruster.


5 Rounds + 2 man makers. Round times were 1:30, 1:33, 1:36, 1:35, 1:38

First time doing manmakers - They really are something! Pullups in fast singles and burpees done at a good pace.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-22-2018, 02:06 PM   #1814
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Wednesday 18 July 2018

A.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.


135kg, 140kg, 145kg, 150kg, all for 8 reps.

I used my belt today (niggly lower back)

To be honest, this was a bit easier than the prescribed intensity. Probably should've been 5-10kg heavier but my mind wasn't really on the job (rushing to get this in before going away on holiday for 4 days)

B.
For time:
1000 Meter Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (32/24 kg)

-Subbed 10 x 22.5kg dumbbell lunges + 10 unweighted lunges. Otherwise as prescribed


10.15

Rowed in 3:56 - Rowed deliberately slow, keeping in mind the rest of the workout
T2B - 9/3/3, 9/3/3, 6/3/3/3
Lunges - Subbed as above as I just wasn't mentally there to gut through 20 lunges and I wanted to keep moving. The unweighted lunges were a good sub for me to rest my grip and allow me to push the reps on the T2B.

I'll take a DB away with me on holiday and will try and get creative with that!
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-22-2018, 02:16 PM   #1815
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Friday 20 July 2018

Away at the bach

20min EMOM
min 1: 10 burpees
min 2: 14 x 22.5kg DB hang clean and jerk


Completed.

Got tough.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-22-2018, 02:17 PM   #1816
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Saturday 23 July 2018

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

-Used 60kg


16 rounds on the dot.

Rowed at 1300cal/hour pace and went straight to the bar.
Went 11, 1+8, 1+6 each round

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 07-23-2018, 01:07 PM   #1817
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Monday 23 July 2018

A.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.


60kg, 70kg, 75kg, 80kg, 85kg, 90kg, 95kg, 100kg, 105kg, 110kg

Done with no real issues. Video of the 110kg set here - https://www.instagram.com/p/BlkU9STlryI

B.
“Grace”
For time:
30 Ground to Overhead (135/95 lbs)


2:27 (22seconds off my historical PR of 2:05)


Reps were 4/4/4/3/3/2/singles

Not my best attempt at this one. Legs just went and died on me. Through halfway at 58seconds then the wheels fell off. Not too disappointed with my effort though - I was definitely blowing afterwards!
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-24-2018, 01:09 PM   #1818
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Tuesday 24 July 2018

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Run 400 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.


3:30, 3:36, 3:52, 4:08, 4:22, 4:35


About 5-10 seconds faster on each interval compared to last time, except last round was slightly slower.

Runs - started at 1:50 but got down to 2:25
Pullups - all quick singles
T2B - 6/3/3 on first round, then sets of 4 for all other rounds
Pullups - UB first round, 10/6, then 6/6/4 for last 4 rounds

Hard

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)


Completed but slightly modified

Snow angels with 1kg plates
45 seconds for the side planks
pull aparts with small black band.

Shoulder and upper back pump! The planks sucked.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-25-2018, 02:09 PM   #1819
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Wednesday 25 July 2018

A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

110kg x 10, 132kg x 10, 143kg x 10, 165kg x 8, 176kg x 6, done on a 3 minute clock

Kept strictly to the percentages today (after failing on the last two sets when we did it last time, when I rounded the weights up) and it was still bloody hard! Legs just smashed lately..

B.
Complete as many rounds and reps as possible in 15 minutes of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (55/35 lbs)
15 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Scaled down because of feeling smashed..
15min AMRAP - 60 single unders, 30 unweighted lunges, 15 DB snatches with 22.5kg


5 rounds + 60 single unders + 24 lunges

No real stopping, but a few breaths here and there. First round was done in 2:35 so there was no real slowing down either. It was good just to move continuously without too much load or too much intensity today.

Rest day tomorrow!
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 07-27-2018, 02:16 AM   #1820
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,946
Re: Shaun's workout log

Friday 27 July 2018

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM

We last tested 1-RM Front Squat on July 10, 2018.


based off 160kg
136kg x 3 for 5 sets (stayed on 80%)


Did these beltless. They felt rubbish - sore knees and felt generally a bit weak

B.
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%


based off 115kg
93kg x 5, 100kg x 3, 105kg x 2, 100kg x 3, 85kg x 8, 85kg x 8


These weren't too bad.

C.
Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
25 Burpees

Modified conditioning due to knee pain


5:16, 5:06

Rowed in 3:41 and 3:43. Burpees steady/fast and unbroken.

Just didn't want to go into a squat again tonight! This was a good breather and I pushed hard.
__________________
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 01:26 PM.


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