Shaun's workout log

[Shaun Gross]

Have been dabbling in crossfit wods for a number of years, thought I'd start an online log for motivation, etc (and sick of losing my diary notebook where I used to log things all the time).

Quite new to alot of these movements, have been doing powerlifting movements for a few years.

Here goes_

Stats

Age - 26
Height - 180cm/5'11
Weight - 93 kg

Lifts

Squat - 170 kg
Deadlift - 192.5 kg
Press - 80 kg
Front Squat - 145 kg
Clean - 102.5 kg
Jerk - 95 kg

Fran - around 8 mins
Grace - 3:30 mins
Max Pullups - 12

GOALS

Get my first muscle up

can't think of the rest right now. Will just chronicle what I do in the way of fitness every day.

Sweet

[Shaun Gross]

Monday 18 April

Press

20 kg x 12
40 kg x 5
50 kg x 3
60 kg x 2
70 kg x 1
75 kg x 1
80 kg x 1 (PR)

Weighted Pullup

0 kg x 5
5 kg x 1 x 3
10 kg x 1 x 2
15 kg x 1
17.5kg x 1
20 kg x 1 (PR)

Death by 24kg KB swing - 17 Rounds (153 reps)

[Shaun Gross]

Squash - 1 Hour with workmates.

Haven't played in about 5 months. Fitness felt good

[Shaun Gross]

Warm up - Make a 9.1kg wallball out of a basketball and paving sand

Hang Powerclean

20kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 1
75kg x 1
80kg x 1
85kg x 0
85kg x 1 (Equals PR)

WOD - 5 x 125kg Deadlift, 10 Burpees, 5 Rounds for time

5:15 (PR by around 1 minute)

Hate burpees..

[Shaun Gross]

Friday 22 April

Games Open WOD 11.5

6 rounds.

Pathetic, everything but Powercleans were difficult and mega broken up.

[Shaun Gross]

Saturday 23 April

Walked the Tongariro crossing with my wife and her brother and cousins.
About 20km, 1-1.5km of elevation between bottom and top.
Amazing scenery. Finished in about 5.5 hours with a few breaks.
Ran the last 4 km so got the heartrate up a bit.

[Shaun Gross]

Got home from 4 hour drive. Legs and butt quite stiff.
Did a more upper body focussed metcon..

10 24kg KB swing
3 HSPU

10 rounds for time - 10:58 (PR by about 5.5 mins)

Still so unfit..

[Shaun Gross]

Monday 25 April

5 pullups
3 x 100kg squat

10 Rounds for time - 9:30

Felt ok about this, forearms held me back, gotta get a stronger grip

5 mins Afterwards - 1 rep squats

120kg
130kg
140kg
145kg
150kg
155kg - Only 10kg off recent PR after a squat heavy workout so not bad

[Shaun Gross]

Later on..

5 x 20 pushups

Practice with new rope - got 20 double unders or so in a row at one point (about equals PR)

even later on..

25 burpees for time - 53 seconds, Melissa (wife) - 2 mins 37 (PR for her)

[Shaun Gross]

Tuesday 26 April

Picked up 120kg of bumper plates, quite excited to use them.

Felt beat up from the weekend.
Practiced some double unders - didn't have it today, managed a few sets of approximately 15, lots of fails otherwise.
Practiced chest to bar pullups. Freaking difficult for me, for WOD 11.6 will just have to do fast singles.
The thrusters will be so easy as I'm not likely to make it to the higher rounds.