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Old 10-16-2015, 04:36 PM   #31
Erik Jefferson Meadows
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Re: E's Workout Journal

October 16, 2015

CrossFit RX

WOD (AMRAP 20 minutes - Rounds and Reps)
Aero 20

20 Kettlebell Swings #45
20 Box Jumps (20″)
20 AbMat Sit-Ups
20 Kettlebell Front Rack Step Ups (20″)
200 Meter Run

Rounds: 3 + 70 Reps

Core
3 x 30 reverse hypers (50#, 90#, 140#)
3 x 50 heavy band crunches (red band)

Notes: I wish I had RXed the workout with a 55# KB instead of the 45#. I have discovered something that I am pretty competitive with at XFit, and that is box jumps, particularly 20" box jumps, due to my height.
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Old 10-19-2015, 02:38 PM   #32
Erik Jefferson Meadows
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Re: E's Workout Journal

October 19, 2015

CrossFit RX

Bench Press
6 x 3
185#

WOD (Time)
Kit Kat
5 Rounds:
10 Strict Pull-Ups
400 Meter Run

Time: 18:42

Notes: RX workout was 15 chest-to-bar pullups. I scaled accordingly.
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Old 10-22-2015, 07:51 PM   #33
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Re: E's Workout Journal

October 20, 2015

CrossFit RX

Sumo Deadlift (10 minutes to work to a 1 Rep Max)
1 x 225

WOD Metcon (Time)
Mars Bar
4 Rounds
20 Box Jumps (30″)
400 Meter Run

Time: 12:49

Core
30 DB side bends per side (straight through)
3x20 Reverse Hypers

Notes: RXed workout. Finished 7th on the whiteboard for the Metcon for the day! Sumo Deadlifts are difficult for me. Never really done them. Failed an attempt at 285.
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Old 10-22-2015, 08:10 PM   #34
Erik Jefferson Meadows
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Re: E's Workout Journal

October 22, 2015

CrossFit RX

EMOM 8
Power Snatch + Squat Snatch
85#

Metcon (AMRAP - Rounds and Reps)

AMRAP 8:
10 Power Snatch 75#
15 Calorie Row

rest 2:00

AMRAP 8:
10 Push press 75#
15 KBS 55#

Rounds + Reps: 6 + 16

Notes: I worked on snatch technique with the 85#. The 16 reps with that weight were not difficult, so I feel that I could easily put 95-105# on the bar if I were to do some extra snatch work on my own. The RX weight was 95#, and the snatch, not the push press, was the limiting factor in using the RX weight.
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Old 10-26-2015, 07:14 PM   #35
Erik Jefferson Meadows
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Re: E's Workout Journal

October 26, 2015

Home Box

WOD Metcon (Time)
60% Murph

Run 1/2 Mile

4 Sets:
5 pullups
10 pushups
15 air squats

Run 1/2 Mile

4 Sets:
5 pullups
10 pushups
15 air squats

Run 1/2 Mile

4 Sets:
5 pullups
10 pushups
15 air squats

Run 1/2 Mile

Time: 38:00

Notes: Time was an approximation. Forgot my phone, which I usually use to time my workouts. Had to approximate using the gym clock.
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Old 11-10-2015, 08:21 PM   #36
Erik Jefferson Meadows
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Re: E's Workout Journal

October 27, 2015

CrossFit RX

EMOM 12: Snatch #85

WOD Metcon (Reps)

AMRAP 10
10 Power Snatch 75#
15 Calorie Row

Completed 4 Rounds

Notes: I need to start snatching higher weights. I think I've got it down.

Last edited by Erik Jefferson Meadows : 11-10-2015 at 08:38 PM.
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Old 11-10-2015, 08:30 PM   #37
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Re: E's Workout Journal

November 5, 2015

CrossFit RX

Skills Class
Clean and Jerk: Tall Cleans, Tall Jerks, Jerk Balances, Rack Jerks

Notes: Took time off to let my wrist heal. I was hesitant to come back and do clean and jerks, so I decided to come back on skills night, which was a great idea. Learned a lot! Did a few rack jerks at 135#.
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Old 11-10-2015, 08:38 PM   #38
Erik Jefferson Meadows
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Re: E's Workout Journal

November 6, 2015

CrossFit RX

WOD Metcon (Time)

100 Wall Balls #20
Every Minute on the Minute — 4 Burpees

-@12:00 switch–

100 Calorie Row
Every Minute on the Minute — 7 Kettlebell Swings 55#

Time: Completed Wall Balls in 9:00
Tapped out of Row at 8:00 after approximately 40 calories rowed

Notes: I was surprised at how difficult this workout was. I expected to do well, but I lost so much time getting off and then back on the rower, that I ended up rowing like 3 calories each time that I got back on. My first time ever just quitting on a workout, but I had a 12 hour work day the next day and knowing how sore I would be if I didn't stop, I decided to call it a day at 40 calories.

Last edited by Erik Jefferson Meadows : 11-10-2015 at 08:51 PM.
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Old 11-19-2015, 01:21 AM   #39
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Re: E's Workout Journal

November 9, 2015

CrossFit RX

Hang Power Clean + 3 Front Squats EMOM 8

115#

WOD Metcon (AMRAP/Time)

As many reps as possible in 3 minutes of:
50 Wall balls 14#
40 Box jumps 24″
30 Toes to bar
20 Chest to bar pull ups
10 Strict handstand push ups

Rest 3 minutes

As many reps as possible in 6 minutes:
50 Wall balls 14#
40 Box jumps 24″
30 Toes to bar
20 Chest to bar pull ups
10 Strict handstand push ups

Rest 3 minutes

For time:
50 Wall balls 14#
40 Box jumps 24″
30 Toes to bar
20 Chest to bar pull ups
10 Strict handstand push ups

First Round: 95 Reps
Second Round: 105 Reps
Time: 10:40

Notes: Wrist still recovering: Slowly building my strength on the power cleans. 115 was fine. Could have done eight sets of that. Substituted pushups for handstand pushups. Did not do RX weight of 20# on Wall Balls.

Last edited by Erik Jefferson Meadows : 11-19-2015 at 01:33 AM.
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Old 11-19-2015, 01:25 AM   #40
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Re: E's Workout Journal

November 11, 2015

CrossFit RX

Dumbell Bench Press
60 x 10
60 x 10
60 x 8
55 x 8

WOD Metcon (Time)

3 Rounds
75 Double Unders
50 Air Squats
25 Calorie Row

Time: 18:03

Notes: Substituted 2:00 of single unders for double unders.
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