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Old 11-19-2015, 01:29 AM   #41
Erik Jefferson Meadows
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Re: E's Workout Journal

November 14, 2015

Piedmont Park Active Oval

4 Rounds

Run the active oval (.52 miles) stopping for

5 Staircases with 10 Air Squats at the top
10 Pullups
10 Pushups
10 Dips
10 Inverted Rows
10 Leg Lifts

Time: around 42:00

Notes: Workout with lifting buddy in town for the weekend.
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Old 11-19-2015, 01:33 AM   #42
Erik Jefferson Meadows
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Re: E's Workout Journal

November 16, 2015

CrossFit RX

EMOM 8
3 Position Power Clean
(hi hang, mid, below knee)

#95 sets 1-6
#115 sets 7-8

Metcon (Time)
3 rounds
30 Hang Power Cleans #80
30 Situps
30 Box Jumps 24"

Time:18:24

Notes: Looks like I can handle 115 on the cleans pretty well.
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Old 11-19-2015, 01:40 AM   #43
Erik Jefferson Meadows
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Re: E's Workout Journal

November 17, 2015

CrossFit RX

Front Squat 4 x 4
155#

WOD Metcon (Time)

5 Rounds
1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 Dumbbell Squat Cleans

Time: 21:32

Notes: RXed workout. Finished 8th on whiteboard for the front squats, 14th for the Metcon. Happy with those finishes. I could have done at least 165 on the front squats, if not 170. Instructions were to work at 75% of max, which I know to be at 200/205. Would have finished the Metcon sooner, but ended up talking about rope climbing variations with the coach in the middle of the workout. Oh well. Worth it to be safe, as this is my first day doing rope climbs. Rope climbs are awesome, but I need to get a long *** sock.
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Old 12-28-2015, 07:24 PM   #44
Erik Jefferson Meadows
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Re: E's Workout Journal

December 28, 2015

CrossFit RX

Back Squats
185 x 5
205 x 3
225 x 1

WOD Metcon (Time)

7 Rounds
7 Power Cleans #65
7 Thrusters #65
7 Burpee over Bar

Time: 18:20

Notes: Away from the box due to holidays and a week and a half of illness. Felt super weak. Have not done back squats in a while, so I took it pretty easy.
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Old 01-04-2016, 04:55 PM   #45
Erik Jefferson Meadows
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Re: E's Workout Journal

January 2, 2016

Home Box

Superset 5 x EMO 2:00
Deadlifts 185 x 5
Strict Pullups 0 x 5

Superset 5 x EMO 1:30
Dips 0 x 5
Barbell Rows 135 x 5
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Old 01-04-2016, 05:00 PM   #46
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Re: E's Workout Journal

January 4, 2016

CrossFit RX

Back Squats
185 x 5
205 x 5
215 x 5

WOD Metcon AMRAP 18
Run 200 m
24" Box Jumps x 9
Deadlifts 135 x 6
Front Squats 135 x 3

Rounds: 5 + 15

Notes: RX weight was 185. Too much for me to clean from the floor into the front squat rack position. Felt pretty strong after a light December.
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Old 01-05-2016, 03:36 PM   #47
Erik Jefferson Meadows
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Re: E's Workout Journal

January 5, 2016

CrossFit RX

EMOM 6
4 Power Cleans
115#

WOD Metcon (Time)
I can't feel my face anymore
15-12-9
Clean and Jerk 95#
C2B Pullups

Time: 14:08

Notes: Could have done a bit more weight on the EMOM. I think that I could handle 135 at this point, as my power cleans are improving. Metcon RX weight was 135, which would have been too much. I had a long time on the Metcon, but wanted to do the workout without using a band for the pullups.

Last edited by Erik Jefferson Meadows : 01-05-2016 at 03:50 PM.
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Old 01-06-2016, 04:03 PM   #48
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Re: E's Workout Journal

January 5, 2016

CrossFit RX

Bench Press
135 x 5
160 x 5
185 x 5

WOD Metcon (Time)
Team Fearless
Teams of 2
2 Rounds:
60 DUs
50 Burpees
40 TTB
30 Weighted DB 20" Step Ups 35#

Parter does max reps Abmat situps

Time: 21:19

Notes: Did coed team workout. Partner does reps while other partner does AbMat situps. Switch.
Did not have DUs. Did 138 Abmat situps on my own.
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Old 01-17-2016, 12:36 PM   #49
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Re: E's Workout Journal

January 12, 2016

Crossfit RX

EMOM 6: 4 Power Cleans with a focus on barbell cycling
#95

WOD Metcon
Adderall
In a 10 Minute Window:
1 Mile Run + Max Clean and Jerk in remaining time
-3:00 Minute Rest-
In a 7:00 Window:
800 Meter Run + Max Power Snatch (65#) in remaining time
-3:00 Minute Rest-
In a 4:00 Window:
400 Meter Run + Max Thrusters (65#) in remaining time

Notes: Accidentally overshot the mile run and did not return in time for the Clean and Jerks. Finished first in all three runs though. Lowered weight to focus on form a bit coming off of being sick over the holidays. Did around 15 reps on each of the power snatches and thrusters.

Last edited by Erik Jefferson Meadows : 01-17-2016 at 12:50 PM.
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Old 01-17-2016, 12:46 PM   #50
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Re: E's Workout Journal

January 16, 2016

Home Box

2 Rounds:
15 Calorie Row
15 Pushups
15 #45 Kettlebell Swings
15 Air Squats
15 Leg Lifts
15 #65 Thrusters
15 Dips

Followed by 5-6 sprint/abdominal intervals on the treadmill.
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