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Old 06-25-2013, 10:38 AM   #161
Jens Olson
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Re: Jens' CFCC Workout Log

Tuesday, 6/25/13
CFCC


Morning bw: 177.5

Hang snatches for a peak of 1:
95 x 2
115 x 2
125 x 2
135 x 2

Did 155lbs x 1 last week; probably could have gotten there but had a big class and ran out of time.

Metcon:
3 minute AMRAP, burpees
3 minute AMRAP, double-unders
3 minute AMRAP, pull-ups, all consecutively

51, 78, 24
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Old 07-02-2013, 01:59 PM   #162
Jens Olson
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Re: Jens' CFCC Workout Log

Monday, 7/2/13
CFCC


Hang snatches for a peak of 1:
95 x 3
115 x 2
135 x 2
145 x 1
155 x 1 (tied PR)
165 x 1 (failed)
165 x 1 (failed)

Not nearly enough hip power

CFCC "Midtown Mile" (1640 meters)
6:20 (6:12.9 pace; I'll take that given sharp turns and people dodging)
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Old 07-03-2013, 01:41 PM   #163
Jens Olson
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Re: Jens' CFCC Workout Log

Wednesday, 7/3/2013
CFCC


Last day at CFCC

Muscle-up practice, then 30 muscle-ups for time (15 minute cap)

Finished 16 in 15 minute cap. Most failures were more hand/ring sweat than muscle failure but I'll take it.
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Old 07-03-2013, 01:54 PM   #164
Rachel Baratz
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Re: Jens' CFCC Workout Log

What? Last day at CFCC? Where are you going?!?!?
__________________
www.crossfitcc.com (wfs)
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Old 08-05-2013, 12:32 PM   #165
Jens Olson
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Re: Jens' CFCC Workout Log

Moved to NY last month for work. I will miss CFCC dearly!
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Old 08-05-2013, 12:47 PM   #166
Jens Olson
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Re: Jens' CFCC Workout Log

Catch up from last couple of weeks.

Monday, 8/5/13
Brick NYC


Back squats for a peak of 3:
155 x 3
185 x 3
205 x 3
225 x 3
235 x 3 (recent but not all-time PR)
225 x 3 (drop set, set at 235 was a bit rough on the back)

Metcon:
AMRAP in 18 minutes of
8 dumbbell thrusters with 35lb dumbbells
6 lunges with 35lb dumbbells racked at the shoulder
4 strict pull-ups
2 Turkish get-ups, 35lb dumbbells
5 rounds + 16 reps

8/3/13
Grand Cayman hotel gym


Front squats taken from the floor:
115 x 5
135 x 5
165 x 3
185 x 2

Deadlifts:
185 x 3
225 x 3
255 x 3
275 x 3
295 x 1
305 x 1

20 clean and jerks at 135lbs

7/30/13
Grand Cayman hotel gym


Front squats, taking the bar from the floor
95 x 7
135 x 7
155 x 5
175 x 3
185 x 3

Three rounds of
10 thrusters, 95lbs
10 strict pull-ups

7/26/13
Brick LA


Front squats up to a peak of 1:
135 x 3
155 x 3
175 x 2
195 x 2
205 x 1
225 x 1 (think this ties a PR)

Metcon
4 rounds, 2 minutes on and 2 minutes off for as many reps as possible
Rounds 1&3: 95lb thrusters, burpees (2, 4, 6, 8, 10,...)
Rounds 2&4: 95lb hang power cleans, 1.5 pood kb swings (2,4,6,...)

For the odds, finished round of 8 plus 19 reps
For the evens, finished round of 10 plus 6 reps. Great workout
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Old 08-06-2013, 10:28 AM   #167
Jens Olson
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Re: Jens' CFCC Workout Log

Tuesday, 8/6/13
Brick NY


Warmup:
5-10-15-10-5
Ring push-ups
Ab mat sit-ups

30 pull-ups for time
1:34

Metcon:
With a partner, 21-18-15-12-9-6-3 reps each of
Burpee wall balls
Calories rowed
Coach Will and I finished in 18:29
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Old 08-08-2013, 10:40 AM   #168
Jens Olson
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Re: Jens' CFCC Workout Log

thursday, 8/8/13
Brick NY


Warm-up:
10 kb cleans, 1 kb jerk
8 kb cleans, 2 kb jerks
6 kb cleans, 3 kb jerks
4 kb cleans, 4 kb jerks
2 kb cleans, 5 kb jerks

Did with 20kg kettle bell.

Metcon:
Every minute on the minute for 16 minutes:
Odd minutes: 8 kb clean and jerks, 20kg
Even minutes: 10 lateral box jumps, 24" box
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Old 08-11-2013, 10:11 AM   #169
Jens Olson
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Re: Jens' Brick NY Workout Log

sunday, 8/11/13
World Class Gym, Reykjavik


Overhead squats:
40kg x 7
50kg x 5
60kg x 5
70kg x 3
80kg x 1

Front squats:
80kg x 4
80kg x 3
80kg x 2

Dumbbell snatches:
22.5kg x 10 (5 each arm)
27.5kg x 10
32.5kg x 10
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Old 08-24-2013, 03:51 PM   #170
Jens Olson
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Re: Jens' CFCC Workout Log

saturday, 8/24/13
Brick NY


As a team of 3, work up to a 1RM squat clean in 15 minutes:
95lbs x 1
115lbs x 1
135lbs x 1
155lbs x 1
175lbs x 1
185lbs x 1
195lbs x 1
205lbs x 1 (tied a PR)
215lbs x 1 (failed)

Same team, 5 rounds for time of:
5 dumbbell squat cleans (started w/ 40lbs, switched to 25lbs)
10 Russian kettlebell swings (started w/ 2 pood, switched to 1.5 pood)
15 pull-ups
20 box jumps, 20" box

Team finished in 19:50. Pretty brutal.

Extra credit - With same team, row max distance with 20 pulls, 3 rounds each team member:

Rowed around 300-325 meters each round. Think our team finished at 2670.
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