E's Workout Journal

[Erik Jefferson Meadows]

August 24, 2015

CrossFit RX

WOD Metcon (Time):

5 Rounds

15 Chest To Bar
25 Calorie Row
1:00 Double Under Attempts
1:00 Rest

Time: 31:57

Core
3 Rounds
20 lb x 20 Reverse Hypers
20 Ab Fallouts

Notes: Yikes! Away from the box for almost two weeks. No excuses. Used combination of green and blue bands after the first set of chest to bars.

[Erik Jefferson Meadows]

August 25, 2015

Crossfit RX

WOD

Split Jerk
10 minute workup to 1RM
145 x 1

Metcon (Reps):

5 Rounds on the 3:00
200 Meter Run
Remaining Time 95 lb. Squat Clean Thrusters AMRAP

Reps: 32

Core
3 x 1:00 green band plank
1:00 rest

Notes: Exhilarating workout. My first time doing split jerks. I was happy to get 145. Tried twice and failed. Got it on the third try. I think I could get more weight with practice. Need to work on my speed. Good weight for the squat cleans thrusters.

[Erik Jefferson Meadows]

August 26, 2015

CrossFit RX

WOD Metcon (Time):

Teams of 2

21-18-15-12-9-6-3
Burpees Over the Rower
Calorie Row

Time: 18:46

Notes: First team member does a full set of 21 burpees, then rests while the second team member does their set of 21 burpees. Then the first team member rows for 21 calories, then rests while the second team member rows, then back to burpees, etc. Pleased that I was pretty high up on the whiteboard for this one, as cardio is my strong suit.

[Erik Jefferson Meadows]

August 27, 2015

Crossfit RX

WOD Metcon (AMRAP - Rounds and Reps):

Snatch Chief
5 Rounds of 3 Minutes on 1 Minute off

3 Power Snatches (75#)
6 Push-Ups
9 Air Squats

Rounds + Reps: 13 + 2

Notes: RX poundage was 135 lbs. I've only done snatches a few times, so I wasn't sure what weight to use. My form improved over the workout. I bumped the weight to 85 lbs for the last set, which was doable.

[Erik Jefferson Meadows]

August 28, 2015

Crossfit RX

WOD

Sumo Deadlift
EMOM 5: 3 heavy reps
205 lbs.

Metcon (Time):

KBS Fran
21-15-9
65 lb Thrusters
45 lb KBS

Time: 6:28

Core
10 Strict TTB
20 Abmat Sit-Ups
30 Hip Extensions
40 Banded Good Mornings

Notes: First time doing sumo deadlifts. I don't have the form down perfect yet. Metcon was a Fran variant: KBS instead of pullups.

[Erik Jefferson Meadows]

September 1, 2015

CrossFit RX

Bench Press
175 lbs.
6 x 3, every :90 seconds

WOD Metcon (Time):

Cherry Garcia
21 Thrusters (75)
21 Kettlebell Swings (55)
400 Meter Run
15 Thrusters (75)
15 Kettlebell Swings (55)
400 Meter Run
9 Thrusters (75)
9 Kettlebell Swings (55)
400 Meter Run

Time: 14:28

Core
2x25 band pull aparts
2x30 band push downs

Notes: RXed workout. Might have been able to handle 180 or 185 on the bench. Did the first set of thrusters unbroken. I believe this is my first time doing 21 reps of 75# thrusters unbroken. Previous PR on 21 reps was 65#.

[Erik Jefferson Meadows]

September 2, 2015

CrossFit RX

Deadlifts (10 minutes to find a heavy triple)
255 x 3

WOD Metcon (Weight):
On the Minute x 10
4 Deadlifts
4 Lateral Burpees over the barbell

Deadlift Weights
185 x 4
190 x 4
195 x 4
200 x 4
205 x 4
210 x 4
210 x 4
215 x 4
215 x 4
220 x 4

Core
2 Rounds of:
25 AbMat Sit-Ups
25 Hip Extensions
15 band leg curls
25s L-Sit Hold
25 Banded Good Mornings

Notes: 255 was tough, but I was happy with the weight, as my single PR is somewhere around 265. Weights for the deadlift ladder were perfect. I was spend at the end and could not have done another set.

[Erik Jefferson Meadows]

September 3, 2015

Crossfit RX

WOD Metcon (Time):

Teams of 3
Row 10K

Athletes change every 250m. As soon as you get off the rower, max rep push ups for 1st 5k, max rep abmat situps for 2nd 5k. Each row is max effort.

Time: 44:30

Notes: RXed workout. 603 reps of pushups and sit ups combined as a team. Fun workout.

[Erik Jefferson Meadows]

September 4, 2015

Piedmont Park Active Oval

3 Rounds

Run 500 m
15 Pushups
15 Air Squats
15 Lying Leg Lifts
Run 500 m
10 Pullups
10 Dips

Time: 30:45

Notes: Hot... 91 degrees out. Wore sunscreen.

[Erik Jefferson Meadows]

September 15, 2015

CrossFit RX

Bench Press
115 x 10
135 x 8
165 x 6
175 x 4
195 x 2

WOD Metcon
10 Rounds
Every two minutes for 20 minutes:

12 UB 20# wall ball shots
100 meter sprint
Max rep pull-ups

Pull-up total: 33

Notes: RXed workout. I don't think I could have done much more weight on the bench press. Was pleased to get 195 x 2 after not benching for a little bit. Never done so many wall balls in my life. Tough workout. Could have done more pull-ups, but couldn't catch my breath.