CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 08-07-2013, 03:21 AM   #1
Mohammed Panahi
Member Mohammed Panahi is offline
 
Profile:
Join Date: May 2013
Location: Milton Keynes  Bucks
Posts: 10
Mo - Insert funny subtitle here.

Current Cycle(Monthly Cycles) goals:
Increase back squat 1RPM from 140 kg to 165kg.
Manage to get through 10+ DU's uninterrupted (Current: 5DU's)
Manage to get through 15 strict pull ups (Current: 10)
Increase mobility and flexibility (Yoga 2/Week)

Planned session.
Warm Up:
1K Run

Strength:
Back Squats
60% of 1RPM @ 5reps = 84kg
70% of 1RPM @ 4reps = 98kg
80% of 1RPM @ 3reps = 112kg
90% of 1RPM @ 2reps = 126kg
100%of 1RPM @ 1rep = 140kg

Dead lift
1RPM = 140kg
75% of 1RPM @ 5 x 5 = 105kg

WOD
Chelsea


Results posted this evening.
As I am new to creating my own programming, any feedback is appreciated.

~Mo
  Reply With Quote
Old 08-07-2013, 01:01 PM   #2
Mohammed Panahi
Member Mohammed Panahi is offline
 
Profile:
Join Date: May 2013
Location: Milton Keynes  Bucks
Posts: 10
Re: Mo - Insert funny subtitle here.

A point of clarification: I don't attend a box, and am therefore sometimes limited in being able to hog multiple pieces of equipment.

Warm Up:
1K Run
Substituted with a 30 minute HIIT class to rev up.

Strength:
Back Squats
60% of 1RPM @ 5reps = 84kg
70% of 1RPM @ 4reps = 98kg
80% of 1RPM @ 3reps = 112kg
90% of 1RPM @ 2reps = 126kg
100%of 1RPM @ 1rep = 140kg
Still felt strong at 140kg så went for 2 reps. And upped my 1RPM to 150kg
Dead lift
1RPM = 140kg
75% of 1RPM @ 5 x 5 = 105kg
110KG 5x5 instead of 105KG

WOD
Chelsea
Could not finish as people seemed to be getting a bit annoyed at my hogging one of the pull up bars for more than 10 minutes. Quit after 10 minutes.
Note: Curse me for having manners. Wish I could be as piggish as most people in mainstream gyms.

Last edited by Mohammed Panahi : 08-07-2013 at 01:03 PM.
  Reply With Quote
Old 08-08-2013, 03:00 AM   #3
Mohammed Panahi
Member Mohammed Panahi is offline
 
Profile:
Join Date: May 2013
Location: Milton Keynes  Bucks
Posts: 10
Re: Mo - Insert funny subtitle here.

Warm up:
1K Run x 2
2 minute rest between runs

Technique:
Clean & Jerk @ 50% 1RPM 3x5
Power Snatch @ 60% 1RPM 3x5
Dmitry Klokov "Complex for good snatch" @ 50% 1RPM 3x5

Kettlebell work:
21 - 15 - 9 Swings @ 22kg & Pull ups

WOD
Ten rounds for time of:
7 Burpees
7 Knees to elbows
  Reply With Quote
Old 08-08-2013, 02:59 PM   #4
Mohammed Panahi
Member Mohammed Panahi is offline
 
Profile:
Join Date: May 2013
Location: Milton Keynes  Bucks
Posts: 10
Re: Mo - Insert funny subtitle here.

Warm up:
1K Run x 2
2 minute rest between runs
Went well, considering I hate running and never run. Minor discomfort in ankles, but attributing to not being used to running.

Technique:
Clean & Jerk @ 50% 1RPM 3x5
Power Snatch @ 60% 1RPM 3x5
Dmitry Klokov "Complex for good snatch" @ 50% 1RPM 3x5
Dmitry Klokov complex killed me entirely. Quite lacking in mobility for the final part.
For reference: http://www.youtube.com/watch?v=u6_0rbC6LG4


Kettlebell work:
21 - 15 - 9 Swings @ 22kg & Pull ups
Had to break down pull ups into 3's

WOD
Ten rounds for time of:
7 Burpees
7 Knees to elbows
Gah.. wrote this down wrong in my notes. Only did 7 rounds. 10:57
  Reply With Quote
Old 08-09-2013, 03:52 AM   #5
Mohammed Panahi
Member Mohammed Panahi is offline
 
Profile:
Join Date: May 2013
Location: Milton Keynes  Bucks
Posts: 10
Re: Mo - Insert funny subtitle here.

Rest day.
  Reply With Quote
Old 08-12-2013, 02:18 AM   #6
Mohammed Panahi
Member Mohammed Panahi is offline
 
Profile:
Join Date: May 2013
Location: Milton Keynes  Bucks
Posts: 10
Re: Mo - Insert funny subtitle here.

Yesterday:

Yoga session

DU practice
Butterfly Kipp technique work


WOD:
2 rounds for time
21 Sumo Deadlifts
21 Dips
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Insert Witty Beginner Title Here Keith Newman Starting 4 04-23-2012 05:43 AM
[Insert Clever Log Title Here] Nick Woo Workout Logs 6 10-08-2009 09:44 AM
*Insert witty title here* Brendan Beely Starting 1 06-20-2009 04:29 PM
Center insert on bumpers Joseph Cheng Equipment 5 06-06-2009 03:08 PM
insert fell out of the bumper plate Jeff Yan Equipment 3 05-13-2009 12:19 PM


All times are GMT -7. The time now is 01:15 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.