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Old 02-19-2019, 11:40 AM   #1931
Shaun Gross
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Re: Shaun's workout log

Tuesday 19 February 2019

A.
Metcon!!
5 rounds for time of
15 cal Assault Bike
10 burpees


7:25

My goodness.. This was hard and kicked my ***.
Biked - 620, 520, 420 x 3
Burpees steady with no breaks.

My first "metcon" in several months. This one sucked.

- 2 hours later -

B.
15 rounds of rowing, 1 min on, 1 min off


First 5 rounds - 1:41 pace
Last 10 rounds - 1:43-1:44 pace


This felt terrible after the metcon earlier on. I just couldn't maintain any pace. I've held 1:41 for 12 rounds before. A little bit disappointed but glad I didn't quit (like I wanted to after 3 rounds).
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Old 02-24-2019, 12:22 PM   #1932
Shaun Gross
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Re: Shaun's workout log

Wednesday 20 February 2019

A.
Strict Press


80kg x 4 (Failed on 5th rep)

Second time in a row I've failed at this weight.

B.
20 min row at endurance pace, every 2 mins do 20 seconds of flux pace


Endurance pace - 2:00-2:02/500m,
Flux pace - 1:45/500m

5078m
1:58.1 average pace


This was good tonight.
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Old 02-24-2019, 12:37 PM   #1933
Shaun Gross
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Re: Shaun's workout log

Friday 22 February 2019

A.
Deadlifts


190kg x 5

Not bad

B.
27 min Assault Bike at endurance pace, 7 second sprint on the 6/12/18/24 min mark


378 cals total

Maintained 300 watts for endurance, 1150-1200 watts for sprints
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Old 02-24-2019, 12:40 PM   #1934
Shaun Gross
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Re: Shaun's workout log

Saturday 23 February 2019

A.
15 rounds of 500m row, 45 seconds rest

All rounds between 1:50-1:51.5, with the majority (at least 11) in the 1:50's. Final round in 1:49.3

This was really good - compared to last time.
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Old 02-25-2019, 12:21 PM   #1935
Shaun Gross
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Re: Shaun's workout log

Monday 25 February 2019

A
Crossfit Open 19.1
15 min AMRAP of
19 wallballs
19 cals rower


7 rounds

A bit disappointed in this. Deliberately rowed slow and went unbroken on the wallballs up through the 4th round. The 4th round tipped me over the edge and I just couldn't recover. Limped home the last 3 rounds with having to sprint the row to make 7 rounds.

My quads are very sore now!

Would've liked to think all my rowing/biking I've done over the last 4 months would've carried over better, but I think it shows that I have to practice the skills more and every movement is a skill
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Old 02-26-2019, 02:56 PM   #1936
Shaun Gross
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Re: Shaun's workout log

Tuesday 26 February 2019

A.
Rowing - 12 rounds of 50 seconds endurance pace, 10 seconds flux pace


3104m


Endurance pace - 1:59ish/500m
Flux pace - 1:43ish/500m
Overall average pace - 1:56/500m

Easy - Was a warmup really

B.
Bench Press


88.5kg x 10

Might be a PR?

C.
27 min Assault Bike at endurance pace, 7 second sprint on the 6/12/18/24 min mark


365 calories total

13 calories down on Friday but to be fair, my legs were/are still feeling very sore from Monday.
Endurance pace - down around 280ish, sprints got up to 1100 watts.
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Old 02-27-2019, 11:40 AM   #1937
Shaun Gross
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Re: Shaun's workout log

Wednesday 27 February 2019

A.
10 min EMOM
Odds - 25 double unders
Evens - 1 round of macho man (3 power cleans + 3 front squats + 3 jerks) @ 60kg


Completed

B.
Back Squats


160kg x 1
120kg x 10


Kept this down this week. My legs and right knee are still very sore.

C.
5k row at slow pace


21:30

Maintained 2:09 pace. Didn't even get my breathing rate that elevated.

Need to monitor this knee!
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Old 03-03-2019, 12:42 PM   #1938
Shaun Gross
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Re: Shaun's workout log

Friday 1 March 2019

A.
10 min EMOM

Odd - 5 T2B + 15 Double Unders
Even - 15 Double Unders + 3 x 60kg squat cleans


Just practicing transitions..

B.
Deadlifts


170kg x 10

C.
Rowing
3 x 2K row, 2 min rest


7:46.3, 7:47.5, 7:45.6
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Old 03-03-2019, 12:51 PM   #1939
Shaun Gross
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Re: Shaun's workout log

Saturday 2 March 2019

A.
30 min Assault Bike at endurance pace, 7 second sprints on the 6/12/18/24 mins


422 calories

Endurance maintained 300 watts
Sprints above 1100 watts

All I had desire for today.
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Old 03-04-2019, 11:55 AM   #1940
Shaun Gross
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Re: Shaun's workout log

Monday 4 March 2019

A.
Crossfit Open 19.2


Got to 41 double unders in the second round. (156)

T2B - 5/5/5/4/3/3
Double unders - sets of 10
Squat cleans - singles

-finished at 4:10

T2B - Fell apart
Double Unders - completely fell apart.

The less said the better!
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