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Old 01-02-2013, 09:09 PM   #1
Shelby Duncan
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New Workout Logs

So, I'm not too good at logging stuff and keeping up with it.
So I figured this would light a fire under my *** to keep up with it.
Any and All feed back is greatly appreciated also.
Stats
Name, Shelby Duncan
Height-6'9
Weight-235 as of this morning
Clean-280
Jerk-265
Clean and Jerk-260
Snatch-205
Back squat-315
Front squat 280
OHS-245
Deadlift- 520
Strict Press-180
Push press-225
Push jerk-260
Bench Press-225.

(A year ago before I started, my pr for bench was 135, and my pr for back squat was 185, Just to give you an idea)

Fran-5:06(Few months old)
Grace-2:25
Isabel-2:52
Annie-5:41


Been crossfitting for a little over a year.
My goal is to make it to the games before I die. lol , but current goal is to just get to regionals.

so I will start with what I have done this week. I've got an old note book with the wods I've done over the summer but its all over the place so I will just start from monday.


12/31/12
warm up
75 GHD Sit ups
60 Weighted back ext. w/ 45# bar

Overhead squat work with bar

Snatch balance
7x2 @ 95% of snatch(205)
(185,185,185,195,195,190,190)

10' Emom
3 Back squats @ 225
8 KB swings @ 2 pd

Rest as needed

4x400m
Rest 2' Between
1. 1:01
2. :58
3. 1:01
4. 1:05

Last edited by Shelby Duncan : 01-02-2013 at 09:16 PM.
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Old 01-02-2013, 09:43 PM   #2
Shelby Duncan
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Re: New Workout Logs

1/1/13
Warm Up
10 Rope climbs

Strength-
Bench Press
5x6 @ 80%
(175,175,175,175,185)

Single Arm Sitting dumbell Shoulder press negatives
3 sets. 5-7 reps w/ 40# DB
51x1
1. R/7 reps, L/7 reps
2. R/7 reps, L/7 reps
3. R/9 reps, L/7 reps
*Left arm was way harder*

Power cleans
3x15 TnG
(155,155,165)

wod
3 rounds
100 du's
21 KB swings
12 Pull ups

9:33
(Paced little too much)

Rest 3'

2k row-7:25.9
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Old 01-02-2013, 09:49 PM   #3
Shelby Duncan
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Re: New Workout Logs

1/2/13
50 GHD Sit ups
50 Reverse Hypers

5x3 Tire flips w/700# tire

Snatch position work.
5 reps each
Snatch grip Pause deadlifts(2 second pause at knee)
Snatch Pulls from hang
Snatch Hi-pulls from hang
Power Snatch
Squat Snatch
All at 155#


wod-
2010 Northwest REgional Wod #1
10 OHS @135
50 du's
3:45
http://www.youtube.com/watch?v=8G2gsY26oLw(WFS)

Rest 10'

3 rounds
5 muscle ups
10 KB swings w/ 2 pd
15 GHD sit ups

5:46

Rest 5'

Tabata Ab mat Sit ups-
120 reps
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Old 01-03-2013, 08:48 AM   #4
Shelby Duncan
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Re: New Workout Logs

Thursday - 1/3/13
Rest Day

Lots of mobi and light rowing
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Old 01-04-2013, 07:21 PM   #5
Shelby Duncan
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Re: New Workout Logs

Warm up
Inch worm complex
Cossacks
Couch stretch
Leg swings
50 ghd sit ups
50 back ext.

1000m row for time
3:07

Strength
Back squats
5x5
(245,255,260,260,260)

Front squat
4x3, first rep with 3 second pause
(185,205,215,225)

Then 1 set of negatives
8-12 reps
40x0
195 for 8.* last 3 reps were horriblly difficult*

Wod-
10' emom
7 Deadlifts@275
7 push ups
(1-6, rested on 7, 8-11) *bad tension headache*
Waited till after evening classes to see how I feel then.

10-8-6-4-2- jerks @155#
2-4-6-8-10-c2b
5:10
*Horrible headache *
Def could have gone sub 4 at least
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Old 01-05-2013, 01:16 PM   #6
Shelby Duncan
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Re: New Workout Logs

Saturday -1/5/13
Warm up
50 double kb swings@1.5 pd

Bar muscle up practice

Wod

Games rope climb/C&J wod
6:28 rx
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Old 01-06-2013, 06:58 PM   #7
Shelby Duncan
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Re: New Workout Logs

Sunday-1/6/13
Rest Day
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Old 01-07-2013, 03:17 PM   #8
Shelby Duncan
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Re: New Workout Logs

Monday 1/7/13

30 Turkish get ups for quality
20 w/ 1.5
10 w/ 2 pd

3x20 weighted back ext. w/ bar

Strength
Bench press
3x5
(185,195,200*pr*)
3x3
(205,210,215(2)*pr, old 1 rm was 215*)

Pendlay rows
4x5
(155,165,165,165)*felt light*

Push jerks
4x2@85%
(220,220,220,220)

50 calorie row
2:15
Rest 4'
50 pistols
3:36
Rest 4'
50 hang cleans(135#)
2:56
Rest 4'
50 push ups
3:26*chest was smoked.. Had nothing..*
Rest 4'
50 kb swings(2 pood)
2:07
Rest 4'
50 calorie row
2:15
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Old 01-08-2013, 02:50 PM   #9
Shelby Duncan
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Re: New Workout Logs

Tuesday-1/8/13
50 &50
3 rounds of Cindy
500m row

OHS
6x3
(185,205,215,220f,215) *stopped at 5, wrists were horrible*

Wod
10x200m
2' rest
:36,:34,:34,:35,:38
:40,:39,:39,:39,:38

Rested 15'

50 burpees
40 alternating db snatches from floor(40#)
30 box jumps(32")
20 hspus
10 bar muscle ups
18:50
*smoked from sprints, horrible Time*
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Old 01-09-2013, 03:20 PM   #10
Shelby Duncan
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Re: New Workout Logs

Wednesday -1/9/13
Pre Warm up
Spend 20' on mobility
Hips
Hammies
Ribs
Lats
Quads
Just get loose

Row 1000m easy

Warm up snatch with bar.

Snatch pos work
5 reps of each
Snatch pause deads
Snatch pulls from hang
Snatch hi pulls from hang
Power snatch
Full snatch
All at 155#

Strength
Find 1 rm snatch
175,185,195,215*pr,225*pr, 230(f)
http://www.youtube.com/watch?v=gddFmXCaEls (wfs)

Wod
Tabata row for meters
1034m

Rest 3'

Tabata double under
270

Last edited by Shelby Duncan : 01-09-2013 at 03:24 PM.
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