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Jon Schell 09-18-2011 04:05 PM

Jon Schell Training Log
Crossfit Intro class.
Begin Paleo.
Pant size: 44
Weight: 278lbs

[B]W.O.D. 8/5/2011[/B]
Shoulder Press

3 Rounds for time of:
30 Double unders
20 Toes to Bar
10 Shoulder Press (65#/95#)

Schell: 155 1RM, 18:39 (95#, 10 T2B attempts per, singles)

[B]W.O.D. 8/8/2011[/B]
30 Hang Power Cleans (75#/115#)
60 Kettlebell Swings (35#/55#)
20 Hang Power Cleans (75#/115#)
40 Kettlebell Swings (35#/55#)
10 Hang Power Cleans (75#/115#)
20 Kettlebell Swings (35#/55#)
rest for 2 minutes then:
Take 5 minutes to find your 1RM Power Snatch

Schell: ~20 minutes

[B]W.O.D. 8/11/2011[/B]
“300 Rep Salute”
For time complete the following:
30 Cal Row
30 DB Push Press
30 DB Front Squat
30 DB Swings
30 DB Walking Lunges
30 DB Jump Over Burpees
30 DB Deadlifts
30 DB Thrusters
30 DB Hang Power Cleans
30 Hand Release Push-Ups

Schell: 30:05 (15#)

[B]W.O.D. 8/16/2011[/B]
Ten rounds
75/115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Schell: 6 rounds, 95#

[B]W.O.D. 8/23/2011[/B]

Schell: 275lbs

[B]W.O.D. 8/29/2011[/B]
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating (5R/5L)
15 Pull-ups

Schell: 5 rounds (boxes, bands)

[B]W.O.D. 8/31/2011[/B]
With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.
1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat
Score is total completed

Schell: 960# (No time for squats)

[B]W.O.D. 9/4/2011[/B]
Split Jerk
AMRAP in 7 minutes
10 Shoulder to overhead @ 50% of your 1RM
20 Walking Lunges 10R/10L

Schell: 185#, 4 rounds

[B]W.O.D. 9/6/2011[/B]
Choose Your Own Adventure!!!
4 Rds for Time:

Station 1:
125 Double Unders
400m Run
500m Row

Station 2:
10 Pushups
10 Ring Pushups
10 Hand Stand Pushups

Station 3:
30 Lateral Jumps over Parallettes
30 Box Jumps (30"/24")
30 Box Jump Overs (21"/17")

Once you select an exercise at a station, you must use that exercise for all 4 rounds.

Schell: 29:50 3/1/2 scaled

[B]W.O.D. 9/7/2011[/B]
21 Deadlift (185/275)
3 Muscle up
15 Deadlift (185/275)
6 Muscle up
9 Deadlift (185/275)
9 Muscle up

Schell: 13:55 (AMU/band)

[B]W.O.D. 9/9/2011[/B]
2001 meter row
THEN 11 REPS OF THE FOLLOWING (can be done in any order)
36/24 in box jump
125/85 thruster (deaths @ pentagon)
Burpee chest to bar pull ups
175/120 power clean (AA FLight #175 (south tower))
Hand stand push ups
2 pood/1.5 pood swings (70/55)
Toes to bar
170/120 lb Deadlift (Flight 77 and flight 93)
110/75 Push jerk (number of floors in each tower)
2001 meter row

Schell/Brad: 45:01

[B]W.O.D. 9/12/2011[/B]
Thrusters (65#/95#)

Schell: 9:58 (65#, band)
Note: I wrecked my left bicep and tricep on this.

[B]W.O.D. 9/16/2011[/B]
AMRAP in 20 minutes:
10 Hang Power Clean (65/95#)
20 Sit-ups
30 Double Unders

Cash-out: Monkey bars x3

Schell: 4 rounds (95#, DUA)

Westside Barbell training: 280lb bench press

Pant size: 38
Weight: 253lbs

Jon Schell 09-19-2011 04:47 PM

Re: Jon Schell Training Log
[B]W.O.D. 9/19/2011[/B]
5 Rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet *
21 Burpees

Schell: 25:47

Jon Schell 09-20-2011 05:26 AM

Re: Jon Schell Training Log
[B]W.O.D. 9.20.11[/B]
"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Schell: 95lbs (115lbs rom, front squat thumb-fail, sadface)

Gym pit stop on the way home: Bench press 225lbs, 4 sets of 5

Jon Schell 09-21-2011 06:30 PM

Re: Jon Schell Training Log
W.O.D. 9.21.11
5 Rounds for time of:
200 M Run
15 Toes through Rings
15 Push-ups

Schell: 24:42 (knee2elbows)

Jon Schell 09-22-2011 07:09 AM

Re: Jon Schell Training Log
W.O.D. 9.22.11
Bench Press

... Assistance work:
50 GHD sit-ups for skill or time (Did some)
200 Double Unders for skill or time (Did some)

Schell: 285lb 1rm

Jon Schell 09-26-2011 06:18 AM

Re: Jon Schell Training Log
W.O.D. 9/26/2011

Cash out:
... Max body-weight deadlifts in 3 minutes*
*If you do not have a body weight deadlift, you can scale this to about 50% of your 5RM

Schell: 225lbs x5, 250lbs (body weight) x16 in 3 minutes.

Additional Traditional: Hit a few sets of flat bench, incline bench, assisted dips (3x12, -80lbs) and unassisted dips (2x5).

Jon Schell 09-27-2011 05:18 AM

Re: Jon Schell Training Log
[B]W.O.D. 9.27.11[/B]
4 Rounds:
5 Front Squat (155/225#)

(Rounds are timed separately, rest as needed between rounds)

This workout is one variation of a Litvinos, more commonly know as a Litvis...lifting up VERY, VERY heavy stuff and running VERY, VERY fast. You should choose a weight in which the 5th rep will feel like the weight of the world, but you are still capable of doing it. A workout of this nature is metabolically devastating. You have FULL recover between rounds so on your run, you need to pretend there is a bull behind you...AS FAST AS YOU CAN! You will have 30 minutes to complete all 4 rounds if necessary and this will be taken from the rack.

Schell: 135lbs, 1:30, 1:09, 1:15, 1:14

Jon Schell 09-28-2011 04:49 AM

Re: Jon Schell Training Log
W.O.D. 9.28.11
For time:
30 Handstand push-ups (30" box and 45lb plates for better rom)
40 Pull-ups (huge purple band)
50 Kettle-bell swings, (35#/55#) (55# for me)
60 Sit-ups
70 Burpees

Schell: 27:05 and I also think I may die soon.

Jon Schell 09-28-2011 06:46 AM

Re: Jon Schell Training Log
Body check:

Weight: 251lbs
BMI: 32 (down two points in 3 weeks)

Jon Schell 09-30-2011 12:45 PM

Re: Jon Schell Training Log
[B]W.O.D. 9.30.11[/B]
Clean and Jerk


Push Jerk

*The athlete will choose which lift he or she wants to work on for a 1RM.

Cash out:
Max Push-ups

Schell: 185 C&J 1RM, 26 push ups

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