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Gabriel Amato 10-09-2012 10:24 AM

Re: Gabriel Crossfit Logs

Push Press & Jerk: 3x 2/1 = 70kg


3 rounds of:

10 Squat Cleans (135 lbs)
20 Box Jumps (High)

[I]Time: 7:23[/I]

Last week I stopped training early because of muscle fatigue on shoulders. They got hurt pretty bad so I preferred to take some time to rest and study. Did some light running and cycling on the weekend but didn't mark it.

Gabriel Amato 10-17-2012 05:16 AM

Re: Gabriel Crossfit Logs

Technique: Clean & Jerk 5 - 5 - 5 (75kg)

4 rounds of:
500m Run
20 OHS (42kg)

Time: 27:09

I suck at OHS, and the run was around the block that is highly irregular and there are points you got to climb on fast walk because is impossible to run.


Technique: Clean High Pull 5 - 5 - 5 (80kg)

20 - 15 - 10 - 5
KB Swing (32kg)
Deadlift (80kg)

Time: 8:03

This one was a back breaker, had to stretch for 20 minutes non stop to be able to walk again.

Gabriel Amato 10-18-2012 05:09 AM

Re: Gabriel Crossfit Logs

Technique: Push Press 3 - 3 - 3 (65kg)

21 - 15 - 9
Push Up
Thruster (42 kg)

[I]Time: 9:39[/I]

Gabriel Amato 10-19-2012 07:06 AM

Re: Gabriel Crossfit Logs

Didn't have time to do the Warm-up/Technique because my classes start early at Thursdays.

4 rounds of 2' work 2' rest:
200m run
AMRAP Box Jumps (High)

[I]Result:[/I] 165 Box Jumps

Gabriel Amato 10-24-2012 07:09 AM

Re: Gabriel Crossfit Logs

It was Sunday and I hadn't trained since Wednesday, so I went to a park near my house and did the WOD on

25 GHD Sit Ups
1 Bar Muscle Up
20 GHD
15 GHD
10 GHD

[I]Time: around low 7'[/I], I was timing on my phone and had to run to it to pause for time. We don't have a GHD machine in Crossfit Brasil so I wasn't used to doing that movement, I'm still feeling every part of my core sore from it.


Changed CF boxes unfortunately, my old box (CF Brasil) changed address and is no longer close to my college, so I can't train before night classes. But there is one right next to my house and job, what I did is change from training in the end of the day before classes to the beginning (6:30 am).

6 Rounds:
400m Run
15 Deadlifts (70 kg)
15 Pull Ups
15 Razor Situps


Gabriel Amato 10-30-2012 04:39 AM

Re: Gabriel Crossfit Logs

Finally Crossfit Total!

[I]Back Squat 114.6kg
Shoulder Press 52kg
Deadlift 183.4kg[/I]

Got to work on those two first, they are way bellow my deadlift. But I got really impresed in lifting that kind of weight.


Cindy: 5 rounds of
400m run
30 Box Jumps
30 Wall Balls (20lbs)

[I]Time: 28:49[/I]

Gabriel Amato 11-01-2012 04:22 AM

Re: Gabriel Crossfit Logs

OHS 10(30kg) - 8(40kg) - 6(50kg) - 4(60kg) - 4(60kg) - 2(64.6kg) - 1(70kg)

21 - 15 -9
Thruster (43 kg)
Pull Up

[I]Time: 4:15[/I]

Hugo Bruyère 11-01-2012 04:33 AM

Re: Gabriel Crossfit Logs
Hi Gabriel,

It's your first time on Fran ? Good time with this !

I'm going to follow your log and pick up some of WOD for my own training.

Keep going !

Gabriel Amato 11-08-2012 06:53 AM

Re: Gabriel Crossfit Logs
Hey Hugo, actually it's my second time, on the beggining of this year I did a 5:33 Fran. Still alot to improve, specially on rest times when I drop the barbell, the pull ups I tend to never break the sets.


Back Squats 15 - 12 - 10 - 8 - 8 - 8 - 5 - 5 -5 (last set was with 110kg, don't remember the others now)

10, 9, 8 .... 3, 2, 1 for time of:
Deadlift 100kg
Box Jumps

[I]Time: 17:17[/I] - And this one sucked because I lost all notion on how to do my HSPU, I was used to doing sets of 10 easy and had to break in sets of 5 max in this WOD, ****ed me off.


Pistols 10 - 8 - 6 - 4 - 2 Anyone has any tips on how to improve mobility for this? Still unable to do them, I'm using some plates to sit in the end (lower then the small box).


40 Air Squat
30 Push Up
20 Pull Up
10 K2E
15 mts run,15 mts back run (each run is 1 rep)

[I]Total: 478[/I]

Gabriel Amato 11-13-2012 08:02 AM

Re: Gabriel Crossfit Logs


7 Rounds of:
15 KBS (24kg)
15 Power Cleans (43kg)
15 Box Jumps

[I]Time: 28:20[/I]


3 Rounds of:
15 Burpees
10 Squat Cleans (51 kg)
500m Row

[I]Time: 14:14[/I]

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