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-   -   jpap's cfcc log (http://board.crossfit.com/showthread.php?t=62355)

John Papianou 10-19-2010 03:25 PM

jpap's cfcc log
 
my boss suggested i start a workout log. i've got a little book where i keep score but this has added benefits. here goes.

2RM weighted sup pullups: 70
3 rounds max rep pullups: 21, 15, 15

i felt generally fine but thought i could pull 75. my 1RM goal next week is 80.

-j

John Papianou 10-20-2010 04:13 PM

Re: jpap's cfcc log
 
10/20

met-con

4 rounds
400m run
21 box jumps (30")
12 burpees

don't remember my time. it was around 22:30. the box jumps took a lot out of my legs. i needed to take a several second jumping break now and again. and of course they slowed me down on the third and fourth laps.

John Papianou 10-21-2010 05:40 PM

Re: jpap's cfcc log
 
10/21

DL

2RM 285

happy with 285 even though i pulled the same weight for my 3RM. my legs need work but i think they're coming along fine.

met-con 7min AMRAP

10 DL (175)
10 squat jumps
10 lunges

4 + 8 DL

John Papianou 10-22-2010 03:40 PM

Re: jpap's cfcc log
 
10/22

pushpress

2RM: 155

met-con

7 min amrap

7 push-press (110)
7 pull-ups

4 rounds + 8 press

happy with my 2RM. failed pretty hard at 165. my 1RM goal next week is 160. i'm interested to see when and how i push 165. i think it will take a while.

John Papianou 10-23-2010 06:46 AM

Re: jpap's cfcc log
 
Quote:

Originally Posted by John Papianou (Post 858913)
10/22

pushpress

2RM: 155

met-con

7 min amrap

7 push-press (110)
7 pull-ups

4 rounds + 8 press

happy with my 2RM. failed pretty hard at 165. my 1RM goal next week is 160. i'm interested to see when and how i push 165. i think it will take a while.

come to think of it, i think i did 5 rounds + 4 press. i really need to write down my met-con times and try not to remember 12 hours later.

John Papianou 10-26-2010 07:58 AM

Re: jpap's cfcc log
 
10/25

peak week.

backsquat 1RM: 205. PR (though up only 5lbs)

goal is to squat 250 w/in 9 mos.

John Papianou 10-26-2010 07:59 AM

Re: jpap's cfcc log
 
10/26

peak week day 2

weighted supinated pullup 1RM: 85 (barely). PR (did 80 last cycle).

goal is to hit 100 soon.

John Papianou 10-28-2010 07:49 AM

Re: jpap's cfcc log
 
10/28

peak week: day 3

sumo DL: 305 (PR)

switched to mix grip for first time on my max rep. felt good. bar wasn't rolling out. my biggest gains this cycle were on the DL. think i'll continue to imrpove this lift.

John Papianou 10-29-2010 07:24 AM

Re: jpap's cfcc log
 
10/29

peak week day four (last day): push press

165. another pr. felt fine. next cycle should get 175.

met-con: "lite fran"

6:09 (65lbs). thrusters felt fine. it was my pullups in the second and third round that went first (surprisingly). the thrusters took more out of my arms than i thought they would since i can do 21-15-9 pu's.

John Papianou 10-31-2010 07:51 AM

Re: jpap's cfcc log
 
10/30

21-15-9

d/l (205)
ohs (65)

I don't OHS much so I chose 65lbs to focus on form and not injury myself. even that was a bit of a challenge. not from a weight perspective but technique. i'd string several together and then miss one when i leaned forward a bit. i like the movement though. i don't remember my exact time. it was ~14 mins.


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