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-   -   Ken M's log (https://board.crossfit.com/showthread.php?t=11549)

Ken Mindoro 08-05-2007 07:27 PM

8/4
light day for me...worked L sits, PVC bar work

8/5
WU:
Samson stretch/lumbar stretch
box jump
B2B Tabata squat x 4 rounds (19,19,16,13)

Workout
3 rounds:
25 lunge chop with 10#MB
15 KB swing 24kg
30 thruster 20#, 10#, 10# dumbells
15 abmat situp
10 burpees

went hard on the tabata squats, really killed me for the wod. everyone else did only about 8-10 squats/round

(Message edited by kendoro on August 05, 2007)

Ken Mindoro 08-08-2007 07:05 AM

8/7

CFWU

worked on C&J progressions
DL, Hang Clean, Front Squat, Push Press

Ken Mindoro 08-14-2007 09:04 PM

Got lazy last week and it shows

8/11
Hiked Sequoia 5 miles

8/12
stuck in a car driving back home

8/13
ran 60 minutes, didn't really track mileage

8/14
CFWU (-PU/situp/backext)
50-40-30-20-1
deadhang pullup
single under jump rope x2
back ext
situp

Derek Maffett 08-14-2007 09:43 PM

95x1 on the weighted chins, huh? Awesome. I have yet to get that kind of strength.

Ken Mindoro 08-16-2007 11:17 PM

Thanks, I can produce alot of power for a 1rm but my strength falls away pretty quickly.

Just wanted to add that my 8/14 wod was done in 53 minutes, all sets broken, pullups were all dead hangs, after the first 2 sets I moved to the gravitron and left it set at -30. I cycle through each round exactly the same because people were using all the stations I was trying to use.

8/16
done using barbells with fixed weights, all sets cleaned from the ground (no rack)
press 2-2-2-2-2 (30,50,70,100,120)
push press 3-3-3-3-3 (120, 120, 110, 110, 110)
push jerk 5-5-5-5-5 (all at 110 except last set done at 70; I failed the last clean and didn't want to risk dropping the weight)

cleans were ugly, press and push press were okay, need to work on landing for the push jerk

Derek Maffett 08-16-2007 11:22 PM

Yeah, my OAC's are like that. Strength vanishes moments after starting.

Ken Mindoro 08-19-2007 02:39 PM

8/17
worked pvc bar

8/19
squat/pushup ladder 10-10-20-25-30

Ken Mindoro 08-20-2007 07:03 PM

Re: Ken M's log
 
8/20
CFWUx3 (ohs with 45# bar)
then 5-5-3-3-3-3-3 FS

30, 40, 95, 135, 145, 155, 165, 170

first time doing FS, elbows up/out, chin up, didn't dump a single weight, will definitely go heavier next time. all the core work in the WU made me a little shaky, but not too bad

finished with 5 sets of 5 on dead hang pullups

Ken Mindoro 08-21-2007 11:36 PM

Re: Ken M's log
 
8/21
CFWUx1
weighted pullup 3-3-3-3-3-3-3-3
20-35-45-50-55-60-60-60

not much time, so only 30 seconds rest between sets, finished with a few one arm negatives, still barely able to slow things down, and then a few sets of pistols

Ken Mindoro 08-24-2007 04:02 PM

Re: Ken M's log
 
8/23
CFWUx3, did 15 deadhang pullups super slow
then I tried a WOD from a recent posted video

21-18-15-12-9-6-3
SDHP
Push Jerk
40# bar

First two sets broken, all the rest unbroken. Will try a heavier weight next time.


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