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-   -   John's Workout Log (http://board.crossfit.com/showthread.php?t=74299)

John Heaney 03-21-2012 09:49 AM

John's Workout Log
 
I've tried keeping this in the past...figured if I do it online it will keep me motivated.

Saturday 2012.03.17:

Fran (5:04)

Turkish Get-Ups, 2 each arm (32kg, 36kg, 36kg)

6 mile run with 6 bricks in backpack (30lbs). Alternating 10 burpees and 20 pushups each mile.

Monday 2012.03.19:

4x8 Back Squat (185#, 205#, 205#, 185#)

4 Rounds for time: (17:10 with 20# Vest)
10 Back Extensions
20 Toes to Bar
10 BW Towel Ring Rows
20 Wall Balls Shots 20/14

3 Mile Run (Morning)

5 Mile Run (Afternoon)

Tuesday 2012.03.20:

3 Mile Run

5x3 Bench Press (195#, 205#, 215#, 210#, 205#)

Hockey (Approx. 20 min on ice time)

John Heaney 03-22-2012 06:31 AM

Re: John's Workout Log
 
Wednesday 2012.03.21

3 Mile Run (21:47)

Whitten (4 Rounds + 22 KB swings at 40 min cutoff)

John Heaney 03-23-2012 12:42 PM

Re: John's Workout Log
 
Thursday 2012.03.22

Games WOD 12.5

62 Reps

John Heaney 03-24-2012 02:47 PM

Re: John's Workout Log
 
Friday 2012.03.23:

5 Mile Run

5x3 Incline Bench Press (175#, 185#, 195#, 185#, 185#)

Saturday 2012.03.24:

Isabel (7:31)

Games WOD 12.5 (81 Reps)

John Heaney 03-26-2012 04:41 PM

Re: John's Workout Log
 
Monday 2012.03.26

2 Mile Run @ 1% (14:45)

5x5 Back Squat (205#, 215#, 225#, 235#, 195#)

1 Mile Run @1% (7:10)

Five Rounds for Time (9:46)

165# Power Clean, 5 Reps
185# Bench Press, 5 Reps

Jeremy (5:28)

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

John Heaney 03-28-2012 11:29 AM

Re: John's Workout Log
 
Tuesday 2012.03.27

2 Mile Run

4x8 Deadlift (185#, 225#, 245#, 225#)

Mary (7 Rounds)

5 HSPUs
10 Pistols
15 Pull-ups

6.5 Mile Run

John Heaney 03-29-2012 06:23 AM

Re: John's Workout Log
 
Wednesday 2012.03.28

Power Snatch 3x3x3x1x1x1 (95#, 105#, 115#, 135#, 145#, 135#)

12, 9, 6 (13:21)

155# Back Squat
155# OH Squat
155# Push Jerk

John Heaney 04-04-2012 06:08 AM

Re: John's Workout Log
 
Saturday 2012.03.21
Sunday 2012.04.01


Go Ruck Challenge

10:00 PM to 9:30 AM
Approx. 16 miles with 40 pound backpack; lots of other ****.

John Heaney 04-04-2012 06:09 AM

Re: John's Workout Log
 
Monday 2012.04.02

3 Mile Run

Tuesday 2012.04.03

5 Mile Run

3x8 Bench Press (135#, 175#, 185#)

John Heaney 04-05-2012 05:32 PM

Re: John's Workout Log
 
Wednesday 2012.04.04

5 Mile Run


Thursday 2012.04.05

3 Mile Run (1% incline; 21:30)

Muscle Up Practice

155 pound Squat Clean and Jerk, 30 reps (17:41...had nothing today)


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