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-   -   David's log 2012 (https://board.crossfit.com/showthread.php?t=72661)

David Russell 01-12-2012 10:20 PM

David's log 2012
 
Last WOD on 12-19-2011

7 rounds
42 lb sand bag sumo deadlift x 10
Push up x 10

A few hours later...
Two rounds
one mile (8 minutes)
20 seconds of double unders

First day back from being sick, so stayed at 70%.
I've been craving (feinding?) a workout, so it was awesome.

David Russell 01-24-2012 12:08 AM

Re: David's log 2012
 
Mon
ME
Deadlift
170 lb x 5 195 lb x 5 220 lb x 11
Pull-up
35 lb x 5 35 lb x 5 40 lb x 5

Had to bump the weight down for the PUs on sets
2&3 and barely made the last set anyway.
I might still be too high, we'll see.
Didn't make time for metcon today.

David Russell 01-25-2012 11:13 PM

Re: David's log 2012
 
Wed
AM
ME back squat
125 & 150 x 5
160 x 9
ME press
75 & 90 x 5
100 x 9

PM
8 min AMRAP
95 lb thruster x 5
Pull-up x 5
9 rounds
Fun Fran-ish WOD
felt a little nauseous after

David Russell 01-27-2012 12:57 AM

Re: David's log 2012
 
Thu

ME 2:30 between sets
Bench
125, 135 x 5
165 lb x 10
Row
75, 95 x 5
145 x 6 1-2inches off of full ROM
on the last set (bar to sternum)
Deadlift hold
175, 205 x 15 sec
225 x 26 sec

David Russell 01-28-2012 05:47 PM

Re: David's log 2012
 
Sat

ME
Front squat
110 , 125lb x 5
145 x 10
Dip
12.5, 15 x 5
25 x 8

David Russell 01-30-2012 11:54 AM

Re: David's log 2012
 
Sun
2 mile walk/ run
20-60sec run, 2-4min walk
Not a full CNS/sweaty workout, felt good though

David Russell 02-01-2012 12:27 PM

Re: David's log 2012
 
Wed

ME
Back squat
175 lb 5-5-5
Press
115 lb 5-5-5

David Russell 02-02-2012 12:39 PM

Re: David's log 2012
 
*Tue*
Two days late, I forgot

ME
Deadlift
245 5x3 (double overhand)

Pull-up
45 x 5,5,4

David Russell 02-03-2012 02:27 AM

Re: David's log 2012
 
Thu

ME
Bench
175 lb x 5,5,5
205 x 1
Row
115 lb x 5,5,5
145 x 1
Deadlift hold
245 lb 15,15,15sec
325 x 3sec

David Russell 02-04-2012 12:52 PM

Re: David's log 2012
 
Sat

ME
Front squat
165 lb x 5-5-5
225 x 1
Dip
30 x 5-5-5
75 x 1

David Russell 02-07-2012 12:13 AM

Re: David's log 2012
 
Mon

ME
Deadlift
275 x5x3

Pull-up
45 x 5x3

David Russell 02-07-2012 11:53 PM

Re: David's log 2012
 
Tue

Me
Back squat
195 x5x3

Press
125 x 5,5,3

David Russell 02-08-2012 11:33 PM

Re: David's log 2012
 
Wed
Ran to work
2 miles in 18 min @75% effort
Walked home

David Russell 02-10-2012 02:27 AM

Re: David's log 2012
 
Fri
ME
Bench
185 x 5 x 3
Row
125 x 5 x 3
Deadlift hold
275 x 15 count x 3
(no timer, somewhere
between 10-13sec)

David Russell 02-12-2012 12:58 PM

Re: David's log 2012
 
Mon

ME
Front squat
175 5x3
Dip
35 5x3

David Russell 02-19-2012 01:09 PM

Re: David's log 2012
 
Sa
1 mile run: 5:56
≈10min rest
0:60 on, 2:00 off 1mile was ran
5 rounds+ 0:20
A little slow, but great to run again


Su
ME
Deadlift
285lb 5x3
Grip was solid today

Pull-up
45lb 5-5-4
Hmm, same as last time and just as hard

David Russell 02-21-2012 12:20 AM

Re: David's log 2012
 
Mon

4 rounds
Towel pull up x 6
Squat x 15
HSPU x 6
Squat x 15
Untimed, 8-12min range
Kinda lazy, too much resting in between

A few hours later

C&J 175lb x 1

ME Back squat
205lb 5x3
Felt great!
This time very close to ATG

ME Press
125 x 5,5,5
Good battle for the last rep

4 min AMRAP
GHD sit-up x 3
60 lb DB snatch x 3 (R)
GHD sit-up x 3
60 lb DB snatch x 3 (L)
5 rounds

David Russell 02-22-2012 01:02 PM

Re: David's log 2012
 
Wed

ME Bench
190 5x3
Racked bar for 4 sec rest to get the last rep
ME Row
135 lb 5x3

6 min AMRAP
135 lb bench x 3
135 lb front squat x 3
6 rounds+ 3 bench press

ME Deadlift hold, alternate grip
15sec: 295lb, 300lb
3 sec: 345, 365, 385lb
ME BB crushers
5 reps@135lb,155lb

4 rounds
0:30 double unders
0:10 rest
0:30 push press (35lb DBs)
0:10 rest
DUs 25-20-25-20
PPs 12-10-14-13
Distraction, rested 1:00 after round 2

Fun day at the gym. 1hour 40min total

David Russell 02-24-2012 12:08 AM

Re: David's log 2012
 
Thu

ME Front squat
185lb 5x3
ME Dip
40lb 5x3

David Russell 02-28-2012 12:01 AM

Re: David's log 2012
 
Mon
ME Deadlift
310lb x 5
Fast easy pull, grip failing at the end
ME Pull-up
50lb x 5
2-4 breaths to finish last 2 reps on both
Weights for both were perfect
(Very close to too heavy)

David Russell 02-29-2012 12:40 PM

Re: David's log 2012
 
Wed

ME Back squat
220lb x 5
ME Press
130lb x 5
both lifts had me a little psyched out
but were not a big deal once I got going

David Russell 03-07-2012 12:13 AM

Re: David's log 2012
 
Tue

Dig 5 cubic yd hole w/ shovel + brother
3 hours

ME Deadlift
315lb x 5
ME Pull-up
52.5lb x 5

David Russell 03-07-2012 02:02 PM

Re: David's log 2012
 
Wed

ME Back squat
225lb x 5
ME Press
135lb x 5

David Russell 03-09-2012 12:33 AM

Re: David's log 2012
 
Thu
ME Row
5x 155lb
ME Deadlift hold, double-overhand
15 sec 270lbf(.5sec short)
ME BB crushers
5x 160lb

Metcon
Death by 115 lb thruster
8 rounds
Wrist flexibility needs some work
and this was good for it

David Russell 03-09-2012 06:21 PM

Re: David's log 2012
 
Fri

Run
1 mile (5:53)
rest 9 minutes
1 mile worh of intervals
0:30 on, 1:00 off
10 rounds + 12 sec

David Russell 03-11-2012 01:45 PM

Re: David's log 2012
 
Sun

Run
400m x 3, 2:00 rest
76,77,70 sec

ME Front squat
5x 185lb
ME Bench
5x 200lb
I failed on #5 so I reracked and did one more
(took 8-10 seconds)

David Russell 03-12-2012 11:39 PM

Re: David's log 2012
 
Mon

Run
400m in 70sec rest 5:00
800m x2 in 2:54 and 3:21with 5min rest
Wow, really fell apart on the last 800

ME deadlift
325lb x5
ME pull-up
55lb x5

David Russell 03-14-2012 11:27 PM

Re: David's log 2012
 
Wed

ME Back squat
240lb x5 huge battle to get this 15lb pr
Maybe a little over ambitious, form was junk on last rep

ME Press
140 x 4 failed on #5, felt unresolved ... so
1x 140,140,150... better

David Russell 03-15-2012 10:57 PM

Re: David's log 2012
 
Thu
AM
Run
1M in 5:57 rest 9 min
1M of 1min run, 2min rest
5 rounds + 10 sec
Not motivated this morning,
my mile time reflected it

PM
ME Row
5x 165lb failed on #5
ME Deadlift hold
Double overhand
14sec x 285lb oops! 5lb more than intended
Mixed grip
9 sec x 335 lb
10 sec x 355 lb
ME BB crushers
5x 165lb

David Russell 03-18-2012 01:58 AM

Re: David's log 2012
 
Sat
was supposed to do ME front squat&bench
Squat station was taken so did clean 135 x 5
Tried 185... not even close
Bench was supposed to be 205x 5
Instead I had to do 1-1-1-2 with 10-20 sec rest
Felt weak all week, I'm starting my rest week early :-(

David Russell 04-02-2012 10:06 AM

Re: David's log 2012
 
Mon
AM
Deadlift
355lb x3 fail
345lb x3 fail
On both, grip failed at the top of rep #1.
Full lockout @345 but couldn't lower it with control
Pull up
65lb x3

PM run 1mile: 5:41
Walk 400m, run 400m: 1:15


Tue
Back squat
255lb x3 racked weight for a 5 sec break for last rep
Press
145lb x3


Thu
2:00pm
Row
175lb x3 failed 1" from the top on #1&3
ME deadlift double overhand
295lb x3 couldn't lower #3 controlled
ME barbell crusher
185lb x3 cheated a little, not full extension

3:30pm run
800m 2:31


Fri
Run
1200 x2 rest 3:00
In 4:13,4:38 harder than I thought

David Russell 04-08-2012 11:05 PM

Re: David's log 2012
 
Tue
Deadlift 335lb x3 grip fail
after lockout on #3
On the 2:00
Press 125 5x3
On the 0:45
Pull-up 35 5x3 last set broken up
OHS 65 5x3


Wed
Run 100m x 10 15-17.5seconds


Thu
6" box squats x2 135lb,185,215
Press 155 x1
Deadlift hold 5-7sec 315,390
Double-overhand @315
Pin press 185 x3 5sec rest between reps


Fri
Run 1mile untimed felt slow, 5:55-6:05 ish


Sat
Back squat 225 5x3
Row 155 5x3 failed 3or4 reps between the last 2 sets
Bench 185 5x3
Deadlift hold 325 x 5,6sec (double-overhand)

David Russell 04-16-2012 05:06 PM

Re: David's log 2012
 
Tue am
Deadlift x5: 295lb,335
Squat x5: 205lb,215
235x7
1 round
70 lb press x20
165 lb squat x20
265 lb deadlift x10

pm
8min AMRAP
155lb clean and push press x3
Pull-up x6
4 rounds (nasty clean form)


Thu am
hill sprints 30:90x6

pm
Press x5: 130lb,135,140,160x1
Pull-up x5: 30lb,35,45,80x1
Clean&jerk skill work


Sat am
Deadlift x5: 305lb,345
Squat x5: 215lb,225,245(x6)
Bench x5: 165lb,185,195
Row: 175lbx2, 155x6


Next week= rest week

David Russell 04-29-2012 12:01 PM

Re: David's log 2012
 
Sat
Deadlift x5: 310lb,355
rest paused the last 2

Tue am
50lb pull-up on the minute
1,2,3,4,4+1(3 sec rest)
205 bench press on the minute
1,2,3
Bench 225x1
pm
clean x1
135lb,155,175,185,195f,185
Press x1 155lb,165


Sun
Deadlift x3: 315lb,335,370(x4)
x1: 390!!!! I didn't think I had it in me
but it went up pretty fast

David Russell 05-02-2012 09:49 PM

Re: David's log 2012
 
Tue
Bench 205lb x4 failed a 5th rep
6 singles @215
Row 155lb x6

Wed am
Press 145lb: 4(f#5) 2,2,1,1
Pull-up +65lb: 2,3,4,
6singles with 20sec rest
Clean & jerk x1: 135lb,155,165,
175,180,185
Power cleaned the last one
pm
Squat 165 x5 2-5sec rest pauses

David Russell 05-07-2012 01:24 PM

Re: David's log 2012
 
**last post eddit**
squat was [U]2[/U]65



Sat
Deadlift x5: 335lb,
5 singles with 10-20sec rest @375
Wanted 5 regular reps, but wasn't going to happen
I suspect bad form, my hamstrings didn't feel very involved, hmm...
I'm also feeling generally worn out so I'm skipping next weeks
workout and going for some big PRs on my b-day

David Russell 05-19-2012 11:27 AM

Re: David's log 2012
 
Okay, no b-day pr due to back spasm
Sun
back started fealing better
Did a pushup workout
20-20-20-20-20 with 1 minute rest
6 minutes rest, 26 reps

Tue
Every 30 seconds for 10 minutes: 3 strict pullups and 5 squats
did some extras in the last few rounds
total of 63 pullups and 110 squats
Squats were easy, just threw them in because I needed the rest from pulling anyway.

Wed
Got sick, blegh, already fealing 90% so getting back into it soon

David Russell 05-24-2012 04:42 PM

Re: David's log 2012
 
Thu 5-24
75 strict pullups
195 squats
In 13 minutes
Broken into about 25 rounds
(crossing my fingers that I'm not sick anymore)

David Russell 06-08-2012 08:36 AM

Re: David's log 2012
 
5-27
10 push-ups
5-28
20 sec L-sit
6-2
run 2M to work and 2M back
6-3
run 2,2.5, and 4.5M
6-5
run 2and 2M
6-6
run 2M, muscle-ups all singles 10 total
6-7
am muscle-ups all singles 21 total
pm muscle-ups all singles & doubles 9 total ( greasing the groove)
335lb deadlift all singles 3 total
125 lb press all singles and doubles 6 total
145 lb clean & jerk all singles 3 total
95 lb OHS all singles 3 tota


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