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-   -   Shane's Wrestling Strength CF Log (https://board.crossfit.com/showthread.php?t=60461)

Shane Jensen 12-16-2010 03:08 PM

Re: Shane's Wrestling Strength CF Log
 
12/16
Warm Up

20 Burpees
K-Bell Overhead Squat @40 (Score is total reps)

10:00 AMRAP

10 burpees each time K-Bell falls below head level.

135 reps

Shane Jensen 12-17-2010 05:50 AM

Re: Shane's Wrestling Strength CF Log
 
12/17
Warm Up

"Annie"
50/40/30/20/10
Double Unders
Sit Ups

15:40

Embarrassing.

Idea was to do this as just a little bit of active rest, DU's had no rhythm at all.

Shane Jensen 12-20-2010 06:08 AM

Re: Shane's Wrestling Strength CF Log
 
12/20
Warm Up

[B]Back Squat[/B]
185x5
225x5
285x3
300x3
315x3
325x3
335x1 (Missed rep 2)

[B]Row 2000 m[/B]

7:13.7

Steady. Steadily miserable. Wanted to go sub 7:00 and I think I might have it in me if I go into the row fresh.

Shane Jensen 12-21-2010 10:13 AM

Re: Shane's Wrestling Strength CF Log
 
12/21
Warm Up

"Nutts"
10 Handstand Push Ups
15 Deadlifts @250
25 Box Jumps @30"
50 Pull Ups
100 Wall Ball Shots @20
200 Double Unders
Run 400 meters w/ #45 plate

34:35

Shane Jensen 12-22-2010 10:01 AM

Re: Shane's Wrestling Strength CF Log
 
12/22
Warm Up

[B]Baseline[/B]
Row 500 m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

4:37

First time I'd done this since my initial session back in July, did it about two minutes quicker this time. Squats felt a little slow coming off the rower.

[B]Randy[/B]
75 Power Snatches @75

5:24

Coming in the goal was sub 5:00, but overall I'm alright with this.

Shane Jensen 12-23-2010 05:11 PM

Re: Shane's Wrestling Strength CF Log
 
12/23
[B]
Tabata "Bottom to Bottom" Squats[/B]
16/16/16/16/16/16/16/15

[B]Run 1 Mile[/B]
7:34

Pretty good workout. Was a little disappointed to miss out on going 16's all across with the squats, was slow to start on the last interval and just missed getting the last rep in before the buzzer.

Considering I was basically waddling the first 200 m or so definitely pretty satisfied with the mile pace.

Shane Jensen 12-24-2010 09:48 AM

Re: Shane's Wrestling Strength CF Log
 
12/24
Warm Up

"12 Days of Christmas"
1: 100 meter run
2: Muscle Ups
3: Handstand Push Ups
4: DB Thrusters @45
5: Burpees
6: Knees to Elbows
7: Pull Ups
8: Box Jumps @18"
9: Sit Ups
10: K-Bell Overhead Squats @24 KG
11: Wall Ball Shots @20
12: K-Bell Sumo Deadlift High Pulls @24 KG

40:56

Done like the song. Despite the fact that it took so long it wasn't really that bad. Was steady.

Shane Jensen 12-27-2010 03:30 PM

Re: Shane's Wrestling Strength CF Log
 
12/27
Warm Up

Split Jerks
165x1
195x1
210x1
230x0 (Too loose, bad dip and drive, got it overhead but it ran me around and I lost it before I could stabilize)
235x1 (Better)
245x1 (5 lb PR, felt great)
255x1 (Too heavy)

Shane Jensen 12-28-2010 05:56 AM

Re: Shane's Wrestling Strength CF Log
 
12/28
Warm Up

[B]7 Rounds[/B]
3 Front Squats @185
7 L-Pull Ups

8:13

[B]Tabata Row (Distance)[/B]

944 m

Shane Jensen 12-29-2010 05:58 AM

Re: Shane's Wrestling Strength CF Log
 
12/29
Warm Up

Back Squats
45x5
135x5
185x5
225x5
295x5 (Felt awful, knees caving in at the bottom, poor hip drive)
305x5 (Much better set, this may be a 5 lb PR for 5 reps. Need to check)
310x4+1

Last set was good through 3 reps, 4th rep was a real struggle to the point of where I knew if I went for 5 I was going to get pinned, so I racked it waited about 30 seconds and then did the 5th


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