CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Shane's Wrestling Strength CF Log (https://board.crossfit.com/showthread.php?t=60461)

Shane Jensen 08-21-2010 07:00 AM

Re: Shane's Wrestling Strength CF Log
 
8/21
5K Race

23:14

Relatively satisfied with how things went. Came in shooting for 22:00 but came out a little too hard early to keep the necessary pace the whole time.

Had I not broken 24:00 I'd have been kind of unhappy so I kind of middled things.

Shane Jensen 08-21-2010 09:29 AM

Re: Shane's Wrestling Strength CF Log
 
Just got a text from one of the owners of my affiliate who stuck around the post-race event longer than I did. Apparently my time was good enough to win my age group.

I sent back a joking response asking if I was the only entrant.

Shane Jensen 08-23-2010 08:58 AM

Re: Shane's Wrestling Strength CF Log
 
8/23
Warm Up

5x3 Deadlifts (80%) @325

Nice easy weight, felt good.

20/15/10/5
Burpees
24" Box Jumps
Toes to Bar

11:09

Still am absolutely terrible at toes to bar. Busted through the burpees and the box jumps pretty quick though.

Shane Jensen 08-24-2010 09:36 AM

Re: Shane's Wrestling Strength CF Log
 
8/24
Warm Up

3:00 (AMRAP)
Ground to Overhead @155

16 Reps

Cindy (5:00 AMRAP)

6 Rounds + 1 Pull Up

Prepping for an affiliate competition coming up this Saturday. This combination is going to be one of three WOD's on the day.

Will be shooting for 20 reps and 7 full rounds on Saturday.

Shane Jensen 08-25-2010 08:59 AM

Re: Shane's Wrestling Strength CF Log
 
Not one of my better days...

8/25
Warm Up

Test 3

Tabata Squats
20/20/20/20/19/18/19/19

Score = 18

Max Muscle Ups in 4:00

6 (Hit the first 5 of these unbroken but that absolutely fried my false grip and was only able to get 1 over the last 3:00)

Score: 108

Disappointing.

Would have liked to go 20 all the way across with the squats but 18 was fine for me, but failing on the muscle ups like I did really frustrated me.

Threw some wrist guards on after the workout was over and got some coaching tips then busted out 5 or 6 more, and they did start to feel a little better. Still not particularly pleased with how things went though.

Shane Jensen 08-26-2010 08:22 AM

Re: Shane's Wrestling Strength CF Log
 
8/26
Warm Up

Clean and Jerk
4x5 @95
1x2 @115
1x2 @135
1x1 @155

Very light weight. Focusing on speed and opening the hips before starting the second pull in anticipation of competition on Saturday.

Competition weight is going to be 155.

Pull Ups
5x5

Working on butterfly kip.

Shane Jensen 08-26-2010 06:17 PM

Re: Shane's Wrestling Strength CF Log
 
Just got the workouts for Saturday's competition.

60 people signed up, with only two workouts it should be a short day.

Workout #1
30 Wall Ball Shots @20
15 Push Press @95
60 Butterfly Sit Ups
15 Thrusters @95
30 Box Jumps @24"
15 Sumo Deadlift High Pulls @95
60 Squats
Run 400m

For time.

Workout #2
20 Ground to Overhead @135

AMRAP
5 Pull Ups
5 Burpees

7:00 time cap.

Shane Jensen 08-28-2010 11:56 AM

Re: Shane's Wrestling Strength CF Log
 
8/28

Competition Day

[B]Workout #1 (7:00 time cap)[/B]
20 Ground to Overhead @135

AMRAP
5 Burpees
5 Pull Ups

The way this event was scored was based off of your rounds of burpees and pull ups.

I got 6 Rounds + 5 Burpees + 3 Pull Ups which I think was good enough to win the heat that I was in. I finished the ground to overhead portion in first (which was my goal going into the workout) and I don't think anyone else caught me.

Finished middle of the pack overall.

[B]Workout #2 (20:00 time cap)[/B]
Run 400m
30 Wall Ball Shots @20
15 Push Press @95
90 Butterfly Sit Ups
15 Thrusters @95
30 Box Jumps @24"
15 Sumo Deadlift High Pulls @95
90 Squats
Run 400m

Finished this in 18:20. I came expecting this event to not be that bad but the addition of the extra run and jacking the sit ups and squats from 60 to 90 made it pretty bad. Second in my heat, and then again middle of the pack overall.

All in all it was a fun day.

Shane Jensen 08-30-2010 07:49 AM

Re: Shane's Wrestling Strength CF Log
 
8/30
Row 500 m (1:37)

Warm Up

Row 500 m (1:38)

5x3 Back Squats
275x3
290x3
300x3
305x3
315x3

Good day. Legs were still feeling it from the hard rows during the warm up on the first couple of sets but I got them back under me eventually and the last several felt really good.

Shane Jensen 08-31-2010 08:14 AM

Re: Shane's Wrestling Strength CF Log
 
8/31
Warm Up

Diane
21/15/9
Deadlift @225
Handstand Push Ups

9:44

Deadlifts were easy, cruised through all three sets unbroken. Handstand push ups were tough.

Knocked out 11 on the first run and then it was 3-5 each time from there to finish the sets out.


All times are GMT -7. The time now is 10:33 AM.


CrossFit is a registered trademark of CrossFit Inc.