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

Shane Jensen 09-01-2010 08:08 AM

Re: Shane's Wrestling Strength CF Log
 
9/1
Warm Up

5 Rounds (30:00 Cap)
9 Thrusters @115
1 Muscle Up
19 Toes to Bar
66 Double Unders (Modified to 198 Single Unders)

4 Rounds + Thrusters + Muscle Ups + 2 Toes to Bar

Birthday workout for one of the trainers at our affiliate today.

Shane Jensen 09-02-2010 07:56 AM

Re: Shane's Wrestling Strength CF Log
 
9/2
Warm Up

5/5/3/3/1/1/1/1/1/1/1 Deadlifts

295x5x2
325x3x2
335x1
350x1
365x1
375x1
390x1
425x1 (PR)

Plan coming in today was to do 23 deadlifts in honor of my 23rd birthday. Only wound up doing 22 since I hit the PR.

Very excited. Did exactly what I came into the day wanting to do.

Shane Jensen 09-03-2010 07:52 AM

Re: Shane's Wrestling Strength CF Log
 
9/3
Warm Up

Cindy (20:00 AMRAP)
5 Pull Ups
10 Push Ups
15 Squats

16 Rounds + 8 Push Ups

First go round with Cindy, definitely a deceptively tough workout. Nice little programming variation in between heavy deadlifts yesterday and heavy whatever we're going to do tomorrow.

Shane Jensen 09-04-2010 08:51 AM

Re: Shane's Wrestling Strength CF Log
 
9/4
Warm Up
30 K-Bell TGU's @20

Strength
7x1 Clean and Jerk
165x1
185x1
195x1
205x1
220x1 (New clean and jerk PR, should have had this a month ago)
230x0 (New clean PR, missed the jerk)
235x0 (Looking for another clean PR, got down to the bottom and got my elbows through but the weight sat me down on my ***)

Grace
30 Clean and Jerks @135

3:21. First go round with Grace, came in looking to break 3:00 and was on track after 12 reps in the first minute. Got to stop hesitating (resting) before the jerk when I get tired.

Team Workout
5 Rounds
50 Jump and Touch
50 Thrusters @95
50 Rope Raise and Lower to/from floor

Team of five, we broke it down to where you basically did ten of each exercise per round.

Shane Jensen 09-06-2010 07:49 AM

Re: Shane's Wrestling Strength CF Log
 
9/6
Warm Up

Severin
50 Strict Pull Ups
100 Push Ups (Release hands at bottom)
Run 800 m

14:16

Had to cut the run short due to time and facility constraints. Good quick workout though.

Shane Jensen 09-07-2010 08:06 AM

Re: Shane's Wrestling Strength CF Log
 
9/7
Row 500 m (1:37)

5x3 Overhead Squats
155x3
170x3
185x3
195x3
205x3

All weights felt good. Hardest part of 205 was jerking the weight up overhead.

Row 250 m (:47)
Rest :30
Row 250 m (:48)
Rest :30
Row 250 m (:48)

Shane Jensen 09-08-2010 07:53 AM

Re: Shane's Wrestling Strength CF Log
 
9/8
Warm Up

Helen
Run 400 m
21 KB Swings @24 KG
12 Pull Ups

3 Rounds

10:47

First time I've ever done a regular Helen. Came in shooting for around ten minutes so while there is obviously room to improve I'm pretty satisfied with this time. While this was tough I've got to say I definitely prefer it like this to the pyramid style that I did back in July.

Shane Jensen 09-09-2010 07:50 AM

Re: Shane's Wrestling Strength CF Log
 
9/9
Gymnastic's Warm Up

Fran
Thrusters @95
Pull Ups

21/15/9

5:40

First time doing Fran. Came in shooting for 5:00 but I'm not too broken up about this time.

Definitely tougher than I thought it was.

Thought I'd get all the thrusters unbroken but had to drop the bar after 11 in the set of 15, and then after 5 in the set of 9.

Pull ups were tough but I knew they would be.

Shane Jensen 09-10-2010 07:38 AM

Re: Shane's Wrestling Strength CF Log
 
9/10
Warm Up

Helton
Run 800 m
30 Dumbbell Squat Cleans @40
30 Burpees

2 Rounds

22:20

Tough workout. Not really one that makes you question whether or not you want to keep going, just a grind.

Shane Jensen 09-11-2010 08:05 AM

Re: Shane's Wrestling Strength CF Log
 
9/11
Warm Up

Snatch Balance
45x3

95x3

115x3

145x1
145x1
145x1

160x0
160x1
160x1
160x1

175x1
175x0
175x1
175x1

First time I've ever done these. Definitely a movement that I think will take some getting used to, but I can definitely see how it'll benefit me when doing snatches from the ground.

Two lifts that I missed I was just thinking too much. Focusing so much on getting under the bar quick I wasn't getting my shoulders locked once I got to the bottom and the weight got out in front of me.


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