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

Shane Jensen 04-11-2012 09:24 AM

Re: Shane's Wrestling Strength CF Log
 
4/11
Warm Up

[B]Bench Press[/B]
45x10
135x10
185x3
205x3
225x3
240x2

Going to start varying up my upper body volume days here going forward I think. Start working both this and push presses in in a rotation along with the standard press that I've been doing.

Would have liked to get a third rep on that last set, but given that this is I think the 5th time that I've benched since July 2010 I'm certainly not going to get too upset about it.

[B]"Annie Upside Down"[/B]
50/40/30/20/10 Double Unders
50/40/30/20/10 Superman Back Extension

7:59

This WOD is going to be programmed at my affiliate during one of my upcoming rest days and when I saw it in our programming for the month it stuck out as one that looked too interesting not to do.

Much different than I thought it was going to be, I didn't think I'd go this fast. This is 39 seconds faster than my regular Annie time. I expected it to be slower.

Doubles were ok. Tripped up once during the round of 50, twice during the round of 40, and once during the round of 30. Just looked to go steady through the supermans.

Shane Jensen 04-13-2012 04:01 PM

Re: Shane's Wrestling Strength CF Log
 
4/13
Warm Up

[B]Power Clean[/B]
115x3
155x2
175x1
195x1
215x1
235x1
255x1

Very happy with how these went. Decided to give these a go since I rarely ever do them just to see where I was at. Lined up a little closer to the bar than normal to get myself more out over it at my start and things really came together nicely.

For legitimate Power Cleans I'm pretty sure 255 is a 20 lb PR. I had my PR down as 245 but that rep was very iffy as to whether or not it was power.

[B]Front Squat[/B]
45x10
135x8
225x4
255x2
285x2x6

Second to last front squat day on the Catalyst program. Just grinding these out. Narrowed my grip up a little bit on the last three sets and got a little more of a bounce.

[B]Ring Dips[/B]
BWx18
BWx14
BWx13

18 ties a PR here, would have liked to get more though but my chest and triceps are still a little tight from benching on Wednesday.

[B]3 RFT[/B]
Run 400 meters
30 Overhead Squats @75
21 Pull Ups

~17:00

This was a main site workout that came up last January and absolutely for whatever reason just crushed me so as a result I was pretty excited to come in and hit it today.

Unfortunately I was only able to approximate my time. I got out to the turn around point on my second run and was hit with a wave of GI discomfort we'll say. Getting back and taking care of business wound up costing me between four and five minutes. Pull ups were crap (pardon the pun, or maybe not) here too.

Shane Jensen 04-14-2012 11:12 AM

Re: Shane's Wrestling Strength CF Log
 
4/14
Warm Up

[B]Clean[/B]
115x5
155x2
185x1
205x1
225x1
245x1
265x0x1
280x0x0x0

Frustrating here. Was hoping that the success from yesterday would carry over into today but it just didn't happen. Just a little off. Part of the frustration is that I can feel how close I am to just starting to kill these weights. Just have to start doing it.

Let the miss at 265 where I was just sloppy get into my head a little.

[B]Snatch Pulls[/B]
185x2
205x2
215x2
225x2
225x2

Will build these up until I'm doing 5x2 at 225 on these.

[B]Glute Ham Raise[/B]
BWx12
BWx12
BWx12

Steady build here.

[B]For Time[/B]
100 Double Unders
10 Cleans @135
20 Box Jumps @24"
10 Cleans @135
20 Box Jumps @24"
10 Cleans @135
20 Box Jumps @24"
100 Double Unders

15:08

This wound up being pretty tough, definitely tougher than I expected it to be. Oddly enough I was most satisfied with how I did on the double unders here. Did the first hundred in about 2:00 working at an easy pace and then gutted through the last 100 in about 3:20 doing ten sets of ten.

Hardest part here was the cleans. They kicked me pretty good all three rounds.

Shane Jensen 04-15-2012 10:36 AM

Re: Shane's Wrestling Strength CF Log
 
4/15
Warm Up

[B]Snatch[/B]
95x5
115x2
135x2
150x1
160x1
170x1
180x0 (Went down to knee)
190x1
200x0x0
207x0x0x0

Pretty much same as yesterday. Am so close on all of these weights but just not hitting them. Very frustrating.

[B]Clean Pulls[/B]
135x5
225x2
275x1
315x1x6

Was kind of rushing through these. Should have slowed down and taken my time and done them in the same format as the last three times.

[B]Pendlay Rows[/B]
145x10x3

Working back up here doing these correctly now.

[B]AMRAP 7[/B]
3 Deadlifts @275, 3 Handstand Push Ups
6 Deadlifts, 6 Handstand Push Ups
9 Deadlifts, 9 Handstand Push Ups
12 Deadlifts, 12 Handstand Push Ups
15 Deadlifts, 7 Handstand Push Ups

82 reps

File this one in the "be careful what you wish for" category. Kind of put this together from what everyone thought (myself included) 12.5 was going to be. Climbing up in numbers on the deads wound up much harder than I expected it to. Handstand push ups were easy. They were unbroken all the way through.

[B]For Time[/B]
Row 500 meters

1:33.8

7 seconds off my PR. I need to start hitting things like this just to build up mentally. Got to be willing to go to and stay in the bad place for longer.

Shane Jensen 04-17-2012 04:49 PM

Re: Shane's Wrestling Strength CF Log
 
4/17
Warm Up

[B]Back Squat[/B]
45x10
135x10
225x5
275x3
315x1
345x2x4

These felt good. Going to go for a 1RM on Sunday and the way these felt today were very encouraging. Was fast out of the bottom the whole time.

[B]Chest to Bar Pull Ups[/B]
BWx12
BWx12
BWx12

Was shooting for at least 13 reps on the first set, but just straight up whiffed on the final rep. Just missed the bar. Was glad to get 12's across here again though.

[B]3 RFT[/B]
10 Swings @2 pood
15 Burpees

Rest 1:00

[B]3 RFT[/B]
30 Double Unders
10 Hanging Leg Raises

8:55 (3:22, 5:33)

This was interesting.

Rather than do the intelligent thing and pace the first part to be feeling better going into part two I went out and completely blew up on the first part and had to suffer during the second part a little bit.

Shane Jensen 04-18-2012 03:58 PM

Re: Shane's Wrestling Strength CF Log
 
4/18
Warm Up

[B]Push Press[/B]
45x10
95x10
135x3
165x2
185x1
195x1
205x1
215x1
225x0
185x3

Don't touch this movement very often so this was good to hit. 215 tied my PR then got a little more volume in after failing at 225.

[B]For Time[/B]
Row 500 meters
5 Bear Complexes @135
Row 400 meters
4 Bear Complexes @135
Row 300 meters
3 Bear Complexes @135
Row 200 meters
2 Bear Complexes @135
Row 100 meters
1 Bear Complex @135

13:23

Some day I'm going to stop underestimating how hard these workouts that I put together in my head are going to be. This was tough. Rows weren't bad, stayed at a pretty consistent 1:45'ish pace although I have a tendency to row too fast in WOD's like these.

The Bear with 135 though was tough. Spent a lot of time resting with the bar on my shoulders. First two rounds were unbroken, last three rounds were singles.

Shane Jensen 04-20-2012 04:21 PM

Re: Shane's Wrestling Strength CF Log
 
4/20
Warm Up

[B]Front Squat[/B]
45x10
135x10
225x5
255x2
295x2x3

Last day of the Catalyst program. Probably going to clean and jerk tomorrow, then going to work to a 1RM on my back squat on Sunday. Kind of uninspired here, but moved the weight that I needed to.

[B]Bar Dips[/B]
BWx26
BWx14
BWx16

Fell way off here because I cut my rest time way down from what I've done in the past. Want to start doing that here on the bodyweight volume that I do.

[B]3 RFT[/B]
30 Double Unders
40 meter Prowler Push @+90
15 Hand Release Push Ups

6:18

Initially was planning on doing this for five rounds, but got into it and was just completely uninspired. Didn't eat enough yesterday so I cut things at three rounds.

Shane Jensen 04-21-2012 10:35 AM

Re: Shane's Wrestling Strength CF Log
 
4/21
Warm Up

[B]Clean and Jerk[/B]
115x5
155x1
175x1
195x1
215x1
235x1
255x0x1
270x0x3

Some day I'm going to get sick of standing up on my toes and losing cleans forward when I do this movement. Frustrating.

[B]For Time[/B]
Row 500 meters
30 Handstand Push Ups
20 Chest to Bar Pull Ups
10 Hang Cleans @185
Row 500 meters

13:45

About what I thought this was going to be. Wanted to try something with heavy hang cleans at the end to simulate the second regional workout. Did a few reps at 225 when I was fresh beforehand but decided to back it down a little for the actual WOD.

Rowed a negative split on the final 500 which I was looking to do.

Shane Jensen 04-22-2012 10:37 AM

Re: Shane's Wrestling Strength CF Log
 
4/22
Warm Up

[B]Back Squat[/B]
45x10
135x10
225x5
275x3
315x1
345x1
370x1
390x0
385x0

Had visions of doing huge things today, but greed got the better of me. Greed in trying to do this today rather than waiting until my normal heavy back squat day on Tuesday, and greedy in making bigger jumps than normal when I do singles.

Work to do.

[B]Pendlay Rows[/B]
155x10x3

[B]Glute Ham Raise[/B]
BWx10x4

Steady build on both of these here.

[B]For Time[/B]
20 Burpees
1 Muscle Up
16 Burpees
2 Muscle Ups
12 Burpees
3 Muscle Ups
8 Burpees
4 Muscle Ups
4 Burpees
5 Muscle Ups

8:49

This was ok. Felt like I moved well through the burpees. Need to work on stringing muscle ups together as these were all singles.

Shane Jensen 04-24-2012 05:09 PM

Re: Shane's Wrestling Strength CF Log
 
4/24
Warm Up

[B]1. High Bar Back Squat[/B]
45x10
135x10
220x10
260x8
275x6
295x4

First day of new Hatch program. Definitely a different type of stimulus here with the higher reps after not doing anything more than a triple over the last seven weeks.

[B]2A. Front Squat[/B]
200x5
230x5
230x5
230x5

[B]2B. Chest to Bar Pull Ups[/B]
BWx12
BWx7
BWx7
BWx7

I'm ok with the lower numbers on the chest to bars given that I was resting much less than I had been recently. Kip wasn't really there today, was just muscling through these.

[B]AMRAP 5[/B]
Double Unders (5 burpee penalty every miss)

Gamed this pretty thoroughly, but not quite like I should have. Was trying to do sets of 25 all the way but missed a few times during my fifth set. Should have done 30's the first two or three sets.

Rest 1:00

[B]AMRAP 5[/B]
Run 200 meters

~1,075 meters (5.25 trips)

This was alright. Nothing special, just had to go.


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