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Shane Jensen 08-10-2010 07:36 PM

Shane's Wrestling Strength CF Log
So, I've finally made the switch to fulltime Crossfit about a month ago after dabbling with assorted WOD's within my own programming over the course of the last 3.5 years.

Spent those 3.5 years working out at either a University gym during the school year, or a local Golds Gym during the summer. Was definitely always the odd one as I was squatting 3x per week (Back, Front, Overhead), dabbling in Oly lifts, and working with Kettlebells that I'd bring in to use.

I keep this log on another website as well but I figure I'll go ahead and throw it up here as well

[B]Current Stats[/B]
22 y.o, 5'11, 182 lbs (Weight is more of a curiosity than anything for me)

Squat: 340
Deadlift: 405
Press: 150
Bench: 250 (Haven't done a 1RM in a while, approximation based on 3RM and 5RM)
Clean: 220
Clean and Jerk: 205
Snatch: 170
Pull Ups: 17
Ring Muscle Ups: 2
Front Squat: 255
Overhead Squat: 175

[B]Goals[/B] (By November)
Squat: 365
Deadlift: 455
Press: 180
Clean and Jerk: 245
Snatch: 205
Pull Ups: 30
Ring Muscle Ups: 10

Goals are set for by November because as the title of this log hopefully indicates I'll start getting into wrestling again. I'm the upperweight coach for a high school here in Delaware.

Since I'll still be working out every day with my athletes I'll be looking more to just maintain the strength that I've accumulated rather than continue to get stronger.

Shane Jensen 08-10-2010 07:37 PM

Re: Shane's Wrestling Strength CF Log
Here's my log of workouts from the last month since I officially joined my affiliate. Been primarily working on the same 5 on/2 off schedule that I was using when I was working out at the Golds.


Row 500 m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups



21/15/9 Burpees/24" Box Jumps



Wall Ball Shots @14
16 KG K-Bell Swing


100 K-Bell OHS @24 KG (6:34)
100 Sit Ups (5:13)


5 Rounds
15 Thrusters @95 (3 Rounds), 75 (2 Rounds)
Run 400 m



5x5 Back Squats @135, 225, 255, 275, 290

Joshie (1 Round)
21 K-Bell Squat Snatch @16 KG (Right Arm)
21 L Pull Ups
21 K-Bell Squat Snatch @16 KG (Left Arm)
21 L Pull Ups



Lynne (Max Bodyweight Bench, Max Pull Ups)
Bench @185 (13, 10, 7, 7, 6)
Pull Ups (10, 8, 8, 8, 9)


10x Sprint 400 m (Rest 2:00 between rounds)

#1: 1:17
#2: 1:17
#3: 1:20
#4: 1:21
#5: 1:22
#6: 1:23
#7: 1:23
#8: 1:26
#9: 1:25
#10: 1:22


1/10/1/20/1/30 Deadlifts

1: 325
10: 245
1: 340
20: 205
1: 355
30: 175


Fight Gone Bad

Row: 25/19/13
Wall Ball: 23/15/13
SDLHP: 21/17/14
24" Box Jump: 17/12/10
Push Press: 20/12/12

Total: 243



Run 800 m
42 K-Bell Swings @24 KG
24 Pull Ups
Run 400 m
21 K-Bell Swings @24 KG
12 Pull Ups



AMRAP (7 Minutes)
7 Deadlifts @315
14 Pistols
63 Single Unders

3 Rounds + 1 Deadlift


7 Rounds

3 Power Cleans @195 (5 Rounds), 125 (2 Rounds)
4 Handstand Push Ups



Tabata Something Else

Pull Ups: 42
Push Ups: 70
Sit Ups: 69
Squats: 105


3 Rounds

30 Push Ups (Release Hands)
30 Toes to Bar
15 Ground to Overhead @95



3x5 Strict Press @95, 125, 140

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats



3x5 Deadlift @300

24 KG K-Bell Swing
24" Hurdle Jump
Wall Ball Shots @20



4 Rounds

6 Squat Cleans @135
2 Rounds Cindy



30 Snatches @135



Crossfit Total
Back Squat: 305, 325, 340
Press: 135, 150 (F), 150
Deadlift: 355, 370, 405

The failure on the press came because of leg drive, came in shooting for 900 and would have gotten it had I not missed that rep.


Muscle Up Progressions
5x1 Muscle Ups


6 Rounds

Run 400 m
25 Burpees



5 Rounds

5 Squat Clean Thrusters @135
10 Pull Ups



Snatch 1RM
160 x 1
175 x 0
170 x 1

Clean and Jerk 1RM
185 x 1
205 x 1
220 x 0

This revealed a major weakness for me technique wise, as I hit the clean at 220 with no problems but recognized that my split jerk has 0 in the way of technique right now.

AMRAP (10 Minutes)

6 Squat Cleans @125
12 Pull Ups
72 Single Unders

3 Rounds + 6 Squat Cleans + 5 Pull Ups


3 Rounds

Row 500 m
30 24" Box Jumps
25 Good Mornings @45
20 Deadlifts @205



AMRAP (27 Minutes)

5 Muscle Ups/10 Ring Pull Ups
10 Overhead Squats @115
15 Toes to Bar
20 GHD/Ab Mat Sit Ups

3 Rounds + 10 Ring Pull Ups + 10 Overhead Squats

Got the first round of muscle ups as rx'd, including the first two unbroken. Did two more in the second round before I switched to ring pull ups.

Only have one GHD in our box so would start doing ab mat sit ups and jump on the GHD when it was open. Would generally do 10 Ab Mat and 15 GHD sit ups per round.


Broomstick Mile

25 Back Squat
25 Front Squat
25 Overhead Squat
Run 400 m
25 Strict Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Snatch
Run 400 m
50 Squat Clean
Run 400 m



50 Sledgehammer Hits (25 each arm)
200 Single Unders

AMRAP (20 Minutes)

7 Back Squats @185
10 Walking Lunge @40 (Right Arm)
7 Burpees
10 Walking Lunge @40 (Left Arm)

6 Rounds + 7 Back Squats



3 Rounds
10 Ground to Overhead @95
200 Yard Shuttle


Shane Jensen 08-11-2010 09:13 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Adam Brown (30 Minute Cap)
24 Deadlifts @250/225
24 Box Jumps @20"
24 Wall Ball Shots @20
48 Ring Push Ups
24 Box Jumps @20"
24 Wall Ball Shots @20
24 Squat Cleans @135/115

1 Round + 24 Deadlifts @225 + 24 Box Jumps

Tough workout.

Got halfway through the cleans and wound up dropping the weight because I was just dragging ***. Then to start the next round dropped the deads down a little bit more as well.

Shane Jensen 08-12-2010 08:52 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

3x3 Push Jerk
155 x 3
175 x 3
195 x 3

Starting to feel more comfortable with this movement. All weights went overhead pretty easily.

Coe (10 Rounds)
10 Thrusters @95
10 Ring Push Ups


Shane Jensen 08-13-2010 09:16 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

3x5 Overhead Squat

All weights felt good. Lets me know that I still have more weight to add to my snatch once I clean my technique up a little more.

Double Unders
Sit Ups


Shane Jensen 08-16-2010 08:54 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

3 Rounds
30 Wall Ball Shots @20
30 Squat Snatches @75



Mikko Salo finishing this in less than 9:00 is just inhuman.

Shane Jensen 08-17-2010 09:13 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

15 Rounds
20 Seconds Sprint
40 Seconds Rest

~1800 m

Did it out on a trail instead of a track. There was a 1 mile marker, just kind of eyeballed the distance between that marker and where I finished.

Shane Jensen 08-18-2010 08:59 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Nate (20 Minutes AMRAP)
2 Muscle Ups
4 Handstand Push Ups
8 K-Bell Swings @32 KG

9 Rounds + 1 Muscle Up

Very happy with how today went.

All muscle up sets were unbroken, that definitely exceeded my expectations coming in given that the most I'd done in a workout before today were 7.

Shane Jensen 08-19-2010 08:59 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Skill Work
High Snatch
Mid-Hang Snatch

7x1 Weighted Pull Ups

First time I've ever really done these. Came in shooting for 100 and just missed it. Will be another fun thing to work for.

Skill Work
Skin the Cats

Shane Jensen 08-20-2010 08:28 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

3 Rounds
2 15' Rope Climbs
21 Ring Dips
50 Sit Ups


Did 2 rope climbs instead of 5 because I'm still getting used to a new technique for climbing the ropes. Subbed Sit ups in for squats because my affiliate is doing a 5K for a group workout tomorrow.

Fun little workout today though.

Shane Jensen 08-21-2010 07:00 AM

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


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
Warm Up

5x3 Deadlifts (80%) @325

Nice easy weight, felt good.

24" Box Jumps
Toes to Bar


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
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...

Warm Up

Test 3

Tabata Squats

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


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
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

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

5 Pull Ups
5 Burpees

7:00 time cap.

Shane Jensen 08-28-2010 11:56 AM

Re: Shane's Wrestling Strength CF Log

Competition Day

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

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
Row 500 m (1:37)

Warm Up

Row 500 m (1:38)

5x3 Back Squats

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
Warm Up

Deadlift @225
Handstand Push Ups


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.

Shane Jensen 09-01-2010 08:08 AM

Re: Shane's Wrestling Strength CF Log
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
Warm Up

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

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
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
Warm Up
30 K-Bell TGU's @20

7x1 Clean and Jerk
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 ***)

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
Warm Up

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


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
Row 500 m (1:37)

5x3 Overhead Squats

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
Warm Up

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

3 Rounds


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
Gymnastic's Warm Up

Thrusters @95
Pull Ups



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
Warm Up

Run 800 m
30 Dumbbell Squat Cleans @40
30 Burpees

2 Rounds


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
Warm Up

Snatch Balance






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.

Shane Jensen 09-13-2010 07:45 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

"Fives of Seven"
5 Handstand Push Ups
5 Thrusters @135
5 Knees to Elbows
5 Deadlifts @245
5 Burpees
5 K-Bell Swing @32 KG
5 Pull Ups

5 Rounds...15:53

Shane Jensen 09-14-2010 07:54 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

400 Single Unders (3:30, 3 misses)
Tabata Sit Ups (90)

Skill Work: Back/Front Lever

Little bit of an active rest day.

Shane Jensen 09-15-2010 07:58 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Run 400 m
30 Box Jumps @24"
30 Wall Ball Shots @20

5 Rounds...27:37

Shane Jensen 09-16-2010 04:53 PM

Re: Shane's Wrestling Strength CF Log
Warm Up

5x3 Deadlifts

Run 800 m
Run 400 m backward
Run 800 m
Run 400 m backward

~12:00 (Definitely an interesting experience. Don't know the exact time because clock went out by accident. Hit the mile mark at 7:52 so just kind of estimated the last 800)

Shane Jensen 09-17-2010 07:47 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Thrusters @165
Muscle Ups



Last couple of rounds of muscle ups were SLOW...

After a workout yesterday that was right in my wheelhouse I suppose its good to get one like this today. Definitely will do well in terms of keeping me humble.

Shane Jensen 09-18-2010 09:41 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Front Squat
300x1 (PR)

Split Jerk
230x0 (Didn't get underneath quick enough)
230x1 (PR)

Productive day.

I was the only one working out at the time so I was able to have one of the trainers at my affiliate film me to allow me to take a look at form.

Helped out quite a bit especially as the split jerks started to get heavy.

Shane Jensen 09-20-2010 07:35 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

5 Rounds

3 Deadlifts
Max Handstand Push Ups
Rest 3:00


Shane Jensen 09-21-2010 07:53 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

Run 800 m
50 Good Mornings @45
50 Sit Ups

3 Rounds


Shane Jensen 09-22-2010 08:19 AM

Re: Shane's Wrestling Strength CF Log
Warm Up

"Dirty Dozen"
25 Walking Lunges
20 Pull Ups
50 Box Jumps @20"
20 Double-Unders
25 Ring Dips
20 Knees to Elbows
30 K-Bell Swings @32 KG
30 Sit Ups
20 Dumbbell Hang Squat Cleans @35
25 Back Extensions
30 Wall Ball Shots @20
3 Rope Ascents @15'


Kind of so/so about this time overall. Finished (barely) the second rope ascent right around 21:00 but was just toast after that and had to break for around 3:00-3:30 before I felt comfortable with going and getting the last one.

Shane Jensen 09-23-2010 07:40 AM

Re: Shane's Wrestling Strength CF Log
CFWU x 2 (Second round in 20# vest)

7x3 Strict Overhead Press
156x2 (Push pressed the third rep here)

PR for this movement from the last total day was only 150, so all things considered definitely feel pretty good about how things went today.

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