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-   -   E's Workout Journal (https://board.crossfit.com/showthread.php?t=88738)

Erik Jefferson Meadows 03-26-2016 04:01 PM

Re: E's Workout Journal
 
[B][U]March 25, 2016[/U][/B]

CrossFit RX

CrossFit Games Open 16.5 Scaled

21-18-15-12-9-6-3
Thrusters 65#
Burpees over bar

Time: 14:27

Notes: [B]Scaled Open workout[/B]. Finished first on the gym whiteboard. Good workout.

Erik Jefferson Meadows 03-27-2016 12:10 PM

Re: E's Workout Journal
 
[B][U]March 26, 2016[/U][/B]

Crossfit RX

WOD Metcon (Time)
Teams of 2
100 TTB
150 Heavy Russian KBS #70
200 Push-ups
500 DUs

Time: 27:00

Notes: Subbed SUs @ 2:1 ratio for DUs. Split the reps with Andrew.

Erik Jefferson Meadows 03-29-2016 09:00 PM

Re: E's Workout Journal
 
[B][U]March 27, 2016[/U][/B]

Home Box

WOD Metcon (Time)
5 Rounds:
Run 400 m
20 Flutter (Scissor) Kicks (each leg)
20 KBell swings 45#
20 Ab Mat Situps (sub gym bag situps)
200 SUs

Time: 37:10

Notes: Good workout. Working more SUs in to my running/ab workouts to nail down my form.

Erik Jefferson Meadows 03-29-2016 09:10 PM

Re: E's Workout Journal
 
[B][U]March 28, 2016[/U][/B]

Crossfit RX

600 ft weighted lunge 30# Dumbbells

WOD Metcon (Time)
[I]Rocket[/I]
3 rounds:
15 Kettlebell Swings 70#
30 Cal Assault Bike
60 sec DU attempts

Time: 14:40

Notes: Had to sub SUs for DUs. Been practicing. Subbed Assault bike for regular rowing for fun.

Erik Jefferson Meadows 03-30-2016 06:31 PM

Re: E's Workout Journal
 
[B][U]March 29, 2016[/U][/B]

Crossfit RX

Seated DB strict press 3 x 12
[I]superset with[/I]
Pendlay row 3 x 10

30#/85#
40#/95#
30#/95#
30#/95#

WOD Metcon (Time)
[I]The Bare Necessities[/I]
5-10-15
Power Clean #115
Push Jerk #115
Wall Balls #20 (3x reps)

Time: 14:35

Notes: Rx weight was 135. I think I could have done 125. Wallballs were tough though.

Erik Jefferson Meadows 04-01-2016 03:51 PM

Re: E's Workout Journal
 
[B][U]March 30, 2016[/U][/B]

Crossfit RX

WOD Metcon (Time)
30 min EMOM:
a) 12 burpees
b) 200m row
c) 15 KBS 70#

Notes: Did it. Ended up doing sets of 10 burpees, 175 m row, 10 KBS as the WOD progressed.

25 Workouts for March

Erik Jefferson Meadows 04-05-2016 11:40 AM

Re: E's Workout Journal
 
[B][U]April 1, 2016[/U][/B]

Crossfit RX

WOD Metcon (Time)
[I]Framanda[/I]
21 Thrusters 75#
9 Box Muscle ups
15 Thrusters 75#
7 Box Muscle ups
9 Thrusters 75#
5 Box Muscle ups

Time: 10:50

then

10250 row sprints, rest 1 min

Time: times were between 51.0 and 53.5 for all 10 sprints

Notes: Trying to stop doing every 95# RX thruster workout with 65#. 75# was not difficult, Will bump it up to 80# next time 95# thrusters are included in a WOD. Did well on the rowing.

Erik Jefferson Meadows 04-05-2016 04:41 PM

Re: E's Workout Journal
 
[B][U]April 2, 2016
[/U][/B]
Home Box

WOD Metcon (Time)
3 Rounds:
Run 1 mile
21-15-9
SUs x 10
First 2 PX90 Ab exercises
KBS #45
Next 2 PX90 Ab exercises
Dips
Next 2 PX90 Ab exercises
Strict Pullups
Next 2 PX90 Ab exercises

Time: 1:06

Notes: Wow, that was long and sweaty

Erik Jefferson Meadows 04-06-2016 06:07 PM

Re: E's Workout Journal
 
[B][U]April 3, 2016[/U][/B]

Home Box

WOD Metcon (Time)
8 Rounds:
Row 500 m
200 SUs
PX90 Ab exercise x 25 reps
(alternating ab exercise each round)

Time: 1:01

Notes: Annoyed that I can't work out the next day, so tried to do an extra long WOD.

Erik Jefferson Meadows 04-07-2016 06:19 PM

Re: E's Workout Journal
 
[B][U]April 5, 2016[/U][/B]

Crossfit RX

350 orange band tricep extensions
[I]superset with[/I]
310 strict pull up

WOD Metcon (Time)
[I]JT[/I]
21-15-9 reps of:
Handstand push-ups (subbed 35# strict press)
Ring dips (with red band)
Push-ups

Time: 19:10

Notes: Awful time. Need to practice hand stand pushups.


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