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Jeremy Froley 07-03-2006 08:51 AM

Sunday 060702

WU = 400 m run, shoulder dislocates, leg kicks,
samson stretch.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

subs - indeed. did 26 lunges instead of 25 (i have a weird thing about doing even numbers on both sides), did 75 bar dips (no rings), and did 45 towel pull-ups (no rope to climb)! Everything else as rx'd.

time = 41:58

A good sunday workout. A little like the Filthy, but easier to stay into it mentally. Not having to do 50 of everything kept me pushing real hard. Time kind of sucked, but that was to be expected with no rings and no rope. If i had those 2 things, i would shave appx. 7-10 minutes off of the time, but it doesn't matter. I had a great workout regardless. It's been a looong time since i've swung the 2 pood, and that was eye-opening!!! That is a beast of a KB!!! I had to break that one into 3 chunks just to maintain control. A few of those swings i thought i may leave the ground!!!

Jeremy Froley 07-04-2006 02:50 PM

Tuesday 060704

CFWU x 2 (minus pull-ups, but w/ shoulder dislocates)

21-15 and 9 reps of
135 pound Clean and Jerk

subs - none

time = 14:15

one word...OUCH!!! Pukie made his way to my mouth, but thankfully stopped there! A great way to celebrate independence day.

Happy 4th to all!!

Jeremy Froley 07-07-2006 11:10 PM

Wednesday 060705

CFWU x 3

BWT = 183 lbs (bench press = 185 lbs)

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

subs - no, not really...i'll explain

time = 21:14

well, i got my hands on a rower to use, but it's not a C2. It's just a home rower from a sporting goods store that sort of resembles a smaller C2. It's on loan, so atleast i can row for now. Problem is that the monitor doesn't show meters rowed (or at least i couldn't figure out how to do it!!). So, i took the advice of others on the boards and just rowed for 2 full minutes each round to assure distance. I'm very sure i went over 500 m, but i needed consistency.

BP killed me!!! I was tired and sucking air...and my chest was on fire!!! Igot to the point where i was doing clumps of 2 and 3 reps...and the weight wasn't heavy!!! Oh, well...a good workout.

Jeremy Froley 07-08-2006 01:16 AM

Thursday 060706

CFWU x 2 (minus pull-ups and dips...didn't have much time!!)

Deadlift 1-1-1-1-1-1-1 reps

135 x 3
225 x 3
7 x 3 with 315 lbs.

So....I didn't exactly do this as rx'd, as you can see, but there was a good reason for it. I didn't want to aggravate my back any further from the injury last week. It's been feeling much better, but i didn't want to push it. I decided that i would go with a more moderate weight and go for a max next time deads came through. What i did was two WU sets of 3 followed by 7 sets of 3 reps with 315 lbs. I did all the sets fairly quickly with about 60-90 seconds rest between. They felt very strong and very quick with no adverse feeling in my back.

Jeremy Froley 07-08-2006 04:20 PM

Saturday 060608

CFWU x 3 (minus pull-ups)


Five rounds for max reps of:
Body weight bench press

bwt = 183 lbs.

BP(185 lbs) : 17, 13, 11, 11, 10 = 62
Pull-up : 23, 18, 14, 13, 13 = 81
**all pull-ups were dead hang. Round #1 and #2 were done with a supinated grip and rounds #3,4 and 5 were done pronated.

I was pretty happy with my performance on this. I know i can get more reps on the bench, but my chest is still sore to the touch from the benching on wednesday. I think i have a couple more reps per set in me. The pull-ups were done each set to absolute failure!! I need to work on these in terms of endurance!!

Jeremy Froley 07-10-2006 08:34 AM

Sunday 060709

WU = samson stretch, leg kicks, dislocates

Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups

subs - yes..sort of. I did as many L-muscle-ups
as i could per round and then i took the
remaining amount and used the 3:1 ratio
to finish the round with L-pull-ups on the
rings and ring dips. Confusing, but you'll

rd.1 = 25 wall ball, 3 L-MU's + 12 ring L-pull-ups + 12 ring dips
rd. 2,3,4, = same as round 1
rd. 5 = 25 wall ball, 5 L-MU's + 6 ring L-pull-ups + 6 ring dips

Time = 35:37

This was a beast of a workout!!! The wall ball was easy...but, that's where easy ended! I decided to do as many MUs as i could each round and then finish with the 3:1 ration for ring pull-ups and ring dips. I know that 3 ring pull-ups and 3 ring dips are much harder than 1 MU, but when you're tired, they are more likely to happen.

The reason everything was done in "L" form is not because I enjoy it! It's because there is nothing over 8 feet high in my gym to hang rings from!! Therefore, all MUs and ring pull-ups have to be done from a seated L position just off of the floor. Definitely makes stuff a bit tougher!!

Jeremy Froley 07-10-2006 02:05 PM

Monday 060710

CFWU x 3

Front Squat 3-3-3-3-3-3-3 reps

95 x 3 WU
115 x 3
135 x 3
155 x 3
175 x 3
195 x 3
215 x 3
240 x 3 PR!!

1st attempt = 20 seconds
2nd attempt = 14 seconds

Front squats felt damn good today!!! For some reason, everything was feeling light. After 215, i knew i wanted to attempt a PR, so i went for it. It went up VERY smooth all three times. If it wasn't for the extreme soreness in my delts from yesterdays MUs, I may have tried a little more weight.

I finally got around to building some parallettes this weekend, so i decided to start working on these L-sits. They suck. A humbling experience, indeed. I think i will stick with it every workout until i can get to at least 1 minute.

John Vernon 07-10-2006 02:11 PM

Dude, I knew it. You're a sandbagger :happy:. I gotta kick my *** into high gear or else I'm gonna be to p***y of the house.

Jeremy Froley 07-10-2006 03:07 PM

Don't worry, man....if you add in run____distance or burpees, i'm p***y of the house!!!

BTW, i just replied to your alcohol post over in nutrition!!

How's the search coming???

Jeremy Froley 07-13-2006 08:58 PM

Wednesday 060712

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

I chose cindy, again, but as soon as i can knock off 10 consecutive, alternating pistols i'm off to mary!!!!!

rounds = a pitiful 18 +5 pull-ups + 10 push-ups

So i tried a different strategy that i read in another thread about going all out from the get-go or pacing yourself. Usually i do the former, but this time i decided to try pacing myself. Well....that didn't work out too well!!! I finished nearly 3 full rounds short of my previous best..and i was still gassed!! Either i'm getting worse or that's not the best strategy for myself.

Here's to next time!!

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