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Old 10-01-2011, 11:57 AM   #11
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/1/2011

Modified outdoor WOD during Level 1 training in the box.

100 pushups, 100 sit-ups and 100 squats, broken up any way the athlete wanted.

Schell: 17:49

Weight: 248 - Goal met 4 days short of two full months of Crossfit.

Started August 5th at 278lbs. Today is October 1st and I'm 248lbs. I rewarded myself by buying $200 worth of free range, grass fed Bison from the local farmers market in Phoenixville, PA.
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Old 10-03-2011, 06:39 PM   #12
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/2/2011

Modified outdoor WOD during Level 1 training in the box.

Three man teams.

600m run with a 15lb sandbag

Relay race with burpees, squats and push-ups.

600m run with a 15lb sandbag.


TEAM SHIPWRECK: 20:00 finish
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Old 10-03-2011, 06:40 PM   #13
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/3/2011
- Pass/Rest
Upper body Westside Barbell training instead and some solid stretching/flexibility work. I would've hit 290lbs on the bench but I got arrogant and let 295lbs crush me. DAMN YOU 5LBS!!!
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Old 10-04-2011, 06:53 PM   #14
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/4/2011

Back Squat
3-3-3-3-3

Cash out:
Max Rope climbs in 5 minutes

Schell: 220/3 attempts (first ever tries)
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Old 10-05-2011, 04:29 PM   #15
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/5/2011

Rotate 1 minute at each station for 3 Rounds
Rest 2 minutes between rounds

Hip Extension
Ground to Shoulder Atlas Stone (90/150#) (I did the 112lb)
... AB-MAT Sit-up
Wall Ascent (6/8ft) (I did the 6ft)
Monkey Bars
Box Jump (20/24") (24" for me"
Air Squat
50 ft Farmers Carry (25/45# each side) (I did 230lb total or 115lb per side)

This was a lot of fun. Sort of like training for the ZOMBIE APOCALYPSE!!11

Word of caution: Thinking you are a big tough guy, like I sometimes do, an atlas stone will straight up hurt you. The strain on your elbow and shoulder tendons is enormous. Whatever you think you can do... go lighter.
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Old 10-06-2011, 05:33 PM   #16
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/6/2011
OPEN GYM

400m 1:47
Deadlift 1x1x1x1x1 - New PR of 345lbs
Front Squat 3x3x3 - New PR 165lbs
Bench Press - New PR 290lbs
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Old 10-10-2011, 06:46 PM   #17
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10.10.11
"The Power of 10"

10 Rounds for time of:
100 ft of Bear Crawls
(down and back - the length of the gym) - no stopping (pausing on knees or standing up)
10 WallBall Sit-ups (10/14#)

Schell: 6# ball, 50ft bear crawl.

Tip: Bear Crawling on my knuckles made it easier on my wrists. The rest of my body still hurt like hell.


Westside Barbell:
Deadlift - New PR 365lbs
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Old 10-11-2011, 06:53 PM   #18
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10.11.11
21-15-9
Deadlifts (155/225#)
Overhead Squats (95/135#)

Schell: 225#/65#, 15:28


My hands are slightly numb from having poor wrist position on the OHS.
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Old 10-17-2011, 10:12 PM   #19
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10/17/2011

"Danny's Revenge"
3 Rounds for Time of:
20 Squat Snatch (65#/95#)
15 Ring Dips
2 Rope Climbs (20ft)

Schell: 53lbs, pullups x6 instead of ropeclimb, green band,19:24
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Old 10-18-2011, 06:42 PM   #20
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 10.18.11
Sumo Deadlift
2-2-2-2-2-2-2

50 M prowler relay race
... In teams of 3 or 5 (depending on class size), each athlete completes one 50M prowler push and then tags off to the next athlete who pushes the prowler back to the next athlete an so on. (95#ladies/135# gents) Scale weight according to team level and ability. Score is the total number of 50M prowler pushes in 5 minutes.

Schell: 315 deadlift x2, Heavy Prowler 135lbs, 3 pushes

I did back-to-back WODs today. That's right. I did all of this... TWICE.
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