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Old 09-28-2012, 10:32 PM   #451
Shaun Gross
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Re: Shaun's workout log

Saturday 29 September 2012

WOD 120928:

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 120914


1) 62.5kg
2) 75kg


I resisted the urge to bump these weights up 5 - 10%. Glad I did because these got surprisingly hard! On a side note - My snatch technique is a bit off lately, as my pubic bone is so sore from the bar right now! Even though I know you have to bring the bar into your hips, it shouldn't feel like this. I might take a break from snatching for the next few days to let it heal - Or I might try the "stuff some old carpet down your pants" trick I've read about..

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

Rest 1:1


Done with 80kg bench press

Total time - 16-17 minutes
Rows were 1:37, 1:38, 1:42, 1:44
Rest breaks were approximately 2:00-2:15


The bench press was soo easy. Rows got steadily harder as the sets wore on.

Skipped midline
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Old 09-30-2012, 03:19 AM   #452
Shaun Gross
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Re: Shaun's workout log

Sunday 30 September 2012

WOD 120929:

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.


1) 40kg x 3, 50kg x 2, 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 87.5kg (F x 3)
2) 70kg x 2, 90kg, 100kg, 105kg, 110kg, 115kg (Equals PR)


Both of these lifts were off tonight. My snatch technique has been off lately - my pubic bone is so sore and bruised! I tried stuffing bunched up flannel down my pants (ha!) but it didn't seem to relieve much of the pain. I'm thinking a few days off snatching might do me good.
Clean and Jerk's felt strong, although my technique still sucks - I need coaching..

Strength

1 and 1/4 Front Squat: 1X5 @ 65%, 2X5 @ 70%, 1X3 @ 75%, 1X3 @ 80% – rest as needed.


105kg x 5, 115kg x 2 x 5, 122.5kg x 3, 130kg x 3

These sucked soo bad. Completed them easily enough though but I hated every second of it! Oddly enough the 115kg sets were the hardest..

Conditioning

“Amanda”

Compare to 120606

9-7-5 of:

Muscle-Ups
Snatches 135/95#

For time.


I skipped this due to the pubic bone soreness and my lack of muscle ups.

Additional strength work..

EMOM alternating
5 strict pullups
5 strict HSPU


Completed easily

2K row - 7:41
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Old 10-02-2012, 01:54 AM   #453
Shaun Gross
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Re: Shaun's workout log

Tuesday 2 October 2012

WOD 121001:


BB Gymnastics

1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavy but fast, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.


1) 60kg x 2 x 2, 65kg x 2 x 1, 72.5kg x 2 x 1, 82.5kg x 2 x 1, 65kg x 4 x 1

Snatch felt good and fast tonight, although my pubic bone is still feeling very bruised.
My left wrist was playing up as well

2a) Subbed Snatch grip deadlifts (because of groin) – 100kg x 5 x 3

2b) Skipped cos of wrist

Skill

10 minutes HS Walk & HS Walk turning practice.

Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10′ apart and attempt to turn in both directions. If you are not proficient simply practice walking.


Skipped

Conditioning

Skipped the Outlaw Conditioning and did my own..

30 x 60kg Back Squat
20 Pullups
10 x 60kg Push Press
20 x 60kg Front Squat
20 Pullups
10 x 60kg Push Press
10 x 60kg Overhead Squat
20 Pullups
10 x 60kg Push Press


12:02

Back Squats unbroken, last set of Push Press unbroken. Everything else was terribly broken up. I just had no push and felt queasy and sick the whole time.

Apart from the Snatch I felt pretty crap tonight. Sigh. At least tomorrow night is another night..
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Old 10-03-2012, 01:30 AM   #454
Shaun Gross
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Re: Shaun's workout log

Wednesday 3 October 2012

I'm still feeling a bit crappy tonight but it didn't turn out to be too bad. I decided earlier on that I was going to skip the metcon as I was feeling crap. I know this is turning into a bad habit (skipping metcons) but to be honest, I just wanted to do something in my comfort zone (lifting heavy) tonight..

I also dropped the jumping good mornings and put in some barbell press (my favourite exercise)

WOD 121002:

BB Gymnastics

1) Clean & Jerk: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 85%, 4X1 @ 70% – rest 60-90 seconds for the sets through 85%, rest 30 seconds between reps for the final set.
2a) 5X3 Pendlay Row rest 60 sec
2b) 5X3 Standing Barbell Press rest 60 sec


1) 80kg x 2 x 2, 85kg x 2 x 1, 95kg x 2 x 1, 102.5kg x 2 x 1, 85kg x 4 x 1 - These felt good tonight. I was moving fast.
2a) 100kg x 5 x 3 - Could've gone heavier
2b) 80kg x 5 x 3 - Perfect weight as the last rep was very very difficult every time. Note this is my current 3RM so doing it for 5 sets while supersetting it with rows isn't too bad at all!

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.


I've decided to base my percentages off 200kg (for now at least) as this is the weight I really want to hit..

150kg x 1 x 5, 160kg x 1 x 3, 170kg x 1 x 3, 180kg x 3 x 1

All squats felt kind of difficult tonight. No fails though.

At this point I was done for the night.
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Old 10-04-2012, 01:46 AM   #455
Shaun Gross
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Re: Shaun's workout log

Thursday 4 October 2012

Lunchtime..

30 minutes of squash.


I got my *** handed to me and I got puffed and tired as straight away. Seeing as I hardly ever play now, its no wonder. This was my conditioning for the day.

After work..

WOD 121003:

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO


Note - I used all my spare plates and paint cans - The "blocks" only came up to my upper thigh about 15 cm below my hip crease.

All reps done EMOM

1) 70kg (1 fail)
2) 90kg (for 5 reps)


I kept the weights for these light tonight - Still very tired from squash at lunch time. The snatches felt good and fast, the failed rep was just because I got lazy and slow. The cleans felt crap and my elbows were giving me grief. I decided to cut it short at 5 reps.

Strength

1a) 5 x 3 x 100kg Bench Press
1b) 5 x 3 x 10kg weighted pullup
1c) 5 x 5 x 70kg Good morning


I modified the exercises to give assistance for a powerlifting meet that I'm going to do in 5 weeks..

All completed easily enough
. The bench started to get difficult - How is it that I can press 80kg for sets of 3 but can only do 100kg for sets of 3 on the bench? Bloody frustrating

My elbows are hating me right now. I'm really welcoming a rest day tomorrow!
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Old 10-07-2012, 02:08 AM   #456
Shaun Gross
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Re: Shaun's workout log

Saturday 6 October 2012

We were going away for a day so I only had 20 minutes at 7am to do any lifting. Note - I'm really not good at moving at this time of the morning! But it still went pretty well..

WOD 121005:

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.


1) 65kg
2) 80kg


I bumped the weights up a little bit from the percentages but I think I got them perfect today. No fails but it started to get difficult! I was starting to bang my pubic bone again on the snatches though so that sucked.

Skipped everything else

Later on that evening at a local playground

Every 30 seconds for 5 minutes..

5 Pullups


Completed easily. Note - these were on monkey bar hanger things that were very thin (approx 10-15mm) and it was raining so it really dug into my hands. The pullups themselves were easy though and I could've kept going for another 5 minutes.

After this I ran hard back to the bach..

Sunday 7 October 2012

WOD 121006:


BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.

2) 3 attempts to establish a 1RM Clean and Jerk.

Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.


1) 80kg, 85kg (F x 3)
2) 110kg, 117.5kg (F x 2)


My olympic lifting was off again tonight. My snatch seems to be regressing and it's ****ing me off. I got too scared to get under the 117.5kg cleans again.

Sometimes I hate Olympic lifting..

Strength

Take 7 minutes to establish a 1rm Front Squat, then:

2 reps every 30 seconds for 7 minutes @ 75% of above.


160kg
- Hard rep. If only I could clean even 75% of this..

120kg x 14 x 2 - Completed easily. Breathing started getting a little bit spicy though

Conditioning

5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg

For time.

Notes: A touch on the top of the box is not required, but it is allowed.


15:20


Push Jerks - UB, UB, 9/6
BBJ - Slow as anything
KBS - UB, 15/15, 10/10/10/15

This was a slow slog. I wanted sub 15 but I couldn't dig it in on the KBS.

I'm tired now.

Note - For the next 4 weeks I'm going to start sprinkling in some heavy-ish deadlifts somewhere in preparation for a powerlifting meet I'm competing in in 4 weeks. We'll see how it goes..
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Old 10-09-2012, 01:35 AM   #457
Shaun Gross
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Re: Shaun's workout log

Tuesday 8 October 2012

WOD 121008:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.


1) 62.5kg x 2 x 2, 67.5kg x 2 x 1, 77.5kg x 2 x 1 (2 fails before 2 completed reps), 82.5kg x 2 x 1, 67.5kg x 4 x 1

These were feeling pretty good tonight. I was banging my pubic bone again though.. The 77.5kg fails were because I was moving like a grandma. I cued myself to move faster and it worked..

2a) Subbed 110kg snatch grip deadlifts (because of pubic bone), 110kg x 3 x 5 – Very fast!
2b) 60kg x 3 x 5 – These felt real good also

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.


Skipped

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.


Subbed 60kg strict press for HSPU (as my HSPU wall is inside and I would’ve spent 45 seconds walking to and from it)

Press – 15, 12, 12
FS – 15, 15, 15
PU – 16, 15, 15


This one sucked. Could’ve pushed harder on the front squats though..

A good nights training
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Old 10-10-2012, 12:40 PM   #458
Shaun Gross
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Re: Shaun's workout log

Wednesday 11 October 2012

WOD 121009:


BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO


1) 85kg x 2 x 2, 92.5kg x 2 x 1, 102.5kg x 2 x 1, 107.5kg, x 2 x 1, 90kg x 4 x 1
2a) 90kg x 5, 95kg x 2 x 1
2b) Skipped


Clean and Jerks felt good tonight.

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.


1) 140kg
2) 150kg
3) 160kg


I stupidly scaled this one up (I've been working off of 200kg lately) and it nearly killed me, ha. Only the second set I had to take a 15 second break after the 3rd rep due to the pain in my traps - it got soo sore on them and my neck tendons. Same problem on the third set - after the second rep I had to take another 15 second break.

This felt much harder than last time, even though I can't remember the weight I used..

I did the conditioning next but I was soo drained from these deadlifts that it turned into a terrible experience.

Conditioning

3 rounds for time of:

Row 500m
75 Double-Unders


15:30

Pathetic.
It took me 3 mins to do 75 double unders each time. This is terrible - I should be able to knock those out in half that time but my body completely forgot how to do double unders. It was weird - I think my CNS was soo zonked from the static holds done in the squats above..
Definitely need to do more double under work.
Rows were at an easy sustainable pace - from 1:50-1:55 for each.

So tired. I'm going to do my own programming tonight (it's the next day) to focus on some deadlift and bench. I'll see how I feel afterwards to do some extra work, I doubt it though..
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Old 10-11-2012, 02:03 AM   #459
Shaun Gross
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Re: Shaun's workout log

Thursday 11 October 2012

Man last nights conditioning was a debacle..

I dropped the Outlaw planning for tonight so I could focus on some deadlifts and bench for the upcoming powerlifting meet I'm going to compete in in 5 weeks time. I've decided to follow the programming for deadlifts (to a degree) of what was done for the 6 weeks leading up to the max-out of deadlifts from the last cycle.

EMOM for 15 minutes - 182.5kg x 2 Deadlifts
Every third minute - 95kg x 5 Bench Press


It ends up being 10 sets of deads and 5 sets of bench

Completed.

Deadlifts were moderately challenging. All done touch and go except for the 8th set where I reset. Bench was uncomfortable the whole time. It was nice to deadlift heavy again after not doing it since the max-out at the beginning of last month. I want to hit 240kg (528 pounds) at the meet.

I'm quite tired tonight so I canned most of the assistance work I had planned..

Assistance

70kg x 3 x 10 Good mornings.


Completed quite easily.

Focussed on squeezing my butt and stretching the hamstrings. Good stuff.

Rest day tomorrow!
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Old 10-13-2012, 12:51 AM   #460
Shaun Gross
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Re: Shaun's workout log

Saturday 13 October 2012

Lower back and hamstrings are still quite stiff from Thursdays deadlifts and good mornings. After a row warmup I felt pretty good though..

WOD 121012:

BB Gymnastics

1) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes

2) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30


1) 70kg
– Accidentally did 11 reps. 3 fails on the hang snatches - Missed in front because I got lazy. My groin felt much better today (way less banging)
2) 85kg – Tough but good. Nowhere near failing. Powercleans were all caught high

After this I had 2 hours of building the deck with my father in law then dinner and time with the baby. It was getting dark and I wanted to put off the conditioning but I didn't (gladly).

Conditioning

“Nancy”

Compare to 120307

5 rounds for time of:

Run 400m
15 OHS 95/65#


I had to sub out the OHS due to a sore wrist (High rep OHS's aggravate it especially, even if they are light weight).

Subbed 60kg Back Squats instead. Runs were more like 420-430m with a turnaround.

14:58


After the first lap every run turned into a slow plod. All back squats unbroken though. Glad to beat 15 minutes which was the goal going into this.

Midline

1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO

Skipped through lack of time (time for movies!)
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