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Old 10-04-2011, 10:06 PM   #1
Ryan Lenihan
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Join Date: Apr 2011
Location: Snoqualmie  WA
Posts: 14
Ryan's Log - WOD's and Strength Bias Program

Decided to make a post to get some of my info in one spot.

Intro: I have been doing Crossfit a little over a year. It has done amazing things for me, but I am a little guy and want to get stronger. I am going to following a "Crossfit Strength Bias Program" that one of the gym member made up. So this is mainly to track my progress and write down WOD's.

About me:
5'5"
120lbs
Max Back Squat - 205lbs
Max Deadlift - 297lbs
Max Front Squat - 177lbs
Max Strict Press - 100lbs
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Old 10-04-2011, 10:11 PM   #2
Ryan Lenihan
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Re: Ryan's Log - WOD's and Strength Bias Program

Day - 1

Today felt like a good day at the gym. I didn't feel like I should have done more like I usually do when I leave.

Strength:
3x5 Back squat - 145, 155, 165

WOD:
4 Rounds
5 - muscle ups
30 - double unders
10 - GHD's
Time - 12:03

Gymnastics/Skill Work/Mobility:
Gymnastics: Max hand stand hold (Freestanding if possible)
Skill work: High hang Squat snatch
Mobility: foam rolling on quads, hamstrings and glutes
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Old 10-06-2011, 09:01 PM   #3
Ryan Lenihan
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Re: Ryan's Log - WOD's and Strength Bias Program

Day - 2
10-5-11

Felt just the right amount of soreness from the back squats. I could feel that I did them, but it wasn't painful or anything.

Strength:
3x3 Dead lift - 240, 250, 265

WOD:
4 Rounds:
Farmers carry Grey line to Grey line & Back@ 55lbs
15 Wallballs at Pullup Beam (just over the men's line, forces me to make sure I am all the way over the line)
10 GHDs
5 Chest to bar
Time - 12:01

Gymnastics/Skill Work/Mobility:
Gymnastics - For Quality 10 Strict Handstand PU, 5 Min handstand hold/ Free standing balance, (Rest as needed)
Skill work: Gymnastics
Mobility: Foam rolling on lower back and glutes. PNF stretching.



Day - 3
10-6-11

Strength:
None/Rest Day

WOD:
6 Rounds
10 Knee's to Elbow
40 Double unders
5HSPU
Run 200m/Row 250m
Time - 18:30

Gymnastics/Skill Work/Mobility:
Gymnastics - for quality: 20 Deep dips
4 30 sec hollow rocks
Skill: See above
Mobiltiy: Shoulder/Chest
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Old 10-07-2011, 09:09 PM   #4
Ryan Lenihan
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Re: Ryan's Log - WOD's and Strength Bias Program

Day - 4
10-7-11

Switched my afternoon snack way closer to work out time a few days ago. Lots more energy at the gym (not yawning all the time) and don't feel sick during WOD's with food in my stomach.

Strength:
3x5 Front Squat - 125, 135, 145

WOD:
5 Rounds
12 Bar facing Burpees
5 Power Cleans at 121lbs
15 30" Box Jumps
Time - 15:45

Gymnastics/ Skill Work/ Mobility
4- 30 second L-sits
Snatch Balance 10 reps for quality (Weight where you can have good form but still challenging)
Mobilty: Quads
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Old 10-11-2011, 09:18 PM   #5
Ryan Lenihan
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Re: Ryan's Log - WOD's and Strength Bias Program

Day - 5
10-10-11

Started using Nitrean and BCAA+ today.

Strength:
3x5 Back Squat @ 155-165-175

WOD:
5 Rounds
5 Shoulder to Overhead @ body weight (121lbs)
10 GHD's
250m Row
10 Pullups
Time - 22:58

Gymnastics/ Skill Work/ Mobility
Handstand balance or walk
Mobility: Hamstring stretch

Day - 6
10-11-11

Didn't feel the squats at all today like I could from week 1 as far as being sore. traps/lats sore.

Strength:
3x3 Dead lift - 235-245-270
1x15 @ 175

WOD:
USAW Open 2010 Triplet:
10 Min AMRAP
6 Squat Cleans @ 121lbs
12 Pull Ups
24 Double unders
Time - 3 rounds +18 reps

Gymnastics/ Skill Work/ Mobility
Mobility Work: Lacrosse ball on scapula and thoracic spine

Last edited by Ryan Lenihan; 10-11-2011 at 09:24 PM..
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Old 10-13-2011, 08:48 PM   #6
Ryan Lenihan
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Re: Ryan's Log - WOD's and Strength Bias Program

Day - 7
10-12-11

Strength:
3x5 Front Squat: 135,145,155

1x20 Back Squat: 120

WOD:
3 Rounds
5 Body weight power cleans (121lbs)
30 double unders
Row 300m
Time 9:41

Gymnastics/ Skill Work/ Mobility
Max Muscle ups in a row, worked on non-false grip muscle ups
Mobility: Pecs and shoulder

Day - 8
10-13-11

Strength:
3x5 Strict Press - 65,75,85
1x15 Strict Press - 45

WOD:
4 Rounds
13 Toes to Bar
800M run
13 OHS @ 95 lbs
Time - 30:24

Gymnastics/ Skill Work/ Mobility
Mobility: Shoulder/chest
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Old 10-17-2011, 09:58 PM   #7
Ryan Lenihan
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Re: Ryan's Log - WOD's and Strength Bias Program

Day - 9
10-17-11

Today's WOD almost killed me. Started at 95# dropped to 85#. So hard to lift when you are so out of breath...

Strength:
3x5 Back squat: 165-175-180

WOD:
4 Rounds:
20 Burpees
10 Thrusters @ 85
20 GHDs
10 OHS @ 85
Time - 29:46

Gymnastics/ Skill Work/ Mobility:
Mobility:
Stretch. Quads, Hamstrings, Glutes, calves. Shoulder pec,
Foam rolling: quads, hamstrings gluets.
Ball rolling. Shoulder and pecs and back.
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Old 11-05-2011, 02:59 PM   #8
Ryan Lenihan
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Join Date: Apr 2011
Location: Snoqualmie  WA
Posts: 14
Re: Ryan's Log - WOD's and Strength Bias Program

Day - 10

Strength:
3x3 Deadlift: 255-265-275

WOD:
3 Rounds:
10 strict Dips
15 GHDs
15 Supine Rows
10 Lateral Burpees
Time - 11:40

Gymnastics/ Skill Work/ Mobility:
Stretch. Quads, Hamstrings, Glutes, calves. Shoulder pec,
Foam rolling: quads, hamstrings gluets.
Ball rolling. Shoulder and pecs and back.


Day - 11

Strength:
3x5 Front Squat: 145-155-165

1x20 Back Squat: 135

WOD
3 Rounds
5 Bar Muscle Ups
50 Double unders
10 Squat snatches @ 65
Time: forgot

Gymnastics/ Skill Work/ Mobility:
Stretch. Quads, Hamstrings, Glutes, calves. Shoulder pec,
Foam rolling: quads, hamstrings gluets.
Ball rolling. Shoulder and pecs and back.


Day - 12

Strength:
3x5 Shoulder press: 75-85-90

WOD
2 Rounds-
20 Cal Row
30 Wallballs to Beam @ 20lbs
20 Toes To bar
10 Burpee box jumps 30"
5 Squat Clean and Jerk @ 133
Sled Pull Across the gym @ 100lbs
Time - 24:35

Gymnastics/ Skill Work/ Mobility:
Mobility:
Stretch. Quads, Hamstrings, Glutes, calves. Shoulder pec,
Foam rolling: quads, hamstrings gluets.
Ball rolling. Shoulder and pecs and back.

Last edited by Ryan Lenihan; 11-05-2011 at 03:02 PM..
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Old 11-05-2011, 03:08 PM   #9
Ryan Lenihan
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Join Date: Apr 2011
Location: Snoqualmie  WA
Posts: 14
Re: Ryan's Log - WOD's and Strength Bias Program

Day - 13

Strength:
3x5 Back squat: 165-175-185

WOD:
5 Rounds
10 Burpee Pull ups
10 Wall balls
15 GHDs
Time - 17:51

Gymnastics/ Skill Work/ Mobility
Before Focus work: 5 min of Muscle up work without false grip
After WOD: Mobility - Quad, hamstring, hips. Lats and pec stretch - PNF on all, 2 Min per muscle group (5sec on off) Foam roll after.


Day - 14

Strength:
3x3 Dead lift: 260-270-280
1x15: 190

WOD:
21-15-9 Shoulder push press @ 95
30 Double unders between each set of presses
Time - 8:52

Gymnastics/ Skill Work/ Mobility:
Skill Before WOD: Max L Sit holds
Mobility: Shoulder, pec, lats, Quads, hamstrings, hips. PNF then foam/ball rolling


Day - 15

WOD:
4 Rounds:
15 KB Swings @ 53 Lbs
200m Row
15 Weighted GHD's @ 20 lbs
Time - 13:46

Gymnastics/ Skill Work/ Mobility:
Skill Before WOD: Max strict pull ups
Mobility: Shoulder, pec, lats, Quads, hamstrings, hips. PNF then foam/ball rolling


Day - 16

Strength:
3x5 Front Squat: 155-165-170
1x20 Back Squat: 135

WOD:
10 Min AMRAP
6 Squat snatches at 85-65lbs
12 Pull ups
24 Double unders
Time - 3 rounds 2 reps

Gymnastics/ Skill Work/ Mobility:
Mobility: Shoulder, pec, lats, Quads, hamstrings, hips. PNF then foam/ball rolling

Day - 17

WOD:
Grace (clean and jerk and 135lbs)
Time - 8:13 (almost 2 minutes faster than last time)

Gymnastics/ Skill Work/ Mobility:
Mobility: Shoulder, pec, lats, Quads, hamstrings, hips. PNF then foam/ball rolling
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Old 11-05-2011, 03:20 PM   #10
Ryan Lenihan
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Join Date: Apr 2011
Location: Snoqualmie  WA
Posts: 14
Re: Ryan's Log - WOD's and Strength Bias Program

Day - 18

Strength:
3x5 Back Squat: 165-180-190

WOD:
Hero WOD: JOSH
21 OH Squats @ 95#
42 Pull-Ups
15 OH Squats
30 Pull-ups
9 OH Squats
18 Pull-Ups
Time - 10:47

Gymnastics/ Skill Work/ Mobility:
(Minimum time per limb) Hamstring PNF 2 minutes per leg, Couch Stretch 2 min per leg. Lat Stretch 2 min per arm. Shoulder stretch 2 min per arm. Lacrosse ball on pecs and shoulders.

Day - 19

Strength:
3x3 Dead lift: 265-275-285
1x15: 185

WOD
21-15-9-6-3
KB Swings @ 53
V ups
Push ups
W/ 40 Double unders after every set
Time - 15:37

Gymnastics/ Skill Work/ Mobility:
(Minimum time per limb) Hamstring PNF 2 minutes per leg, Couch Stretch 2 min per leg. Lat Stretch 2 min per arm. Shoulder stretch 2 min per arm. Lacrosse ball on pecs and shoulders.

Day - 20

Strength:
3x5 Front Squat: 150-160-170-175-180
3x5 Shoulder Press: 70-75-80-90-100

WOD:
10 Min AMRAP
5 Power Cleans @ 133
10 burpees
15 V ups
Time - 4 rounds + 3 reps

Gymnastics/ Skill Work/ Mobility:
(Minimum time per limb) Hamstring PNF 2 minutes per leg, Couch Stretch 2 min per leg. Lat Stretch 2 min per arm. Shoulder stretch 2 min per arm. Lacrosse ball on pecs and shoulders.
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