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Old 03-06-2019, 11:49 AM   #1941
Shaun Gross
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Re: Shaun's workout log

dub post
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Old 03-06-2019, 11:53 AM   #1942
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Re: Shaun's workout log

Tuesday 5 March 2019

A.
4k row - 4 rounds of 800m of endurance pace, 200m flux pace


15:33 all up, 1:56.6 average overall pace

endurance at 1:59 pace, flux at 1:45 pace. This felt real good.

B.
Strict press


69kg x 10

C.
30 min assault bike at endurance pace, 7 sec sprints on the 6/12/18/24.


Only 396cals tonight

Maintained a slower pace because legs were tired.
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Old 03-06-2019, 11:56 AM   #1943
Shaun Gross
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Re: Shaun's workout log

Wednesday 6 March 2019

A.
9min EMOM
min 1 - 20 x 22.5kg DB snatch
min 2 - 10 C2B
min 3 - 10 x 50kg OHS


Completed

B.
Back Squats

150kg x 1
120kg x 10


Really struggling with knee pain lately. Hopefully now that double unders are out the door, my knee will recover. The 10 rep set felt really nice in saying that.

C.
Rowing - 12 rounds of 1:40 on, 20 seconds off


425ish metres every interval. Avg pace 1:57

This was way slower than last time (which was 1:52 average pace). My legs just felt smashed! Still plowed through it though.
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Old 03-13-2019, 12:09 PM   #1944
Shaun Gross
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Re: Shaun's workout log

Oh man I got way behind

Friday 8 March

A.
Deadlifts

195kg x 5

Literally all I had time for..



Monday 11 March 2019

Crossfit Open 19.3

111 reps (21 reps HSPU)

Lunges - done around 2:30
Box step ups - done around 7:00

My shoulders went on me..
Also, box step ups ruin my world
HSPU in 3/3/3/3/2/2/2/3


Tuesday 12 March 2019

A.
EMOM 3

1 x Bar Muscle Up

Still capable of at least one..

B.
Back Squats

170kg x 2
140kg x 10

The 140kg set was fricken hard..

C.
20 min Assault Bike at endurance pace, 7 second sprint on the 5/10/15/19:53

272 cals

Endurance at 280ish, sprints at 1050ish
Cut this short today. Legs were just soo tired.


Wednesday 13 March 2019

A.
EMOM 5

12 burpees

B.
Bench Press

101kg x 3

C.
Rowing - 5 rounds of 2:15 at endurance pace, 45 seconds at flux pace.


3825m, 1:57.6 average pace

2:02-2:00 for endurance pace, 1:45-1:48 for flux pace.
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Old 03-17-2019, 12:26 PM   #1945
Shaun Gross
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Re: Shaun's workout log

Saturday 16 March 2019

A.
Crossfit Open 19.4


89 reps

First workout done in 4:44

Happy to get through 11 BMU's, after not having done them for a long time. Technique is still terrible but I was managing reps on the 20 seconds. Not going to repeat this one

10 hours later

B.
Deadlifts


175kg x 10

Very hard

C.
Rowing
24 rounds of 30 sec on, 30 sec off


Maintained 1:39-1:40.5 the whole way.



Sunday 17 March 2019

A.
33 min Assault bike at endurance pace, 7 second sprints on the 5/10/15/20/25


443 Cals total


Endurance - 290ish pace
sprints - 1100-1170 pace
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Old 03-21-2019, 08:00 PM   #1946
Shaun Gross
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Re: Shaun's workout log

Tuesday 19 March 2019

A.
Strict Press


80kg x 5

B.
45 mins Row/Assault Bike - rotate every 5 mins


Maintained 2:01/500m pace on rower, 302watts pace on bike.

No idea of total calories - probably somewhere in the vicinity of 500-600.



Wednesday 20 March 2019

A.
Back Squats


172.5kg x 2
142.5kg x 10

B.
12 rounds of 1:30 rowing, 30 seconds off


All rounds between 1:49ish to 1:50ish pace. Last round in 1:48.3 pace


Thursday 21 March 2019

A.
30min Assault bike at endurance pace, 7 second sprints on the 6/12/18/24/29:50.


426 calories total. (PR for 30 mins as well).

This was pretty tough.
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Old 03-24-2019, 12:00 PM   #1947
Shaun Gross
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Re: Shaun's workout log

Saturday 23 March 2019

Open 19.5

Gave up at 8 pullups in round of 21. 14 mins in.

Hands ripped so bad so I gave up. Next year..
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Old 03-28-2019, 12:22 PM   #1948
Shaun Gross
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Re: Shaun's workout log

Sunday 24 March 2019

A.
10mins on Assault Bike

145cal

Went relatively slow. To be honest my hands were hurting way too much so I just stopped. Legs were smashed from the day before too.



Tuesday 26 March 2019

Back on the Crossfits..

A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%


85kg x 5, 90kg x 3, 95kg x 1, 98kg x 3, 103kg x 2, 107kg x 0

Terrible benching tonight.

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)


50 reps

Did lateral jumps. Horrible.

C.
B.
Every 4 minutes, for 16 minutes (4 sets)
500 Meter Row
1 x power clean + 3 hang power cleans


Rows - 1:49, 1:49, 1:53, 1:52
Power cleans - all at 80kg


This was hard on tired legs from the BBJO's. Cut it short (was supposed to be 6 rounds) as I my legs were smoked.


Wednesday 27 March 2019

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
(goal is to use these two sets to find a 10-RM)


100kg x 5, 120kg x 5, 135kg x 3, 150kg x 2, 160kg x 2, 130kg x 10, 130kg x 10

Belted up for the sets of 10. These felt hard with small rest breaks.

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Strict Handstand Push-Ups
12 Box Jumps (30″/24″)

-Subbed strict chinups for BMU's


6 rounds + 3 chinups


Thursday 28 March 2019

Every 8 minutes, for 40 minutes (5 sets), for times:
20/15 Calories of Assault Bike
15 Toes to Bar
10 Front Squats (135/95 lbs)
400 Meter Run

- subbed Abmat situps and Goblet squats with 24kg KB


3:54, 3:54, 4:09, 3:59, 3:51

First time running in several months. Yuck.
Bike above 700watts the whole way.
Ripped up hands hurt during t2b warmup - should be good in a couple more days.
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Old 03-31-2019, 12:02 PM   #1949
Shaun Gross
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Re: Shaun's workout log

Saturday 30 March 2019

A.
Partner Workout
"Macho Mile"
4 Rounds:
400 Meter Run
6 Rounds of “Macho Man” (135/95)

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

-Do the run together, alternate rounds of Macho Man


18:53

All barbell unbroken. Running super slow.

B.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes


Deadlifts - 180kg x 4 x 3 (Beltless)
HSPU - 15, 15, 13, 10


Might've been a bit off on the tempo for Deadlifts - tried to not rest longer than 1 second at the top but it probably happened.



Sunday 31 March 2019

A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Thrusters (155/105 lbs)
7 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)

Made it Work:rest 1:1


Made it through 4 rounds of each.

1st workout - 1:57, 2:01, 2:02, 2:01
2nd workout - 2:02, 2:17, 2:09, 2:00


Rowing - 1300 pace
Barbell - Unbroken (70kg got hard!)
Burpees - slow steady
Pullups - steady singles

B.
10min Assault Bike at steady pace

145cal

Got puffing but not bad.
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Old 04-02-2019, 12:11 PM   #1950
Shaun Gross
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Re: Shaun's workout log

Tuesday 2 April 2019

A.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.


2 + 3, 2 + 3, 2 + 1, 2

Broke it up 7, 3 + 10

Triceps and Lungs.

B.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps

Deadlifts - 110kg x 15, 135kg x 10, 160kg x 5.

I mightve been going a bit fast on the negative of the heavier sets.

Strict HSPU - 12, 10, 10.

HSPU were impossible tonight after the conditioning
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