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Old 11-18-2013, 12:49 PM   #1
Alexander Jacamo
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Alexander workout log

A little info.
17 years old
175 pounds
I have been crossfitting for a little more that 2.5 years.
Goals: Make it to Norcal regionals as a part of my box's team.
Some Benchmarks.
Murph (my favorite wod): 30:27
Helen: 7:51
Grace: 2:16
Fgb: 298
Clean and jerk: #245 lb
Push press:#230 lb
Diane: 6:45 (give or take 10seconds. I forgot)
Programming: Competitors wod (CFNE) Open
5days work 2 days rest
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Old 11-19-2013, 12:12 AM   #2
Alexander Jacamo
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Re: Alexander workout log

Word:
AMRAP 7 of:
3-6-9-12.......
A) Power snatch #115
Burpees
Then
5RM of TnG snatch

A) 70 reps total. Pseudo muscle snatched the first set, quickly realized how much of a bad idea that is. Switched to singles and focused on catching it lower. My pull is needs a lot of work. Burpees were way harder and slower than I expected. Quads felt tight, not sure why.
B) First set was at#155, then did #165, did not Try anymore. All reps felt good, form got better as I became more aggressive. I can get into a low power snatch but catching it at the bottom of the full squat is something I need to improve and get comfortable with. Did not catch any in a full squat.

Afterwards my foot felt like it was cramping.this usually happens when I deadlift, clean or snatch heavy. All in all felt good.can't wait for tomorrow
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Old 11-19-2013, 11:54 PM   #3
Alexander Jacamo
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Re: Alexander workout log

WOD:
A) Schlitz:
4RFT
400m run
4 muscle ups
40 double unders
B) double under test
2 min max du
Rest 1 minute
2 min max cu
A)11:15. Had to run a loop that was 420-500m. Did not have any other way to do it so I just had to suck it up. DU's and muscle ups felt really good. I stumbled a bit on the DU's but later found my rythem. The runs got progressively slower and my breathing pattern sucks. When I run, row or airdyne, I physically/mentally can't take full breaths, something I need to fix.
B) 121/139 not happy with this score. I should have done better. didn't do way I wanted, oh well, next time. Lots of misses and redmarks in my hands. The 2 minutes felt like ten. I kept checking the clock because I couldn't believe that it had not even bee 2 minutes.
Good workout. Felt great physically for the rest of the day.
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Old 11-20-2013, 11:52 PM   #4
Alexander Jacamo
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Re: Alexander workout log

Active rest day.
Practiced my part in our drama production.
Played with the band for for a while
Static stretching for a couple of minutes
Sleep
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Old 11-21-2013, 11:30 PM   #5
Alexander Jacamo
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Re: Alexander workout log

WOD
AMRAP 20
OPEN 11.5
5 power clean (145)
10 TtB
15 wall ball (20)

Then 7sets for technique
3high hang snatch pull
1 hang squat snatch.

A) 9rounds 3reps (273 reps)
Did first round under a minute but then progressively got slower and slower
Wall balls were hell. The cleans got very heavy very fast.
B) stuck around 100 pounds. Tried to get under as quickly as I could. Felt good.
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Old 11-25-2013, 11:37 PM   #6
Alexander Jacamo
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Re: Alexander workout log

WOD
For time.
100 double unders
10 muscle ups
20 squat clean thrusters (155lb)
10 muscle ups
100 double unders

Then
3x1 squat snatch

Then
5x3 back squat

Time:16:16
Double unders were alright
Clusters went just as I expected, slow, steady, and awful
Muscle ups took the longest time. After rep 5 and 4, it was a battle to get up there. Need to work on muscle ups under fatigue.
170 squat snatch
255 back squat. Could have done more but after the WOD I didn't feel super great so I just wanted to finish at a moderately difficult weight and home
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Old 11-28-2013, 07:22 PM   #7
Alexander Jacamo
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Re: Alexander workout log

WOD 11/26

30 minute EMOM
ODD's: 15 burpees
EVEN's: 15 cal row

then
10X10 Overhead squat (#45) for technique

This was a spirit crusher. Had to do a set of 12 somewhere around the 25 minute mark but besides that I stuck with 15s each round

Overhead squat was way harder than I thought but felt good.
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Old 11-28-2013, 07:29 PM   #8
Alexander Jacamo
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Re: Alexander workout log

WOD

Murph:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Score: 30:14

I wanted to go sub 30. I paced the first run too much. 7:20. Finished the work by 23:00. Sets of 5-5-5-15. Was kicking my self for missing my goal by 14 seconds, next time I'll wear a watch. Oh well, next time. I'm still very happy with my time
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Old 11-30-2013, 11:30 PM   #9
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Re: Alexander workout log

WOD:
50 Pull ups
400m run
21 thrusters (#45)
800m run
21 thrusters
400m run
50 Pull ups

15:05

Everything felt good, sets on the pull ups fluctuated more than I wanted but it's ok. the 800m run felt a bit slow, still need to work on breathing.

afterwards worked on a standing back flip with my friend. It's going to take some hard work but I hope I can get it before my birthday (January 3)
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Old 12-02-2013, 10:57 PM   #10
Alexander Jacamo
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Re: Alexander workout log

WOD

3RFT
15 TTB
15 Push press (#135)
15 Box jumps 24"
15 OHS (#135)

then
5 sets
2 squat clean + 2 Jerk

Time: 15:somethingish
I don't remember the seconds, just what minute. wrists were killing me today, back and shoulders felt a bit off aswell.... so.... yeah.

C's+J"s. Built up to 215. Super tired after the previous wod so I didn't want to go higher. Tried a few split jerks but ended up going back to squat jerks, they fell much faster and more power full so i will stick with them for a while
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