Jon Schell Training Log

[Jon Schell]

11/22/2011
3 Rounds for time of:
30 Kettlebell Swings (35/55)
20 Burpees
10 Clapping Push-ups
3 Rope Climbs (15ft)

Schell: 20:06, rope pulls

[Jon Schell]

W.O.D. 11.26.11
Skill:
Snatch Balance
1-1-1-1-1

Strength:
Hang Snatch
1-1-1-1-1

Cash out:
On the minute for 7 minutes at 70% of your 1RM Hang Snatch complete 3 reps.

Schell: Form.

This is the single worst lift I have. My OHS is bad but any type of Squat Snatch is just complete garbage. F this lift in the A.

[Jon Schell]

W.O.D. 11/28/2011

100 Push Press (65/95#)
100 Overhead Squats (65/95#)

Schell: 95lb pp, bamboo ohs (form)

[Jon Schell]

W.O.D. 11.29.11
CrossFit Total

1RM Back Squat (305)
1RM Shoulder Press (165)
1RM Deadlift (345)


Schell: 815

[Jon Schell]

W.O.D. 12/1/2011

Open Gym

Squat Clean n Jerk @ 115, 135, 155, 175, 185lbs. CNS overload and muscle failure.


W.O.D. 12/2/2011

Athletes choice:

2K row

or

5 Rounds for time of:
5 Deadlifts 205/315
10 Burpees

(Danny 3:55, Cate 4:31, Aimee 5:20)

Cash out:
Tabata Squats

J. Schell (185) 5:47/6 BTB (bottom to bottom)


I worked up to 225lbs on the deadlifts pretty rapidly and felt dizzy as hell. My 1RM is 375. I had to back down to 185lbs for this WOD. Something isnt right. I might need more rest.

[Jon Schell]

Update: Due to a nagging rotator cuff strain, I havent done anything noteworthy. I still go to Crossfit but I keep the intensity low and work on range of motion and flexibility.

Weight this morning: 230lbs. The 50lb weight loss milestone is just around the corner.

[Jon Schell]

W.O.D. 12/22/2011

12 Days of Christmas at CrossFit KoP

1 Deadlift (185/275)
2 Wall Ascents (6ft/8ft)
3 Ring Dips
4 Box Jumps (21"/25")
5 Med Ball Clean (14/20)
6 Clean and Jerk (75/115)
7 Toes to Bar
8 Burpees
9 Sumo Deadlift High Pull (55/75)
10 Wall Balls (14/20) to (9ft/10ft)
11 Thrusters (75/115)
12 DB Snatch 12L/12R 25/40

Just sing the 12 days of Christmas to yourself and follow the exercises...You will complete 1 Deadlift...then 2 Wall Ascents & 1 Deadlfit...then 3 Ring dips & 2 WallAscents & 1 Deadlfit...and so on 4,3,2,1...5,4,3,2,1....etc, until you get from 12-1 you will be finished with the workout. This is a chipper, so be ready. We will scale to level and ability.

Schell: 83:56 (6' wall, scaled T2B with KTE)


W.O.D. 12/27/2011

"Power to Resist Force"
3 Station Rotations

1) Max load on Yoke (30' carry)
2) Max load for 5 consecutive overhead step-ups (24/20")
3) Max reps of weighted ring rows (weight vest)

Coaches Notes:
1) The yoke weighs 200 pounds when unloaded. If this weight is too much for the athlete, they can use a weighted barbell for a similar stimulus. When going heavy on this technique, it is important to hold your breath while walking...think full soda can.
2) The movement is as simple as it sounds. Get a load over head with ACTIVE shoulders and step up onto a box...then step off and repeat FOUR more times. Increase in weight every set to find your max. If you have never done this movement before, please start with a low box and a light weight.
3) In this movement, the bottom of the ring should be one fist's distance above your outstretched hand while laying flat on your back (fingers extended). For the repetition to count, you are not allowed to kip and the rings must make PHYSICAL contact with your torso. It is extremely important to keep an extremely tight core. To scale the movement, move the rings further up so more of your weight is supported on your feet.


Schell:
1) Yoke- 510lbs
2) Overhead Step-up- 45lbs on a 20"
3) Weighted Ring Row- 8 reps with 25lbs

[Jon Schell]

W.O.D. 12/29/2011

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Schell: 22:20 (30" box, small black band)

[Jon Schell]

W.O.D. 1/2/2012

"Angie"
for time complete
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Schell: 26:45 (5x20 sets, green band pullups)

[Jon Schell]

Nothing spectacular worth posting in terms of workouts. I've been fighting a rotator cuff injury and just got over a sinus infection. Funny thing about the shoulder injury: All the crazy lifts and stuff we do in Crossfit, I hurt my shoulder on the bench press... outside of a WOD.

Also: Size 36 pants now. Started in a 44.


Suuuuup!!!!