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Old 07-27-2012, 02:54 AM   #401
Shaun Gross
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Re: Shaun's workout log

Thursday 26 July 2012

I had some buddies come over that I hadn't seen in ages. No working out..

Friday 27 July 2012

Max HSPU - 17 (PR)

WOD

EMOM for 10 minutes

4 HSPU
10 x 24kg KB swings

Completed. This got very tough on my lower back - HSPU's have been aggravating it lately?? Still happy to get some good volume in a short time while not killing myself.
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Last edited by Shaun Gross : 07-27-2012 at 03:15 AM.
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Old 07-27-2012, 09:55 PM   #402
Shaun Gross
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Re: Shaun's workout log

Saturday 28 July 2012

WOD 120727:

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavy but no misses, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.


Subbed this workout in the following way..

EMOM for 15 minutes

170kg x 2 Deadlift
Every 3rd minute - Do 5 x 92.5kg Flat Bench Press instead.

Completed quite easily. Could've gone a bit heavier on both bench and deads

Conditioning

7 minute AMRAP of:

12 Pullups
12 Pistols
12 HR Pushups


Pistols done to a 12inch "box"

Pistols slow. Pullups broken in rounds 3 and 4. Pushups unbroken.

4 rounds + 7 pullups

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.


1a) 3 x 10 x 50kg Good mornings
1b) 3 x 10 GHD situps (on bench with feet wedged between safety bars)

Completed. Lower back fatigued pretty bad by this point
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Old 07-28-2012, 11:01 PM   #403
Shaun Gross
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Re: Shaun's workout log

Sunday 29 July 2012

WOD 120728:

BB Gymnastics

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


1) 80kg, Failed 85kg 3 times - I was very, very close on the last rep however. I'll get it next time
2) 110kg. Felt dinky so I didn't go any higher

Strength

Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.


Worked up to 170kg. This felt way too heavy - Heavy deadlifts always trash me and leave me a little bit weaker for a day or 2.

160kg x 2, 150kg x 2, 140kg x 2, 130kg x 2, 120kg x 2 - Easy

Conditioning

4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#

For time.


Subbed 75kg HPC's and normal depth HSPU's

21:15.

Slow slog. I had to walk for 20 seconds between stations and take my shoes off and on so that was a lot of wasted time. (Have to do my HSPU's inside).
Most HPC and HSPU sets were of 3-4. HSPU's felt especially tough today. Double unders just sucked and took about 4 minutes.
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Last edited by Shaun Gross : 07-28-2012 at 11:09 PM.
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Old 07-30-2012, 01:35 PM   #404
Shaun Gross
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Re: Shaun's workout log

Monday 31 July 2012

Olympic Weightlifting Practice

Snatch - Every 45 seconds for 15 minutes (20 total reps)

70kg x 5 x 1, 75kg x 15 x 1 - 1 fail

Happy with this. I was very consistant

Clean - Every 45 seconds for 15 minutes (20 total reps)

100kg x 20 x 1 - 1 fail

Happy with this as well. Bruised my collarbone a little bit from the bar crashing on me but its not too bad.

These were my 1RM's at the beginning of the year, now I can do this - Stoked about my progress but I know I have a lot more in me!
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Old 07-31-2012, 02:42 AM   #405
Shaun Gross
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Re: Shaun's workout log

Tuesday 31 July 2012

I have some buddies coming over tomorrow night so again I have to do 5 days in a row. I wasn't feeling too beat up going in to this..

WOD 120731:

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO


Boxes at approximately 15-20cm below hips (don't have enough plates to make my "boxes" high enough!)

1) 70kg, 70kg, 75kg, 75kg, 77.5kg, 77.5kg, 77.5kg - These felt alright. Not terrific but not bad
2) 90kg, 95kg, 95kg. Cut it there. My collarbone was feeling beat up and I've done a lot of clean volume lately.

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: Percentage is based off of 120515. To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.


1) Based off of 170kg x 3(even though all the other work I've done over the last 2 months has been based off 180kg x 3)

152.5kg x 5, 152.5kg x 4, 152.5kg x 3

Interesting test. The squats were very easy, but the waiting with the bar on my back started to get unbearable on my traps. I brought the weight down because I was scared of this test (I'll admit it) but realistically I probably could have completed this with 162.5kg..

Afterwards I felt smoked!

2) 130kg x 5 x 3 - All sets were easy. I should've gone heavier but I just really didn't want to..


Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups


By this point my legs were absolutely smoked. So I decided to modify the workout..

10 min AMRAP of

10 pushups
10 pullups

8 rounds + 10 pushups + 4 pullups

This was all about muscle fatigue - I was barely puffing
Upper body is pumped up now! Haha
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Old 08-02-2012, 03:39 AM   #406
Shaun Gross
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Re: Shaun's workout log

Thursday 2 August 2012

WOD 120801:

BB Gymnastics

1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).


1) 60kg, 65kg, 70kg, 70kg, 70kg
2) 80kg, 85kg, 90kg, 90kg, 90kg

These both felt good tonight

Strength

1a) 3X10 Good Mornings – 60kg
1b) 3X10 Standing Shoulder Press - 60kg

Subbed through lack of equipment. Both felt pretty good.

Conditioning

Row 50 Calories
150 Double-Unders
Row 50 Calories

For time.


9.20

About a 20 second walk between the rower and the rope (I didn't feel like setting my rower up outside) so approximately 30-35 second transitions.
Rows done in approximately 2:20-2:30.
Double unders done as 30-20-20-15-15-20-15-15 with approx 10-15 second breaks between. A few trip ups on 1 rep on the later sets.

Good push on this tonight - sub 10 was the goal so I'm glad.
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Old 08-04-2012, 11:15 PM   #407
Shaun Gross
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Re: Shaun's workout log

Saturday 4 August 2012

Modified the Outlaw work today..

EMOM for 15 minutes - 2 x 180kg Deadlifts
Every 3rd minute - 5 x 95kg Bench Press


Completed.

The deadlifts were surprisingly easy. Bench got hard - Last round was 3 reps then 2 reps as I had no spot and was a bit afraid of failing

Conditioning

4 rounds for time of:

6 Box Jumps 36/30″
12 C2B Pullups
24 OHS 65/45#


17:55

Slow and Horrible.
Box jumps were slow with big (5 breath or so) breaks
C2B's in sets of 3
OHS - Unbroken, 14/10/, 14/10, 10/8/6

Should've done way better..

Sunday 5 August 2012

WOD 120804:

BB Gymnastics

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


1)60kg, 65kg, 70kg, 75kg, 80kg (F x 2), 80kg, 82.5kg (F x 3)
2)80kg, 90kg, 95kg, 100kg, 105kg - Cut it there

Both these lifts were sluggish and slow tonight. I only took about 6 mins on the cleans but I wasn't feeling great so I cut it short.

Strength

EMOM for 7 minutes:

3 HBBS @ 85%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.


I used 155kg (Approximately 82% of my recent 1RM of 190kg). Completed but it was very hard. Squatting has felt difficult lately - I have a bit of knee tendonitis and the 100 OHS from yesterday made them pretty tired going into today.

Conditioning

For time:

5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk


Skipped. Felt very drained and didn't think I could handle a "proper" metcon.

Did the following instead..

EMOM for 10 minutes, alternate..

5 strict pullups
5 strict dips

Completed. Got tough to do the dips by the end.

I'm shattered. Rest day tomorrow.
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Old 08-07-2012, 03:12 AM   #408
Shaun Gross
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Re: Shaun's workout log

Tuesday 7 August 2012

WOD 120806:

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.


Did the reps as EMOM work instead..
Skipped the jerk on the cleans due to a dinky wrist

1) 60kg x 3 x 2, 65kg x 2, 70kg x 2, 75kg x 2 x 2 (1 F on second set), 75kg x 3 x 1, 65kg x 2 x 2
2) 80kg x 3 x 2, 85kg x 2, 90kg x 2, 95kg x 2 x 2, 100kg x 3 x 1, 85kg x 2 x 2

Reps felt pretty good tonight.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.
1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec. DEMO VIDEO

Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.


I warmed up for the OHS's but my wrist was bothering me on 60kg, so I skipped all the work.

Conditioning

1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 KB swing 32kg
12 Thrusters 50kg
8 Burpee Box Jumps 30″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.


21 slapping pushups

2 rounds

16 slapping pushups

This was absolutely horrible. I performed badly. No more words need to be said.

I need to re-think all this volume with the Outlaw programming. Quite often I felt so shattered by the end of the oly and strength work that I have nothing left for the metcon and end up slowly slogging through it. I have a think about it.
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Old 08-08-2012, 03:14 AM   #409
Shaun Gross
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Re: Shaun's workout log

Wednesday 8 August 2012

WOD 120807:


BB Gymnastics

1) 5X2 Snatch off High Boxes (just above knee) – heavy, rest 60 sec
2) 5X2 Clean off High Boxes (just above knee) – heavy, rest 60 sec


Did lifts from the hang instead (no inclination to set up "blocks")

1) 70kg x 5 x 2
2) 95kg x 5 x 2

Oly lifts felt kind of difficult tonight

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 4X8 Back Squats @ 80% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 5X2 Pause Front Squats – heavy (5 sec. pause in the hole), rest 90 seconds.


1) 145kg x 4 x 8 – These got easier by the end of the sets. Quite difficult with the short breaks though, and also because I haven't done high reps for quite some time.
2) 120kg x 5 x 2 – These were very difficult after the back squats. Can usually do 130-135kg with this rep scheme

Conditioning

20 minute AMRAP of:

100′ Prowler Push 165/125# (50′ high handles/50′ low handles)
5 Rope Climbs 15′

Notes: A typical Prowler weighs 75#. The weights listed are with a set of 45# plates added for men, and a set of 25# plates added for women. The total Prowler weight, including the Prowler, is what’s listed above. The pushes should be performed on asphalt, not turf or any other surface that allows for less friction.


I don't have a rope or a prowler. So I did a 3K row instead.

3K row - 11:14.8.

I wanted to give up straight away. Glad I didn't. Hamstrings and butt are very tired now. I was glad to get my heartrate up too

I'm developing some knee tendonitis lately, it sucks. It's not holding me back but afterwards I can really feel my knees. Hopefully it passes soon..
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Old 08-09-2012, 03:05 AM   #410
Shaun Gross
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Re: Shaun's workout log

Thursday 9 August 2012

It's my birthday today. My family came over for some nice dinner and cake and after they left at 8.30pm I thought I should get some work in..

Modified Outlaw Programming

EMOM for 7 minutes - Power Snatch - 75kg all sets
EMOM for 7 minutes - Power Clean - 95kg all sets (1 Fail on last rep)

These felt good tonight. I was moving fast and confidentally, especially on the snatches. Some of the powercleans were caught in a half squat but still above parallel. The last rep was just a lack of concentration. Oly lifting is getting better

Strength

1a) 3 x Max Strict Pullups
1b) 3 x Max HSPU (on 15cm of plates - freaking tough!!)
1c) 3 x 8 x 80kg Good mornings

1a) 8, 6, 6 (Always left 1-2 reps in the bank)
1b) 5, 4, 4 (Next rep would have been failure)
1c) Completed

Nice moderate strength work tonight. Hopefully this all makes me better!!

Rest day tomorrow, then on Saturday I'll be working on the deck, eating heaps of sugary treats (My 2nd of 3 birthday celebrations! ha) then I'll try get some training in..
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