CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 11-28-2012, 06:07 AM   #691
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

11/28

Front Squats (3 count pause on 1st rep)
275x3
295x3
305x3
305x3
305x3

First two sets were pretty easy here. Did them both beltless. First two sets at 305 were absurdly hard to the point to where I didn't think I was going to get the third rep on either of them. Buckled down a little bit though on the last one and got the reps easier.

Push Press
200x2
200x2
200x2
205x2
205x2

All pretty good here.

Weighted Glute Ham Raise
30x10
30x10
30x10
30x10

Weighted Pull Up
30x5
30x5
30x5
30x5

Went back and forth from the GHD to the pull up bar for these last two. Little more volume on the Glute Hams than last week.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 11-29-2012, 06:20 AM   #692
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

Slow start, but things came together pretty well today. More volume than I'd planned.

11/29

Hang Snatch
95
135
155
175
185xF, F, F

This was a mess. Before missing the reps at 185 I had some other misses mixed in there as well. Most behind like all my misses have been recently. Will keep the bar in the hang on Sunday again.

Hang Clean
185
215
235
255
270

Originally wasn't planning on doing this but after crapping the bed on the snatch I decided to run up here. Glad I did because 270 was a 5 lb PR on this. Have put 20 lbs on this just this month.

Banded Deadlift
235x2 w/ Elite FTS Orange Bands

10:00 OTM

Liked these. Reminded me of why I liked these so much this summer. Am going to start doing these regularly.

Pendlay Row
235x5
235x5
235x5

AMRAP 4
15 Hand Release Push Ups
10 Toes to Bar

3 Rounds + 6 Push Ups

Might have been able to go a little quicker here but didn't want to risk ripping my hands going crazy on the toe to bar. Was fine both breathing wise and muscle wise.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 11-30-2012, 06:10 AM   #693
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

11/30

Clean & Jerk + Jerk
135
165
185
215
230
240 (F)
240
215

Kind of spur of the moment decided on this today, wanted to do something related to the clean and jerk but also wanted to do something to kind of save the legs a little bit.

Had a little bit more in the tank I think but after the fail at 240 the first time in the interest of time just dropped down to make sure I finished on a good one.

Back Squat
135x5
225x3
275x1
315x1
335x1
355x1
370x1

Last single felt BY FAR the best. Felt like I could have doubled it which bodes well for when I'm planning on coming on the 9th and trying to double it.

Strict Toes to Bar
BWx10
BWx10
BWx10

Would have liked to get more of these each set, but just wasn't there at the end here. Will keep working on these.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-02-2012, 10:50 AM   #694
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

2 PR's

12/2

Snatch
95 (x2)
115 (x2)
135
155
175
187
198 (F)
198 (F)

Little annoyed at not making at least one of the reps at 90 kilos but not as much as usual. Pulls felt strong here today, just have to catch the weight correctly. Had the first 90 kilo but rushed it out of the bottom and lost it behind as I was standing up.

Clean and Jerk
135 (x2)
185
205
225
245
265 (Fail Jerk)
276
286 (F)
286 (F)
286 (Fail Jerk, 1 lb PR from floor)

Could tell right from the first rep at 135 that I was going to do big things today so long as I stayed solid technique wise. That was made slightly more difficult by the massive adrenaline dump that I got for whatever reason just starting off here. I spent the entire 25-30:00 on this movement stomping around like a lunatic.

Knew I was going to make the 286 right after the first miss. Left the back leg straight on the jerk but its there next time.

Back Squat
135x5
225x3
275x2
315x2
335x1
350x5
315x4
315x4
315x4

Exactly what I came in today looking to do. 350 is a new 5RM by 5 lbs. Other than letting the 4th rep carry me forward a little bit it wasn't that hard either.

Glute Ham Raise
BWx20
BWx20
BWx20
BWx20

Same volume as last week, felt good.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-02-2012, 10:51 AM   #695
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

286 lb Clean

Video of the PR clean.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-03-2012, 06:15 AM   #696
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

12/3

Split Jerk
135x2
185x2
225
245
260
275
286

For whatever reason its markedly more uncomfortable on my thumb to take a bar out of a rack and go overhead with it than to go overhead after I clean so I didn't go wild here today.

Happy to make the 286 that I missed yesterday though.

Front Squat
135x5
185x3
235
265
285
305
320
275x5

All felt good here, all beltless. 320 will be new barometer for heavy single day.

Clean Deadlift
335x1x5
345x1x5

1 Rep OTM for 10:00

As planned. Will do 345 for all 10 reps next week.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-05-2012, 06:02 AM   #697
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

12/5

Front Squat
265x2
285x2
305x2
320x2
330x2
295x2
295x2

Felt great. Exactly what I was looking to do here. No pause on anything here.

Push Press
205x2
205x2
205x2
205x2
205x2

Met but didn't exceed the goal. Wanted to log at least ten reps across the five sets.

Glute Ham Raise
BWx30
BWx30

Little pressed for time so couldn't do weighted ones today, cut the sets down and moved the volume up a little bit. Don't do sets of 30 on this very often.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-06-2012, 06:20 AM   #698
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

Was originally planning on snatching today, but my right wrist is starting to bother me when I go overhead so I think I'm going to nix overhead stuff until I push press again next Wednesday.

12/6

Hang Clean
135x3
185x2
205x1
225x1
245xF
245x1
255x1
265x1
275x1

No idea what happened on the first attempt at 245, was just slow. Came back and made the next four reps all super solid though. 275 was yet another 5 lb PR on this movement.

Picked up 280 and thought about it for a second, then put it back down. It'll be there when I really decide to commit to it.

Banded Deadlifts
235x2x5
245x2x5

2 Reps OTM for 10:00 w/ Elite FTS Orange Bands

Pendlay Row
245x5
245x5
245x5

Tabata Push Ups
86

Got through my other stuff pretty quick and just decided to hit this, gamed it maybe a little too much early.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-07-2012, 06:14 AM   #699
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

No ripping the lion's head off today, little beat up.

12/7

Clean
135x3
185
205
225
245
265
265
265 (F)
265 (F)
245

Was unsure of what I wanted to do today since I normally hang clean on Fridays and I did that yesterday, decided that doing 3 reps at 265 would be a good goal. Too much pull on the first miss and then not enough on the second. Running short on time so I dropped down to finish with one more good one.

Should have done another rep at 245.

Back Squat
135x5
225x5
275x2
315
345
370

Moved the weight that I needed to here, but it didn't really feel good. Going to double this on Sunday.

4 Rounds
20 Cal Air Dyne
10 Strict Toes to Bar

Didn't time this, just wanted to something short and quick like this to force me to move. First metcon'ish thing that I've done in a couple of weeks. Was alright, was fast on both components.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Old 12-09-2012, 10:57 AM   #700
Shane Jensen
Member Shane Jensen is offline
 
Shane Jensen's Avatar
 
Profile:
Join Date: Jul 2010
Location: Lewes  DE
Posts: 1,578
Re: Shane's Wrestling Strength CF Log

Day off doing as close to nothing as possible paid off, felt much better today. 2 more PR's.

12/9

Clean (Low Blocks)
135x5
185x4
205x2
225x1
245x1
265xF
265x1
280xF, F, F
280x1
292xF, F, F, F
292x1

Never really made it into the frenzy that I worked myself into last week today. Despite all the misses when I got heavy they were all close enough to where I made myself keep going. Was ready to throw in the towel and drop down if I missed a 4th one at 292 but then the 4th miss was so close that I knew I had the next one.

292 was a 2 lb PR for any type of clean.

Back Squat
135x5
225x5
275x3
315x2
335x1
355x1
372x2
315x2
315x2
315x2

Goal coming in today was 370 for a double but I got to the point where I loaded it on and I still had the 1 lb plates sitting out from the clean, and I figured if I was going to be good for 370 I'd be good for 372. Was a 5 lb PR for a double

Going to back down the volume a little bit next week, maybe even play around with some accommodating resistance with the goal of coming back in a week and a half on 12/19 and hitting a PR front squat.

Glute Ham Raise
BWx20
BWx20
BWx20
BWx20

I've come to the point where I've realized that I can be kind of willy nilly when I do these at times, so I did my best today to slow myself down and really focus on locking in here. Felt different, felt good.
__________________
28/5'9"/190/Squat 207 KG/Press 89 KG/Deadlift 220 KG/Snatch 111 KG/C&J 140 KG/Log
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Shane's Ultimate Frisbee / Workout Log Shane Steinert-Threlkeld Workout Logs 471 12-21-2013 12:18 PM
Shane's Crossfit Football Log Shane Zuiker Workout Logs 4 05-03-2010 04:10 PM
Shane's New Crossfit Log Shane Zuiker Workout Logs 15 04-06-2010 02:52 PM
Shane's Log Shane Zuiker Workout Logs 91 02-04-2010 03:10 PM
Sugar Shane's Training Log Shane Hanner Workout Logs 53 05-07-2007 09:15 PM


All times are GMT -7. The time now is 09:47 AM.


CrossFit is a registered trademark of CrossFit Inc.