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Old 04-21-2017, 06:22 AM   #351
Erik Jefferson Meadows
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Re: E's Workout Journal

April 20, 2017

Crossfit RX

Power Snatch x 2 (EMOM 8)
65 x 2
85 x 2
95 x 2
115 x 2
125 x 2
135 x 2
145 x 2
155 x 1

WOD Metcon (Time)
Powerball
27-21-15-9
Power Snatch 75#
Wallballs 20#
Calorie Row

Time: 16:46

Notes: RXed workout. Finished 7 out of 25 on the whiteboard. PRed power snatch for a double. I distinctly remember not being able to power snatch 135 for 2 reps a few months back. I also paced myself poorly on the Metcon. Finished with something left in the tank. I think I am getting stronger and need to adjust my pace on the Metcons.
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Old 04-22-2017, 07:52 AM   #352
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Re: E's Workout Journal

April 21, 2017

Crossfit RX

WOD Metcon (Time)
SPF 1 million
10-8-6-4-2
Floor Press 135#
Strict Pull-ups
160 m run after each set
10-8-6-4-2
Floor Press 135#
Russian KettleBell Swings 80#
160 m run after each set

Time: 14:06

Bench Press 4 x 5
135# + Red Band each side

Notes: RXed workout. Finished 7 out of 31 on the whiteboard. Top 5 were all RX+ with 185# floor press. I think I could have made a dent in the top 5, had I done the RX+ weight. Instructions were to do RX+ only if you could do the sets unbroken, which noone who did RX+ ended up doing.
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Old 04-24-2017, 05:29 PM   #353
Erik Jefferson Meadows
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Re: E's Workout Journal

April 22, 2017

Piedmont Park Active Oval

4 Rounds

Run 800 m
60 Flutter Kicks (each leg)
40 Walking Lunges
20 Pushups
10 Inverted Rows

Time: ~32:00

Notes: W/Kelly Messina and NorCal. Thought NorCal was keeping everyone's time, but she wasn't, hence the approximation. Sun out, 82 degrees. Hot

Last edited by Erik Jefferson Meadows; 04-24-2017 at 05:48 PM..
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Old 04-24-2017, 08:55 PM   #354
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Re: E's Workout Journal

April 23, 2017

Crossfit RX

WOD Metcon (Time)
Happy Hour
3 Rounds
12 Power Cleans 135#
12 Chest-to-Bar Pull-ups
12 Jerks 135#
12 Toes-to-Bar

Time: 16:36

Box Squats
95 x 5
135 x 5
145 x 5
145 x 5
145 x 5
145 x 5

Overhead Squats (snatched from the floor)
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Notes: RXed workout. Finished 13 out of 31 on the whiteboard. Crappy time. Had to WOD at 3:30. Felt tired. Noone there to really push me.
12 reps of 135# jerk is a lot for me. Adding a little weight each week on the box squats.
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Old 04-26-2017, 02:02 PM   #355
Erik Jefferson Meadows
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Re: E's Workout Journal

April 25, 2017

Crossfit RX

Back Squats
135 x 5
155 x 5
185 x 5
205 x 1
235 x 1
235 x 2
235 x 3

WOD Metcon (AMRAP 8)
2 Rounds:
2:00 Max Rep Wall Balls
2:00 Max Rep Burpees
2:00 Max Rep KB Front Rack Lunge 55#
2:00 Max Rep Situps
2:00 Rest

Reps: 316

Extra
2.5 mile run

Notes: RXed workout. Finished 9 out of 30 on the whiteboard. Squats are feeling very good. Knees out, explosive out of the bottom. Much improved over attempts at this same weight on April 3, just three weeks ago. Adding in the box squats and pause squats has been helpful with my heavy squat form, IMO.

Last edited by Erik Jefferson Meadows; 04-26-2017 at 02:22 PM..
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Old 04-27-2017, 08:50 AM   #356
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Re: E's Workout Journal

April 26, 2017

Crossfit RX

Bench Press
185 x 3
195 x 3
205 x 2
185 x 3
195 x 3

WOD Metcon (AMRAP 12)
Row & Go
4 Rounds
Min 1: 1 Round of Strict Cindy
Min 2: 15 Calorie Row
Min 3: Max reps Power Clean and Jerks 135#

Reps: 23 Clean & Jerk reps

Ring Dips
0 x 8
0 x 8

Notes: RXed workout. Finished 10 out of 33 on the whiteboard. I think I did about as many C&J reps as I could. Was pressing up the last few inches on a few of my jerks. 15 cal row in a minute was easy. One round of Strict Cindy in a minute was very doable as well. I would love to do this WOD again in a few months, as I think I continue to get stronger on my O Lifts.
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Old 04-28-2017, 08:44 AM   #357
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Re: E's Workout Journal

April 27, 2017

Crossfit RX

Deadlifts
135 x 6
185 x 3
225 x 3
265 x 3
295 x 1
320 x 1
320 x 2
320 x 3

WOD Metcon (AMRAP 20)
TBT
Teams of 2
7 Kettlebell Swings 70#
7 Box Jumps 24″
20 m Shuttle Sprint
7 Burpees
20m Shuttle Sprint

Rounds + Reps: 21 + 21

Notes: RXed workout. Finished 1 out of 19 on the whiteboard, with Mike. Good Metcon. We were the only team to reach 20 rounds. I was a little disappointed we were one shuttle sprint away from 22 rounds. PR on a set of three deadlifts. The pulls felt pretty strong.
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Old 05-01-2017, 08:51 AM   #358
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Re: E's Workout Journal

April 28, 2017

Crossfit RX

WOD Metcon (Time)
Half Full
100 DU
750 Meter Row
50 DB Snatches 50#
750 Meter Row
100 DU

Time: 13:30

Notes: RXed workout. Finished 7 out of 28 on the whiteboard.

21 Workout days for April
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Old 05-01-2017, 12:21 PM   #359
Erik Jefferson Meadows
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Re: E's Workout Journal

May 1, 2017

Crossfit RX

WOD Metcon (AMRAP 20)
2 Rope Climbs
8 Strict Dumbbell Press 30#
50′ Dumbbell Walking Lunge 30#

Rounds + Reps: 10 + 2

Box Squats
95 x 5
135 x 5
155 x 5
155 x 5
135 x 5

Squat Cleans
115 x 3
135 x 3
155 x 3
155 x 3
155 x 3

Notes: Scaled workout. Substituted strict dumbbell press for strict HSPU. Box squats starting to get a little heavy. Form is on point. Squat clean triples starting to get a little heavy, but I am not close to missing on either lift. I wanted to do more, but backed off and left the gym. Trying to stay disciplined and not overdo the extra work.
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Old 05-03-2017, 05:37 AM   #360
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Re: E's Workout Journal

May 2, 2017

Crossfit RX

Back Squats
135 x 3
185 x 3
205 x 3
225 x 1
255 x 1
255 x 2
255 x 3

WOD Metcon (AMRAP 12)
40 Air Squats
25 Calorie Bike
10 Hang Power Cleans 135#

Rounds + Reps: 2 + 63

Extra
2.5 mile run
Row 2000 m
2.5 mile run

Notes: Substituted hang power cleans for push press as my left shoulder was feeling a little gimpy. It was a really nice day outside for a run.
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