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Old 10-17-2007, 06:08 PM   #101
Derek Maffett
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Re: JG Workout Log

Don't worry about it. You used the rx'd weight, which is its own accomplishment. You'll get sub-ten next time you try this one.

I don't let the barbell go onto my fingers either. Not sure if that is okay or not.

Last edited by Derek Maffett : 10-17-2007 at 06:11 PM.
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Old 10-19-2007, 05:56 PM   #102
Jack Gayton
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Re: JG Workout Log

Thanks Derek .. It does feel good to be able to say "as rx'd". Have a good one.
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Old 10-19-2007, 06:01 PM   #103
Jack Gayton
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Re: JG Workout Log

Friday 071019
Run 10 K (again)

as rx'd

46:57

I'm not counting this time though. I'm fairly certain I was one lap short. I lost count and when I saw my stopwatch after the last lap, I knew I was short one. No way I went 3 minutes faster.

Time to beat is still 50:02 from a few days back.
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Old 10-20-2007, 11:20 AM   #104
Jack Gayton
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Re: JG Workout Log

071020

push press 5X5

95-115-115-105-105 (fail)

WOD called for CF total but I just did one last week.

Very quick workout.
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Old 10-21-2007, 02:56 PM   #105
Jack Gayton
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Re: JG Workout Log

Sunday 071021
21, 15, and 9 rep rounds for time of:
95 pound Squat clean (65 lbs)
L Pull-ups
95 pound Thruster (65 lbs)
Handstand Push-ups (push-ups)

21:30

I subbed a lot on this one. Still was very tough. Good workout.
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Old 10-23-2007, 05:54 PM   #106
Jack Gayton
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Re: JG Workout Log

Tuesday 071023
Warm-up: 1 mile run w/ Peyton

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

bench / pull-ups

8/9
10/8
8/7
8/6
7/5

total - 76
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Old 10-24-2007, 06:17 PM   #107
Jack Gayton
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Re: JG Workout Log

Wednesday 071024
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

pull-ups - 44
push-ups - 69
sit-ups - 92
squats - 133

338 total score

This is supposed to feel like an aerobic workout. I think my muscles were so beat up from last night that it was more of a strength workout. Pull-ups were hard from the start. Good effort on the squats.

Been reading "Flow" and working on focusing to be "in the moment". I struggled at work, but was constantly reminding myself. I also lost it a little bit in the workout. When I did remind myself, I banged out more reps in the last 4 intervals of squats than the first four.
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Old 10-25-2007, 06:20 PM   #108
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Re: JG Workout Log

Thursday 071025
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions (barbell good mornings)
50 Sit-ups


18:42

070919 - 20:38

"Even the simplest physical act becomes enjoyable when it is transformed so as to produce flow. The essential steps in this process are: (a) to set an overall goal, ans as many subgoals as are realistically feasible; (b) to find ways of measuring progress in terms of goals chosen; (c) to keep concentrating on what one is doing, and to keep making finer and finer distinctions in the challenges involved in the activity; (d) to develop the skills necessary to interact with the opportunities available; and (e) to keep raising the stakes if the activity becomes boring" Mihaly Csikszentmihalyi - "Flow"
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Old 10-27-2007, 01:51 PM   #109
Jack Gayton
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Re: JG Workout Log

Saturday 071027
AM -

3 sets max rep pullups & 95 lb shoulder press

pull-ups
12-7-5

press
10-10-8

* I can do more press. I wasn't really sure what I was doing this morning. Just felt like lifting, but wasn't ready for cleans.

PM
WOD -

Clean 1-1-1-1-1-1-1-1-1-1 reps

Didn't do it as rx'd. Need to work on cleans. Spent about 10 minutes doing 95 lb cleans. Then went up to 115 and did about 3 w/o losing balance.

Not the most intense or focused of days. Will have to make up for it tomorrow.
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Old 10-27-2007, 07:51 PM   #110
Derek Maffett
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Re: JG Workout Log

Something I learned a while ago in regards to Olympic lifting (Scott Hagnas was talking about either the clean or the snatch) was to keep the chest up. I tried chest up today and it seemed a more powerful position to pull from. Also, make sure that you are not just waiting around after the weight is racked. Wait too long and it's going to be a lot harder to front squat back up.
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