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Old 07-23-2015, 01:49 PM   #1
Juan M Jones
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Location: Bariloche  Argentina
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Juan M Jones - history log, programming

This is a resume of my training history.
I discovered crossfit 8 years ago +/-, nobody was doing it here in Argentina, in fact HQ offered my to start the first box in my country, but I was too young and without money... now everybody is making money haha.
I discovered it via Mark Twight (Gym Jones) i just wanted to be fitter to enjoy the mountains. So for many years I trained only WODs without equipment,, only doing a fraction of the programming.
Years later, crossfit exploded, and I started in a box, 2 years ago. Then I started Starting Strength program, and later, Gym Jones programming. I am very curious about programming and sport science, I need to try it, not only read about.
After 10 months without Metcon WODs, yesterday I started main site programming, and im going to log everything, specially changes to the program.
Current info:
30 years old
176 pounds (80 kg)
178 cm -- 5'10''

some numbers
150 kg deadlift (330)
85 kg bench press (187 lbs)
14 km row in 1 hour
20 rounds cindy

currents goals are to be "fast" in metcons (sub 3 min Fran for example) , 2x deadlift, acceptable endurance (20 k run without problems, even 42, but obviously not competitive).
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Old 07-24-2015, 01:08 PM   #2
Juan M Jones
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Re: Juan M Jones - history log, programming

22 july
"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps (snatch)
200 yard Shuttle sprint, 50 yards there and back twice

7:05

23 July

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

I used a backpack instead of a vest (20 lbs aprox) only in the running, I was mistaken and run half a mile instead (800 mts)
31:57 min
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CFSB log
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Old 07-28-2015, 12:10 PM   #3
Juan M Jones
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Re: Juan M Jones - history log, programming

25 July

the wod of my box, due to lack of space I wasnt able to do main site wod (carry weight, 700 lbs 50 yards as many trips as it takes, then again)

amrap 5 min
400 mts run
max wall ball shots (85)
rest 2 min
AMRAP 4 min
30 hspu
max rep push jerk (8)
2 min rest
AMRAP 3 min
20 kb snatch 24 kg
max rep front squat (9-10)
2 min rest
10 kb sumo dead lift 24 kg
max rep burpee (35)

50 kg in the barbell, less weight would be better to serve the wod

monday 27

main site wod adapted to follow CFSB

3x5 back squat heavy
80 kg
85
85

"DT"
10 rounds
12 deadlift
9 hang clean
6 push jerk
50 kg
9'56

cool down 10 min row (usually i do this, except in long metcons)
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