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 05-20-2013, 04:43 PM   #21
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

May 16

1) Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

135#

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

170#

May 18

3 rounds nft
200m swim
20 burpees


May 20


1) 7X1 3-Position Clean + 1 Jerk heaviest possible, rest 60 sec.

135
155
165
175
185
195
205

*Notes: Position #1 is the low-hang approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee heavy, rest 60 sec.

275
285
295
305
315

2b) 5X2 1&1/4 Front Squats VERY heavy, rest 60 sec. VIDEO DEMO

185
205
215
225
235

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

400m run
14 Thrusters 115/75#
25 HR Pushups
300m run
10 Thrusters 115/75#
25 HR Pushups
200m run
6 Thrusters 115/75#
25 HR Pushups
  Reply With Quote
Old 05-20-2013, 05:53 PM   #22
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

May 16

1) Every 30 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%

135#

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

170#

May 18

3 rounds nft
200m swim
20 burpees


May 20


1) 7X1 3-Position Clean + 1 Jerk heaviest possible, rest 60 sec.

135
155
165
175
185
195
205

*Notes: Position #1 is the low-hang approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee heavy, rest 60 sec.

275
285
295
305
315

2b) 5X2 1&1/4 Front Squats VERY heavy, rest 60 sec. VIDEO DEMO

185
205
215
225
235

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

400m run
14 Thrusters 115/75#
25 HR Pushups
300m run
10 Thrusters 115/75#
25 HR Pushups
200m run
6 Thrusters 115/75#
25 HR Pushups

11:13

HR pushups were slow
thrusters unbroken
  Reply With Quote
Old 05-22-2013, 10:10 AM   #23
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

Strength

1a) 3X10 Deadlifts @ 70% rest exactly 2:00.

295#

3 cycles 1 min stations
sdhp 75#
burpee
abmat sit up
air squat
push press 75#
rest

320 reps
  Reply With Quote
Old 05-27-2013, 04:24 PM   #24
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

5/3/1 squat week 1
135
155
185
235
245
265x9

3 RFT
row 500
16 (8r/8l) zots press

8:48

3x25 decline sit ups
5x10 25# back ext
  Reply With Quote
Old 05-29-2013, 08:36 PM   #25
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

Tuesday

Run 800m
30 squat cleans 135#
Run 800m

13:38

Low back got tight and it made the last run go at a snails pace



wednesday

5/3/1 press
140x7
Week 1

20-15-10-5
225# deadlift
115# s2o
Abmat sit-up

8:55

Last edited by Jonathan Palmer : 05-29-2013 at 09:04 PM.
  Reply With Quote
Old 05-30-2013, 11:56 AM   #26
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

Power Cleans 3

increase by 10#

start with 45# worked up to 235# then did singles to 275#

EMOM
  Reply With Quote
Old 05-31-2013, 11:53 AM   #27
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

thurstday pm

5 rounds
100m shuttle run x25
10 kb swings 2 pood
10 pull ups

6:55
  Reply With Quote
Old 05-31-2013, 06:56 PM   #28
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

5x1 2 position snatch

115
135
150
155f
155

7x3 oh squat

135
155
165
175
185(2)
185(1)
185(1)

Wrist hurt on the ohs

8x:10 lsit
4x:45 superman hold
  Reply With Quote
Old 06-01-2013, 01:18 PM   #29
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

10 rounds not for time
Max rep 45# pull up

4
4
4
3
3
3
4
4
3
3

Max rep push up

43
31
26
22
22
22
22
21
22
23
  Reply With Quote
Old 06-04-2013, 12:00 AM   #30
Jonathan Palmer
Member Jonathan Palmer is offline
 
Profile:
Join Date: Sep 2012
Location: Fullerton  CA
Posts: 192
Re: JP's WOD log

5/3/1 squat week 2
280x11

decline sit ups 3x10 25# plate
back ext 3x10 45# plate

3RFT
row 1k
50 du

16:53
  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

vB 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
JP, another WOD log Jeff Enge Workout Logs 157 02-11-2013 06:28 PM
Do you log your WOD? Bryan Rowland Equipment 5 06-18-2012 06:43 AM
Sam's WOD log Samantha Inman Workout Logs 6 01-18-2011 06:57 PM
JP's Workout Log Joshua Pinkerd Workout Logs 7 05-12-2009 08:16 AM
JP's Starting Strength Log Jeremy Hamilton Workout Logs 1 10-01-2007 05:05 PM


All times are GMT -7. The time now is 09:35 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.