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Old 09-07-2013, 10:37 PM   #1
Steven Thunander
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Thunder's CrossFit log

Seeing that I have been doing this for a while now, I think it is time to start an electronic log.

Today's WOD
"Linda II"
10-9-8-7-6-5-4-3-2-1 reps
Back Squat 225 (1.25x body weight)
Bench 180 (Body Weight)
Power Clean 155 (.85x bodyweight)

33:08
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Old 09-08-2013, 10:41 AM   #2
Steven Thunander
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Re: Thunder's CrossFit log

20130908
At the Football field
3 rounds
5 burpees
run 100m
5 burpees
run 100 m
Rest 1-2 minutes between attempts
1:16, 1:12, 1:10
Various sprints, gassers, other exercises at field afterwards.
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Old 09-09-2013, 10:18 PM   #3
Steven Thunander
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Re: Thunder's CrossFit log

20130909
Swod
Work Squat Snatch
Got a 5 rep at 95. Attempted to repeat, but those were sloppy.

WOD A
2 RFT
10 thrusters 95
12 pullups
15 box jumps 24"
12 SDHP 95
10 burpees
Rest 1 min between rounds
7:37
Rest 5 minutes
WOD B
AMRAP 7
3-6-9-12...
KB swings 50#
Plate slams 45#
After each round, 10 yd farmers carry 80# DB's
12 +4 plate slams.
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Old 09-11-2013, 03:46 PM   #4
Steven Thunander
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Re: Thunder's CrossFit log

20130911
"Glen"
For time
"Grace"
run 1 mile
50 L pullups (sub for rope climbs)
Run 1 mile
100 burpees

43:17-PR (last 47:13)
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Old 09-13-2013, 06:17 PM   #5
Steven Thunander
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Re: Thunder's CrossFit log

20130912
SWOD
Muscle up work (From Khalipa video)
Weighted walking lunges (not to max)

Amrap 5
30 DL 155
10 DB snatch 40
2 rounds plus 7 DL

Then a bootcamp like class held by my globo. There are some Crossfit style exercises in it.


20130913
Active Rest day
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Old 09-15-2013, 10:21 PM   #6
Steven Thunander
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Re: Thunder's CrossFit log

20130915

SWOD
Shoulder Press 5-5-5-3-3-3
Back Squats 5-5-5-5-3-3
Alternating
SP 95-115-135-140-140-145 (F-3)
BS 225-275-295-315-320-320

DWOD
AMRAP 5
4 power snatch 115
5 Box Jumps 30" box
6 Thrusters 50#dbs
3 rounds.
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Old 09-17-2013, 08:36 PM   #7
Steven Thunander
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Re: Thunder's CrossFit log

20130916
SWOD
DL 5-5-5-5-5
225-275-315-345-375(tied PR)
DWOD
AMRAP 8 minutes
4 chinups with 50#db
6 swings 80#db
8 burpees touch target one foot overhead
5 rounds plus 3 pullups

20130917
SWOD
Muscle up work (Khalipa video)
Squat snatch skill work
DWOD
for time
15 GHD situps
15 TTB
15 floor wipers 135#
15 KTE
15 Situps
5:38
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Old 09-21-2013, 12:18 PM   #8
Steven Thunander
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Re: Thunder's CrossFit log

20130918
SWOD
Alternating Back Squat/Bench 3-3-3-3-3-3-3-3-3-3
Squat 225-275-295-305-320-320-320-320-320
Bench 135-155-185-195-200-205-200-205-205
DWOD
Various gym sprint drills

20130919
SWOD
Power Clean 5-5-3-3-3-3-1-1-1-1
135-155-185-195-205-210(f-3)-210-215(pr)-215-210
DWOD
Class
503 reps

20130921
AMRAP 14
5 clean and jerks 135
7 TTB
9 burpees
6 rounds plus 2 ttb (133 reps)

Last edited by Steven Thunander : 09-21-2013 at 12:18 PM. Reason: clarification
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Old 09-22-2013, 10:23 PM   #9
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Re: Thunder's CrossFit log

20130922
5 rft
7 Front Squat 185
7 Deadlift 280 (fat bar)
10 deadhand chinups
rest 1 min between rounds
20:00
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Old 09-26-2013, 10:17 PM   #10
Steven Thunander
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Re: Thunder's CrossFit log

20130923
Fight gone bad
Sub power clean 75# for cal rows
290 (not a pr)

20130925
SWOD
Bench OTM 5-5-5-5-5
135-155-185-200(f-4)
DWOD
5 rft (with 15 min time cap)
5 Back squat 275#
5 power clean 175#
10 clapping pushups
13:59

20130926
Skill work (HSPU, MU skills, pistols, towel L-sit pullups)
Class
580 reps
no weight on jumping lunges (last with 15#kb)
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