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 06-09-2015, 02:24 PM   #1051
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Tuesday 9 June 2015

I did 2 strict pullups in preparation for Nicole and found it painful at the top of the movement, so skipped it.

Instead I did some running with a mate.

Conditioning
4.46km run


24:30

Tough run, there was a lot of hills (approximately 70m elevation difference from lowest to highest, with lots of ups and downs). I did this with a buddy who is a slightly better runner so he sped away on the uphills and I did my best to catch him after that. First long run in a long time.

Strict Press

20kg x 5
40kg x 5
60kg x 5
70kg x 2 x 5
80kg x 1
85kg x 1
90kg x 0


Done barefoot straight after the run. Not that upset to miss 90kg (my PR), which I know I will hit again soon.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-10-2015, 01:31 PM   #1052
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Wednesday 10 June 2015

Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 7 of Hang Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185


Only 2 of us, so we did 33 reps per exercise. Also, we "metrified" the weights - ie...

95# - 40kg, 115# - 50kg, 135# - 60kg, 155# - 70kg, 185# - 85kg, 225# - 100kg, 275# - 125kg

A. 41 thrusters
B. 12 HPU
C. 25 Deadlifts


my reps (from memory)

Thrusters - 13, 5/5/5/3, 5/6/6/6
HPU - 5's until 85kg, then 2 sets of 4
Deadlifts - 10/5, 5's on 100kg, 3's on 125kg

This was a bit of fun and volume. My elbow didn't feel too bad at all which is great. Still can't hang from a pullup bar though. Could've pushed harder but I was feeling pretty beat up from the run the day before.

Opted out of the other conditioning part, and completed omitted (unintentially) the OHS at the beginning - may make them up tomorrow.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-13-2015, 02:18 AM   #1053
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Friday 12 June 2015

Wanted to do some weightlifting today. Turns out it wasn't the greatest idea.

Snatch Complex - Power Snatch, hang snatch, snatch balance, OHS


40kg x 2 x 1
60kg x 3 x 1


Easy as

Power cleans

60kg x 2 x 3
80kg x 3 x 3


Again very easy, although I couldn't hold a front rack that well due to the elbow. ****-easy weights though.

Conditioning

21-15-9
80kg Back Squats
24kg KB swing


5:45

Back Squats - UB, 5/5/5, 5/4
KB swing - UB

I wanted to do something short and I was thinking this would take 4-5 minutes. Turns out my lower back didn't like that idea and stiffened up really badly. This ****ed me off. The back squats were soo light but my back just couldn't handle out. KB swings fired up my traps which didnt help either. Argh..
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-13-2015, 02:25 AM   #1054
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Saturday 13 June 2015

Still doing my own thing lately..

BTN Push Press

-Started at snatch grip

20kg x 10
40kg x 3
60kg x 3
80kg x 3


-My elbow really didn't like this so moved to clean grip (still BTN)

90kg x 1
100kg x 1
110kg x 1
115kg x 1
120kg x 0,0


Gutted to miss these, just couldn't press them out. I've lost a bit of shoulder strength lately, but hopefully it will come back fast enough..

Front Squats


60kg x 3
90kg x 2
110kg x 2
130kg x 2
140kg x 2
150kg x 2


Happy to hit these weights. Rolled the bar back in my finger-tips a bit (I usually try to have a full grip on front squats) and elbow pain disappated. I haven't hit front squats this heavy in a long time.

Conditioning

1 Mile run (in truth, it's about 1.68km - 70 metres longer than a mile!)


7:22

I hard about as hard as I could. Although I'm a very slow runner, running a 7 minute mile isn't too bad for a fat weightlifter!
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-16-2015, 06:08 PM   #1055
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Monday 15 June 2015

Deadlifts

30kg x 10
70kg x 5
110kg x 3
140kg x 3
160kg x 5
185kg x 5 (PR for 5)


Happy with this. It felt hard but my bar speed wasn't actually that slow. My old PR was 180kg for 5 and that was done with a belt.

Press

70kg x 5
80kg x 5 (Might be a PR?)


These felt very easy tonight. Happy to have a bit of shoulder strength and no real elbow pain.

Conditioning

3 rounds for time:
10 x 60kg Hang Powerclean
10 x Burpees


2:50

Could've pushed the burpees faster, and not broken up the last set of HPC's (I did 6/4). A good short sprint though.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-16-2015, 06:15 PM   #1056
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Tuesday 16 June 2015

Conditioning
5 Rds:
15 Weighted situp (9kg Med-ball)
20 Cal Row
25 WB (20/14)


I subbed out T2B because of my elbow. These might not have been a great sub but whatever..
Rows - 1200 pace (or thereabouts)
WB - 15/10, 15/10 then 12/8/5

20:10

Lost it mentally on this workout, should've been a few minutes faster. Could've done the situps faster (and not ****ed about with the KBs which were anchoring my feet) and done the wallballs in at the most 2 sets the whole way.

1. Snatch
EMOMx5: 5 TnG Squat Snatches, across you choose the weight


Subbed 70kg squat cleans
because of elbow. By the 3rd round my lower back was tightening up really badly so I started doing powercleans instead. Otherwise quite easy.

2. Strength
EMOMx10: 2 Back Squats, across you choose the weight


140kg for all sets.

This felt hard tonight. Knee pain
Not the greatest night for me to be honest. Usually the day after heavy deadlifts I'm wrecked so it makes a bit of sense..
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-17-2015, 04:20 PM   #1057
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Wednesday 18 June 2015

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Strict Press:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 7 of Front Rack Step Out Lunges:
50 reps at 115/75
50 reps at 135/95
AMRAP at 155/105

3 min Rest

C. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135


Done by myself tonight, so I used the 20/20/AMRAP rep scheme with the same timeframe.

Used Metric weights..

95 pounds = 40kg
115 pounds = 50kg
135 pounds = 60kg
155 pounds = 70kg
185 pounds = 85kg

A - 15 x 60kg Press
B - 15 x 70kg Lunges
C - 10 x 85kg Push Press

Press - 10/10, 5/5/5/5, 3/3/3/3/3
Lunge - 10/10, 5/5/5/5, 5/10
Push Press - 5/5/5/5, 5/5/5/5, 3/3/4

This was all about muscular fatigue in the triceps for the Press and Push Press. Lunges was about a lack of balance and stability with the movement. To be honest I didn't push that hard because I still feel a bit beaten up from the deadlifts on Monday. Good volume.

3 x 10 Bodyweight Rows


Completed.
Done to get a bit of (non-painful) pulling in.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-18-2015, 02:51 PM   #1058
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Friday 19 June 2015

1. Conditioning
Tabata:
Deadlift, 185/135
Box Jump
Front Squat, 135/95
Burpees
Complete a full tabata protocol at each station (4 mins of :20 on, :10 off) before moving to the next station. No extra rest between stations.


Deadlift - 7
Box Jump - 6
Front Squat - 5
Burpees - 4 (7 on last set)


Horrible. Lower back blew up right away making everything miserable. I did Box Jumps as that's what the original email said (and I can't do pullups lately anyway). Burpees as we don't have a rope at my buddies gym. Kept the numbers the same every round.

2. Clean & Jerk
32 at 80%
31 at 85%
11 at 90%


80kg x 3 x 2
90kg x 2 x 1
100kg x 1
110kg x 1

All powercleans and push jerks.
First time doing anything slightly heavy since the comp. No elbow pain until the last rep which was a small pain as I jerked it a bit backwards. This was all pretty easy.


3. Strength/Gymnastics Accessory
4 Supersets of:
15 Barbell Bicep Curls + max unbroken C2B Pull ups you choose the weight for the curls
Rest 1 minute
15 Skull crushers + max unbroken Strict HSPU
Rest 1 minute
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-21-2015, 02:07 PM   #1059
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Saturday 20 June 2015

1. Snatch
EMOMx10: 1 Muscle Snatch


60kg x 5 x 1
65kg x 3 x 1
70kg x 1
75kg x 1 (PR for muscle snatch)

I did these as they didn't hurt my elbow. These were easy, although the last rep was slow.

3. Conditioning
FGB
3 RFT of 1 min at each station for max reps:
Wall Balls, 20/14
SDHP, 75/55
Box Jumps, 20″
Push Press, 75/55
Cal Row
1 minute rest between rounds


131, 110, 107 - 348 total (PR by 16 reps)


Can't remember the exact breakdown of reps..

Happy to PR. Wallballs weren't bad - slightly paced. SDHP's were paced to not fatigue me for box jumps and push press which was where I made my money. Row was paced until the last round.

- 6 hours later -

4 rounds of..

15 x 20kg barbell curl
- 1 minute rest -
10 x HSPU
- 1 minute rest -


Completed. HSPU's got hard but UB. Got my pump on!
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 06-22-2015, 04:38 PM   #1060
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Monday 22 June 2015

1. Clean and Jerk
EMOMx10: 3 Reps


80kg x 5 x 3
60kg x 3 x 3
70kg x 2 x 3

Started at 80kg which was stiffening my back up something chronic. I couldn't drop the bar (children sleeping) so lowering was really beating up the back. Went down to 60kg which was much too easy and finished with 70kg. If I could've dropped (even after the last rep) 80kg would've been perfect. Actual weight felt light.

2. Back Squat
Work up to a heavy double


70kg x 3
110kg x 2
140kg x 2
160kg x 2
180kg x 2 (Beltless PR double)


I felt strong tonight!

3. Gymnastics Skills
50 Strict HSPU for time


7:33

5's till 20, 3's till 32, 2's till 40, then singles

My triceps completely died! I got through 20 reps in 1:10 and even that felt like I was pacing yet my triceps completely went after that. Something to work on.

4. Conditioning

Every 2 minutes for 20 mins:
3 ring dips
5 Power Cleans, 60kg
7 Burpees

Record score is the time of your slowest round.


Completed. Rounds all 44-48 seconds.

I was feeling pretty average by this point so lowered the weight substantially and did ring dips instead of muscle-ups (haven't done muscle-ups in months but I can't do pullups lately either due to my elbow). I probably lowered the weight too much but hey, it's nice not to be dead the next day!
__________________
34/180cm/95kg/Log
  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

BB 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
My workout log! Vince Mannella Workout Logs 56 10-29-2010 08:34 PM
Workout log Tim Humphrey Community 0 10-26-2010 03:12 PM
My First Workout Log! Zachary Nichols Workout Logs 30 05-24-2010 10:01 AM
Workout Log Ryan A Miller Workout Logs 0 05-21-2008 08:07 PM
Workout log Elliot Royce Equipment 14 08-30-2006 04:41 AM


All times are GMT -7. The time now is 05:32 AM.


CrossFit is a registered trademark of CrossFit Inc.