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Old 07-08-2012, 03:23 PM   #11
Jeff Enge
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Re: JP, another WOD log

Sunday 7/8/2012

Fun stuff today!

Swim workout:
Warmup (200 free/200 back/200 kick/200 pull)
8x50, odds kick/drill @ :60, evens drill/build @ :55 IM order
8x25 open/close IM order @ :30
100 loosen
8x50 kick on back @ :60, hold best average (:36,:36,:36,:35,:35,:35,:34,:34) actually a lot better than I expected to hold!
100 loosen
4x(5x25, underwater, ez, underwater, FAST, ez @ :30) IM order
200 warm down
Total: 2700 yards

Then some weight work,
push press - 10x45, 8x65, 5x75, 5x85, 5x95, 5x105, 5x115, 5x125
deadlift - 10x135, 5x235, 5x255, 5x265, 5x275
4x16 walking lunges w/ 50lb DBs
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Old 07-11-2012, 06:06 AM   #12
Jeff Enge
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Re: JP, another WOD log

Monday, 6/11/12

Rest Day

Tuesday, 6/12/12

Two hours pickup basketball

Note: To keep myself active at work, I started doing 20 pushups at the top of every hour, or as near as possible... maybe my upper body strength will start improving if I keep that up!
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Old 07-11-2012, 04:55 PM   #13
Jeff Enge
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Re: JP, another WOD log

Wednesday, 7/11/2012

Warm-up: DUs, stretch, butterfly pullup practice, etc

WOD:
Working on my weakness, upper body strength!
"Legless Fran + Dips"... maybe?
21-15-9, 95 lb push press, pullups, dips
11:27

Then technique work:
9x3 Overhead squats, 2x55, 2x65, 2x75, 2x85, 1x95 just trying to work on form.
3x10 Toes-to-bar - first time trying this particular move, hard to string together multiples with long legs and not enough clearance from the bar to the wall

Then some cardio:
3x500m row, descend 1-3
1:55, 1:48, 1:42
Not quite what I expected, but not too bad considering I had no grip or arms left at that point.
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Old 07-12-2012, 06:11 PM   #14
Jeff Enge
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Re: JP, another WOD log

Thursday, 7/12/2012

CFE WOD:

Warmup - jogging, calisthenics, stretch, thruster technique w/ PVC pipe

Strength - Thruster, work to 1RM
5x45, 5x55, 3x95, 1x115, 1x135, 1x155 (f), 1x155 (PR)

MetCon - "Rahoi" (but now that I look at it, it was a little modified from that)
AMRAP 12 minutes
12 box jumps
50 m uphill to barbell
95 lb thruster, 9 reps
6 bar-facing burpees
50 m downhill to jump ledge

4 rounds + 12 BJs + 6 thrusters
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Old 07-12-2012, 07:28 PM   #15
Jeff Enge
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Re: JP, another WOD log

Oh, and update! Up to 175 lbs now, going to have to find a way to get body fat % sometime to make sure it's lean mass though. Halfway to the 180 goal!
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Old 07-13-2012, 04:58 PM   #16
Jeff Enge
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Re: JP, another WOD log

Friday, 7/13/2012

Warm-up - DUs, stretching, lift technique for the WOD

MetCon - (mini, scaled) "Hammer"
3 rounds for time
5 reps 115 lb power clean
10 reps 115 lb front squat
5 reps 115 lb jerk
20 pullups

11:35 (forgot about the 90 second rest in between rounds)

Then,
4x12 walking lunges w/ 50 lbs DBs

3 rounds
20 situps
10 pushups
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Old 07-14-2012, 10:39 PM   #17
Jeff Enge
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Re: JP, another WOD log

Saturday, 7/15/2012

CFE WOD

Strength - Hang Power Snatch, work to 3 RM
Don't remember the progression but ended up at 115.

MetCon - "The Rescue"
13 min AMRAP
250 lb bumper toss over prone partner
40 ft partner drag
alternate partners

1 min
load bar for 3 RM weight and overhead hold
partner 10 second sprint
repeat, switch partners

AND, I did this twice because the newbie workout needed an extra to make it even.

First time: 12 "rescues," 80m run
Second time: 13 "rescues," 87m run... really surprised I went further with the run since I had to drag somebody probably 100 lbs heavier for the second time through.

Beforehand I helped load and unload the weights at the park we have been at, then I helped a friend move his mom into a new apartment, then I helped CrossFit Edwardsville move into their new permanent box. So basically I have been lifting things all day!
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Old 07-16-2012, 04:07 PM   #18
Jeff Enge
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Re: JP, another WOD log

Sunday, 7/15/2012

Rest Day!

Monday, 7/16/2012

Track WOD

Warmup - 50 single unders, 25 double unders; 400m jog, stretch; running drills

8x200m
1 + 2, cruise (:33, :34)
3 - 6, accelerate through turn to fast (:29s all around)
400m jog
7 + 8, fast (:27 for both)

Not nearly as fast as I had hoped... have to work in longer than 10 second runs more often

THEN

3 sets

Broad Jump for distance
20 squats
20 pushups

Broad Jumps measured at 9'8", 9'11", 9'11.5", although the second one I definitely did not stick the landing
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Old 07-18-2012, 07:58 PM   #19
Jeff Enge
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Re: JP, another WOD log

Tuesday, 7/17/2012

2 hours pickup basketball

Discovered the track workout gave me some nasty shin splints. Consequently I slept and went through all of Wednesday with athletic bandages wrapped around my shins for a little compression... seemed to help!

Wednesday, 7/18/2012

CFE WOD

Warmup - 2 minutes of 5 single-unders + 1 burpee

Strength - SDHP, work to 3 RM. Got to 155 lbs.

MetCon -
5 rounds for time
95 lb SDHP, 5 reps
Bar-facing Burpees, 10 reps
95 lb push press, 5 reps

6:43

After getting all stretched out a ready to go I saw a semi-loaded bar and felt like lifting something else, so I loaded up 185 and went a 1RM PR for Clean. Then I did it once more because my coach wanted to see, and then once more because he wanted a picture. I'm starting to get there with the strength thing!
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Old 07-19-2012, 04:32 PM   #20
Jeff Enge
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Re: JP, another WOD log

Thursday, 7/19/2012

Warm-up - DUs, stretch, some box jumps to get the blood pumping

Main Set - mini-Chipper, aka "Holy Crap"

800m row
30 95# thrusters
30 dips
800m row
30 95# hang clean 'n jerks
30 box jumps
800m row

27:30, including walk to the other side of the gym to the rower

Think I got 85% to meeting Pukie there, about the closest I've gotten doing a CrossFit WOD. On a related note, does anybody else feel sleepy immediately after doing a tough WOD or is there something I'm doing wrong post-workout?
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