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Old 07-21-2012, 01:53 PM   #21
Jeff Enge
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Re: JP, another WOD log

Friday, 7/20/2012

Rest day.

Saturday, 7/21/2012

CFE WOD

Strength - Clean and Jerk Ladder. Made it to 155, not sure what's wrong with my jerk technique but I can't quite get it up there anything 175 or more.

MetCon -
3 rounds
400m run
42 1-pood kettlebell swings
21 double unders
Then straight into
"Grace"
30 reps clean 'n jerk, 115 lbs

12:15 for the first half, 18:32 total
That was a killer!
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Old 07-30-2012, 11:41 AM   #22
Jeff Enge
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Re: JP, another WOD log

Sunday, 7/22/2012

Rest Day... was at the box till midnight building plyo boxes... worn out by the end. Also it was date night so that's another excuse.

Monday, 7/23/2012

CFE WOD

Warmup: Single Unders w/ Trivia Questions, about 5 minutes.

Skill: Med Ball DL, Med Ball Cleans

MetCon: "Tower of Hanoi" - like the Planet of the Apes intelligence test, just with stacks of 10, 25, 35, 45# bumpers instead. 3 rounds of single bumper carry, 1 round of double bumper farmer's carry.

Afterward, since I've decided I'm going to focus on one Oly lift at a time to make sure I get the technique down, I went for a 1RM on power clean. Did something like this:

5x135#, 3x155#, 1x185#, 1x195# (f x 3), 1x195# PR

Tuesday, 7/24/2012

Two hours pickup basketball

Wednesday, 7/25/2012

CFE WOD

Warmup: Plyometric drills down-and-back in box

Strength/Skill: 1-arm snatch, technique and then to 1RM (hit 90#)

MetCon:
With Tabata Intervals -
25 HSPU (I have to do them to a med ball still, working on getting them RXd)
50 pushup
75 squat
100 situps

Thursday, 7/26/2012

Rest Day.

Friday, 7/27/2012

CFE WOD

Warmup:
5x(30s single unders, 10s jump squats, 5s rest, 10s tuck jumps, 5s rest)

Strength: 3RM Thruster - 10x45, 5x65, 5x85, 3x95, 3x105, 3x115, 3x135, 3x145 (f), 3x145 PR

MetCon: 7x(7 85lb thrusters, 7 burpee box jumps)
11:57

Was set a 10 rds with 20 minute time cap but it was obvious we were dying after about rd 3.

Then at box till 0100 putting together pullup/squat rig... which looks awesome by the way!

Saturday, 7/28/2012
CFE WOD

Skill: Butterfly Pullups, technique and then practice sets for about 30 minutes.

MetCon: "Scrambled Fran"
21-15-9 of 95 lb push press, pullups
then, 45 front squats at 95 lbs

10:08 (which actually beat my sorry Fran time by two and a half minutes, and that's with at least a minute wrapping my hand after it tore open on the first set of pullups. Guess I gotta try out Fran again sometime!)

Sunday, 7/29/2012

Active Rest

Did MobilityWODs #1 and #2, I definitely have to work on being able to hang out in a squat for awhile!
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Old 07-30-2012, 04:45 PM   #23
Jeff Enge
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Re: JP, another WOD log

Monday, 7/30/2012

Track Workout!

Warmup:
400 jog
stretch
400 alt. 100 drills, 100 jog
more plyo drills

Main Set:
2x800 (split 1:09/2:22, 1:07/2:22)
with 400 recovery in between each

2x400 (1:08 [ouch, had trouble transitioning], 1:02)
with 400 recovery after first, 400 warm down after second
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Old 08-02-2012, 08:55 AM   #24
Jeff Enge
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Re: JP, another WOD log

Tuesday, 7/31/2012

Two hours pickup basketball

Wednesday, 8/01/2012

CFE WOD

Warmup: Med Ball -> Squats, Situps, Lunges, Wall Balls, Pushups

Strength/Skill: Weighted Pullup for 1 RM (progression 10, 20, 35, 45, 55, 70 PR, 90 (f))

MetCon:
7 rounds,
7 pullups
7 k2e's
7 hand-release pushups
25m lunge walk

9:20

Thursday, 8/02/2012

CFE Morning WOD

Warmup: Buergener Warmup, Stretch, Clean 2nd pull technique w/ PVC

Strength: C&J for 1 RM
progression - 45x5, 95x3, 115x3, 135, 155, 165 PR, 175 (f) - not feeling the explosiveness at 5:30am yet... I knew the 175 jerk would be trouble when the clean felt shaky

MetCon:
30x(1 135# C&J, 1 burpee pullup)
So basically Grace with burpee pullups, I did not strategically place my bar very well though, I was on the other side of the box from the pullup bar... oops.

11:59
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Old 08-04-2012, 02:37 PM   #25
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Re: JP, another WOD log

Friday, 8/3/2012

Rest day. Family and grandparents from Wisc. over for dinner.

Saturday, 8/4/2012

CFE WOD

Skill: Air Squats - technique for speed in high volume metcons
Handstands & Handstand Walks

MetCon:
5 rounds
20 ft handstand walk
40 squats

7:43

Gotta work on those handstands. Going to take a lot of practice.

Then I did some butterfly pullup practice, more handstands, some HSPUs, clean & jerk and snatch for technique.
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Old 08-06-2012, 07:29 AM   #26
Jeff Enge
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Re: JP, another WOD log

Sunday, 8/5/2012

Swim Workout

Warmup
8x50 2 free/2 back 4@:55, 4@:50
3x100 kick @2:00
200 IM drill
6x50 back/breast drill/build @:50

Main Set
2x400 Free @5:00
8x50 free/breast @:50/:55
100 EZ
16x25 (underwater/EZ/sprint/EZ) IM order @:30

Warmdown
200 EZ

3100 yards

Sunday, 8/6/2012

CFE Morning WOD

Buergener Warmup

Strength: Floor Press to 2RM (135, 155, 165, 170 PR)

MetCon: 150 pushups in fewest sets, 200m 30lb med ball run in between each set

11:18, 4 sets (40/40/40/30)

Reaaaalllllly have to work on my upper body strength, any tips anybody (that is if anybody actually reads this? )
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Old 08-09-2012, 11:12 AM   #27
Jeff Enge
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Re: JP, another WOD log

Tuesday, 8/7/2012

2 hours pickup basketball

Wednesday, 8/8/2012

Rest Day

Thursday, 8/9/2012

CFE Morning WOD

Warmup - 30s single unders, 30s back single unders, 30s double unders
Deadlift technique work, focusing on setup

Strength - Deadlift build to heavy sets of 2
6x135#, 4x225#, 2x245#, 2x275#, 2x295#, 2x305#

MetCon -
5 rounds
5 DL @ 70% (used 225#)
10 burpees

4:40

That one was a good sprint! Haven't done a short quick one like that in awhile.

Post-WOD: Practiced some butterfly pullups and still trying to work on handstands... getting there, maybe
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Old 08-12-2012, 09:48 AM   #28
Jeff Enge
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Re: JP, another WOD log

Friday, 8/11/2012

Warmup - 600m jog, handstand practice, stretch

MetCon -
3 rounds
600m run
10 HSPU
15 pushups
20 squats
300m run
10 burpees
20 dips (out at a park, had to do them on a bench with feet on the ground)

22:26

Saturday, 8/12/2012

CFE WOD

Warmup - 30s single unders, 30s back single unders, 30s double unders

Skill - HSPU technique, kip, max depth

MetCon -
20 minute AMRAP

200m run w/ 30# med ball
4 HSPU
8 pistols (alternating legs)

7 rounds + run + HSPUs
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Old 08-12-2012, 01:47 PM   #29
Jeff Enge
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Re: JP, another WOD log

First off, I can't keep track of the date... try not to judge me too much that Friday was actually the 10th and Saturday the 11th.

Sunday, 8/12/2012

Swim Workout

Warmup -
4x100 @ 1:40 Free/Back
2x{2x50 kick @ 1:00
{1x100 swim @ 1:30
{2x50 drill @ :55
{1x100 swim @ 1:30
First round free, second round back.

Main Set -
1x400 free @ 5:15
1x200 back @ 2:40
1x200 free @ 2:30

50 ez

8x50 1st 4 fly/back by 50, next 4 breast/free by 50, @ :50

50 ez

4x {1x25 underwater, 1x25 ez, 1x25 sprint, 1x25 ez} @ :30, IM order

Warm Down - 200 ez

3100
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Old 08-13-2012, 08:27 AM   #30
Jeff Enge
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Re: JP, another WOD log

Monday, 8/13/2012

CFE Morning WOD

Strength - Front Squat to heavy 3s

8x45, 3x135, 3x185, 1x205 - lost front rack at bottom on #2...

MetCon -
4 rounds
10 FS @ 50% 3RM (95#)
20 DUs
20 HTTB

11:20
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