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Old 12-15-2011, 07:37 PM   #1
Jared Westreich
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Jared Westreich's Workout Log- My Quest for Elite Fitness

After crossfiting for more than a year and a half, I've decided to start recording my workouts on the forum.

Bio: I am a 16 years old. 5'6'' and 120 pounds. I've always loved sports. I play hockey once a week and other sports with friends. In the beginning of grade 10, I started doing metcons twice a week through a fitness club at school. About a year ago, I started doing conventional fitness workouts a couple times a week (along with the 2 metcons). It got to a point however, that I realized that I wasn't making much progress with the conventional (curls, chest flys, etc.) and it was affecting my crossfit performance. I decided to start doing strength workouts more often. I went the Canada East Crossfit regionals and decided that in order to get stronger and more fit, I needed to start doing strength work. I started doing 5s, 3s, and 1s of deadlifts, squats, bench presses and overhead presses. I learned how to snatch and clean. I'm now on a routine where I'll do 2 days of metcons and 1 to 2 days of strength days with a metcon.

Facts:
-I've had a couple minor injures in the past couple months but I've started mobilizing often and better and now I've solved those problems
-My diet is bad (I'm am trying to improve it)
-My metcons times are generally pretty fast
-My lifts are all very week but are improving at a good pace
-In about a month, I'm taking a fitness class and I'm going to be able to follow a starting strength program for a couple months
-My squat 1 rep max is at 190
-I've never tried a 1 rep max deadlift but my 5 is at 135
-My 5 rep max bench press is at about 115 and my 5 rep max OHP is about 80 but I haven't done either in a long time

By the way, if anyone follows Daniel Frankel's blog, I train with his about 3 times a week

I am very open to advice. I'll be posting at least 4 times per week. Enjoy.
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Old 12-15-2011, 07:41 PM   #2
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

Thursday December 15th, 2011

5-5-5
Deadlift

125
130
135

Felt nice and easy. I could have gone higher but felt better to stay safe since I haven't been dead lifting enough lately.
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Old 12-16-2011, 04:17 PM   #3
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

Friday, December 16th,

400 meter run
90 second rest
X8 FT
25:06

I don't remember my exact times but they ranged from about 1:45 to about 1:55.

I did this wod at school so I ran the 400 meters by running 10 lengths of a 40 meter hall way.
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Old 12-18-2011, 03:45 PM   #4
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

December 18th 2011

1-1-1-1-1-1-1 Back Squat
Warm up
40x3x5
95x5
115x3
125x1
135x1
145x1
_____
Work Sets
155x1
165x1
175x1
185x1
195x(f)
195x1
200x1

Then:

10 minutes of 1 min on, 1 min off:
20 KB Swings @20KG per round (Russian Standard, half way up)

Today was good because I was able to reach a 200# squat which was my goal for the end of the year. The metcon was nice and easy but was helpful because I need to do more KB work.
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Old 12-19-2011, 05:15 PM   #5
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

December 19th

I went to Frankel's, so we did a team WOD (Total time after each movement is posted beside it):

For Time:
75 Parallette Pass Throughs (PPT) - 4:25
100 DB Hang Clean and Jerks @15# - 10:16
150 Handstand Wall Run (Total between arms) - 13:00
100 Ball Slams @20# - 17:23
75 Box Jumps @18" - 20:05
Total Time: 20:05

Last edited by Jared Westreich; 12-19-2011 at 05:20 PM..
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Old 12-21-2011, 03:40 PM   #6
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

December 21st 2011,

20 Dumbbell Power Cleans @20#
20 Wallballs (10' target) @12#
X3 FT- 6:40
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Old 12-26-2011, 02:44 PM   #7
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

I'm on vacation now so this is the first time I've been able to excersize since I left.

1 minute per station. x3 for max reps. 1 minute rest between stations.

Dumbbell Hang Clean @20# (1: 26, 2:22, 3: 18)
Sit up (1: 27, 2: 25, 3: 22)
Dumbbell Overhead Press @20# (1: 17, 2: 8, 3: 6)
Push Up (1: 27, 2: 18, 3: 18)
Dumbbell Deadlifts @20# (1: 14, 2: 13, 3: 12)
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Old 12-27-2011, 12:28 PM   #8
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

5 pull ups
10 push ups
15 squats
Every minute on the minute

7 rounds + 12 squats

Today was bad. In all honesty, I shouldn't have worked out at all (I got very little sleep, I did a longer metcon yesterday, and I hurt my knee very badly the other day) I'll try this one again in a couple weeks and aim to get to at least 15.
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Old 01-09-2012, 06:21 PM   #9
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

I have been out of town so the following are my WODs from the past week:

10 Minute AMRAP:
12 Dumbbell Deadlifts @20#
12 Burpees
12 Sit ups
5 rounds + 12 deadlifts


25 push ups
15 Dumbbell Overhead Presses @15#
40 squats
x3 FT
12:40

15 Dumbbell Squat Clean Thrusters
30 Sit ups
x3 FT
8:25

10 Dumbbell Squat Cleans @20#
15 push ups
20 sit ups
x4 FT
8:49

Overall I felt it was a good week.
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Old 01-13-2012, 03:54 PM   #10
Jared Westreich
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Re: Jared Westreich's Workout Log- My Quest for Elite Fitness

Friday, January 13th 2012

5 dumbbell deadlifts @25#
10 box jumps (24 inchs)
x7 FT
5:50
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