KTaft logs

Kevin Taft · 03-29-2013, 06:01 PM

Hello all fellow crossfitters. I started crossfit roughly 6 months ago and have never looked back. Recently, I decided it was time to start logging my workouts and tracking my progress.

weight: 166

Starting Lifts back in late 2012:

Back squat: 235 (Never squatted below parallel)
Press:145
Deadlift:315
Clean:190

Starting Hero Wods:
Cindy: 14 rounds
Helen: 9 Minutes
Fran: 8 minutes

Current Lifts:

Back squat: 285
Press: 155
Deadlift:? (Haven't tested this in a while)
Clean: 215

Hero Wods:
Cindy: 22 rounds
Helen 7:50
Fran: 4:10

Kevin Taft · 03-29-2013, 06:16 PM

Thursday 28th:

13.4-

clean/jerk(#135) and toes to bar.

ascending ladder with rep scheme of 3,3,6,6,9,9,etc

Banged out 3,3 no problem
-Decided to split the 6 set of C/Jerk into 3 and 3
- the 9 set really beat me up
- 12 was all singles with a 6/6 toe to bar split
- Got 12 reps into the 15 set

Score 72

Going to try this Saturday again with a new approach. My grip was destroyed so I'm going to do all singles with little to no pauses. My cardio wasnt too shot after the workout so we will see how this pans out.

Friday 29th

did some rolling and mashing around the shoulder areas. Decided to see how I would feel attempting a shortened version of 13.4. Stopped after set 9 doing all singles(unbroken toes to bar)feeling great. Time was 2:30

Kevin Taft · 03-30-2013, 04:50 PM

march 30th

13.4-72 reps

Did some double under and muscle up practice.
-PR'd my Muscle up count with 10 on the rings.

Kevin Taft · 04-02-2013, 01:56 AM

March 30

rest

March 31

rest

APRIL 1- VOLUME DAY

trying to integrate some texas method into my crossfit programming for the last few weeks and my numbers are seeing some good progress.

Back Squat 5x5 attempt ( up from 245 last week)
255- 4 reps
255- 4 reps
255- 3 reps
255- 2 reps
255- 2 reps

Strict Press 5x5 (PR 5x5)
135-5
135-5
135-5
135-5
135-5

Deadlift
275 3x5 completed

Weighted pullups:
55 pounds - 5x5
completed

Session #2 feeling great

Snatch PR by 25 pounds

145 up to 170
-I've gotten much better at getting the bar in the pocket
- still have to work on squat snatches though

METCON:

Chelsea: 5 pu's, 10 pushups,15 air squats EMOTM for 30 minutes
27 rounds- triceps and shoulders gave out because of all the prior work

taking tomorrow off for sure.

Kevin Taft · 04-03-2013, 09:30 PM

April 2

rest

April 3

Light squats
135x5
205x5
205x5
205x5

Light Bench
135x5
185x5
185x5
185x5

Snatch Balance( 1st time doing these)
95x5 fell over multiple times
115x1 -getting stable
135x1 - getting the balance down better
145x1
155x1
165x1
175x1- failed a couple times
181x1

Session 2

Mile run- 5:50

Rack Jerk (PR)

135x1
155x1
185x1
205x1 (previous pr)
215x1
225x1
Barely missed 230- will get it next attempt

ANNIE- 50,40,30,20,10 double unders, situps

Time: 7:27 (getting better at DU's)

Kevin Taft · 04-22-2013, 01:50 AM

April 22

haven't logged on in a while. Set multiple pr's

Back Squat: 295 (so closeee to 300)
Clean:230
Snatch: 175 (incredibly ugly lol) http://www.coachseye.com/px1k
Jerk: 235

Completed kelly wod yesterday: 25:37

Kevin Taft · 04-23-2013, 11:12 PM

April 22

Back Squat 5x5 attempt at 250
5-5-5-3-4 (Almost there!)

-Forgot to mention that I started a program where I squat everyday except thursday and Sunday. Monday is volume day at 5x5 every other day is max attempt (5-6 reps total)

Press 5x5 attempt at 140
5-5-4-4-5

Deadlift 5x3

285 for 5-5-5

Snatch work
- up to 165, getting loopy today.

April 23

Front Squat PR
135
185
225
245
260(PR)

Jerk work
135
185
205
235 attempted several times but no wins today

Metcon

3 rounds for time of 40 Du's---30 kettle bell swing 53lbs--20 HR pushups--10 Chest to bar pullups

time: 12:xx

Kevin Taft · 04-26-2013, 05:31 PM

April 26

Back squat PR
135
225
255
275
300( PR)
305- Almost!

Press
95
115
135
145
160(miss)

Jerk PR!
135
185
205
225
235(miss)
235
240(PR)
245 miss
245 miss
245 (PR!)

Gymnastics practice:

roll to pistols
handstand roll to pistol
handstand walks
muscle up practice
dismounts

WOD: 10 ring dips, 10 pistols,10 strict pullups (10 minute amrap)
Score: 6 rounds and some reps

Kevin Taft · 04-29-2013, 01:11 AM

April 27

Squat
135
225
255
275
305 Miss

Wod

15 squat cleans 155#
30 ghd situps
12 squat cleans 155#
24 ghd situps
9 squat cleans
18 situps
6 squat cleans
12 situps
3 squat cleans

Time:14:47

April 28

Kevin Taft · 04-29-2013, 01:13 AM

April 27

Squat
135
225
255
275
305 Miss

Wod

15 squat cleans 155#
30 ghd situps
12 squat cleans 155#
24 ghd situps
9 squat cleans
18 situps
6 squat cleans
12 situps
3 squat cleans

Time:14:47

April 28

Rest

03-29-2013, 06:16 PM	#2
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs Thursday 28th: 13.4- clean/jerk(#135) and toes to bar. ascending ladder with rep scheme of 3,3,6,6,9,9,etc Banged out 3,3 no problem -Decided to split the 6 set of C/Jerk into 3 and 3 - the 9 set really beat me up - 12 was all singles with a 6/6 toe to bar split - Got 12 reps into the 15 set Score 72 Going to try this Saturday again with a new approach. My grip was destroyed so I'm going to do all singles with little to no pauses. My cardio wasnt too shot after the workout so we will see how this pans out. Friday 29th did some rolling and mashing around the shoulder areas. Decided to see how I would feel attempting a shortened version of 13.4. Stopped after set 9 doing all singles(unbroken toes to bar)feeling great. Time was 2:30
	Last edited by Kevin Taft; 03-29-2013 at 06:28 PM..

03-30-2013, 04:50 PM	#3
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs march 30th 13.4-72 reps Did some double under and muscle up practice. -PR'd my Muscle up count with 10 on the rings.

04-02-2013, 01:56 AM	#4
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs March 30 rest March 31 rest APRIL 1- VOLUME DAY trying to integrate some texas method into my crossfit programming for the last few weeks and my numbers are seeing some good progress. Back Squat 5x5 attempt ( up from 245 last week) 255- 4 reps 255- 4 reps 255- 3 reps 255- 2 reps 255- 2 reps Strict Press 5x5 (PR 5x5) 135-5 135-5 135-5 135-5 135-5 Deadlift 275 3x5 completed Weighted pullups: 55 pounds - 5x5 completed Session #2 feeling great Snatch PR by 25 pounds 145 up to 170 -I've gotten much better at getting the bar in the pocket - still have to work on squat snatches though METCON: Chelsea: 5 pu's, 10 pushups,15 air squats EMOTM for 30 minutes 27 rounds- triceps and shoulders gave out because of all the prior work taking tomorrow off for sure.
	Last edited by Kevin Taft; 04-02-2013 at 02:17 AM..

04-03-2013, 09:30 PM	#5
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs April 2 rest April 3 Light squats 135x5 205x5 205x5 205x5 Light Bench 135x5 185x5 185x5 185x5 Snatch Balance( 1st time doing these) 95x5 fell over multiple times 115x1 -getting stable 135x1 - getting the balance down better 145x1 155x1 165x1 175x1- failed a couple times 181x1 Session 2 Mile run- 5:50 Rack Jerk (PR) 135x1 155x1 185x1 205x1 (previous pr) 215x1 225x1 Barely missed 230- will get it next attempt ANNIE- 50,40,30,20,10 double unders, situps Time: 7:27 (getting better at DU's)

04-22-2013, 01:50 AM	#6
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs April 22 haven't logged on in a while. Set multiple pr's Back Squat: 295 (so closeee to 300) Clean:230 Snatch: 175 (incredibly ugly lol) http://www.coachseye.com/px1k Jerk: 235 Completed kelly wod yesterday: 25:37

03-29-2013, 06:01 PM	#1
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	KTaft logs Hello all fellow crossfitters. I started crossfit roughly 6 months ago and have never looked back. Recently, I decided it was time to start logging my workouts and tracking my progress. weight: 166 Starting Lifts back in late 2012: Back squat: 235 (Never squatted below parallel) Press:145 Deadlift:315 Clean:190 Starting Hero Wods: Cindy: 14 rounds Helen: 9 Minutes Fran: 8 minutes Current Lifts: Back squat: 285 Press: 155 Deadlift:? (Haven't tested this in a while) Clean: 215 Hero Wods: Cindy: 22 rounds Helen 7:50 Fran: 4:10

04-23-2013, 11:12 PM	#7
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs April 22 Back Squat 5x5 attempt at 250 5-5-5-3-4 (Almost there!) -Forgot to mention that I started a program where I squat everyday except thursday and Sunday. Monday is volume day at 5x5 every other day is max attempt (5-6 reps total) Press 5x5 attempt at 140 5-5-4-4-5 Deadlift 5x3 285 for 5-5-5 Snatch work - up to 165, getting loopy today. April 23 Front Squat PR 135 185 225 245 260(PR) Jerk work 135 185 205 235 attempted several times but no wins today Metcon 3 rounds for time of 40 Du's---30 kettle bell swing 53lbs--20 HR pushups--10 Chest to bar pullups time: 12:xx

04-26-2013, 05:31 PM	#8
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs April 26 Back squat PR 135 225 255 275 300( PR) 305- Almost! Press 95 115 135 145 160(miss) Jerk PR! 135 185 205 225 235(miss) 235 240(PR) 245 miss 245 miss 245 (PR!) Gymnastics practice: roll to pistols handstand roll to pistol handstand walks muscle up practice dismounts WOD: 10 ring dips, 10 pistols,10 strict pullups (10 minute amrap) Score: 6 rounds and some reps

04-29-2013, 01:11 AM	#9
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs April 27 Squat 135 225 255 275 305 Miss Wod 15 squat cleans 155# 30 ghd situps 12 squat cleans 155# 24 ghd situps 9 squat cleans 18 situps 6 squat cleans 12 situps 3 squat cleans Time:14:47 April 28

04-29-2013, 01:13 AM	#10
Kevin Taft Member Profile: Join Date: Mar 2013 Location: Rochester NY Posts: 21	Re: KTaft logs April 27 Squat 135 225 255 275 305 Miss Wod 15 squat cleans 155# 30 ghd situps 12 squat cleans 155# 24 ghd situps 9 squat cleans 18 situps 6 squat cleans 12 situps 3 squat cleans Time:14:47 April 28 Rest

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