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Old 08-25-2012, 04:45 AM   #421
Shaun Gross
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Re: Shaun's workout log

Saturday 25 August 2012

Spent 4 hours in the morning working on the deck and driveway. Very exhausting work so I was shattered by the end of it. I had a good lunch and an hour long nap in the afternoon though so that helped refresh me.

WOD 120824:

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.


1) 60kg, 70kg, 75kg, 75kg, 77.5kg, 77.5kg, 77.5kg
2) 80kg, 85kg, 85kg, 87.5kg, 87.5kg, 90kg, 90kg


Both of these were challenging but completed easily enough. I dropped the snatch balance from the snatch sets due to wrist pain - my left wrist has been playing up lately. This may have been a power snatch PR? I'll have to look back..

Conditioning & Midline - Skipped through tiredness and lack of time.

Later on..

5 min AMRAP of pushups

98 reps. Gah! I wanted 100 reps but this just smoked me!

I'm stoked though - 3-4 years ago I tried this a few times and only made it to the 70's so I'm glad some progress has been made, especially on a movement I'm terrible at.

Hopefully I'll have a good nights sleep tonight, ready to hit it tomorrow.
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Old 08-26-2012, 03:19 AM   #422
Shaun Gross
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Re: Shaun's workout log

Sunday 26 August 2012

WOD 120825:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean and Jerk.

Snatch – 87.5kg (PR by 2.5kg)
C&J – 112.5kg (2.5kg off PR)
Total – 200kg (PR by 2.5kg)

My snatch is finally catching up to my clean and jerk. This is up 12.5kg since about 2 months ago when Outlaw started doing lots of block work etc for the Olympic lifts. It's working really well for me so far.

If only I could clean and jerk more than 70% of my Front Squat! The clean and jerk wasn't that hard, but I was just getting very tired (and slower by this point). So tired lately!

Strength

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 70% DEMO VIDEO


All sets completed with 112.5kg. They were easy.

Conditioning

“Helen”

Refer to 120529

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups


Modified as I am having a lot of elbow fatigue lately in my left elbow and kipping pullups doesn’t help it. Also, dropping the pullups improves the metcon effect (for me at least)

3 rounds for time

400m run
21 x 24kg KB swings

8:18

Man I’m crap at running with a stiff lower back. My first split was an easy 1:35 for the 400m with a turn around but the next 2 were much slower. My helen PR is (pathetically) 10:50ish so I’m sure I would’ve beaten it had my elbows felt better.

Not a bad days training. Happy about the snatch - The goal for the year of 90/120 is getting closer every day!
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Old 08-27-2012, 02:44 AM   #423
Shaun Gross
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Re: Shaun's workout log

Monday 27 August 2012

It's an Outlaw rest day today, so I decided to practice my wall balls as I'm terribly uncoordinated at them and I finally have a wallball but they haven't come up in the programming lately.

EMOM for 15 minutes do 10 unbroken wall balls

Completed, with no fails. My wallball target is a powerline pole with a hedge either side of it - It doesn't leave too much room for error! Hopefully this improves my accuracy and when I actually have to do it on a proper wall its not that bad. I felt better as the sets progressed - got into a bit of a rhythm, and my breathing and heartrate only got elevated a little bit.

Nice rest day fun.
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Old 08-28-2012, 01:40 PM   #424
Shaun Gross
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Re: Shaun's workout log

Tuesday 28 August 2012

My left wrist is playing up lately after I fell on it while doing deck work on saturday. Saturday and Sundays snatches and last nights wallballs haven't helped.

WOD 120827:

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO

Notes: These are UB reps. If you have to drop the bar then lower the load.

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO

Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.

Kept it light tonight due to a sore wrist. All sets were fast

1) 60kg all sets
2) 80kg all sets

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.


1a) +5kg, +5kg, bodyweight – I hate pullups
1b) 65kg all sets – Easy


Conditioning

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 90 seconds after each round (including the final round).

8, 6, 7, 9 OHS
400m run – 1:24

All rows done in 49-51 seconds.
My wrist was bothering me on the OHS. I should've made it to 10 each round but I pussed out and was thinking about my wrist.
The run sucked, I had 2 corners (on gravel) and a turnaround. On a track this would've been around 1:15-1:18 I think. I pushed the best I could though.

Man I hate running!
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Old 08-29-2012, 02:54 AM   #425
Shaun Gross
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Re: Shaun's workout log

Wednesday 29 August 2012

WOD 120828:

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO


Skipped through lack of time. My left wrist is bothering me lately as well

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X5 Back Squats @ 75% – rest 2 minutes.

Notes: Percentage is based off of 120515. DO NOT go up from the number you are supposed to be working off of.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.


1) 135kg all sets – Easy. Done with no breaks between reps (like a piston)
2) 125kg all sets – quite difficult, but not close to failing. a couple of breaths between reps

Conditioning

1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees.


Subbed – 100kg push jerks, 5 kipping pullups for rope climb

4 jerks
91 burpees
2 jerks


This was slow and it sucked. Had no gas and slogged my way through it.
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Old 08-30-2012, 02:21 AM   #426
Shaun Gross
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Re: Shaun's workout log

Thursday 30 August 2012

WOD 120829:

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.


1) 180kg – Easy. I'm excited for testing next week.
2) 90kg x 2 x 5, 97.5kg x 2 x 3, 102.5kg x 3 x 2 – Hard. Bench Technique was off tonight. I couldn't get anything tight and my shoulders were tired from yesterdays burpees.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.


I did some substituting, as shown below.

1a) Max Ring Dips – 11, 8, 7
1b) SGBTNP – 60kg x 3 x 3
1c) 3 x 20 x 32kg KB swings
1d) 3 x 5 x 80kg Good morning


Ring dips - sucked as usual. I kept them pretty strict
BTNSGP - These were slow but not too bad.
KB swings - These sucked soo bad. My grip was shot. Sets were UB,UB,10/10
Good mornings - Same as usual, which means they were horrible.

My head wasn't really in the game tonight.

Can't wait for rest day tomorrow!
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Old 08-31-2012, 11:01 PM   #427
Shaun Gross
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Re: Shaun's workout log

Saturday 1 September

I can't believe it's September already..

WOD 120831:

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

Notes: These should be UB reps, if you cannot perform them UB then lower the load.


1) 60kg, 60kg, 65kg, 65kg, 70kg, 70kg, 72.5kg
(only 1 OHS on this rep – wrist bugging me)
2) 80kg, 80kg, 85kg, 85kg, 90kg, 90kg, 92.5kg (squat clean on 2nd rep)

Both of these felt pretty good today. I am rubbish at TnG powercleans

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#

*Rest 1 minute after each round.

Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.


Subbed 5 x normal 30 inch box jumps

4 thrusters, 3 thrusters, 3 thrusters, 2 thrusters, 3 thrusters

Tough. I liked this though because every minute was full blast for the whole minute. I was really trying hard to finish 1 round but couldn't quite make it. I'm glad for the push though.

Skipped midline through lack of time
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Old 09-02-2012, 02:30 AM   #428
Shaun Gross
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Re: Shaun's workout log

Sunday 2 September

WOD 120901:


BB Gymnastics

1) 3 attempts to establish a 1RM Snatch.

2) 3 attempts to establish a 1RM Clean and Jerk.

Notes: Treat these attempts as if you were at a meet. Do not count reps that are pressed out, and ONLY allow yourself the 3 attempts. Rest at least 3 minutes between attempts.


1) Up to 85kg, Fail on 90kg
2) Up to 110kg, Fail on 115kg


Olympic lifts weren’t there today

Strength

EMOM for 7 minutes:

2 1 1/4 Front Squats @ 75% DEMO VIDEO


120kg for all sets - Still easy

Conditioning

“The Tears of a Spider Monkey”

Refer to 120114

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs


My wrists and knees were hurting and I didn't think they would hold up with OHS's. Did an AMRAP with 40kg Push Jerks instead.

7 rounds, 30 seconds on, 30 seconds off
AMRAP 40kg Push Jerks


20, 20, 20, 20, 19, 18, 15

Holy shoulders and triceps batman. All about muscle fatigue.

Left it there for the night.
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Old 09-04-2012, 02:11 AM   #429
Shaun Gross
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Re: Shaun's workout log

Tuesday 4 September 2012

WOD 120903:

BB Gymnastics

20 minutes to establish a 1RM Jerk.

Notes: Any style, racks may be used.


127.5kg (2.5kg PR)

This was my limit tonight. Quite shaky on the recovery but still good. Hopefully I'll be able to hit 135kg soon (300 pounds overhead is a goal)

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

Notes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.


8:16 (PR by 2:42 from 120605)

Happy with this. I had an approximately 20 second walk between stations (did deadlifts under the carport and HSPU's inside) because of the rain, but the walk was a rest break so I'm not sure if it would've taken up too much time.

I tried to pace from the beginning to stave off lower back fatigue but it didn't work - It stiffened up straight away. Ahh well - Happy with the improvement nonetheless!

Deadlifts - 12/5/4, 5/4/3/3, 3/1/1/1/1/1/1
HSPU - 7/5/5/4, 4/3/2/2/2, 3/2/2/2
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Old 09-05-2012, 02:05 AM   #430
Shaun Gross
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Re: Shaun's workout log

Wednesday 5 September 2012

WOD 120904:

BB Gymnastics

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.


All sets with 80kg - Fast and easy

Strength

20 minutes to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.


110kg x 2, 130kg, 150kg, 160kg
Walk out - 220kg (felt heavy as!)
170kg, 180kg, 185kg, 190kg, 192.5kg (F)


Close fail on the 192.5kg. Got stuck just at my sticking point. Had my lower back not have been so fatigued from yesterdays deadlifts and HSPU, I probably wouldn't have tipped forward and would've been able to save this lift. Also my right knee has been hurting lately.
Enough excuses though - I want to hit 200kg this year!

Conditioning

1) 1 minute ME Burpees
*Rest as needed.

2) 1 attempt ME UB Muscle-Ups
*Rest as needed.

3) Run 1 mile


1) 27 - PR by default. I felt good and had at least another 10 at this pace.
2) 0 - I really have to learn how to do these. I'm sure I have the power, just not the technique
3) 7:15 (approximately 35 seconds off PR) – Just had nothing on the run, back and butt and hamstrings just weren’t cooperating. Gutted about this to be honest.
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