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Old 11-15-2012, 09:55 AM   #11
John Wade
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Location: Carrollton  TX
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Re: All Encompassingly - My workout log

Monday 121112 Rest Day

Tuesday 121113
WOD - 7 RFT:
- 75# Thrusters, 12 reps
- 9 Toes to bar / Hanging Knee Raises
- Run 200m w/20# Med Ball / 16x6m Shuttle Spring w/20# DB
(23:30)

Was confined to my garage with is 6m in length so modified the 200m run to shuttle sprints equaling about 100m

Wednesday 121114 "Barbara"
WOD - "Barbara lite" from BrandX
- 5 rounds, each for time, rest 3 minutes each round
- 20 Pull-ups / 10 Jumping Pull-ups
- 30 Push-ups / 20
- 40 Sit-ups / 30
- 50 Squats / 40
(3:45) (4:23) (4:58) (5:25) (5:18)

Sit-ups were the hardest, followed by Squats. Pushups were unbroken.
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Old 11-19-2012, 09:58 AM   #12
John Wade
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Re: All Encompassingly - My workout log

Thursday 121115

Back Squat 2-2-2-2-2-2-2-2-2-2 (10 sets)

190-205-220-235-240-250-260-260-260-260

Felt good but still pretty new to heavy squats since I just recently built my squat stands and I wanted to be a little careful.

Also did Beginner Pullup Program Day 6 (repeated)
- 3 sets max reps, rest 3-5 min between
(10,9,8) with 3:30 rest between

Friday 121116 Rest Day

Saturday 121117

WOD/Modification:
- 5 RFT:
- Run 400m
- 20 Burpees / 15 unbroken
- 15 Two-handed DB Bent over rows, 50# each / 10 reps, 35#
Total time (26:27)
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Old 11-19-2012, 11:05 AM   #13
John Wade
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Re: All Encompassingly - My workout log

Sunday 121118

Snatch 3-3-2-2-2-1-1-1-1-1

Bergener Warmup x1 with broomstick
Bergener Warmup x1 with 30# barbell

80(3) - 85(3) - 90(2) - 100(2) - 105(2)
115(1) - 125(f) - 120(1) - 125(1) - 125(1)

I was really looking forward to this. After 2 months of Crossfit I had not done any pure Snatches, only Squat Snatch, Power Snatch, Snatch Balance and of course lots of Overhead Squats which I consider all to be work that helps Snatch. This felt really strong and I filmed myself several times in this workout to keep an eye on my form. Can't wait to do it again one day soon and see what kind of gains I make!
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Old 11-19-2012, 11:10 AM   #14
John Wade
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Re: All Encompassingly - My workout log

New PR list:

Shoulder Press 145(1) 135(3)
Power Clean 165(1)
5K (29:11)
Deadlift 260(2) 230(5)
Push Press 165(2) 160(3)
Weighted Dips @ 211# 40(3) 60(2) 80(1)
Back Squat 200(5) 260(2)
Split Jerk 175(1) 170(2)
Power Snatch 100(1)
Front Squat 205(1)
Snatch 125#(1)
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Old 12-02-2012, 07:36 AM   #15
John Wade
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Re: All Encompassingly - My workout log

Monday 121119

AMRAP in 20 minutes of:
- Run 400m (sub 2 minutes jump rope)
- Then 3 rounds of:
- 5 Pull-ups (sub jumping pull-ups)
- 10 Push-ups
- 15 Squats

I'm behind on my log and it looks like I forgot to write down what I completed. I think I completed nearly 4 rounds but I can't really remember.

Tuesday 121120 - CrossFit Rest Day

Wednesday 121121 - Hero WOD "Weston"

WOD/Modification:
5 RFT:
- Row 1000m / 100 SDHP, 35# (broken 50/50)
- 200m Farmers carry, 30# DBs (broken 100/100)
- 30# DB Waiter walk, 50m RT arm
- 30# DB Waiter walk, 50m LT arm
Time: (46:20)

This was fun and fried my forearms! I measured out a path along my property so it was a bit of an obstacle course too. I guess I'm just too self-concious to go down the sidewalk doing this type of stuff.
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Old 12-02-2012, 07:43 AM   #16
John Wade
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Re: All Encompassingly - My workout log

Thursday 121122

AMR(eps)AP in 7 minutes:
- Burpees: 26, 18, 14, 8 = 66

Not pleased, I thought I needed to pace myself but I shouldn't have and easily could have gotten over 70.

Also Beginner Pull-up Program Day 7
- 5 Pull-ups EMOM for 8 minutes
- will need to repeat

Friday 121123 - "Diane"

21-15-9 reps of:
- 225# Deadlift / 185# (11/10) (8/7) (9)
- Handstand Push-ups / bridged on feet (11/10) (15) (9)
Time (12:38)

Also 3 rounds of couplet with 30 seconds rest
- 160# Back Squat
- 25# Sandbag Swings

Saturday 121124 - CrossFit Rest Day
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Old 12-02-2012, 07:58 AM   #17
John Wade
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Re: All Encompassingly - My workout log

Sunday 121125 - Skipped (first missed WOD since starting 110920)

Monday 121126 - Travel Day

Homemade WOD in room:
- 5 RFT:
- 100 jump rope
- 10 burpee to 18" box jump (coffee table)
- 10 chair dips
Time (18:37)

Tuesday 121127 - Travel Day, skipped

Wednesday 121128 - CrossFit Rest Day, did not workout

Thursday 121129 - CrossFit Total from 121127

Back Squat (PR) - 250x1, 275x1, 290x1
Shoulder Press (PR) - 130x1, 140x1, 155x1
Deadlift - 250x1, 280x1, 310(f), 300(f)
Total - 725

I wasn't expecting a lot out of my total but I certainly did not expect my Deadlift to be less than my Squat. I have a PR from a few years ago of 315 and I just recently have a squat rack to work with, maybe I'm not going down low enough on the squats?
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Old 12-02-2012, 08:06 AM   #18
John Wade
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Re: All Encompassingly - My workout log

Friday 121130 - skipped

Saturday 121201 - CrossFit WOD from 121125

For Time:
- 5 Front Squat, 150#
- 25 Pullups / negatives, broken
- 4 Front Squat, 150#
- 20 Pullups / negatives, broken
- 3 Front Squat, 150#
- 15 Pullups / negatives, broken
- 2 Front Squat, 150#
- 10 Pullups / negatives, broken
- 1 Front Squat, 150#
- 5 Pullups/ negatives, unbroken!

Time: about (15:00), I forgot to start the timer until the 4 Front Squats
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