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Old 07-23-2012, 05:43 PM   #11
Michael Thomas
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Re: Thomas Workout Log

7/23

front squat
only got 245lbs

I pr'ed was last week at 255lbs which was a 15lb jump from my last pr.
I got 245 tonight pretty easy but couldn't get 255lbs.
First time I ever tried to squat in a belt.

This cycle my front squat went from 215lbs to 255lbs. Overall victory of a 40lb jump.

Tabata Row of 932m

Last edited by Michael Thomas : 07-23-2012 at 05:57 PM.
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Old 07-24-2012, 05:16 AM   #12
Michael Thomas
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Re: Thomas Workout Log

7/24

Single arm press

New PR 72 1/2
I wanted to work on setting up for the lift and taking a deep breath right before. It was the first time I tried it and I went up 7 1/2lbs from last week.

I really need to work on double unders. I am horrible at them.
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Old 07-24-2012, 08:34 PM   #13
Erin Davidson
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Re: Thomas Workout Log

HEY!!!! YES - I think you need to be ok with sucking at double unders for a while... that's a tough step to take but when I turned around and saw you NOT doing them this morning I was surprised! That said, best way to get better at them is do them often, take care of your recovery (lax ball your feet, stretch your calves before and after, ice if you're sore) - give yourself 5-10 minute practice times and count how many you do during that time. OR, simply do 25, 50, or 100 reps for time when you can.
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Old 07-26-2012, 10:58 AM   #14
Michael Thomas
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Re: Thomas Workout Log

7/25

DEADLIFT PR!!!!!

395lbs

I made a HUGE LEAP yesterday and PR'ed by 120lbs. I didn't do the metcon because I was trying to truley peak.

Tim- Thanks for the help with it last night I really appreciate it.

Erin- A couple of posts ago you said by the end of the year I should be able to dead lift over 400 and I almost got 405lbs yesterday. I am really excited about moving forward with crossfit because the last couple of weeks I have made pretty solid PRs.
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Old 07-26-2012, 01:11 PM   #15
Erin Davidson
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Re: Thomas Workout Log

Just wait for the next Barbell Cycle - things are going to get CRAAAZY - by this time next year you should be pushing 500 if you keep it up!
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Old 07-27-2012, 06:20 AM   #16
Michael Thomas
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Re: Thomas Workout Log

Erin- The new program looks AMAZING!!!!
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Old 07-30-2012, 11:39 AM   #17
Michael Thomas
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Re: Thomas Workout Log

Summer Slam was an eye opener. One of the things that are great about competitions is they expose weakness'. There are a ton of weakness' in my game.

#1 and the most obvious thing I need to work on is the clean and jerk. I did 30lb Pr to 185lbs but it was brutal to watch. Avner gave solid advice for my clean that it was not a reverse curl and the jerk is not a push press. I didn't rest the weight on my shoulders I held it out as if I was going to thrust it... ask anyone it was horrible form but an overall victory that I accomplished a 30lb PR.

#2 Endurance. I am going to have to come in the morning so I will not be able to do the endurance during the week but I am going to try to run after work a couple days a week and go to running on the weekend.

I had a great time at the competition and def got better from doing it. The next thing I need to work on is recovery. I am really sore.

New Program Starts today which I am pretty pumped for!
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Old 07-31-2012, 07:14 AM   #18
Michael Thomas
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Re: Thomas Workout Log

7/30

Bact Squat did 205lbs for 3. I tried to explode out of the bottom.

Metcon

135- Squat- 37reps
+25- Pullups- 25reps

Total 62reps
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Old 07-31-2012, 07:16 AM   #19
Michael Thomas
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Re: Thomas Workout Log

7/31

Weighted pullups

+85lbs for 3 reps. Felt really good

Metcon

1.5 Pood for 155 swings.
My lower back was still sore from the weekend so I only did 1.5 pood
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Old 08-02-2012, 05:10 AM   #20
Michael Thomas
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Re: Thomas Workout Log

8/1

Conventional Deadlift
5 Sets of 5 to work on form. I worked up to 235 and for some reason I kept my legs straight when the bar got to my knees when I was putting the weight down. I will work on that next week but it felt really good.

Metcon 5 rds
135- Power Clean
5 pullups
5 Burpees

Did it in 8:24.
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