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Old 09-18-2011, 04:05 PM   #1
Jon Schell
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Location: Norristown  PA
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Jon Schell Training Log

7/25/2011
Crossfit Intro class.
Begin Paleo.
Pant size: 44
Weight: 278lbs


W.O.D. 8/5/2011
Shoulder Press
1-1-1-1-1

3 Rounds for time of:
30 Double unders
20 Toes to Bar
10 Shoulder Press (65#/95#)

Schell: 155 1RM, 18:39 (95#, 10 T2B attempts per, singles)


W.O.D. 8/8/2011
30 Hang Power Cleans (75#/115#)
60 Kettlebell Swings (35#/55#)
20 Hang Power Cleans (75#/115#)
40 Kettlebell Swings (35#/55#)
10 Hang Power Cleans (75#/115#)
20 Kettlebell Swings (35#/55#)
rest for 2 minutes then:
Take 5 minutes to find your 1RM Power Snatch

Schell: ~20 minutes


W.O.D. 8/11/2011
“300 Rep Salute”
For time complete the following:
30 Cal Row
30 DB Push Press
30 DB Front Squat
30 DB Swings
30 DB Walking Lunges
30 DB Jump Over Burpees
30 DB Deadlifts
30 DB Thrusters
30 DB Hang Power Cleans
30 Hand Release Push-Ups

Schell: 30:05 (15#)


W.O.D. 8/16/2011
"HOLBROOK"
Ten rounds
75/115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Schell: 6 rounds, 95#


W.O.D. 8/23/2011
SumoDeadlift
5-5-3-2-1-1

Schell: 275lbs


W.O.D. 8/29/2011
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating (5R/5L)
15 Pull-ups

Schell: 5 rounds (boxes, bands)


W.O.D. 8/31/2011
With a 15 minute time limit, complete the following nine movements with as heavy a load as possible.
1. Deadlift
2. Clean and Jerk
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Press
8. Thruster
9. Overhead Squat
Score is total completed

Schell: 960# (No time for squats)



W.O.D. 9/4/2011
Split Jerk
1-1-1-1-1-1-1
then:
AMRAP in 7 minutes
10 Shoulder to overhead @ 50% of your 1RM
20 Walking Lunges 10R/10L

Schell: 185#, 4 rounds



W.O.D. 9/6/2011
Choose Your Own Adventure!!!
4 Rds for Time:

Station 1:
125 Double Unders
or
400m Run
or
500m Row

Station 2:
10 Pushups
or
10 Ring Pushups
or
10 Hand Stand Pushups

Station 3:
30 Lateral Jumps over Parallettes
or
30 Box Jumps (30"/24")
or
30 Box Jump Overs (21"/17")

Once you select an exercise at a station, you must use that exercise for all 4 rounds.

Schell: 29:50 3/1/2 scaled



W.O.D. 9/7/2011
21 Deadlift (185/275)
3 Muscle up
15 Deadlift (185/275)
6 Muscle up
9 Deadlift (185/275)
9 Muscle up

Schell: 13:55 (AMU/band)



W.O.D. 9/9/2011
9-11 THROWDOWN WOD
2001 meter row
THEN 11 REPS OF THE FOLLOWING (can be done in any order)
36/24 in box jump
125/85 thruster (deaths @ pentagon)
Burpee chest to bar pull ups
175/120 power clean (AA FLight #175 (south tower))
Hand stand push ups
2 pood/1.5 pood swings (70/55)
Toes to bar
170/120 lb Deadlift (Flight 77 and flight 93)
110/75 Push jerk (number of floors in each tower)
2001 meter row

Schell/Brad: 45:01



W.O.D. 9/12/2011
Fran
21-15-9
Thrusters (65#/95#)
Pull-ups

Schell: 9:58 (65#, band)
Note: I wrecked my left bicep and tricep on this.



W.O.D. 9/16/2011
AMRAP in 20 minutes:
10 Hang Power Clean (65/95#)
20 Sit-ups
30 Double Unders

Cash-out: Monkey bars x3

Schell: 4 rounds (95#, DUA)

Westside Barbell training: 280lb bench press


Pant size: 38
Weight: 253lbs
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Old 09-19-2011, 04:47 PM   #2
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9/19/2011
5 Rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet *
21 Burpees

Schell: 25:47
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Old 09-20-2011, 05:26 AM   #3
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9.20.11
"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Schell: 95lbs (115lbs rom, front squat thumb-fail, sadface)

Gym pit stop on the way home: Bench press 225lbs, 4 sets of 5

Last edited by Jon Schell; 09-20-2011 at 05:39 AM..
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Old 09-21-2011, 06:30 PM   #4
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9.21.11
5 Rounds for time of:
200 M Run
15 Toes through Rings
15 Push-ups

Schell: 24:42 (knee2elbows)
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Old 09-22-2011, 07:09 AM   #5
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9.22.11
Strength:
Bench Press
1-1-1-1-1

... Assistance work:
50 GHD sit-ups for skill or time (Did some)
200 Double Unders for skill or time (Did some)

Schell: 285lb 1rm
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Old 09-26-2011, 06:18 AM   #6
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9/26/2011
Deadlift
5-5-5-5-5

Cash out:
... Max body-weight deadlifts in 3 minutes*
*If you do not have a body weight deadlift, you can scale this to about 50% of your 5RM

Schell: 225lbs x5, 250lbs (body weight) x16 in 3 minutes.

Additional Traditional: Hit a few sets of flat bench, incline bench, assisted dips (3x12, -80lbs) and unassisted dips (2x5).

Last edited by Jon Schell; 09-26-2011 at 06:22 AM..
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Old 09-27-2011, 05:18 AM   #7
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9.27.11
4 Rounds:
5 Front Squat (155/225#)
200M SPRINT

(Rounds are timed separately, rest as needed between rounds)

This workout is one variation of a Litvinos, more commonly know as a Litvis...lifting up VERY, VERY heavy stuff and running VERY, VERY fast. You should choose a weight in which the 5th rep will feel like the weight of the world, but you are still capable of doing it. A workout of this nature is metabolically devastating. You have FULL recover between rounds so on your run, you need to pretend there is a bull behind you...AS FAST AS YOU CAN! You will have 30 minutes to complete all 4 rounds if necessary and this will be taken from the rack.

Schell: 135lbs, 1:30, 1:09, 1:15, 1:14
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Old 09-28-2011, 04:49 AM   #8
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9.28.11
For time:
30 Handstand push-ups (30" box and 45lb plates for better rom)
40 Pull-ups (huge purple band)
50 Kettle-bell swings, (35#/55#) (55# for me)
60 Sit-ups
70 Burpees

Schell: 27:05 and I also think I may die soon.
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Old 09-28-2011, 06:46 AM   #9
Jon Schell
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Re: Jon Schell Training Log

Body check:

Weight: 251lbs
BMI: 32 (down two points in 3 weeks)
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Old 09-30-2011, 12:45 PM   #10
Jon Schell
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Re: Jon Schell Training Log

W.O.D. 9.30.11
Clean and Jerk
1-1-1-1-1-1-1

or

Push Jerk
1-1-1-1-1-1-1

*The athlete will choose which lift he or she wants to work on for a 1RM.

Cash out:
Max Push-ups

Schell: 185 C&J 1RM, 26 push ups
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