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Old 08-11-2012, 02:11 AM   #411
Shaun Gross
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Re: Shaun's workout log

Saturday 11 August

All the following work was done after 2 hours using a manual post-hole borer this morning, then eating sugary treats all afternoon for my birthday. Not the greatest preparation. No excuses though..

Done EMOM for 20 minutes alternating
1a) 190kg Deadlift (no riser)
1b) 105kg Bench Press (flat bench)


Kinda tough but no fails

Conditioning

“T”

3 rounds for time of:

8 Hang Snatch (full squat) 155/105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges 75/55#

*There is a 15 minute time cap.


Subbed – 60kg HS
Chin over bar pullups
OH Lunges with 24kg KB’s

2 rounds + 2 HS’s

Freaking tough. The lunges were the worst. Hope I'll be OK for squatting tomorrow after all those lunges
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Old 08-11-2012, 11:05 PM   #412
Shaun Gross
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Re: Shaun's workout log

Sunday 12 August 2012

WOD 120811:

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.


Switched the order of these 2 today - I decided I wanted to work on my C&J's today so I did them first

1) C&J - 40kg x 5, 60kg x 2, 80kg x 1, 90kg x 1, 95kg x 1, 100kg x 1, 105kg x 1, 110kg x 1 (No jerk), 115kg x 0, 115kg x 1 (2.5kg PR)
1) Snatch - 20kg x 3, 40kg x 2, 50kg x 2, 60kg x 1, 70kg x 1, 75kg x 1, 80kg x 1, 82.5kg x 1 (Equals PR), 85kg x 0 x 2

Very happy to PR my Clean and Jerk today. I basically told myself to get under it and I did! Haha, stoked. I'm getting closer to my goal of 120kg Clean and Jerk by the end of the year..
Snatch went well as well. Happy to equal my PR but I wasn't even close on the 85kg attempts. I want to hit 90kg by the end of the year - I think I'll be able to.

By this point I was shattered (crappy diet and sleep) but I wanted to do the squats

Strength

EMOM for 7 minutes:

2,2,2,1,1,1,1 HBBS @ 90%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.


High Bar Back Squat (recent) PR is 190kg - I completed all the reps with 170kg. It wasn't even too bad. Im loving the "every minute on the minute" stuff lately!

I had a half an hour break then did the following..

Conditioning

Compare to 120403

For time:

30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″


Subbed 50kg Barbell Push Press
Normal Situps
Pistols to a chair (useless at pistols)

17:19 (Last time 18:15)

Happy with the improvement. This was a slow grind but I tried to make sure my rest breaks were short. I also had to walk into the house and back for the rowing so that would've added a bit of time.

Lots of lower back work lately - Hopefully I'll feel OK tomorrow!
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Old 08-13-2012, 02:25 PM   #413
Shaun Gross
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Re: Shaun's workout log

Monday 14 August 2012

I felt pretty good tonight, however I did have a slightly tired lower back from the deadlifts in the last 2 days so I didn't do the programming a day early (which I sometimes do).

I was given a wallball by my inlaws for my birthday so I thought I would do some of that for practice.

Wallballs on the minute_
1,2,3,4,5,6,7,8,9,10,11,12,12,12,12,11,10,9,8,7,6, 5,4,19 (193 total)

Not hard at all. I need to work on my accuracy though as it is pretty crap and on the larger sets I often catch the ball wrong. Still glad to get a bit of volume in on a movement I (in the past) never practice. I felt the movement starting to "click" by the end.

Looking forward to some good training tonight.
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Old 08-14-2012, 01:47 PM   #414
Shaun Gross
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Re: Shaun's workout log

Tuesday 15 August 2012

WOD 120813:

BB Gymnastics

1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)

2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.


1) 72.5kg x 7 x 2, 80kg (1st try)
2) Clean only - 95kg x 7 x 2, 105kg (2nd try)

I was happy with the snatches. The cleans were OK, I cut the jerk though due to fatigued shoulders. The first attempt at 105kg put me on my butt, but I quickly got the second attempt.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.


1a) 1 set of 60kg, then I cut it due to wrist and shoulder pain
1b) 60kg, 80kg, 80kg - Stupidly didn't read the description properly and did these from the hang. They were easy.

Conditioning

12 minute AMRAP of:

50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).


4 rounds + 11 double unders

I hate burpees
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Old 08-15-2012, 02:25 AM   #415
Shaun Gross
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Re: Shaun's workout log

Wednesday 15 August 2012

WOD 120814:

BB Gymnastics

1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO


1) 75kg, 77.5kg, 80kg, 80kg, 80kg
2) 95kg, 95kg, 100kg, 100kg, 100kg

Both felt pretty good tonight. Cleaning from blocks still feels awkward though

Strength

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

1) 5X1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.


1) 180kg x 5 x 1 – These felt solid tonight
2) 130kg x 5, 135kg x 5 (PR), 140kg x 5 (PR) – These were real good. I took a long rest break before the 3rd set (approx 3-4 mins) because I knew I had it in me if I could recover a bit more..

Conditioning

3 rounds for time of:

10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m

Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.

Subbed 20 x 20inch box jumps

10.57 – HSPU’s were horrible tonight. Rowed my heart out on the last set (1:30 pace) to beat 11 minutes. Good push
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Old 08-16-2012, 02:04 AM   #416
Shaun Gross
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Re: Shaun's workout log

Thursday 16 August 2012

120815:

BB Gymnastics

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

Notes: Hang position should be just above the knee. These should be touch & go reps.

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

Notes: Power Cleans should be touch & go.


1) 70kg all sets
2) 90kg all sets

Both were a bit off tonight. I'm terrible at tough-and-go reps. My left elbow started getting a bit sore during the powercleans..

Strength - Modified

1a) 3 x 8 strict pullups
1b) 3 x 8 x 80kg Good mornings
1c) 3 x 8 x Strict Ring dips


All completed. Everything unbroken except last set of Pullups - 4/1/1/1/1 (I suck at pullups)

Rest day tomorrow!
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Old 08-19-2012, 02:56 AM   #417
Shaun Gross
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Re: Shaun's workout log

Sunday 2012

WOD 120818:

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

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


1) Worked up to 85kg (2.5kg PR) - Snatch felt good today. 10kg improvement in the last couple of months
2) Worked up to 110kg - Very close fail on 115kg (got on my toes and spilled it forward).

My goal for the year was 90/120kg for the Olympic lifts. I'm getting closer..

Strength

15 minutes to establish a 1RM Front Squat.

Notes: These should be at absolute rock-bottom depth. DO NOT stop at just parallel to score a big number. Go to absolute bottom to score a true number.


110kg, 130kg, 140kg, 150kg, 160kg

Last time I hit this weight was in January. Happy about this. My legs were in it, but my front rack (specifically left elbow) was hurting so I didn't want to go for 165kg. Happy with the weight.

2 hour break while I had dinner at the inlaws..

Press

20kg x 5, 40kg x 3, 60kg, 70kg, 80kg, 85kg, 90kg (PR)

Very happy about this. I only did this to warm up for some push presses and it felt good so I kept going. I don't know why I can press 90kg, but struggle over 110kg on the bench press - super strong shoulders/weak chest, or crappy bench technique?

Conditioning - Did my own conditioning

12 min AMRAP

3 x 85kg Push Press
6 x 85kg Back Squat
9 x Pullups

6 rounds + PP + BS + 3 pullups

slow plod. Had to take the bar from the ground for the push press so that slowed me down a fair bit.

Rest day tomorrow
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Old 08-21-2012, 02:51 AM   #418
Shaun Gross
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Re: Shaun's workout log

21 August 2012

WOD 120820:


BB Gymnastics

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees) EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

2) Perform single Snatches (no hang) @ 90%, 95%, and 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.

3) 1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean) EMOM for 7 minutes @ 80% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

4) Perform Clean & Jerks (no hang) 3X1 @ 90%. Rest at least 2 minutes between reps and allow for no more than 3 misses total.


1) 72.5kg – Fail on Hang Snatches on 3rd, 4th and 6th rounds
2) 77.5kg, 82.5kg. 77.5kg
3) 92.5kg – No fails
4) 105kg x 3 x 1

Snatches felt alright tonight. For some reason I missed those hang snatches, but it’s not the end of the world – I’ll get them next time. Cleans felt good, the jerk sucked though (sore elbows)

Strength

1a) 3X8 Weighted Strict Pullups – heaviest possible, 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 – heaviest possible, rest 60 sec.

Kept it light because of elbow pain

1a) Bodyweight Pullups – 8, 4/1/1/1, 4/1/1/1/1 – I freaking suck at pullups
1b) Press – 60kg x 3 x 8 – Bloody easy

Conditioning

Run, Swim or Cycle for 20 minutes (choose one, preferably your weakest).

*Post distance to comments. This should be a high level effort. Don’t do it just to do it, this is a valuable data point.


them 3.46km run in 18:15 – At this point I dropped my phone and it died. After reassembling it I kept running the last 1km to home atwhat felt like the same pace. I should’ve pushed harder but I haven’t run any appreciable distance in at least 4 months. The route I took had a few hills as well.

I hope my legs aren't too sore for squatting tomorrow. I can already feel my achilles stiffening up..
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Old 08-22-2012, 02:44 AM   #419
Shaun Gross
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Re: Shaun's workout log

Wednesday 22 August 2012

WOD 120821:

BB Gymnastics

2) 7X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO


70kg, 70kg, 72.5kg. 72.5kg, 75kg (F on 2), 75kg (F), 75kg (F)


The first 5 rounds were good with a close fail on the second rep. Last 2 rounds were close fails on the first rep. Decided not to try and make them up.

Strength

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

1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.


1) Completed with 175kg. Although I did 170kg x 3 on 120515, I've been working off 180kg for the last few months. I didn't feel confident after yesterdays running so I went for 175kg. The squats were tough but I was in no danger of failing.
2) Completed with 120kg. These weren't that tough.

Conditioning

Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.


I chose to do the Outlaw Crossfit version – 10 rounds of..

21 Double Unders
7 Pullups
3 x 60kg Ground to Overhead.


I completed 5 rounds, then had 1 round off, 2 rounds, then 1 round off, then the last 3 rounds, completed 5 seconds after the buzzer. I just couldn’t recover and my forearms were getting blown up. My metcon sucks.
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Old 08-23-2012, 02:12 AM   #420
Shaun Gross
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Re: Shaun's workout log

Thursday 23 August 2012

WOD 120822:


Strength

1a) 7X3 Banded Deadlifts @ 55% Bar Weight + 20% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.

1b) Bench Press: 2X3 @ 70%, 2X3 @ 75%, 2X2 @ 80%, 1X2 @ 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.


Done as alternating EMOM

1a) Deadlifts – 170kg x 7 x 3
1b) Bench Press – 87.5kg x 2 x 3, 92.5kg x 2 x 3, 97.5kg x 2 x 2, 102.5kg x 2


Both were kind of tough, but quite managable

Strength/Conditioning

1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. If more than 20 UB Ring Dips are possible add some sort of weight or weight vest.


1a) Strict Ring Dips – 11, 6, 7
1b) 32kg KB swings – 15, 15, 15
1c) 50kg SGBTNP – 5, 5, 5
1d) 80kg Good Mornings – 5, 5, 5


BTN Snatch Grip Presses are tough! All the rest were kind of tough.
Nice not to feel like dying at the end of a workout for once!
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