CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 10-24-2012, 12:59 PM   #471
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Wednesday 24 October 2012

WOD 121023:

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO


1) 80kg x 2 x 2, 95kg x 2 x 2, 105kg x 3 x 1, 110kg x 1 x 1, 100kg x 4 x 1

No fails - Felt good but very very tiring tonight

2a) 105kg - Felt good
2b) Skipped


It was at this point I noticed that I was very very very tired..

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.


160kg x 1 x 5, 170kg x 2 x 3, 180kg, 190kg (F), 180kg, 180kg (F)


These were a **** show tonight. Every set was very hard. I did the 190kg earlier than programmed because I didn't want to be too tired for it - Got stuck at my sticking point and couldn't push through. If I was fresh this would be going up easily. The last rep was due to going too deep - I hit my spotter bars and it threw me right off.

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#


As cool as this looked, I skipped it. I was very fatigued and plan on doing heavy deadlifting work the next night (for upcoming powerlifting comp) so I cut it there.

5 x 5 strict pullups as I was putting weights away - Completed easily.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 10-28-2012, 01:51 PM   #472
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Sunday 28 October 2012

I went away with my family over the weekend so I had 2 days off. It was great fun but sitting around in the sun and eating crappy food does drain you.. Excuses aside, I felt not too bad tonight.

An hour before the workout..

Max strict HSPU - 18 (PR by 1?). This wasn't too bad. 21 by the end of the year!

WOD 121026:

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00


1) 70kg - Failed the HS on rep 8
2) 90kg - Completed

These felt pretty good, even though my breathing goes out the window straight away and my lower back tightens. I'm happy I didn't give up like last week though..

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg


I substituted the following..

-24 inch box jump for 20 inch lateral box jump
-20kg bar for 20kg plate for OHWL

36 snatches
3 rounds + 5 box jumps
32 snatches

Happy with this. I had very short rests and managed to keep plodding along. My snatch technique was starting to get a bit iffy though as my left elbow was feeling a bit sore after.

Note - I'm going to try and do 5 days in a row this week to make up for lost time over the weekend, I may have to do a fair bit of scaling though to survive!
__________________
34/180cm/95kg/Log

Last edited by Shaun Gross : 10-28-2012 at 01:58 PM.
  Reply With Quote
Old 10-28-2012, 01:57 PM   #473
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

I forgot to put in Thursdays work..

Thursday 25 October 2012

This night was my powerlifting comp prep..

1a) 7 x 3 x 180kg Deadlift, 60-75 seconds rest
1b) 7 x 3 x 102.5kg Bench Press, 60-75 seconds rest


Completed. Deadlifts were easy but the bench got real hard towards the end. I'm going to up the deadlifts to 190-195kg for triples this coming Thursday, while maybe upping the bench to 105kg.

Accessory

3 x 10 x 80kg Good mornings

Completed. I focussed on a good stretch of the hamstrings and glutes. Definitely felt these the next 2 days afterwards!

End
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 10-29-2012, 01:36 AM   #474
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Monday 29 October 2012

I decided to make up the 1RM snatch from the other night..

1RM OHS


60kg, 80kg, 90kg, 100kg, 110kg (F)

I hurt my good wrist slightly on this rep so cut it there. Definitely would've got it had I given it another attempt.

WOD 121027:


BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

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


1) 60kg, 70kg, 75kg, 80kg, 85kg, 90kg (F)
2) 60kg, 80kg, 90kg, 100kg, 105kg, 110kg


I couldn't really be bothered pushing for 1RM's tonight to be honest. I don't know why I just couldn't focus. I hit 95% on both lifts though so that was nice..

Strength

Front Squat – based on 121006:

2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00


Decided to up the weight and base the percentages off 165kg or there abouts.

130kg x 2 x 5, 140kg x 2 x 3, 147.5kg x 2 x 2, 155kg x 2 x 1

These were probably the perfect weight - every set was difficult but managable.

Conditioning


Skipped through lack of time. Also I don't think 120 burpees would be the smartest thing for me to do right now, especially as I'm trying to focus on strength for the powerlifting meet in 2.5 weeks.
I'd love to give it a try another time though.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 10-30-2012, 01:22 AM   #475
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Tuesday 30 October 2012

WOD 121029:


BB Gymnastics

15 minutes to establish a 1RM Snatch from blocks (just above the knee).


- My "blocks" made the bar just at knee height

40kg x 3, 50kg x 2, 60kg, 70kg, 75kg, 80kg, 85kg, 90kg (F)

Didn't have much time at all tonight so I cut it short there. The 90kg rep was close - with more time for attempts I'm sure I would've been able to get it up..

Conditioning (pain threshold training)

Compare to 120211

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65# (Used 42.5kg)
15 Burpees

-Rest 3 minutes.

Notes: This entire WOD should be performed with a 20/10# vest.


Note - I only did 3 rounds due to lack of time and did not use a vest

2:38, 2:48, 2:50


This one sucked (as do all conditioning workouts for me, ha).
All thrusters were done 5/5 for pacing's sake. I was glad I was able to keep the times reasonably consistant. I pushed super hard on the 3rd round to keep pace and felt well dead afterwards for 5 minutes.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 10-31-2012, 11:18 AM   #476
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Wednesday 31/10/12

I felt like a change of scenery tonight so I went to the local gym (which is full of aspiring bodybuilders, ha).

I wanted to get in some good volume on the back squats as well so I deviated away from the programming. After the comp I'll get back on it..

Back Squat

60kg x 5
100kg x 3
140kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1
190kg x 1
172.5kg x 5 x 3 (PR for 5 sets of 3)


These were difficult tonight. First time squatting in front of a mirror in a long time - man I look like a tomato when it gets intense! Happy with the volume

Push Press

60kg x 3
80kg x 3
90kg x 2
100kg x 5 (PR)
100kg x 4
100kg x 2


Happy with the PR. I lost it mentally on the last 2 sets - definitely could've made 5 for all sets if I was tougher

Bent-over row


110kg x 3 x 5


I used a lot of body english in this one - they weren't the strictist.

Strict Pullups


3 x 5.

Easy. And I'm out
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 11-03-2012, 01:01 PM   #477
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

I tweaked my lower back after Wednesday nights session. I took 2 days off though in hopes that it would settle it down - and it eventually did.

Thursday 1 November 2012

Rest

Friday 2 November 2012

5 min row to test out back and loosen up

1350m. Felt real good and confident for the day after.

Saturday 3 November 2012

1a) Deadlifts x 7 x 3, 60 - 90 seconds rest
1b) Bench Press (paused) x 7 x 2, 60 - 90 seconds rest


1a) 190kg, 190kg, 190kg, 190kg, 200kg, 200kg, 200kg (1 rep)
1b) 105kg x 7 x 2


These felt good and my back felt great. Contest prep is back on track!

Accessories

1a) 3 x 8 x 82.5kg Good morning - could've been deeper tbh
1b) 3 x 8 x 8 strict, deep ring dips


Completed, felt good.

I mowed the lawns afterwards for some very light conditioning.

Happy with todays training
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 11-04-2012, 12:33 AM   #478
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Sunday 4 November 2012

Very tired and sore today. I just can't seem to do 2 days of powerlifting training in a row - It's just too hard on my body? I dunno..
Either way, I thought I'd get a bit of my own work in today. I can't wait to get back on the Outlaw Programming in 2 weeks time..

Shoulder Press

20kg x 5, 40kg x 3, 60kg x 2, 70kg, 80kg, 85kg, 90kg (F), 87.5kg

2.5kg off my PR, but I'm happy with this considering how tired my shoulders were from yesterday

Front Squats

87.5kg x 3, 110kg x 2, 130kg, 140kg, 150kg

Not bad, felt better as I did more reps (I felt like the tin-man to start with)

Every 30 seconds for 15 minutes, alternating


1a) 3 x 120kg Front Squats
1b) 3 x Strict Pullups


Completed, although I had to ditch the pullups from round 8 onwards as I wasn't getting enough rest for the front squats (they were the focus and started to get real difficult).

My lower back started tightening up something chronic too, which was a bit annoying. Hopefully a day of rest then a good weeks training next week!
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 11-06-2012, 01:26 AM   #479
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Tuesday 6 November 2012

I'm feeling very beat up today. Something is funny with my back - there's no pain but there's stiffness when there really shouldn't be. Because of this and because of the comp next weekend, I'm really gonna dial back on the volume and metcon this week, and take next week off fully.

Warmup - 500m row
, 1:50

WOD 121105:

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% rest 30-60 seconds.
2) Clean: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% rest 30-60 seconds.


1) 70kg x 3 x 1, 75kg x 1, 80kg x 1, 85kg x 1, 80kg x 3 x 1, 75kg x 2 x 1
2) 90kg x 3 x 1, 95kg x 1, 100kg x 1, 105kg x 1, 100kg x 3 x 1, 95kg x 2 x 1


Note - I skipped the jerk because my (normally good) right wrist was hurting during the snatches.

Both of these felt pretty good tonight. Although my back was feeling stiff, I was moving well which made me pretty happy (especially since I've had a week off from the Olympic lifts).

Conditioning

3 rounds for time of:

50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#


Skipped.


This looks fun though - I'd love to try it again some time.

3 x 7 Strict Pullups

Completed easily.


Although my back is still stiff, I'm feeling good and not too beat up.
__________________
34/180cm/95kg/Log
  Reply With Quote
Old 11-07-2012, 01:44 AM   #480
Shaun Gross
Member Shaun Gross is offline
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 2,050
Re: Shaun's workout log

Wednesday 7 November 2012

I'm feeling less beat up tonight. This is good..

Hang Squat Clean

20kg x 5
40kg x 3
60kg x 2
70kg x 2


EMOM for 5 minutes, 80kg x 2 Hang Squat Clean

Completed very easily
. A very good moderate warmup for squats!

Back Squats


80kg x 3
110kg x 2
130kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 5 x 1


5 singles at my (conservative) opener for next weekend. I actually felt better on the last few singles compared to the first 2. Back was playing up a tiny bit but it didn't hold me back. I'm glad I can hit this weight any day of the week.

Finisher - EMOM for 5 minutes, 8 HSPU

UB, UB, UB, 6/2, 3/2/1/1/1 (went 20 seconds over time limit on last set - tricep failure!)

My HSPU's have turned to crap lately, I've really neglected them. My triceps just couldn't push any more..

I can't wait to get back to doing metcon's etc after next weekend!

Nice easy night of training. Deadlifts and bench tomorrow night.
__________________
34/180cm/95kg/Log
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
My workout log! Vince Mannella Workout Logs 56 10-29-2010 08:34 PM
Workout log Tim Humphrey Community 0 10-26-2010 03:12 PM
My First Workout Log! Zachary Nichols Workout Logs 30 05-24-2010 10:01 AM
Workout Log Ryan A Miller Workout Logs 0 05-21-2008 08:07 PM
Workout log Elliot Royce Equipment 14 08-30-2006 04:41 AM


All times are GMT -7. The time now is 10:05 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.