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Old 09-18-2012, 02:21 PM   #441
Shaun Gross
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Re: Shaun's workout log

Wednesday 19 September 2012

WOD 120917:

BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.


1) 70kg, 75kg (F on 2), 75kg, 75kg (F on 2), 75kg (F)


Cut it there due to our screaming sick baby. These were definitely off tonight. Gutted
Half an hour later after we had calmed her down, I tried to get back into it, but was failing 60kg reps so I left it there.

2a) 110kg all sets – Didn’t feel good
2b) 60kg, 60kg, 60kg, 70kg (F on 3), 70kg (F) – I thought I was keeping these light but obviously not

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.


Skipped. No time

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.


Subbed regular chinups and 50kg Barbell Thruster.

10:50

Runs were so slow on second and third rounds, just can't get moving.

Pullups - 10/6/5, 5/5/5, 5/4
Thrusters - unbroken and easy

Bad nights training. The baby kept us up most of the night but hopefully tonight is better.
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Old 09-19-2012, 02:08 AM   #442
Shaun Gross
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Re: Shaun's workout log

Wednesday 19 September 2012

Very very worn out tonight from last nights escapades with Bethany. My head was not in the right place but I thought I should do something. I don't know how beneficial it was but hey..

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.


Warmups - 40kg, 60kg, 80kg, 90kg,
Working sets (Only did 5 through a misread) - 95kg all sets


Didn't feel too bad..

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.


125kg x 8, 135kg x 5, 145kg x 2 x 5, 160kg x 3

These were tough tonight.

Here is where I started to feel real crap. I started the www.outlawcrossfit.com conditioning here but got 2 rounds in and just mentally gave up.

I'm leaving it here tonight, hopefully after a good nights sleep I'll feel better for tomorrow.
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Old 09-20-2012, 01:42 PM   #443
Shaun Gross
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Re: Shaun's workout log

21 September 2012

WOD 120919:

BB Gymnastics

1) 7X1 Snatch – heavy but perfect - EMOM
2) 7X1 Clean – heavy but perfect - EMOM


Decided to do the lifts from the floor instead, just for the extra practice

1) 80kg all sets (F on 7th rep, made 3 very close attempts in 40 seconds)
2) 105kg all sets


My lifts still suck but they were feeling pretty good tonight

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X8 Good Mornings – heavy, rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.


I halved the amount of KB swings due to my crapness with the movement. I'll look to work up to 25 reps per arm if we keep doing this every week.

1a) 12+1, 8+2, 5+2 – My kipping was WAY off tonight, and shoulders just felt tired
1b) 24kg KB x 12 each arm – Completed all sets
1c) 60kg all sets – Isn’t getting any easier
1d) 80kg all sets – Form started getting crap on last set

2) 2K row for warmdown and rowing practice

7:55

Deliberately kept this slow and controlled (approx 1:59 pace and 20 s/m the whole way). It felt pretty good and I was barely puffed. I did this because my lower back was cramping hard after the good mornings and KB snatches and I wanted to stretch it out. Note - it's now the next morning and my back feels fine so I guess it worked?
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Old 09-21-2012, 04:21 PM   #444
Shaun Gross
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Re: Shaun's workout log

Saturday 22 September 2012

I decided to do my workout early in the day for me (around 9.30am). This is not my usual time and I think it affected me..

WOD 120921:

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.


I knew my wrists couldn't handle 80kg OHS's so I scaled down to 75kg..

75kg - 3 rounds, 1 round (no OHS), 1 round
Power Snatch - 77.5kg. 77.5kg, 80kg, 80kg (F), 80kg (F)


Already by the end of the second round my left wrist was hurting. I did one more round then had a break from them, then did another round which was bloody sore. I dropped the OHS's from there on..
Failed the last 2 powersnatches because I was being slow. Sucks

Stink Olympic lifting today..

Strength

1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.
1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.


1a) 102.5kg x 3 x 3
1b) 15kg x 3 x 3


Also bloody useless. I'm gutted with this morning to be honest.
I'm going to have a break, work on the house, then tackle the conditioning in the afternoon..
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Old 09-22-2012, 03:06 AM   #445
Shaun Gross
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Re: Shaun's workout log

Saturday continued..

Finished doing work on the deck at 4.15. Felt even worse than this morning but I really wanted to get the conditioning work in..

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.


(I didn't read the unbroken double unders part so I just completed them broken up 50/20/10/20 or something like that. But to be honest, I would still be there right now trying to do 100 unbroken double unders! ha)

3 rounds + 7 deadlifts


This was such a slow plod. My gas left me straight away. Burpees were done in sets of 5 but much too slow. Deadlifts were UB, 4/3, 4/3, 4/3. Nice to get some moderate volume in but I have to push harder. I'm finding it so hard to push hard after a crappy nights sleep with the baby lately. Hopefully she'll be better soon!

Looking forward to tomorrow - looks horrible! ha
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Old 09-23-2012, 01:24 AM   #446
Shaun Gross
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Re: Shaun's workout log

Sunday 23 September 2012

Busy day of training today..

WOD 120922:

Saturday 60 minute competition.

*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WODs 1&2 (beginning @ 0:00):

Wod 1:

Row 500m
-rest 4 minutes-
Row 500m

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps

*When finished, rest the remainder of the 20 minutes.

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#


Note on 3) I subbed the following..

15 jumping pullups & 15 full range situps

1) 1:39, 1:45
2) 140 Double Unders
3) 110kg
4) 12:57
5) 7, 10, 7
6) 10, 10, 10
7) 3 rounds + 50m


This was a lot of volume!

Happy enough with the rows and double unders. Quite happy to hit a 110kg clean and jerk while being fatigued - It wasn't even that hard!
WOD 4 was quite good too - I chose a good steady pace and kept to it the whole way, I'm still very slow at situps though..
WOD 5 was the only part of today that I was really disappointed in, I totally wussed out on the front squats. For every set I still had several reps in the tank, my legs were fine - it was just my breathing and abs that was getting too much. Fresh I totally could hit 15-20 reps of this weight, ahh well - next time!
WOD 7 was OK - by this point my runs were pathetically slow (2:20-2:30 for 400m) but I made up for it by blasting through the Push Presses.

Good days training. Not something I would usually do so it's good to go outside my comfort zone. Happy that I hit a good clean and jerk as well..

Rest day tomorrow!
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Old 09-24-2012, 02:17 AM   #447
Shaun Gross
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Re: Shaun's workout log

Monday 24 September 2012

Rest day rowing practice

2K row - 7:29

I kept it slow (27 seconds off my PR of 7:02) and kept the stroke rate quite low (20-21 spm). This felt a bit harder than it should have felt and my butt and hamstrings were getting quite tired. Was good to get loose on a rest day and practice my rowing tonight though. My heartrate and breathing got quite elevated too. I'll be ready for training tomorrow.
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Old 09-25-2012, 01:52 AM   #448
Shaun Gross
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Re: Shaun's workout log

Tuesday 25 September 2012

120924:

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.


1) 70kg, 70kg, 75kg, 75kg, 80kg (F), 80kg, 80kg (F), 80kg, 82.5kg (F), 82.5kg

A few fails, but otherwise these felt pretty good tonight. I wanted to keep going but didn't have the time.

2a) 100kg all sets
– Perfect weight here
2b) 60kg, 65kg, 70kg, 75kg, 80kg – I started real light because I was babying my sore left wrist. All sets were very easy – Should’ve started at 80kg and gone up from there. I’ll do that next time..

Skill - Muscle up practice

Skipped this but I really shouldn't have..

Conditioning

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.


Ring Dips – 6,6,6,6,6,6,6,6
Situps – 10,10,10,10,6,10,8,10


Ring dips started easy (paced it hard out) but by the last 2 rounds I was barely holding on and kipping heaps. Situps got hard.
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Old 09-26-2012, 12:29 PM   #449
Shaun Gross
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Re: Shaun's workout log

Wednesday 26 September 2012

WOD 120925:

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO


1) 95kg, 95kg, 100kg, 100kg, 100kg, 102.5kg, 102.5kg, 102.5kg, 105kg, 105kg

These didn’t feel the greatest tonight to be honest

Misread and actually did press from normal foot position instead of split

2a) 90kg all sets
– perfect weight, moved fast
2b) 75kg all sets – got really difficult on last set

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

150kg x 5, 160kg x 3, 170kg x 3 x 3

Squats were very hard tonight

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.


I Did one set of 112.5kg x 10 front squats then pussed out and stopped. I'm so shattered. Gutted to wuss out like this.
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Old 09-27-2012, 03:14 AM   #450
Shaun Gross
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Re: Shaun's workout log

Thursday 27 September 2012

Started this very late after a nice family dinner. I got crap sleep last night and really wasn't keen to workout but you know how it goes!

On a side note - My brother in law fixed the bearing on the sleeve of my barbell that wasn't spinning well and coming loose. It works and spins really well now!

WOD 120926:

BB Gymnastics

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO


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

Kept the weights lighter tonight - even though with the speed I was moving they felt pretty heavy. Glad to get through the works with no fails though.

Strength/Conditioning

Modified the Outlaw stuff for my own requirements

1a) 3 x 6 Strict Pullups
1b) 3 x 10 HSPU
1c) 3 x 8 x 60kg Good morning

30-60 seconds between movements


Completed this easily enough. The pullups got hard because my right elbow was getting a bit tired. Happy enough to get through the work, I was super happy with how easy and managable the Pullups were too.

So keen for a rest day tomorrow! I might do a recovery row if time allows and I really need it though
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