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Old 12-15-2014, 12:49 PM   #921
Shaun Gross
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Re: Shaun's workout log

Monday continued..

EMOMx6:
3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)

60kg, 65kg, 70kg, 70kg, 65kg, 60kg

Easy enough. I lowered the weights (based off 95kg) but probably shouldn't have.

Decided to do a little bit extra work

5RM Weighted Pull up


bodyweight + 10kg

Difficult, last rep was tough

20 Rep Max Jerk

60kg


Never done this before. This weight was way too easy, I probably could've done it with 75/80kg.
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Old 12-16-2014, 01:09 PM   #922
Shaun Gross
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Re: Shaun's workout log

Tuesday 16 December 2014

Lost everything I typed originally so I'll be brief.
Did a bit of extra work today (half of the regionals touch and go cleans) because it looked fun

1. Clean Cycling
Complete each set of Cleans unbroken and Touch and Go – Learn to hold on and cycle the bar faster.
A. 1×3 Squat Cleans at 85%
B. 1×6 Squat Cleans at 70%
C. 1×9 Squat Cleans at 55%
D. 1×12 Power Cleans at 50%
E. 1×15 Power Cleans at 45%


A - 100kg
B - 80kg
C - 70kg
D - 60kg
E - 50kg

Not bad at all. Hard on the grip and lower back by the end.

2. Team WOD
10 RFT: teams of two (switch after completing a full round. Each athlete will complete 5 full rounds).
10 HSPU
10 Deads, 225/155
10 Thrusters, 95/65
10 TTB


33ish minutes

My rounds - 1:35, 2ish, ???, ???, 3-3:30ish


HSPU - UB, UB, 7/3, 7/3, 4/3/3
Deads - UB, UB, UB, UB, Singles
Thrusters - UB, UB, UB, UB, 5/5
TTB - Sets of singles between 2 - 6 reps. (Can't string them together without double swings)

I went much faster than my partner until we scaled him down to 70kg deadlifts and burpees for thrusters on the last 2 rounds. This smoked my forearms and lower back soo bad. Horrible workout.
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Old 12-18-2014, 01:25 PM   #923
Shaun Gross
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Re: Shaun's workout log

Thursday 19 December 2014

1. Snatch
EMOMx7: 1 Rep at 90%


85kg

Completed. Wasn't too bad. I failed my 3rd rep so did a double on the 4th round.

2. Squat
3x5 Back Squat


140kg x 3 x 5


Easy. Could've (and probably should've) gone heavier - 150/160kg

3. Conditioning

3 RFT:
400m run
12 Burpees
21 Box Jumps, 24/20


11:03

Runs - Fast, slow, slow
Burpees - UB
Box jumps - don't even ask..

Note - It was supposed to be a 500m row but I had a buddy working out with me and we wanted to race. He's a better runner than me and can box jump like a kangaroo so beat me by a minute. Still was good to have him there pushing me though. Box jumps are terrible on tired legs..
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Old 12-18-2014, 07:02 PM   #924
Shaun Gross
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Re: Shaun's workout log

Friday 19 December 2014

Conditioning:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

with 60kg


11,
12,
12,
15,
15,
30


Another horrible one.
Just couldn't push. Admittedly had to do this in my parents garage (because kids were sleeping at home and wanted to drop the bar) which was on a grade and had low ceilings (had to be very precise with push jerks not to overextend and hit the ceiling). I forgot my clips too which made me have to adjust the plates every so often.

I can do much better than this.

I'm out.
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Old 12-21-2014, 05:59 PM   #925
Shaun Gross
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Re: Shaun's workout log

Saturday 20 December 2014

1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy


25:05

This was all about the double unders - I can barely do them when tired. The cindy rounds weren't too bad for once.. DU's probably took me over 10 minutes..

Several hours later.

2. Snatch Technique

EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)


60kg

Completed this easily. Kept it light to work technique. Still got me breathing hard.

3. Dead Lift
work up to a heavy set of 5.


70kg x 3
110kg x 3
140kg x 5
160kg x 5
170kg x 5


Happy with this. Haven't deadlifted heavy in about 2 years. I think my old PB was 190kg x 5 but that was done about 8kg heavier and with a belt. I reckon I could hit that soon, should this come up again.
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Old 12-21-2014, 06:03 PM   #926
Shaun Gross
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Re: Shaun's workout log

Monday 22 December 2014

1. 21-15-9
Dead Lifts, 275/185
Box Jumps, 30/24

7:28

Deadlifts - 10/3/3/1/1/1/1/1, Then quick singles for last 2 rounds
BJ - No re-bounding, all singles with no breaks.

This wasn't that great. I lost the ability to touch-n-go the deadlifts towards the end of the first set. After that it was all fast singles. Just tried to keep moving..

2. Skills
6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds


Only completed 3 sets of 45kg doubles before I ran out of time.


This was nuts on my abs and breathing!
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Old 12-22-2014, 06:50 PM   #927
Shaun Gross
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Re: Shaun's workout log

Tuesday 23 December 2014

1. Conditioning
Tabata Mash-up
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls, 20/14
2. TTB
3. Row, for cals
4. Power Clean, 135/95
Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.

1 - 10/10/10/10/10/10/10/10
2 - 4/4/4/4/4/4/4/4
3 - 60 cals total
4 - 5/4/4/4/4/4/4/5


Wall balls - weren't bad. started to tire in the shoulders towards the end.
TTB - deliberately paced at 4 per round. Not hard at all - should've done more
Row - Good pace. Manageable at approx 1400 cal/hour
PC's - just tried to hold on by this point. Couldn't TnG due to tired back from yesterday.
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Old 12-24-2014, 02:29 AM   #928
Shaun Gross
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Re: Shaun's workout log

Wednesday 24 December 2014

Conditioning
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups


9:54

Power Snatches - 10/6/5
Burpees - Very slow but no breaks
Pullups - Very broken. Sets of 3-5
OHS - UB
Squat Snatch - fast singles

Should've pushed harder on the burpees and pullups. 8 minutes is doable for this workout.

A few hours break..

Snatch
A. Work up to a single rep at 95%
B. 1×2 at 85%


20kg x 3
40kg x 3
60kg x 2
70kg x 2
80kg x 1
85kg x 1
90kg x 1
95kg x 0, 0, 0 (Last one very close)
80kg x 2


Not a great snatch night. Very close on the last rep - I should've had it.

Squats
4×4 Front Squats


80kg x 3
130kg x 4 x 4


Very easy tonight. Surprisingly my legs felt great.

I'm gonna try and find some time tomorrow to train - Gotta work off that Christmas ham somehow!
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Old 12-25-2014, 12:36 PM   #929
Shaun Gross
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Re: Shaun's workout log

Thursday 25 December 2014

1. Clean and Jerk
A. work up to a single at 95%
B. 2×2 at 85%


20kg x 3
60kg x 2
80kg x 2
100kg x 1
110kg x 1
120kg x 1
105kg x 2 x 2


Not too bad. Felt hard lowering the weights to my shoulders then the ground (kids were asleep)

2. Teams of 3
AMRAP 25:
3K Row
100 Dumbbell Snatches (70/50)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining
1 athlete works at a time – split up as desired.

Changed this around to make it similar for one person..

0:00 - 500m row at fast pace
5:00 - 500m row at fast pace
10:00 - EMOM for 4 minutes, 10 x 24kg KB snatch
14:00 - 25:00 - Thruster ladder with 10 thrusters on each weight


Rows - 1:38.4, 1:38.8
KB snatches - completed easily (40 total)
Thrusters - UB, UB, UB, 5/5, 5/5, 3/1


This got tough. I had to load the bar so tried to use that as my breaks but it really snuck up on me. My lower back started getting really tight too. I would've liked to do more thrusters at 85kg but hey..
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Old 12-25-2014, 11:47 PM   #930
Shaun Gross
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Re: Shaun's workout log

Friday 26 December 2014

12 Days of CrossFit
12 Rounds for time of:
1 Squat Snatch, 135/95
2 BJ, 30/24
3 Push Press, 135/95
4 TTB
5 Hang Power Cleans, 135/95
6 Strict HSPU
7 Front Squats, 135/95
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls, 30/20
12 Cal Assault Bike


34:32

Did a few substitutions through lack of gear

situps (touch ground behind and touch toes) for GHDSU
24kg KB swing for 70lb KB swing
9kg wall ball for 30lb wall ball
Rower for Assault bike

Everything unbroken expect for the Toes to bar (fast singles) and lunges (sets of 5). 1 fail on a snatch on a later round too. This wore me down mentally! Glad to have completed it..

This is my 5th day on in a row. We're going away for a few days tomorrow so hopefully I'll be back to it on Monday night.
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