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 11-19-2017, 12:53 PM   #1671
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Friday 17 November 2017

1. Conditioning
AMRAP 12:
3 Burpee Box Jump Overs (24/20)
3 Calorie Row
6 Burpee Box Jump Overs (24/20)
6 Calorie Row
9 Burpee Box Jump Overs (24/20)
9 Calorie Row

-subbed burpee box jumps (lack of space)


Finished round of 18's + 11 BBJ's (137 reps)


Slow and steady. No stopping. Step up and step down on burpees

2. Bar Muscle Up practice

EMOM 1 rep for 5 minutes.


They were going crap so I stopped after 5.

3. Conditioning
20 min EMOM
min 1: 15 wallballs
min 2: 15 situps


Completed.

Probably too easy of a rep scheme. Should've done it at 18/18 or 20/20.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-19-2017, 01:15 PM   #1672
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Saturday 18 November 2017

1. Conditioning
Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed


19:40

-Note, didn't do BBJ's as we dont have enough room.

BBJ's - steady step up and step down's in sets of 5
Snatches - I did doubles and triples. Some touch-and-go's some not. I probably did about 18 of the reps
Clean and Jerks - Doubles
Thrusters - 5/5/6/4

This was a pretty good one.

-10 hours later

3. Deadlifts
70kg x 2 x 3
120kg x 2
160kg x 1
180kg x 1
190kg x 7, 1, 1, 1


A bit disappointed in this. I think last night's situps took a lot out of my core. I decided to finish out the set with singles but I was smoked by this point and I took like 10 seconds between reps. I'll try again next week.

4. Rowing
1 min for max distance


361m (40 calories)

Held a 1:23/500m pace the whole way. Tough.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-20-2017, 12:51 PM   #1673
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Monday 20 November 2017

1. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)


14:09

Power snatches - singles
Box jump overs - slow singles
Wall balls - 30, 15/15, 30

Too slow tonight.

2. Conditioning
10min EMOM
7 cal bike + 1 x 75kg Power Snatch


Completed.

The powersnatches were fine, just couldn't recover from the bike. First 5 rounds at 800 watt pace, last 5 at 550 watt pace.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-21-2017, 01:59 PM   #1674
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Tuesday 21 November 2017

1. Conditioning
2k Row


6:55.5 (4.9 sec PR)

Finally got that sub-7 2K!
Held a 1:44 pace the whole way. Whenever it would drift to 1:45, I would bring it back with a 1:43. Started to drift towards 1:46 for the 800-300m section, but I tried to bring it home strong and managed to hold on.

Stoked about this!

It bloody hurt in the glutes and biceps though, yeesh!

2. Superset
A - 3 x 7 strict pullups
B - 3 x 10 strict HSPU


Done with reasonable breaks as I was cooling down from the row.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-22-2017, 01:17 PM   #1675
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Wednesday 22 November 2017

1. Conditioning
“Gwen”
15-12-9:
Unbroken Clean and Jerks

Athletes choice on loading.


15 reps - 65kg
12 reps - 65kg
9 reps - 70kg

This was hard on the legs/grip/lungs. However I think I have at least 5 kg more in me for next time.

2. Back Squats


70kg x 3
110kg x 1
130kg x 1
150kg x 1
165kg x 9


Mentally gave up on 9 (which felt like a huge grinder). I'll get 10 next week. Might go for 166kg to get a 1kg PR!

3. Bar Muscle up practice.

Failed 4 attempts. Kind of lost them lately. Gutted.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-26-2017, 12:48 PM   #1676
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Friday 24 November 2017

1. Deadlifts

70kg x 2 x 3
100kg x 2
120kg x 1
140kg x 1
160kg x 1
180kg x 1
191kg x 7


Again, another failed attempt at a 10RM. I'm thinking its just not here now - My hamstrings are just not up to scratch.

2. Conditioning
5 rounds for time
4 strict pullups
8 x 100kg deadlifts
12 burpees


10.20

Very slow and steady. Just not there to push it tonight.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-26-2017, 12:51 PM   #1677
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Saturday 25 November 2017

1. Conditioning
40min EMOM
min 1: 15 x 22.5kg DB snatch
min 2: 15 cal row
min 3: 15 cal AAB (10 for last 5 rounds)
min 4: rest


Completed.

Bloody hard. Soul draining.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-28-2017, 01:02 PM   #1678
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Monday 27 November 2017

Didn't feel like doing the prescribed work today..

1. Conditioning
5 x 1mile Assault bike, 2 min rest


Maintained between 2:22 and 2:24 for each round.

Approximately 420watt average pace. Was tough.

2. Conditioning
10 min EMOM
min 1: 12 x 40kg strict press
min 2: 15 situps


Completed.

Triceps started blowing up.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-28-2017, 01:27 PM   #1679
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Tuesday 28 November 2017

Again I didn't feel like doing the prescribed work..

1. Conditioning
10 x 500m row, 1:30 rest


Maintained between 1:49 and 1:50 each round


This was really good and manageable. Didn't really get breathing that hard.

2. Conditioning
10 min EMOM
min 1: 5 x 60kg hang powercleans + 5 burpees
min 2: 5 x 60kg hang powercleans + 5 strict HSPU


Completed.

Got breathy. Need to practice burpees more..
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/Log
  Reply With Quote
Old 11-29-2017, 01:36 PM   #1680
Shaun Gross
Member Shaun Gross is online now
 
Profile:
Join Date: Jun 2009
Location: Auckland  New Zealand
Posts: 1,775
Re: Shaun's workout log

Wednesday 29 November 2017

1.Conditioning
1. Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row

Subbed single unders and 21 pullups for rope climbs


17:28


Row - 1:54 pace
Bike - 500 watt pace
Single unders - 63/24, 50/37
Pullups - quick sets of 3

2. Back Squat

70kg x 3
120kg x 1
150kg x 1
170kg x 4


Gutted. Should've got 5. Went beltless but probably should've put on a belt in hindsight.

Run down lately.
__________________
32/180cm/95kg/Squat 200kg/Front Squat 170kg/Press 100kg/Deadlift 232.5kg/C&J 138kg/Snatch 105kg/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 12:55 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.