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Old 06-15-2011, 03:24 PM   #51
Shaun Gross
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Re: Shaun's workout log

Wednesday 15 June 2011

Life has been getting in the way. Been moving furniture for parents and trying to paint our spare rooms so not leaving a lot of time.
Convinced my brother in law to do some 400m repeats with me last night after the painting. 400m "course" is my usual one - down a gravel driveway, 90 degree turn on shifty surface, down a footpath, cross a road, touch the dentist then turn around and go back to start.

3 x 400m run starting every 5 minutes

1:18
1:25
1:38

*** and hamstrings on fire. Was going to run the fourth one hard, but my cellphone died and I just did not have it today. Still think I would do a lot better on a track though.

Don't know if I'll have any time tonight, gotta help the olds move their furniture again. Ah, life..
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Old 06-16-2011, 02:56 AM   #52
Shaun Gross
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Re: Shaun's workout log

Thursday 16 June 2011

Death by 85kg Front Squat

9 Rounds and 6 reps

Starting splitting them up at round 7. Got difficult

5 minutes break..

Deadlifts

60kg x 5
80kg x 5
95kg x 5

WOD - 10 down to 1

95kg Deadlift
Ring Pushups

7:48.

Deadlifts felt good - Didn't hurt my wrist at all since I taped up my wrist nice and tight. Haven't deadlifted in about a month and back held up well.. Didn't push the pace that much, but didn't rest for longer than 5 seconds at a time either..

Happy the hand is moving in the right direction. Ring pushups are not bad for my wrist and pressing my kettlebell works as well so that will have to be it for pushing movements. Pulling movements seem to be OK..
Will rest up the wrist tomorrow and maybe try some KB swings on Saturday.
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Old 06-17-2011, 07:41 PM   #53
Shaun Gross
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Re: Shaun's workout log

Saturday 18 June 2011

Not much time today.

10 Rounds for time

3 Kipping Pullups
6 Ring Pushups
9 Lunges

8:45

Wrists felt fine on pullups. Pushups got hard

Tabata jumps to target - approx 16 inches?

10,10,10,10,10,10,10,10

Melissa (about 12 inch target? hard to tell..)

6,6,5,5,5,5,5

Played on rings a bit, was fun.

Squats tomorrow
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Old 06-19-2011, 02:49 AM   #54
Shaun Gross
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Re: Shaun's workout log

Sunday 19 June 2011

Back Squats

20kg x 10
60kg x 5
100kg x 3
120kg x 3
130kg x 3
140kg x 3
142.5kg x 3
145kg x 3
147.5kg x 3
150kg x 3

Felt good.

Press

20kg x 10
40kg x 5
50kg x 5
60kg x 55kg
62.5kg x 5
65kg x 3
67.5kg x 3
70kg x 3

Strapped wrist up nice and tight (with duct tape, ha). Haven't pressed in ages - maybe about 3 weeks without going overhead? Only 5kg off my PR for a triple so thats not too bad. Might try this again soon. Gotta make sure the wrist is taped tight.

3 sets of 5 deadhang pullups - Easy

A few minutes later..

Melissa wanted to do some exercise so I suggested we do 200 KB swings together. Haven't swung my KB for about 3 weeks so was testing the water - only went to eye level.

200 KB swings for time
2 people - 30 seconds on, 30 seconds off.
Melissa - 16kg KB, Me - 24kg KB

5:54

Was easy, could feel my wrist now and then but wasn't too bad. Not really hard at all (for me - Melissa was getting tired, ha). We both did around 16-18 eye level swings in about 30 seconds every time. Will try this again in the future.
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Old 06-20-2011, 02:01 AM   #55
Shaun Gross
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Re: Shaun's workout log

Monday 20 June 2011

Not much time..

21-15-9

24kg KB swing
24 inch box jump

3:41 - 2 seconds faster than PR, ha. I guess at least its faster..

Taped up wrist nice and tight which made it feel good.
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Old 06-21-2011, 02:03 AM   #56
Shaun Gross
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Re: Shaun's workout log

Tuesday 21 June 2011

Wrist improving every day

Deadlifts

20kg x 10
70kg x 5
90kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 3
165kg x 3
170kg x 3 (PR)
172.5kg x 3 (PR)
175kg x 3 (PR)
177.5kg x 3 (PR!)

Huge deadlift night! Haven't deadlifted heavy in soo long, maybe at least a month? Wrist was not sore at all, had alternated grip from 140kg onwards, also from that weight onwards, all from dead stop. Had to have my left wrist facing towards me for all sets (usually alternate it) cos facing away still hurts a bit.

Felt real good about these.

Back Squat

60kg x 10
80kg x 10
100kg x 10
112.5kg x 10
125kg x 11 (PR for reps)

A mate was over and wanted to do 10 reps of squats (cos it "builds more muscle", ha) so I thought id give it a shot. Was happy with this..
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Old 06-22-2011, 01:05 AM   #57
Shaun Gross
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Re: Shaun's workout log

Wednesday 22 June 2011

4.16km run - 20:36

approx speed 12.1 km/hr

Run was good. When I was jogging more training for half marathon a couple of years ago, my jogging speed was 10km/hr so this is quite a good improvement. Its almost like this crossfit stuff works, ha.

Run was home from my parents house. One hill, then flat moving into a steady slight incline the whole way home. Back was quite tight until the last quarter but it didn't really slow me down.
I'm happy with this improvement.

Rest day tomorrow
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Old 06-23-2011, 02:03 AM   #58
Shaun Gross
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Re: Shaun's workout log

23 June 2011

As per usual, didn't actually rest today. Nothing to strenuous at all though -Just did some 32kg KB swings

10 x 10, about 2 minutes between sets.

All sets easy, forearms were working hard. Nice "active rest". Tomorrow being Friday I don't know what I'll be doing, I guess I'll just see what happens.

Wrist is much better. Hopefully soon will be able to do burpees again - won't push it though. Think I'm going to stay away from Squat cleans though, have injured my left wrist twice on them this year. I think I should go get some coaching on the lift before I try going heavy on them again..
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Old 06-24-2011, 03:11 AM   #59
Shaun Gross
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Re: Shaun's workout log

Friday 24 June 2011

Was shattered and felt like staying home. Got bored at 8.30 so felt like squatting, ha. I love having a home gym!

Front Squats

20kg x 10
60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1
135kg x 1
140kg x 1
145kg x 1 (Equals PR)
147.5kg x 1 (PR!)

All squats felt good. Even the 147.5kg wasn't too much of a struggle. I didn't have any extra plates near me - They were a small walk away in the shed - so I left it at that. Who would've thought doing legs pretty much everyday and squatting at least 3 times a week would make me a better squatter? ha.

Oh yeh, all squats done with only the right hand on the bar, left hand still sore so had that pointing straight out..

Short WOD

10 24inch box jumps
5 toes to bar

3:03. PR by 2 seconds. Not much but a least its a PR! ha

See what tomorrow brings, want to do some stair running but we'll see if I get time..
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Old 06-25-2011, 02:27 PM   #60
Shaun Gross
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Re: Shaun's workout log

Saturday 25 June 2011

400m run
20 24kg KB swings

4 rounds for time

12:05

Last time I did 5 rounds in 16:50, and before that 5 rounds in 21 minutes so this is definitely moving in the right direction. Was going to do the last round but I wussed out due to really stiff lower back.
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