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Old 03-06-2019, 11:49 AM   #1941
Shaun Gross
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Re: Shaun's workout log

dub post
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Old 03-06-2019, 11:53 AM   #1942
Shaun Gross
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Re: Shaun's workout log

Tuesday 5 March 2019

A.
4k row - 4 rounds of 800m of endurance pace, 200m flux pace


15:33 all up, 1:56.6 average overall pace

endurance at 1:59 pace, flux at 1:45 pace. This felt real good.

B.
Strict press


69kg x 10

C.
30 min assault bike at endurance pace, 7 sec sprints on the 6/12/18/24.


Only 396cals tonight

Maintained a slower pace because legs were tired.
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Old 03-06-2019, 11:56 AM   #1943
Shaun Gross
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Re: Shaun's workout log

Wednesday 6 March 2019

A.
9min EMOM
min 1 - 20 x 22.5kg DB snatch
min 2 - 10 C2B
min 3 - 10 x 50kg OHS


Completed

B.
Back Squats

150kg x 1
120kg x 10


Really struggling with knee pain lately. Hopefully now that double unders are out the door, my knee will recover. The 10 rep set felt really nice in saying that.

C.
Rowing - 12 rounds of 1:40 on, 20 seconds off


425ish metres every interval. Avg pace 1:57

This was way slower than last time (which was 1:52 average pace). My legs just felt smashed! Still plowed through it though.
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Old 03-13-2019, 12:09 PM   #1944
Shaun Gross
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Re: Shaun's workout log

Oh man I got way behind

Friday 8 March

A.
Deadlifts

195kg x 5

Literally all I had time for..



Monday 11 March 2019

Crossfit Open 19.3

111 reps (21 reps HSPU)

Lunges - done around 2:30
Box step ups - done around 7:00

My shoulders went on me..
Also, box step ups ruin my world
HSPU in 3/3/3/3/2/2/2/3


Tuesday 12 March 2019

A.
EMOM 3

1 x Bar Muscle Up

Still capable of at least one..

B.
Back Squats

170kg x 2
140kg x 10

The 140kg set was fricken hard..

C.
20 min Assault Bike at endurance pace, 7 second sprint on the 5/10/15/19:53

272 cals

Endurance at 280ish, sprints at 1050ish
Cut this short today. Legs were just soo tired.


Wednesday 13 March 2019

A.
EMOM 5

12 burpees

B.
Bench Press

101kg x 3

C.
Rowing - 5 rounds of 2:15 at endurance pace, 45 seconds at flux pace.


3825m, 1:57.6 average pace

2:02-2:00 for endurance pace, 1:45-1:48 for flux pace.
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Old 03-17-2019, 12:26 PM   #1945
Shaun Gross
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Re: Shaun's workout log

Saturday 16 March 2019

A.
Crossfit Open 19.4


89 reps

First workout done in 4:44

Happy to get through 11 BMU's, after not having done them for a long time. Technique is still terrible but I was managing reps on the 20 seconds. Not going to repeat this one

10 hours later

B.
Deadlifts


175kg x 10

Very hard

C.
Rowing
24 rounds of 30 sec on, 30 sec off


Maintained 1:39-1:40.5 the whole way.



Sunday 17 March 2019

A.
33 min Assault bike at endurance pace, 7 second sprints on the 5/10/15/20/25


443 Cals total


Endurance - 290ish pace
sprints - 1100-1170 pace
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Old 03-21-2019, 08:00 PM   #1946
Shaun Gross
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Re: Shaun's workout log

Tuesday 19 March 2019

A.
Strict Press


80kg x 5

B.
45 mins Row/Assault Bike - rotate every 5 mins


Maintained 2:01/500m pace on rower, 302watts pace on bike.

No idea of total calories - probably somewhere in the vicinity of 500-600.



Wednesday 20 March 2019

A.
Back Squats


172.5kg x 2
142.5kg x 10

B.
12 rounds of 1:30 rowing, 30 seconds off


All rounds between 1:49ish to 1:50ish pace. Last round in 1:48.3 pace


Thursday 21 March 2019

A.
30min Assault bike at endurance pace, 7 second sprints on the 6/12/18/24/29:50.


426 calories total. (PR for 30 mins as well).

This was pretty tough.
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Old 03-24-2019, 12:00 PM   #1947
Shaun Gross
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Re: Shaun's workout log

Saturday 23 March 2019

Open 19.5

Gave up at 8 pullups in round of 21. 14 mins in.

Hands ripped so bad so I gave up. Next year..
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