By's Cross Fit Log :d - Topic

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Apr 1 2014 08:26am

I've missed posting a ton of workouts, too busy with the open, coaching and twerk.

Monday, April 1st 2014
3:00pm
WOD

A) Front squats. Didn't calculate the exact %'s today. Just lifted what felt comfortable
10 @ 605s 185lbs
10 @ 65% 205lbs
10 @ 70% 225lbs
6 @ 80% 245lbs
6 @ 85% ( stayed at 245lbs for this )

B ) 15min AMRAP. Clean and jerks and front squats increase by 3 each round.
3 clean and jerks @ 135lbs
5 Burpees
3 Front squats @ 135lbs off the ground
5 burpees
60 second rest.

6 clean and jerks @ 135lbs
5 burpees
etcetc.

Got 6 clean and jerks into my set of 15.

This post was edited by BoneYard on Apr 1 2014 08:26am

BoneYard

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#442

Apr 1 2014 02:46pm

Tuesday, April 1st 2014
10:00am
WOD

There was 2 workouts. A competition wod that's going strength biased for the next.. Month.. And our normal wod which looked fun, so i ended up doing both.

A) 3 rounds, not for time. Warmup
4 Muscle ups
10 Toe to bars
40 double unders.

B ) Front squats. Work up to 80% max towards the end
6 @ 185lbs
6 @ 215lbs
4 @ 235lbs
4 @ 245lbs
4 @ 255lbs.

C) 8 Sets, Snatch balance + 1 Overhead squat.
Went 95lbs, 125lbs, 135lbs, 155lbs, 165lbs, 175lbs, 185lbs. Stopped at 185lbs, Failed my 2nd overhead squat. Felt super solid at the bottom on the snatch balance

D) Back Squats. Work up to 80% max towards the end.
10 @ 225lbs
8 @ 245lbs
6 @ 265lbs
4 @ 275lbs
4 @ 275lbs.

E) This was part of the normal WOD i decided to do with a training partner. Definitely hard after all the squats.
For time
25 Wallballs
50 Double unders
50 Situps
25 Wallballs
40 Double unders
40 Situps
25 Wallballs
30 Double unders
30 Situps
25 Wallballs
20 Double unders
20 Situps
25 wallballs
10 Double unders
10 Situps.

17:01

BoneYard

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#443

Apr 2 2014 08:19pm

Suppose to be another heavy lifting day. Strayed away from that today.

Wednesday, April 2nd 2014
6:00pm
WOD

"Zues"
3 rounds
30 Wallballs @ 20lbs
30 Sumo Deadlift highpulls @ 75lbs
30 Box jumps @ 20'
30 Pushpress @ 75lbs
30 Calorie Row
30 Pushups
10 Bodyweight Backsquats (Used 185lbs)

35:58. Ugh.

BoneYard

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Joined: Aug 5 2009

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#444

Apr 7 2014 12:18pm

Went to one of Mike Burgener's weightlifting seminar's this weekend, so pumped. Was fun and i learned a fuck ton more than i thought i was going to about the snatch and clean and jerk. So worth.

Monday, April 7th 2014
10:00am
WOD
"Max week"
Most of the week is devoted to strength and finding max lifts,pretty stoked about this.

A)In eight sets or fewer, build to a 1-RM back squat
Set 1 @ 50% possible 1RM x 5reps
Set 2 @ 65% x 4reps
Set 3 @ 75% x 3 reps
Set 4 @ 85% x 2 reps
Set 5 @ 90-95% x 1 rep
Sets 6-8 Test 1-RM.

Old max was 335, hit 345 today, almost got stuck at the bottom, felt awesome though

B ) In 6 sets or fewer build to 1-RM Weighted Strict pullup.
Went 25lbs, 45lbs, 55lbs, 65lbs, 75lbs, 80lbs. 80 felt awesome.

C) Backsquats x Max reps @ 85% of today's 1-RM.
got 5 @ 285. A lot heavier than it felt at the start.

D) For Max reps
60 seconds pullups
2 minute rest
60 seconds strict handstand pushups
2 minute rest
60 seconds Kipping handstand pushups
2 minute rest
60 seconds Ring Dips

34,Did a slight kip on the pullups
12 Strict
18 Kipping
19 Ring Dips

PlaaD

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Joined: Oct 22 2008

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#445

Apr 7 2014 12:25pm

Damn your frontsquat is not to far behind your backsquat.
Dat der full OL mode

BoneYard

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Joined: Aug 5 2009

Gold: 245.61

#446

Apr 7 2014 05:09pm

Quote (PlaaD @ Apr 7 2014 12:25pm)

Damn your frontsquat is not to far behind your backsquat.
Dat der full OL mode

I'll be testing Front squat max sometime this week.. Guess we'll see haha.

This post was edited by BoneYard on Apr 7 2014 05:09pm

BoneYard

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Posts: 9,750

Joined: Aug 5 2009

Gold: 245.61

#447

Apr 8 2014 04:05pm

Tuesday, April 8th 2014
10:00am
WOD

Didn't PR on benchpress but, 235lbs for only having benched.. 5 times in the last year ain't bad i guess.
Row intervals killed the ass and hams. Good stuff.

BoneYard

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Joined: Aug 5 2009

Gold: 245.61

#448

Apr 10 2014 07:28pm

Thursday, April 10th 2014
10:00am
WOD

A)Max L-Sit hold
60 seconds rest
Max L-Sit hold
60 seconds rest
60 seconds max toe to bars

got 34seconds, 24 seconds, 20 toe to bars.

B ) 60 seconds max muscle ups
60 seconds rest
60 seconds max muscle ups

got 7 and 3. Shoulders were shot from the day before.

C) For time
1000m Row
20 Shoulder to overhead 135lbs
30 Squat cleans @ 135lbs
40 Burpees over the bar
19:48. Kept it pretty low key, the squat cleans sucked though.

BoneYard

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Joined: Aug 5 2009

Gold: 245.61

#449

Apr 23 2014 07:19am

Missed another 5-6 workouts, just bored of using this site lately so haven't been posting them, i've benched like 3 times in the last week though, feels awesome putting high volume in again
Yesterday's workout was super casual

3rounds for a warmup
40 Double unders
10 GHD
10 Toe t bars

6 rounds
3 Power cleans @ 185lbs
6 Ring dips
9 box jumps 24'
12 Hand release pushups
3 minute rest

Goal was to stay under 1minute for each round
:57, :57, :59, :56, :58, 1:01. >:(

5x4 Weighted pullups
First set used 73lb kettlebell. Was a lil heavy for a set of 5, switched to 53lbs for the last 4 sets.

This post was edited by BoneYard on Apr 23 2014 07:19am

kylefrc

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Joined: Nov 28 2008

Gold: 8,754.00

#450

Apr 23 2014 09:59am

Quote (BoneYard @ Apr 23 2014 06:19am)

Yea i stopped posting while Ago got bored of site and don't hVe time. Did a chipper this morning
30 burpees
40 pull ups
50 kb swing at 53lb
800m row
30 burpees
800m run
50 kbs at 53lb
40 pull-ups
30 burpees

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