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Jason T's training log
Re: Jason T's training log
by adrian » Sun Aug 29, 2010 8:05 pm
Jase, are you still doing the half marathon on the 19th?
“If you always put a limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee
- adrian
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Re: Jason T's training log
by Jason.T » Wed Sep 01, 2010 11:21 pm
Yeah Adrian...I'm still doing it. Haven't done much training. Gonna run 20km this weekend to see how I go.
1st September 2010
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats
23min 32sec
1st September 2010
Ten rounds for time of:
10 Pull-ups
10 Ring Dips
10 Sit-ups
10 Squats
23min 32sec
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
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Re: Jason T's training log
by Jason.T » Sun Sep 05, 2010 6:32 pm
2nd September 2010
[A]
As Many Rounds as Possible in 12 Minutes:
5 Overhead squats @ 45/30
10 Pushups
20 Double Unders
6 rounds
max double unders 3mins
[b]
154 reps
3rd September 2010
[A]
Complete as many rounds in 15 minutes as you can of:
20kg dumbell/kettlebelll Push jerk, 5 reps
7 Box jumps
(if no more dumbells available those newer to CrossFit will use a 40kg barbell)
12 rounds + 1
Tabata burpees
[b]60 reps
[A]
As Many Rounds as Possible in 12 Minutes:
5 Overhead squats @ 45/30
10 Pushups
20 Double Unders
6 rounds
max double unders 3mins
[b]
154 reps
3rd September 2010
[A]
Complete as many rounds in 15 minutes as you can of:
20kg dumbell/kettlebelll Push jerk, 5 reps
7 Box jumps
(if no more dumbells available those newer to CrossFit will use a 40kg barbell)
12 rounds + 1
Tabata burpees
[b]60 reps
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Mon Sep 06, 2010 4:49 pm
6th September 2010
[A]
3 cleans 85/55
200m run
21 swings 32/24
200m run
42 burpees
200m run
21 thrusters 32/24
200m run
3 cleans 85/55
as soon as you finish part A
You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that.
[b]metcon - 18min 18sec as Rx'd
75kg for max weight from shoulder to overhead.
[A]
3 cleans 85/55
200m run
21 swings 32/24
200m run
42 burpees
200m run
21 thrusters 32/24
200m run
3 cleans 85/55
as soon as you finish part A
You have 3mins to lift a 1 rep for max weight from shoulder to overhead (racks) to be used. You must strip your clean bar and use that.
[b]metcon - 18min 18sec as Rx'd
75kg for max weight from shoulder to overhead.
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Fri Sep 17, 2010 11:29 pm
13th September, 2010
"Fight Gone Bad"
225 reps
16th September, 2010
Deadlift
1-10-1-20-1-30
Add total weight of each lift
170kg-120kg-175kg-105kg-177.5kg-90kg
837.5kg total
PR Deadlift - 177.5kg
"Fight Gone Bad"
225 reps
16th September, 2010
Deadlift
1-10-1-20-1-30
Add total weight of each lift
170kg-120kg-175kg-105kg-177.5kg-90kg
837.5kg total
PR Deadlift - 177.5kg
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Fri Sep 17, 2010 11:31 pm
17th September 2010
[A]
RAW effort-Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
“Helen”
3 Rounds for Time:
400M Run
21 Swings (24kg/16kg)
12 Pull ups
3rep 55kg and 1 rep 60kg. Took it sorta easy because of Helen.
Helen Time : [b]9min 50sec PR
[A]
RAW effort-Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
“Helen”
3 Rounds for Time:
400M Run
21 Swings (24kg/16kg)
12 Pull ups
3rep 55kg and 1 rep 60kg. Took it sorta easy because of Helen.
Helen Time : [b]9min 50sec PR
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Fri Sep 24, 2010 6:17 pm
21st September 2010
[A]
Seven rounds for time of:
95/60kg Clean, 3 reps
4 Ring handstand push-ups
* women normal HSPU
approx 21 minutes. Went over 20 minute limit. Did it at 80kg.
In teams perform Heavy Fran
21, 15, 9
60kg Thrusters
20/10kg pull ups
[b]11-8-5 heavy fran. 8min 46sec
22nd September 2010
For time
30 squat cleans 42.5/30
30 toes to bar
30 box jumps
30 games push ups
30 dumbell push jerk 15/10kg DB's
30 double unders
30 thrusters 42.5/30
30 pull ups
30 burpees
30 steps overhead lunge 20/10
24min 13sec
23rd September 2010
[A]
7 min time limit for 3 rounds or reps
9 wall ball
21 overhead squat 40/30
rest 30 sec
7min for 3 rounds or max reps
30 toes to bar
21 ground to overhead
rest 30 sec
[C]
12 min for 3 rounds or max reps max reps
5 burpee
2 muscle ups
3 rope climbs
Games style workout. Tough!
[b]2+11....1+11...1+5
[A]
Seven rounds for time of:
95/60kg Clean, 3 reps
4 Ring handstand push-ups
* women normal HSPU
approx 21 minutes. Went over 20 minute limit. Did it at 80kg.
In teams perform Heavy Fran
21, 15, 9
60kg Thrusters
20/10kg pull ups
[b]11-8-5 heavy fran. 8min 46sec
22nd September 2010
For time
30 squat cleans 42.5/30
30 toes to bar
30 box jumps
30 games push ups
30 dumbell push jerk 15/10kg DB's
30 double unders
30 thrusters 42.5/30
30 pull ups
30 burpees
30 steps overhead lunge 20/10
24min 13sec
23rd September 2010
[A]
7 min time limit for 3 rounds or reps
9 wall ball
21 overhead squat 40/30
rest 30 sec
7min for 3 rounds or max reps
30 toes to bar
21 ground to overhead
rest 30 sec
[C]
12 min for 3 rounds or max reps max reps
5 burpee
2 muscle ups
3 rope climbs
Games style workout. Tough!
[b]2+11....1+11...1+5
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Tue Oct 05, 2010 10:54 pm
27th September 2010
[A] RAW effort
Power Snatch 3-3-3-1-1-1
Rest 5:00
For time:
21-15-9
Barbell overhead squat (45 / 30)
Pull-up
Ring push up
60/65...9.02
[b]29th September 2010
[A] RAW effort
Floor Press 5-5-5-3-3-3
Rest 5:00
5 Rounds for time:
15 Overhead Squats (45/30)
200m run
70/75....11.43
30th September 2010
[A]
"Isabel"
For time:
Snatch 60/40kg, 30 reps
[B]
In pairs working as a relay team
One person chooses to row 500m
One person chooses to run 400m
5.05...4.07
[b]1st October 2010
[A] RAW effort
Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
AMRAP 15:00
5 Power Cleans (60/40)
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders
60/65
and
11 rounds +10 reps
[b]5th October 2010
[A]
Three rounds for time of:
Row 500 meters
30 Box jumps
25 Back extensions
95kg Deadlift, 20 reps
[B]
In pairs (same sex pairs)
2 rounds
assemble barbell with 120/80kg of weight perform 10 dead lifts each
disassemble carry weights to top of drive (40m)
reassemble bar perform 10 dead lifts each
disassemble bar and carry equipment back to start
18.39....9.40
[A] RAW effort
Power Snatch 3-3-3-1-1-1
Rest 5:00
For time:
21-15-9
Barbell overhead squat (45 / 30)
Pull-up
Ring push up
60/65...9.02
[b]29th September 2010
[A] RAW effort
Floor Press 5-5-5-3-3-3
Rest 5:00
5 Rounds for time:
15 Overhead Squats (45/30)
200m run
70/75....11.43
30th September 2010
[A]
"Isabel"
For time:
Snatch 60/40kg, 30 reps
[B]
In pairs working as a relay team
One person chooses to row 500m
One person chooses to run 400m
5.05...4.07
[b]1st October 2010
[A] RAW effort
Hang Power Snatch 3-3-3-1-1-1
Rest 5:00
AMRAP 15:00
5 Power Cleans (60/40)
10 Single Leg Squats (aka Pistols) 5/side
15 Double Unders
60/65
and
11 rounds +10 reps
[b]5th October 2010
[A]
Three rounds for time of:
Row 500 meters
30 Box jumps
25 Back extensions
95kg Deadlift, 20 reps
[B]
In pairs (same sex pairs)
2 rounds
assemble barbell with 120/80kg of weight perform 10 dead lifts each
disassemble carry weights to top of drive (40m)
reassemble bar perform 10 dead lifts each
disassemble bar and carry equipment back to start
18.39....9.40
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Sun Oct 10, 2010 9:57 pm
7th October 2010
10 Back Squats
15 Pull ups
800m run
10 Back Squats
15 Pull Ups
400m run
10 Back Squats
15 Pull Ups
200m run
10 Back Squats
15 Pull ups
100m run
Bar must be cleaned from the ground
15min 10sec.
8th October 2010
[A] RAW effort
Squat Snatch 3-3-3-1-1-1
Rest 5:00
B]
Total your reps for the following:
1:00 Pull ups
1:00 Push ups
1:00 Sit up
1:00 Squats
Snatch ====> 70kg PR
142 reps for Metcon
10 Back Squats
15 Pull ups
800m run
10 Back Squats
15 Pull Ups
400m run
10 Back Squats
15 Pull Ups
200m run
10 Back Squats
15 Pull ups
100m run
Bar must be cleaned from the ground
15min 10sec.
8th October 2010
[A] RAW effort
Squat Snatch 3-3-3-1-1-1
Rest 5:00
B]
Total your reps for the following:
1:00 Pull ups
1:00 Push ups
1:00 Sit up
1:00 Squats
Snatch ====> 70kg PR
142 reps for Metcon
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
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Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
Re: Jason T's training log
by Jason.T » Mon Oct 18, 2010 10:47 pm
11th October 2010
TEAMS
In teams of 2-3
1.6km run (carrying 20kg for two / 30kg for 3 people)
3 rounds- following each other onto the next exercise and not moving onto the next exercise until ALL team members have finished reps
5 tyre flips
15 wall ball
20 double unders
200m
20 double unders
15 wall ball
10 burpees
18min 26sec
TEAMS
In teams of 2-3
1.6km run (carrying 20kg for two / 30kg for 3 people)
3 rounds- following each other onto the next exercise and not moving onto the next exercise until ALL team members have finished reps
5 tyre flips
15 wall ball
20 double unders
200m
20 double unders
15 wall ball
10 burpees
18min 26sec
"We do not rise to the level of our expectations. We fall to the level of our training." - Archilochus, Greek Soldier, c. 650 BC
-
Jason.T - Posts: 225
- Joined: Sat Aug 01, 2009 5:03 pm
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